Samson Dauda and Hunter Labrada hit separate guest posing appearances to show off their physiques.
The offseason is a time for bodybuilders to make improvements for the upcoming Olympia competition. If they chose to, there are plenty of chances to take the stage to guest pose at different events. This is what we saw from both Samson Dauda and Hunter Labradaover the weekend.
Samson Dauda has turned into one of the top competitors in Men’s Open. Dauda has been one of the heaviest competitors over the last year and it has worked for him. In June, Dauda appeared as a guest poser during the 2023 USA Fit Games. During this appearance, he shared that he was weighing 327 pounds.
While on stage, Dauda showed off a massive and conditioned physique that continues to improve since his victory in Columbus. Dauda defeated Nick Walker for the Arnold Classic title back in March. This put him on the radar for the Mr. Olympia title in 2023 and he ended up finishing third, behind Derek Lunsford and Hadi Choopan.
Hunter Labrada continues to make improvements to his physique and it has shown on stage.
In 2022, Labrada fell to seventh on the scorecard. He was victorious during the 2023 Tampa Pro before finishing as the runner-up at the Texas Pro. Labrada hit the Olympia stage once again and finished sixth in 2023. Labrada showed off his physique once again during the NPC Western Michigan Bodybuilding Championships. He looked well-conditioned on stage. This was one of the major improvements he made during the year to prepare for the 2023 Olympia.
Recently, Labrada took the stage during the 2024 NPC Jay Cutler Desert Classic.
The 2024 Olympia expects to be yet another exciting show in Men’s Open. With the presence of Dauda and Labrada, there is multiple competitors who can compete for a title.
Rafael Brandao joined Flex Lewis for a training session and pose down.
Rafael Brandaocontinues to train at a high level in hopes of rising up the scorecard during the Olympia. Recently, he joined bodybuilding legend Flex Lewisfor a workout and posing session.
Lewis enjoyed great success on stage during his career that spanned over a decade. He was at the top of 212 Olympia, winning seven consecutive titles before calling it a career. In retirement, Lewis remains active in the fitness world. He opened Dragon’s Lair Gym in Las Vegas and has a successful podcast.
There has been talks of a potential return for Lewis but nothing is certain just yet. He has even discussed the possibility himself.
“THE FANS HAVE PLAYED A MASSIVE PART IN MY LIFE. THEY’VE BEEN A MASSIVE PART OF MY WHOLE CAREER. I START THINKING ‘MAN, I SHOULD DO IT FOR THE FANS. I SHOULD DO IT FOR THE FANS.”
Lewis has kept his physique in great shape and has worked with some of the top competitors in the world.
Image via Instagram @flex_lewis
Flex Lewis & Rafael Brandao Posedown
Rafael Brandao was inactive over the last year and put in extra work to make improvements to his physique. He shared that he is about 15-pound heavier than he was during the 2022 Olympia. Brandao has impressed over the course of his career due to his incredible conditioning on stage. He has victories over some of the top competitors in the world but has yet to take that next step in the biggest shows of the year.
Rafael Brandao has high hopes for his career moving forward but this was not always the ultimate goal.
At first he had no aspirations to be a pro athlete, let alone a bodybuilder. What he wanted to do at this point was simply improve his physique, putting on sizeand not being seen as skinny anymore. He didn’t have much knowledge to start, but trained anyway and learned as he went, like a lot of people do. Rafael did make a lot of progress rather quickly which was the most satisfying feeling because he knew that what he was doing in the gym was working.
Now, Brandao is joining some of the sport’s best competitors to build an elite physique and become a champion.
Besides the standard barbells and dumbbells and squat racks, your everyday gym more than likely contains a plethora of different machines and gadgets all aimed at improving the physical form. When it comes to the machines in your gym, some are effective, but some are less so than others. There are also some machines in your gym may even do you more harm than good. There are frankly some machines that you should avoid all together if you wish to avoid nagging injuries. Unsure of what those machines are? We’ve got your back and have created a comprehensive list on some of the machines to avoid at the gym.
Let’s dive in.
The Top Machines to Avoid in the Gym
Now, let’s take a look at the top machines to avoid in the gym if you want to actually make gains.
4. Abdominal Crunch Machine
The abdominal crunch machine, or abominable crunch machines as they should be called, are pretty useless for building adequate muscle mass for the abdomen. They are designed to mimic the bodyweight crunch by adding some extra resistance, but in reality are not as effective for building that shredded six pack that you want to show off. When working out the abs one must not only utilize stomach muscles but also the hip flexors as well. The abdominal crunch machine takes the hip flexors out of the argument banking on the idea that isolated the stomach muscles will provide a more intense exercise. It doesn’t.
3. Seated Shoulder Press Machine
The seated shoulder press machine is yet another workout device that can prove not only useless but also dangerous all in one. It is not like the barbell or dumbbell overhead press, where you are not on a fixed bar path and have a bit of leeway in the movement. When performing the shoulder presses on a machine in such a motion it proves to put a great deal of stress on the spine and has been proven to cause back and shoulder injuries that otherwise could have been easily avoided. Using free weights instead is the way to go with this exercise; there’s less stress on the shoulders and the results are infinitely increased
2. Smith Bench Press
The Smith bench press seems like a great idea in theory. Having the bar secure means less risk of injury right? You also can isolate the pectorals, right? I mean all you have to do if you want to incorporate heavy weights is slide on the plates to your desired weight and you’re good to go. Unfortunately things aren’t that simple.
The flat bench press on the Smith machine isolates the arms which some may see as a benefit, but in reality this isolation only proves to put some excess stress on your shoulders, particularly your rotator cuffs. The whole point of benching is to not only improve your chest muscles but improve overall strength in general. In order to reap the benefits of benching you’ll need to engage multiple muscle groups and use your entire body’s strength something the smith bench doesn’t offer. The old fashioned bench press works best for overall results.
Now, the incline Smith machine bench press is a different story, as the bar path is a bit better for isolating and actively engaging the upper pectorals.
1. Smith Squat Machine
Pictured above: Ivan again performing a Smith Machine squat, now with a “wide stance” position
Another machine worthy of your contempt is the Smith machine squat. Like the Smith bench press, the smith squat machine can prove to be more hazardous than one thinks. The isolation on the legs take the core out of the entire exercise which is essential to eliminating stress on the user’s knees. By focusing sole attention on the legs you run the risk of putting too much pressure on the joints.
In a freestanding squat the user’s core and lower back helps to eliminate this kind of pressure. The great thing about the smith machines are that they help with form and are great for beginners, but ultimately the price paid once you increase the weight and make steady progression just isn’t worth it. Once you learn the form it’s best to do the old fashioned freestanding squats and lift on a normal bench. Your body will thank you later.
Should You Actually Avoid These Machines?
When it comes to avoiding these gym machines entirely, that is entirely up to you. These machines can be good to provide good stimulus if you have absolutely zero other options, like if you are at a hotel or there is another shut down where gyms are not open. But in reality, there are some far better options for putting on strength and size. That being said, avoiding these machines can be beneficial to your gains.
Wrap Up
Overall, these are just a few machines that are not preferred when it comes to training, and there are some better options to add into your routine.
What machines do you find to be useless at the gym? Let us know in the comments below or sound off on our official Facebook and Twitter pages.
Samson Dauda and Sam Sulek went through a chest workout focused on tension.
Samson Daudais one of the top competitors in Men’s Open right now. Aside from his own personal work on stage, Dauda has worked with other up-and-comers. This includes Sam Sulek. Recently, Sulek shared his plans to compete in Classic Physique and believes he can hit the stage in under two years.
Dauda joined Sulek through a chest workout full of tension. Following the workout, the duo hit a posing session where Dauda shared some of his tips of the trade.
“Squeee the obliques. Remember, every time it pulls you in, you want to counteract that.
We’re trying to do it make it, open it up. See, you’re a lot bigger and when you pull, it takes away from it.”
Before hitting poses, Dauda and Sulek took on an intense chest day.
Samson Dauda Instagram
Samson Dauda & Sam Sulek Chest Workout
The workout consisted of three exercises where Dauda and Sulek hit four sets each:
The workout began with four sets of incline dumbbell bench presses. The duo began discussing the movement and shared different tips over the course of the workout. Dauda explained how tension is more important than the amount of weight being moved.
“Remember, the body has no idea what the weight you’re lifting is. It only knows the resistance you’re putting through it. When you start focusing on the numbers and the weights you can lift, you focus on trying to move the weight so much but you lose the idea of what you’re actually trying to do.”
The tension-filled workout continued with four sets on the chest press machine. Sulek discussed how he saves squeezing for the end of the lift and focuses on avoiding injury.
“I like saving the squeezing kind of burning sets towards the end of the lift because I like the fact that I am physically doing as much as possible…I’m kind of staying away from incline barbell now. Machine is good. It’s way better than the Hammer Strength one.”
Chest Fly Machine
The workout concluded with chest flys on the machine. This exercise provides the best contraction possible for muscle building. Sulek is a big fan of cable flys, whether it be standard or down.
“We all have different body types so we just find something that we can contract better and to move our hands into the position of where we are,” Dauda said.
Don’t fall victim to the sharp decline in the nutritional value of fruits and vegetables
We are not getting as many nutrients as we once were, and this is why multivitamins are important. Soil depletion and GMO’s are just some of the factors that have led to foods being less nutrient dense than they once were, having serious effects on our bodybuilding and weightlifting goals. Now, more than ever, it’s difficult to obtain optimal amounts of micronutrients naturally from your diet and for us as bodybuilders and other strength athletes, this just doesn’t cut it. To be successful with our bodybuilding goals, we need nutrients, and vital ones at that. A good multivitamin can help us capitalize on all these gains, and keep our immune systems in check, so we don’t miss out on anything important.
In fact, up to 50% of the US population has shown to be deficient in micronutrient levels such as Magnesium [1] in clinical studies.
Let’s break down what multivitamins are, the benefits that they bring, and the best multivitamin for bodybuilding.
Overview of Multivitamins
Multivitamins can provide optimal amounts of micronutrients needed to function at your best. While you should try to obtain all micro and macro nutrients naturally from your diet, sometimes it can be difficult. Much like how consuming enough proteinis possible through your diet, but bodybuilders still use protein powder to make their life much easier.
Performance Lab NutriGenesis Multi For Men is a specifically formulated multi for bodybuilders to help with all their needs. With 17+ essential daily vitamins and minerals, this top tier formula is great for overall health and wellness.
Performance Lab NutriGenesis Multi For Men is a top tier multivitamin with amazing ingredients and an effective formula to boost all areas of your health and wellness.
Performance Lab is a leader in nutritional supplements and with formulas that include industry-leading ingredients, their products combine nutritional technology with high-quality and innovative supplementsto meet all of their consumers’ needs. Their patented NutriGenesis process ensures clean, safe, and effective vitamins and minerals, and with clean labels that are non-GMO and 100% gluten-free, you can be sure that no hidden agendas lurk in your supplements. Their state-of-the-art facilities are current good manufacturing practices (CGMP) compliant and registered with the Food and Drug Administration (FDA).
How We Choose
So how do you choose a natural multivitamin to buy? Well, it’s not as easy as picking up the first multivitamin that claims to be ‘natural’ you see on the shelf.
Most multivitamins on the market aresynthetic and not fully utilized by your body, resulting in your urine turning yellow after they are excreted. And you wasting your cash.
There are several things to consider that you’re probably not aware of. One important point being natural vitamins have proven to be naturally superior to synthetic vitamins in numerous studies [2].
As a result, it’s important that you do some research and find a natural multivitamin providing vitamins and minerals that can actually be used by your body. The good news is that we’ve done the hard work for you. One product, in particular, stood out among the crowd…
Performance Lab® NutriGenesis® Multi
Key Benefits:
No excreting vitamins, no yellow urine – Patented ‘NutriGenesis®’ system provides natural-identical vitamins and minerals your body actually uses.
Fuel your body for performance – Specifically delivers the nutritional needs for men, so you can perform at your best.
Optimal dosages of vitamins and minerals – Contains over 17 essential daily vitamins + minerals with whole-food cofactors in scientifically-proven dosages.
Quick Summary
NutriGenesis® is a patented system by Performance Lab® that produces highly absorbable vitamins and minerals. These micronutrients are grown in a way that mirrors nutrient genesis in nature – so that your body recognizes these vitamins and minerals as actual ‘food’ instead of as synthetic supplements.
That means Performance Lab® NutriGenesis® Multi doesn’t rely on dehydrating carrots or other vegetables that have suffered from serious nutritional decline, like other “whole-food multivitamins” do. It’s the highest quality multivitamin that we’ve seen on the market and could be essential for bodybuilders and gym-goers to help fill any nutritional gaps left in their diet. It has also made it to the top of our list for the best multivitamins for men.
Performance Lab® also deliver everywhere in the world. So whether you’re wanting the best multivitamin for bodybuilding in the UK, US or anywhere else, you’ll have no issues with fast shipping.
Do I Need a Multivitamin for Bodybuilding?
If there’s one supplement that all bodybuilders should be taking, it’s a multivitamin. Even if you weigh out all of your meals and plan everything, you might still have nutritional gaps in your diet. And if you don’t plan your meals at all, then forget about even trying to consume optimal micronutrient levels through your food. In a nutshell, multivitamins help fill those gaps and ensure that you have a strong nutritional foundation to build on.
The age old saying “you wouldn’t build a house without a strong foundation” really does apply here.
Vitamin D is Important for Muscle Growth and Strength
Creatine and protein powder often soak up all of the glory for strength and muscular developments in the supplement world. But Vitamin D has proven to benefit muscle function and strength in numerous clinical studies; a study by Dr. Hassan-Smith actually found a link between lower muscle mass and lower Vitamin D levels [3]
Another study by the University of Birmingham [4] concluded that increased levels of active Vitamin D can help optimize muscle strength.
So next time you plan on improving your lifts and physique, don’t forget about the importance of keeping your Vitamins D levels optimal. A multivitamin containing this micronutrient can help do exactly that as you seek the most out of all your gains.
B Vitamins for Muscle Growth and Recovery
You probably didn’t know that Vitamin B6 and B12 both affect protein metabolism. In fact, a study by Okada M [5] found that a high protein diet increases your requirement of B6.
As all bodybuilders know, you need to consume a certain amount of protein to either maintain or build muscle mass. But there will be many of you that don’t keep an eye on their Vitamin B6 intake. Not only that, consuming the recommended intake of Vitamin B6 has also shown to upregulate the gene expression of a number of factors that promote the growth and repair of skeletal muscle in a clinical study too [6]
It’s Difficult to Obtain Certain Micronutrients Naturally Through Your Diet
This is the bottom line. Unless you have a professional chef/nutritionist or the time to sit down and consume 6 meals per day, it can be difficult to reach optimal intakes of vitamins and minerals. For example, there’s many professionals out there who struggle to find the time to even take lunch breaks.
Of course, you want to at least try to obtain all micronutrients through food. But multivitamin supplements provide you with a strong foundation to build on. A quality multivitamin can provide your body with the essentials, just by popping 2-4 capsules per day.
Vitamins and Minerals to Look for as a Bodybuilder in Multivitamins
Vitamin A
This is a fat-soluble vitamin that’s known for its ability to support your immune function and vision. It also plays a vital role in the normal formation of organs including your heart, lungs and kidneys [7].
Vitamin C
Everyone knows that Vitamin C is ‘good for you’. It’s an essential micronutrient as your body can’t produce it naturally, meaning you have to obtain it through food or supplementation.
Vitamin C has also shown to play an important role in supporting your immune system, as well as in the absorption of other micronutrients such as Iron. Additionally, Vitamin C is also known for its antioxidant properties and is a co-factor in collagen synthesis to help support your joint tissue and bone. While many of us know we should take it, it is important to actually take it.
Vitamin D3
Vitamin D3 is the most bioavailable form of Vitamin D found in supplements. It’s shown to be much more beneficial than the cheaper Vitamin D2 found in some multivitamins [8].
Known as ‘the sunshine vitamin’ it’s become known for its ability to support testosterone levels, as well as protein synthesis and your immune system [9].
Many nutritionists often state that if they were to choose one micronutrient to supplement, then Vitamin D3 would be one of them strongly considered. This is an example of how important it is to consume sufficient Vitamin D levels.
The best multivitamin for men should contain over 100% of your recommendation daily allowance for Vitamin D. That means you should look at the ingredients list and make sure the dose of vitamin D is to your standard.
Vitamin E
A powerful antioxidant that’s able to scavenge loose electrons that can damage cells and also boost your immune system. As well as this, Vitamin E is known for its ability to prevent clots from forming in heart arteries [10].
B Complex Vitamins
If you’re not familiar with nutrition, you might not be aware of how many B Vitamins there are – 8 in total.
We’ve already mentioned earlier in this article about the benefits of Vitamins B6 and B12 (being able to promote the growth and repair of muscle mass). Being deficient in Vitamin B12 is more common than you think, with up to 15% of the general population found to be deficient in studies [11].
There’s even more reason to supplement with B Complex Vitamins if you’re vegetarian or vegan; However, vegans lack adequate sources of vitamin B12 from diet alone. Getting enough B vitamins should be at the top of your list and absolutely not overlooked.
Vitamins K1 + K2
Vitamin K is known for being able to help your body make proteins for healthy bones and tissues, as well as helping with blood clotting too [12]. It’s found naturally in some foods as Natto, which LeanBulking classes as one of the best bodybuilding foods for vegetarians.
Also, importantly, taking Vitamin K2 while supplementing Vitamin D3 will ensure that calcium is absorbed optimally and reaches bone mass – while preventing arterial calcification.
As a result, any multivitamin that contains Vitamin D should also come with Vitamin K too. The good news is that Performance Lab NutriGenesis® Multi contains all the above, and more.
Best Time to Take Multivitamins for Bodybuilding
Different multivitamins will come with different instructions in terms of how frequently to take them. You might find one multivitamin with 1 daily serving, with others recommending up to 3-4 servings per day.
We believe the ‘sweet spot’ is 2 servings daily; this will make sure your body isn’t overwhelmed with a whole day’s worth of micronutrients in one serving, without making supplementation of a multivitamin too much of a hassle (you’re more likely to forget taking 4 servings per day than 2).
In terms of the best time to take multivitamins, whether it’s for general health, weightlifting or bodybuilding, most people consume their multivitamin in the morning and mid-afternoon. It is recommended to consume fat-soluble vitamins and minerals with food. And since the best multivitamins contain them, taking your first multivitamin serving with breakfast is a good idea.
Final Words
When you think of bodybuilding supplements, the first products that come to mind are probably protein powder, pre-workoutand creatine. But it’s so easy to neglect micronutrients, but finding the best multivitamin for bodybuilding can play a vital role in helping you attain peak health and support your muscle building/fat shredding journey.
As we’ve mentioned, it’s always best to try and obtain all of your micro and macronutrients naturally from your diet. But many of you live busy lifestyles and simply don’t have the time to plan all meals and nutrient intake. Supplements like multivitamins and protein powder give weightlifters and bodybuilders an easier option.
So, it’s no surprise that more gym goers are searching for the top options when it comes to multivitamins. Though multivitamins still remain as one of the most underrated supplements in our opinion. We believe that Performance Lab® NutriGenesis® is the highest quality multivitamin currently on the market and that this supplement should absolutely be on your shelf. What you are really getting is a top tier multivitamin with great ingredients, an effective formula, and a reputable company backing you. Try Performance Lab NutriGenesis Multi For Men and see what this can do for you health and wellness goals today.
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Victor Martinez on rematch with Jay Cutler: “We have signed the contract. We’re going to face off.”
Pro bodybuilder Victor Martinez has confirmed that he will be officially competing against Jay Cutler in a rematch at the 2024 Mr. Olympia. The news was announced via an Instagram video post recorded at the Generation Iron gym. This comes after heavy speculation over the past year that Jay Cutler would make a bodybuilding comeback.
Victor Martinez first broke the news to Generation Iron directly and agreed to record a video announcement in a recorded video statement. You can watch the video below:
In the video, Victor Martinez claims that both himself and Jay Cutler have signed a contract to appear and compete at the 2024 Mr. Olympia. It is unclear whether or not this is a special exhibition event – as technically Victor would need to qualify in order to officially compete (since he had never won the Mr. Olympia competition – which provides a lifetime invite to future competitions).
At the time of this writing, Jay Cutler has not publicly commented on the rematch.
“Just got off the Arnold Classic, working in Ohio. You saw Jay Cutler got the lifetime achievement award. Congratulations. It’s a new year. I have to step it up. I want to face him this year at the Olympia. We have signed the contract. We’re going to face off. It’s going to be a repeat ’07. Can’t wait to do it. Training starts now.”
– Victor Martinez
Victor Martinez and Jay Cutler’s friendly rivalry hit a crescendo at the 2007 Mr. Olympia competition. Both competitors were neck in neck throughout the pre-judging and finals of the competition. It was perhaps the best physique that Victor had ever brought to the stage. Many fans believed that 2007 would be the year that Victor earned his first ever Sandow trophy.
Ultimately, victory was not in the cards for Victor Martinez. Jay Cutler was announced the winner – in what many fans to this day still consider a controversial decision. The 2007 Mr. Olympia is one of the more controversial events in bodybuilding history. Similar to the likes of the 1980 Mr. Oympia when Arnold Schwarzenegger made a comeback and won first place.
In 2023, Jay Cutler began a “fit for 50” challenge – aiming to transform his physique by the time he turned 50 years old. This sparked continual rumors throughout the bodybuilding world that he would be making a comeback. Many thought he would ultimately compete at the return of the Masters Olympia that year. Ultimately, this did not happen.
But it seems that the hype behind those rumors left an effect on Jay Cutler. And after Jay took a light jab at Victor Martinez during his Lifetime Achievement Award speech at the 2024 Arnold Classic – it would seem that Victor has now felt the urge to prove himself once again as well.
This story is still developing and we expect to see a response from Jay Cutler very soon – alongside more information about the nature of this rematch at the 2024 Mr. Olympia. Until then, you can see Victor Martinez’s official first off-season contest prep training session below:
The founding fathers of American weightlifting still occupy a somewhat mystical status in the fitness community. Men like Jack Lalanne, who swam from Alcatraz to the mainland while handcuffed, and John Grimek, who competed for the United States at the 1936 Olympics in Nazi Germany were training before the days of weightlifting machines, when all they had were barbells and dumbbells to train with. And many of their feats stand unsurpassed even decades later, and there is one thing they all had in common: crazy shoulder stability.
That being said, let’s take a look at how to build shoulder stability like an old school lifter.
The Old School Shoulder Stability Method
Most old school lifters trained outdoors, both for the spectacle and because gyms didn’t really exist. They incorporated tons of bodyweight movements into their routines, which is something you do not see as often today. A favorite exercise of old school lifters was the handstand – famously utilized by lifters like Abbye “Pudgy” Stockton, Joe Gold, and Steve Reeves. It provided the mechanical foundation for phenomenal feats like overhead dumbbell presses.
How Handstands Build Overall Shoulder Stability
Handstands don’t just increase strength in the muscles surrounding the shoulders. The increase the bodies’ ability to create stability through the core, and translate that stability through the shoulder. In a way, a handstand is like an extreme version of the plank. Any gymnast will tell you that one of the first mistakes when novices try a handstand is they leave their core lax and arch through the back. A great way to progress up to a handstand is to walk your feet up a wall. This will give your core something extra to brace off of and help build comfort with inversion.
Of course, muscles need progressive overload to really grow, but in this age of barbells and machine circuits, stability work like handstands can be a phenomenal new stimulus to any muscle group, forcing your body to grow and adapt to these new movements. Eventually, handstand pushups can be performed, truly building not only strength and stability, but also some quality muscle mass in the shoulders. Of course it’s important to make sure one has proper shoulder mobility before such a movement to ensure proper mechanics and reduce risk of injury. Remember, increasing overhead range of motion will improve overall shoulder health and function.
Plus, regardless of what one thinks about CrossFit, many of their athletes have phenomenal traps and shoulders, and handstands are a huge part of their regimen. It may not be the most inconspicuous movement to do at the gym (you certainly will turn some heads when you are doing handstands in a commercial gym), but is especially convenient for home or vacation training.
The Importance of Shoulder Stability
Now you may think that the shoulders are only good for things like overhead presses and bench presses, but that is not true at all. The shoulders are a very functional joint that are used for a variety of exercises and daily tasks. Stronger, stable shoulders also helps prevent injuries during other exercises, such as pressing movements and daily tasks.
Wrap Up
Overall, shoulder stability is something that was very popular amongst old school lifters, but a lot of the new guys do not focus too much on it. Instead, they focus on strength and size. Stability in this crucial joint is necessary, as it helps with not only other exercises but also functional movements.
Iso curls put biceps contraction under more time under tension to aid arm growth.
Bodybuilders and fitness enthusiasts often perform arm curls to increase their arm muscle mass and strength. When executed with proper form, curls effectively target muscles such as the biceps and brachioradialis (1). Iso curls enhance the effectiveness of traditional curls by keeping the muscles contracted without movement.
This approach is particularly challenging as it maintains the targeted muscle groups under tension when flexing and resisting extension. The increased time under tension is beneficial for muscle growth(2).
This exercise guide comprehensively analyzes iso curls, detailing the muscles involved and offering a step-by-step guide to performing the exercise. Additionally, it outlines the benefits and suggests alternative exercises that provide similar benefits.
Techniques & Muscles Worked
When performing an iso curl, you keep your arms static, and the muscles experience increased tension to target the wrist flexors, forearms, biceps, and brachialis (elbow flexor muscle).
The iso curl can be done with dumbbells, cable curls, barbells, and kettlebells. Below is a step-by-step guide on how to do the iso curl exercise properly. We’ll use dumbbells as our free weights for this exercise.
Grab the dumbbells with an underhand grip. Extend your arms to your hip area and stand upright with your feet shoulder-width apart.
Pull your shoulders down and brace your core (this helps with your stabilization and form). Also, slightly bend your knees while keeping your chest and head up. This is your starting position.
Next, slowly curl the dumbbell in one hand until your elbow is bent 90 degrees. Hold your arm and elbows stationary in that 90-degree position.
Next, curl the dumbbell in your other hand to your shoulder and return to its starting position to complete the rep.
Complete multiple reps while maintaining your elbows at 90 degrees in the static arm.
Switch sides and repeat steps 1-5 with the other arm.
Repeat for multiple sets.
Benefits
When people think of arm isolation exercises, they think of bicep curls. Iso curls are also an excellent exercise for building muscle mass and strength in your arms and taking curls to the next level. Below are some benefits of doing the iso curls.
Greater Muscle Strength & Size
Standard bicep curls involve regular arm extension and contraction. Iso curls add isometric holds and put all muscles surrounding the arms under extra tension. This activates more muscle fibers, which improves muscle strength and increases muscle mass (3).
Lower Joint Impact
Iso curls are very joint-friendly. Most targets and tensions are on the muscles, and the limited movements place minimal stress on the joints.
Stronger Mind-Muscle Connection
The iso curl is an arm-strengthening exercise that causes the arms to feel under tension. It alienates all other muscle groups and focuses on the primary muscle group, increasing muscle hypertrophy and the mind-muscle connection between the brain and the muscle during the exercise.
Carryover to Other Exercises
Performing the iso curl targets and strengthens your arms. The proper form makes other arm training exercises and routines easier. An example of such exercise is pull-ups, a compound movement that uses your arms as a secondary muscle group.
Core Activation
Doing the iso curl activates core muscles like the abs and obliques. This helps with total body stabilization and posture and prevents injuries.
Stronger Elbow Flexors
Doing the iso curls works the arms, elbows, muscles, joints, and tissues surrounding them. The continuous tension of the muscles and tissues in the arms and tissues makes them stronger and more resistant.
Iso Curls Alternatives
Integrating iso curls, a vital arm isolation exercise, into your regular workouts can strengthen your arms. However, to avoid a plateau and achieve more effective arm growth, it’s advisable not to limit yourself to this exercise. Below are some alternative iso curl exercises you could mix up to get the most out of your workouts.
Iso Chin-Up
Iso chin-ups are excellent exercises for targeting your arms using isometric holds. All this is done with a chin-up bar and your hands in an underhand grip. Hang from the bar and contract your arms at 90 degrees as you hold that position for 10-12 seconds.
Dumbbell Drag Curl
The dumbbell drag curl is another arm-strengthening exercise. This routine prevents cheating during reps. It’s also perfect for addressing muscle imbalances between arms. The limited movement of the arms creates a good contraction of the biceps since it limits momentum.
Iso Inverted Row
This bodyweight movement requires immense relative strength. The isometric hold adds greater tension to the target muscles, leading to more growth.
FAQs
What do iso curls work?
Isolation curls work the same muscles as regular curls, including the elbow flexors and forearm muscles.
Are isometric bicep curls good?
Isometric bicep curls are an excellent way to build strength and size in your biceps. The iso holds are particularly effective in recruiting your arm muscle fibers.
How do you do isometric bicep curls without equipment?
To do isometric bicep curls without equipment, you need a sturdy wall. Then, you can lean against the wall and use your bodyweight for the curl.
Coratella, G., Tornatore, G., Longo, S., Toninelli, N., Padovan, R., Esposito, F., & Cè, E. (2023). Biceps Brachii and Brachioradialis Excitation in Biceps Curl Exercise: Different Handgrips, Different Synergy. Sports (Basel, Switzerland), 11(3), 64. https://doi.org/10.3390/sports11030064
Prestes, J., A Tibana, R., de Araujo Sousa, E., da Cunha Nascimento, D., de Oliveira Rocha, P., F Camarço, N., Frade de Sousa, N. M., & Willardson, J. M. (2019). Strength and Muscular Adaptations After 6 Weeks of Rest-Pause vs. Traditional Multiple-Sets Resistance Training in Trained Subjects. Journal of strength and conditioning research, 33 Suppl 1, S113–S121. https://doi.org/10.1519/JSC.0000000000001923
Ingebrigtsen, J., Holtermann, A., & Roeleveld, K. (2009). Effects of load and contraction velocity during three-week biceps curls training on isometric and isokinetic performance. Journal of strength and conditioning research, 23(6), 1670–1676. https://doi.org/10.1519/JSC.0b013e3181b3f37b
So you’ve just finished up another tub of pre-workout, and it’s time to get a new one. Now, you could keep using the same old, worn out tired brand of pre-workout you’ve been using for the past few months, but you’ve soured on its taste, and it doesn’t seem to have the same “pop” it used to, and you do not get the same amounts of energy, the great pumps, and the laser focus that you used to. That being said, it is time to take a look at some new pre-workouts, and more importantly, the pre-workout ingredients.
Let’s take a look at what to look for in pre-workout ingredients.
Finding a New Pre-Workout
Rather than force yourself to double or triple scoop that same pre-workout to get any noticeable effect from it, why not spend a few minutes doing some searching for a superior option?
Sounds easy enough doesn’t it? All you have to do is just head down to your local supplement shop or pull up your favorite internet retailer and pick one out. The problem is, there are literally thousands of options for you to choose from when selecting a pre-workout, and no shortage of poorly formulated, overpriced ones waiting to steal your hard-earned money.
That’s where this article comes in. Ahead, you’ll find out why most other products on the market fail to do what a pre-workout should do (enhance your performance) and what are some “must have” ingredients you should be looking for the next time you go to drop some dough on a new performance enhancer.
Where Most Pre-Workouts Fail
There’s no shortage of reasons why certain pre-workout supplements seemingly have little to no effect whatsoever on your mood, focus, energy, or performance. Those reasons include:
Under-dosed ingredients
Ineffective ingredients (i.e. ingredients that don’t belong in pre-workouts)
Too many stimulants (i.e. feeling “cracked out”)
Not enough stimulants (no “kick in the pants” factor)
Clumpy powder due to poor shelf stability of ingredients
Terrible flavor (yes, how products taste does matter these days! There’s far too many great-tasting pre-workout that are equally effective for you to have to choke down some nasty powder.)
Overpriced
There’s a slew of other reasons why 99% of all pre-workouts you see on store shelves are downright terrible, and note worth the plastic they’re packaged in. But while we could go on forever about what’s wrong with the majority of pre-workouts, let’s get refocused on why you are here — to find out which ingredients you absolutely should have in your pre-workout!
Including these ingredients will have an immediate and noticeable impact on your workout, so without further ado, let’s dive into the essential pre-workout ingredients you MUST HAVE before hitting the gym!
Essential Pre-Workout Ingredients
Caffeine
Unless you are trying to ween yourself off of this, any pre-workout worth its salt must have caffeine. It provides the foundation from which all the other components of a pre-workout expand upon. Caffeine has stood the test of time and is renowned for its ability to increase energy, focus, mood, and motivation. But caffeine is much more than an effective central nervous stimulant, it’s also a valuable performance enhancer (no not a steroid). Numerous trials have shown that caffeine improves endurance, stamina, time to exhaustion, strength, power, and pain tolerance. [1,2,3]
The key to caffeine is in finding the right dose for you. Pre-workout doses can range anywhere from 150mg all the way up to 600mg in a single scoop! The “sweet spot” for caffeine for most trainees tends to fall in the 200-300mg range. Find a pre-workout in that range, and you’ve taken your first step towards finding a great pre-workout.
Citrulline Malate
Nitric oxide is a highly important signaling molecule that improves blood flow via vasodilation (widening of blood vessels). With greater blood flow comes increased nutrient delivery, improved waste removal, better performance, and bigger pumps!
The premier nitric oxide boosting compound on the market is citrulline malate. Formed from a combination of l-citrulline and malic acid, citrulline malate is a proven nitric oxide boosting ingredient. It’s even more effective than the old “go to” NO-booster L-Arginine. [4]
Citrulline malate has been heavily studied and shown to boost athletic performance, energy production, and endurance all while reducing fatigue. [5,6]
Beta Alanine
Beta-alanineis a well-researched amino acid known for its ability to buffer lactic acid, reducing muscle fatigue during high-intensity workouts, it is also what provides that “itchy” sensation that some pre-workout supplements will give you. This can lead to improved endurance and overall performance.
Betaine Anhydrous
Betaine is believed to support muscle strength and power output, contributing to improved exercise performance. It may also play a role in hydration.
Nutricost’s Pre-X Extreme Pre-Workout is designed to enhance energy, focus, and endurance during exercise. It is available in several flavors, such as fruit punch, blue raspberry, grape, and peach mango. Nutricost’s Pre-X Extreme Pre-Workout aims to provide a delicious and effective solution for those looking to elevate their workout sessions with better focus, more energy, and some quality muscle pumps, all without breaking the bank.
There’s a lot that goes into formulating an effective pre-workout. Don’t get duped into buying a product merely for the cartoon label or bargain bin price. Select a pre-workout supplement formulated by researchers who know the ingredient you need (and the doses needed) to produce results.
Nutricost Pre-X Extreme supplies the ingredients you must have in your pre-workout to enhance performance and set the stage for a PR-shattering pre-workout.
References
TREXLER ET, SMITH-RYAN AE, ROELOFS EJ, HIRSCH KR, MOCK MG. Effects of coffee and caffeine anhydrous on strength and sprint performance. European journal of sport science. 2016;16(6):702-710. doi:10.1080/17461391.2015.1085097.
Graham TE. Caffeine and exercise: metabolism, endurance and performance. Sports Med. 2001;31(11):785-807.
Richardson DL, Clarke ND. Effect Of Coffee And Caffeine Ingestion On Resistance Exercise Performance. J strength Cond Res / Natl Strength Cond Assoc. February 2016. doi:10.1519/JSC.0000000000001382.
Curis E., et. al; “Citrulline and the gut;”; Current Opinion in Clinical Nutrition and Metabolic Care; September 2007
Marcus L, Soileau J, Judge LW, Bellar D. Evaluation of the effects of two doses of alpha glycerylphosphorylcholine on physical and psychomotor performance. Journal of the International Society of Sports Nutrition. 2017;14:39. doi:10.1186/s12970-017-0196-5.
Alexandra Vatthauer wins the 2024 Klash Series Championships!
The 2024 Klash Series Championshipstook place on Saturday in Orlando with the Bikini division taking the spotlight. Competitors gathered to fight for a spot in the 2024 Olympia. In the end, it was Alexandra Vatthauer who was victorious and punched her ticket to the biggest show of the year.
Vatthauer earned her Pro Card last year and competed in four shows, earning two runner-up finishes. Now, Vatthauer adds a victory to her resume and will compete in the Olympia.
The full results from the show have been announced. Below, check out the full breakdown, along with an official scorecard.
