Close Grip Lat Pulldown For a Cobra Back: Techniques, Benefits, and Variations

By

-

January 24, 2023

Close grip lat pulldown is a great back workout and here is a closer look at the exercise!

Close Grip Lat Pulldown is a variation of the lat pull down. In this exercise, you target your back differently compared to the traditional variation by keeping your hands and arms close together. Although the close grip lat pulldown primarily works your lats, you will experience a decent amount of bicep and middle back activation.

But why do we need close grip lat pulldown when we already have the orthodox exercise, you ask?

Since your back is the second largest muscle group (after your legs), you need to perform a plethora of exercises and variations to train it optimally and ensure overall development. So, do not be afraid of experimenting with several different hand positions and angles to maximize your back gains.

Due to its versatility, the close grip lat pulldown can be incorporated in your back, upper body, pull, and full-body workouts.

Next Read: The 6 Best Exercises for Annihilating Back Fat for Men and Women

Muscles Worked

Since the lat pulldown is a compound movement, it works multiple muscles, including:

Lats: No points for guessing here. As the name suggests, latissimus dorsi (lats) are the primary target muscles of the close grip lat pulldown.
Biceps: Although the lat pulldown is primarily for your back, secondary muscle recruitment, especially the biceps, is unavoidable.
Shoulders: If you follow the correct form (discussed below), you will experience shoulder recruitment at the top and bottom of the movement.
Upper Back: While the close grip lat pulldown is essentially for your lats (flat muscle covering the width of your middle and lower back), you cannot factor out upper back stimulation.
Abs: People who think there is no core engagement during the lat pulldown have never gone heavy on the exercise.

Check Out: Build A Thick and Wide Cobra Back With This Workout

Benefits

The close grip lat pulldown is an incredibly effective exercise for:

1. Building Bigger and Stronger Lats

Compared to the traditional lat pulldown, the close-grip version offers an increased range of motion as your elbows are relatively closer to your body throughout the exercise. Holding the bar with a close grip allows you to pull the bar slightly further than you could while holding the bar with a wider grip.

The increased range of motion maximizes your lat contraction at the bottom of each rep resulting in a higher degree of muscle tissue recruitment and stimulation. The additional workload helps build wider, bigger, and stronger lats.

Must Read: Isolation Vs. Compound Exercises: Strength, Weight Loss & More

2. Improving Your Posture

Our current lifestyle, especially with the onset of WFH, has us bent over our computer screens or phones for the majority of the day. This posture causes underuse of your lats and other muscles resulting in slouching, pain, and tension in your shoulders and back.

Close grip lat pulldown helps strengthen your posterior chain and reduces the chances of developing a hunch. The exercise can also help treat your pre-existing slouching posture.

3. Helping Build a V-Taper

Well-developed lats help carve the much sought-after V-taper. A solid V-taper amplifies the illusion of a small waist and broad shoulders, making you look bigger and stronger than you actually are IRL.

Watch: How To Truly Develop A Bodybuilding V-Taper

4. Great For Beginners

The lat pulldown is an easy exercise to perform. It is, for a reason, one of the first exercises a newbie learns to do when he joins a gym. The lat pulldown is a godsend for individuals who lack the upper body strength to do a pull-up.

How To Perform Close Grip Lat Pulldown

Step by step instructions of how to perform a close grip lat pulldown:

Attach a wide grip handle to the lat pulldown machine.
Adjust the thigh pad so that your legs fit snuggly under the cushion.
Grab the handle at slightly narrower than shoulder-width with a pronated (overhand) grip
Get into the starting position by unracking the weight and locking your legs under the thigh pad.
Start the movement by depressing your shoulder blades and flexing your elbows while extending the shoulders. Keep your chest raised and your back arched throughout the movement.
Pull the handle toward your body until your elbows are in line with your torso.
Bring the attachment as close to your upper chest as possible.
Pause and contract your lats at the bottom of the movement.
Return to the starting position with a slow and controlled motion.
Repeat for recommended reps.

Common Mistakes

Although the close grip lat pulldown is a fairly simple exercise, most lifters make the following mistakes:

1. Using Momentum

Many lifters make the mistake (read: sin) of utilizing momentum to lift the weight. If you look like a pendulum while performing the exercise, you are doing it wrong.

If you cannot move the weight without leaning back more than 20-degrees, you should drop the weight (and your ego). Swinging back and forth takes off the tension from the primary muscle (lats) and puts it on the helping muscles.

Also, when you are using more weight than you can handle, you will not be able to pause and contract your lats at the bottom of the movement, leaving gains on the table in the process.

Watch: When Ego Lifting Goes Wrong

2. Going Too Low

This mistake is mostly made by people who use relatively easy weight.

It is the mirror opposite of the first mistake mentioned above. Overdoing the range of motion takes away the tension from the target muscles and puts it on your joints.

As mentioned above, you should not be going below your upper chest level while performing the close grip lat pulldown. If the weight feels too easy, contact your lats for longer at the bottom of the movement, instead of overdoing the ROM.

3. Using Your Arms

We understand that it is virtually impossible to eliminate your arms from the exercise, but you need to have a strong mind-muscle connection so that your back gets the most work done.

If you feel your biceps are taking over the exercise and your back is underactive, you should consider using a false grip. In a false grip, you do not wrap your thumbs around the bar. It is also called a monkey grip.

Pro tip: Focus on pulling the bar towards your body using your elbows. Leading with your bis will leave you with nothing more than a bicep pump.

4. Body Posture

Many lifters tend to round their backs as they bring the bar down. Hunching over the bar elevates the tension off your back and puts it on your shoulders.

While performing the close grip lat pulldown, ensure that your lower body is locked under the knee pads.

Pro tip: Do not place your feet flat on the floor. Keeping your heels raised ensures a better fit under the thigh pads.

Variations

“I know more exercise variations than I will ever need.” – No one ever

Utilizing exercise variations can help target your muscles differently and induce growth by shocking your CNS.

Here are some of the most effective close grip lat pulldown variations:

1. Underhand Close Grip Lat Pulldown

In this variation, you will be grabbing the bar with a supinated (palms facing you) instead of a pronated grip. The underhand close grip lat pulldown is great for targeting your lower lats.

Note: You might experience a higher degree of bicep recruitment in this variation.

Steps:

Sit facing a lat pulldown machine and grab the bar with an underhand grip.
Pull the bar towards your upper chest while leading through your elbows.
Keep your elbows as close to your body as possible while pulling the bar down.
Pause and squeeze the life out of your lats at the bottom of the movement.
Slowly return to the starting position and repeat for recommended reps.

Also Read: Chris Bumstead Back Workout For A Sprawling Christmas Tree

2. V-Bar Lat Pulldown

The V-bar pull-down is commonly mistaken for the close grip lat pulldown. The neutral hand placement in this variation can aid in alleviating stress placed on your shoulders during the vertical pulling movement pattern.

Holding the bar with a hammer grip is an excellent option to improve the center of your back while still targeting your lats.

The V-handlebar lat pulldown variation brings your hands closer to each other and, hence, allows a larger range of motion and better contraction at the bottom of the movement.

Note: While performing this variation, you will have to lean back slightly more than normal to allow for a full range of motion.

Steps:

Attach a V-bar to the lat pulldown pulley.
Grab the handle with a neutral (palms facing each other) grip.
While keeping your chest raised and back arched, pull the bar down until it is a few inches away from your upper chest.
Pause and contract at the bottom.
Return to the starting position slowly and repeat for reps.

Must Read: Chris Bumstead Back Workout For A Sprawling Christmas Tree

3. Behind the Neck Lat Pulldown

Behind the neck variation of the lat pulldown is slightly harder to execute as compared to the traditional version, especially for people with a limited range of motion in their shoulders and rotator cuffs.

Most lifters who incorporate behind-the-neck lat pulldown in their back training routines report a better range of motion in their lats and a deeper contraction in their lats and middle back at the bottom of the movement.

Caution: The risk of injury is higher with behind-the-neck lat pulldowns. If you are a beginner, consider starting with a lighter weight and a higher number of reps.

Steps:

Attach a wide bar to the lat pulldown machine.
Sit with your back towards the lat pulldown machine and your lower back supported against the thigh pad.
Grab the bar with a wider than shoulder-width pronated grip.
Pull down the bar using your elbows until it nearly touches the back of your neck.
Pause and contract at the bottom.
Slowly return to the starting position and repeat for reps.

Tips:

Keep your head pointed forward slightly throughout the exercise.
Do not use momentum and bring the bar down too fast as it can lead to an injury.

Check Out: The Ultimate Guide to a Ripped Back

4. Single Arm Lat Pulldown

The single-arm lat pulldown is an incredibly effective unilateral exercise. The benefits of unilateral movement include:

Helps correct muscle imbalances
Improves core stabilization
Boosts sports performance
Reduces chances of an injury
Improves muscle recruitment and stimulation
Allows you to train around an injury
Improves mind-muscle connection
Develops motor skills

Steps:

Attach a D-handle to the lat pulldown pulley.
Reach up and grasp the handle with a neutral grip (palm facing in).
Keep your chest raised and your back arched throughout the movement.
With your working arm fully extended, lean back 10–15 degrees.
Squeeze your shoulder blades together, take a deep breath and pull the handle to your upper chest, focusing on the lats and pulling your elbow back and down.
Pause and contract at the bottom.
Slowly return to the starting position and repeat for reps.

5. Pull-up

It does not matter who you are, what you do, or where you live, pull-ups should be a part of your training routine. No exercise comes close to helping you build a V-taper as the pull-up.

Steps:

Start with your hands on the bar approximately shoulder-width apart with your palms facing forward.
With arms extended above you, stick your chest out and curve your back slightly.
While breathing out, pull yourself up towards the bar using your back until the bar is at chest level.
Slowly lower yourself to the starting position.
Repeat for recommended repetitions.

Tip: If you are a beginner and cannot complete a bodyweight pull-up, you could use an assisted pull-up machine, a spotter, or a resistance band.

Next Read: These Machines Are Better Than Free Weights

Conclusion

When it comes to building a solid back, most lifters limit themselves to rows and deadlifts. The close grip lat pulldown is a great exercise to amp up your back and should be a part of your exercise arsenal.

At the same time, do not get stuck with a single exercise. Maximize your results and build a venomous cobra back by alternating between the variations mentioned in the article.

Which is your favorite back exercise? Let us know in the comments below. Also, be sure to follow Generation Iron on Facebook and Twitter.

Jonathan Majors Ate 6,100 Calories A Day To Prepare For Role As Bodybuilder In ‘Magazine Dreams’

By

Greg Patuto

-

January 23, 2023

Jonathan Majors was fully dedicated in his diet and in the gym.

Jonathan Majors was tasked with playing a bodybuilder in Magazine Dreams and his dedication to the role was shown by his physique. In a recent interview with Variety, Majors revealed that he had to eat 6,100 calories a day for four months in order to put on enough size and bulk to play the role.

Majors took on the role of Killian Maddox. He also will have a part in Creed III so his physique transformation came at a good time. During his interview, Majors revealed that he trained twice a day for two hours and his diet plan consisted of six meals.

“I’m playing Killian Maddox. Playing him you don’t fuck around. What ended up happening is I would train two hours, two times a day for the movie and a third time after wrap. Meanwhile, you eat six times a day. Lots of chicken. Lots of elk. That’s just for me. I like it.”

Jonathan Majors Worked Out Multiple Times A Day

Jonathan Majors stands at 6-foot-2 and weights 202 pounds. This was the diet and workout plan necessary for him to put on the necessary size for the role.

“I’m 6 feet tall. I’m 202 pounds. In order to sustain that and to grow that you have to eat as much protein that you weigh. I ate 6,100 calories a day for about four months. That included the pre-work and the post-work of ‘Creed III.’”

Jonathan Majors grew up as an athlete so he is no stranger to the gym. His most recent roles have required a different level of dedication but this is something that he was comfortable doing.

Moving forward, Majors admitted that he cut back his workout to once a day rather than running three-a-days.

“I played football in Texas. I got an appetite. I really like being physical. I like hiking and running. I’ve got dogs. I’m only 33… I got to do something to stay with it. I don’t work out three times a day anymore. Just once a day.”

For more news and updates, follow Generation Iron on Facebook, Twitter, and Instagram.

The Ultimate Guide to a Ripped Back

By

Terry Ramos

-

January 23, 2023

Don’t Forget About Your Back

If you’re like a lot of men, you might be overtraining the muscles that “show” the most or be focusing the most on the exercises that give you the most respect in the gym, aka bench press and curls. While a strong and broad chest and perfectly peaked biceps are definitely worth achieving, you don’t want to place more attention on the anterior side of your body than your back. This can lead to a weaker developed physique and an increased risk of injury. A strong, ripped back is something that goes a lot further than just your appearance.

Building a strong, broad back goes far beyond simply improving your aesthetics. Keep reading to find out how to get a ripped back and why it is more important than you may think.

Code GENIRON10 For 10% Off

Transparent Labs PreSeries BULK

Transparent Labs PreSeries BULK is backed by science with clinically effective dosages to increase muscle size and mass. This pre-workout is perfect for reducing fatigue, aiding in muscle growth, and boosting energy levels for better overall performance.

Shop Transparent Labs

Reasons It’s Important to Build a Strong Back

There are more reasons to building a strong and ripped back than you may think. It is not all about looks, but also about functionality. Your back has a lot to do with your everyday activities, so sit back, drink your pre workout or BCAAs, and let’s dive in.

Aides in Daily Tasks

Your back muscles are important for not only improving your physique but also in a lot of daily tasks. Your lower back aids in lifting, carrying, and supporting your upright posture, and your upper back is responsible for supporting your shoulder girdle, head, and neck.

Improves Your Body Composition

Dylan Wolfinger showing off a back double bicep

After your legs, your back contains the largest muscles in the body, so training these muscles expend a lot of energy and will improve your body composition.

Having a broad, ripped back will not only make it look good and strong, but you’ll make your physique look better. That’s because a broad back will make your shoulders appear wider and give you a V-shaped look, which is a sign of physical attractiveness in males (1).

Correct Your Posture

Although it’s impossible to grow taller, working your back muscles will fix your posture, making you stand taller.

And I know a lot of men out there want to build the strongest and biggest chest possible, but you’re costing yourself muscle if you only focus on your chest. The stronger your back muscles are, the more weight you’ll be able to do on chest exercises. They help stabilize your shoulder joints, which will allow you to lift more.

Prevent Muscular Imbalances

Furthermore, since many men focus too much attention on their chest muscles, this often leads to muscular imbalances. If you’re working your push muscles a lot more than your pull muscles, your much more likely to injure yourself. If you have a desk job and sit behind a computer for most of your day, it’s actually recommended that you focus a little more on pull movements than push movements. This will help keep your shoulders from protracting forward and other muscular imbalances.

In fact, a 2019 study of employees found that at least 75 percent of call center workers were in back pain (2).

Lower back pain is common, especially as we get older so it’s important to strengthen your lower back muscles (3).

Plus, many sports such as rock climbing, swimming, and boxing, rely heavily on the development of your back muscles.

As an added bonus, you’ll develop bigger and toned arms by training your back. That’s because you work your biceps as a secondary muscle on many back movements. A lot of people loop back and biceps together during their workout split for this reason.

Back Muscles, Exercises, Reps, and Sets

So what muscles make up the back? What exercises should you do to have a ripped back? Reps? Sets? Let’s take a look at what goes into crafting a perfectly ripped back.

Back Muscles

The back is composed of a few key muscles:

Latissmus Dorsi – (responsible for the v-shape) – the outer back muscle that forms the “wing” shape
Rhomboids – located in the midsection of your upper back and used to pull your shoulder blades together
Trapezius – large triangular muscles extending over the back of your neck
Erector Spinae – runs vertically along your spinal vertebrae and straightens the back and provides side-to-side rotation

Therefore, you’ll want to focus on exercises that target all of these muscles when trying to build a ripped back.

Exercises

Weighted Pull Ups

Weighted calisthenics is a measure of one’s true relative strength. When you’re doing pull-ups, you have to lift up deadweight fighting against gravity — it’s very taxing, to say the least. Now, imagine throwing weight on top of your bodyweight. This will build you the strong and chiseled back you want.

Barbell Bent-over Row

This is a classic compound movement that’s a cornerstone in back workouts for a reason. You’ll load a barbell full of weight, which will allow you to use heavier weights to build strong, ripped back muscles.

Lat Pulldown

The name speaks for itself, but the lat pulldown is designed to specifically target your latissimus dorsi. You’ll do this exercise on a cable machine, and it allows you to overload your lats without tiring out your arms.

Dumbbell Single-arm Row

Another classic exercise, and all you need are some dumbbells. The dumbbell row is designed to isolate your lat muscles to give them more volume. They’ll also improve your core stability.

Dumbbell Pullover

The dumbbell pullover is a good exercise that not only targets your back but also hits your chest and triceps. Sports physiologists and researchers have also noted its effectiveness in good posture (4). You might recognize this movement from Arnold Schwarzenegger, as it was one of his staple bodybuilding movements.

Reps and Sets

To build a ripped back, you’ll want to make sure you’re doing the right volume for adequate muscle growth. Certain movements are better with lower reps and more weight, while others are better with a little lighter weight and a few more reps.

For example, with weighted calisthenics — e.g. weighted pull ups. — I recommend heavier weights and sticking in a lower rep range. A big compound movement such as barbell bent-over row is another exercise I recommend that you keep the weight heavy and reps low. That’s because these movements are built for strength, and your lats will pop if you overload them with enough weight on the right movements.

On exercises such as dumbbell single arm row and dumbbell pullover, you can lower the weight a little bit and increase the reps slightly. The biomechanical makeup of these movements isn’t meant for the same taxing weight as the ones mentioned above. They’re mainly for volume and to add some more definition to your back muscles. Going too heavy on these movements will cause you to use bad form and risk injury.

Example Back Workout

Weighted pull ups 3 sets x 5-8 reps
Barbell bent over row 3 sets x 5-8 reps
Lat pulldown 3 sets x 8-10 reps
Dumbbell single-arm row 2 sets x 8-10 reps
Dumbbell pullover 2 sets x 8-10 reps

Body Fat Percentage

It’s worth mentioning that in order for your back muscles to truly shine, you’ll want to make sure you’re a lower body fat percentage. Aim for 8-12% body fat if you want your back to be ripped and to really make your back muscles pop, but anything under 15% will show them off.

Code GENIRON10 For 10% Off

Transparent Labs PhysiqueSeries Fat Burner

Transparent Labs Fat Burner is a great burner to expedite weight loss in 3 ways. A 100% honest label ensures quality ingredients and optimal effectiveness.

Shop Transparent Labs

Remember, diet is a huge part of your workout plan when you are looking to hit your goals. Make sure you are getting the correct amounts of proteins, fats, and carbs to help build the physique of your dreams.

Ripped Back Recap

Having a strong, broad back is often overlooked by the chest muscles. However, a chiseled back will give you the V-shape physique you desire and will also make you overall stronger and prevent injury. Try some of the exercises laid out in this article, and you’ll be well on your way to a ripped back.

What’s your favorite back exercise? Let us know and follow us on Instagram, Facebook, and Twitter.

References

1 – Braun, M. F., & Bryan, A. (2006). Female waist-to-hip and male waist-to-shoulder ratios as determinants of romantic partner desirability. Journal of Social and Personal Relationships, 23(5), 805–819. https://doi.org/10.1177/0265407506068264

2 – Bontrup, C., Taylor, W. R., Fliesser, M., Visscher, R., Green, T., Wippert, P. M., & Zemp, R. (2019). Low back pain and its relationship with sitting behaviour among sedentary office workers. Applied ergonomics, 81, 102894. https://doi.org/10.1016/j.apergo.2019.102894

3 – Meucci, R. D., Fassa, A. G., & Faria, N. M. (2015). Prevalence of chronic low back pain: systematic review. Revista de saude publica, 49, 1. https://doi.org/10.1590/S0034-8910.2015049005874

4 – Nucharapon Liangruenrom, Kanyapat Suttikasem, Melinda Craike, et al. Physical activity and sedentary behaviour research in Thailand: a systematic scoping review. BMC Public Health. 2018, Vol.18, No.1,

Eddie Hall and Son Destroy a ‘Hall Family’ Chest Workout to Begin Bodybuilding Training

By

Terry Ramos

-

January 23, 2023

Eddie Hall chest workout — Images via Instagram @eddiehallwsm and YouTube @eddiehallwsm

Former strongman Eddie Hall annihilates a chest workout with his son Maximus.

Former strongman Eddie Hall and his son Maximus recently put on an impressive display of strength in the gym. They annihilated a chest-focused workout, pushing each other to their limits.

Eddie Hall had a successful strongman career, becoming the first person to deadlift 500kg (1,102.3 lb) at the 2016 World Deadlift Championships. And he used that momentum to become the World’s Strongest Man in 2017. And if you were tuned in to boxing and bodybuilding in 2021, you may remember his boxing bout with fellow strongman Hafthor Bjornsson.

Eddie Hall has been open about how exercise helped him overcome ADHD. And although he’s retired from strongman, he plans to hit the bodybuilding stage in late 2024. And to help prepare, he joined forces with his son. So let’s look at what they did and see if we can learn anything from the “Hall Family’s” chest workout.

Full Name: Edward Stephen Hall
Weight	Height	Date Of Birth
335-345 lbs	6’3″	15/1/1988
Division	Era	Nationality
Strongman	2010	British

Hall Family Chest Workout

View this post on Instagram

A post shared by 𝐄𝐝𝐝𝐢𝐞 𝐇𝐚𝐥𝐥 – 𝐓𝐡𝐞 𝐁𝐞𝐚𝐬𝐭 (@eddiehallwsm)

Bench Press

The first movement the father and son did was the bench press. They started with a few warm-up sets and did half-reps at a fast tempo and minimum rest. Hall kept his legs in the air to engage more of his core. Hall stated:

“It’s a really efficient way that bodybuilders train because it’s keeping the tension on the muscle all the time. It’s not resting at the top. So it’s actually a really good way to build muscle… For strength, terrible!”

The bench press is a popular exercise used to work the chest muscles, deltoids, and triceps. It is an incredibly effective compound movement that benefits athletes and everyday folk alike. Not only will you strengthen your chest muscles, but performing bench presses can also improve shoulder stability, increase your heart rate quickly during workout sessions, and help to hone core strength while keeping those pushing muscles in check.

Incline Bench Press

Next, the Hall’s engaged more of their upper chest with the incline bench press. But, again, he kept the rest periods short.

“Another thing we’re trying to do is minimize the time between the sets. So by the time Max has done his set, I’m getting the weights on, and I’m going again. So that’s also a part of bodybuilding–getting that lactic build-up in the muscle, and before that pump goes, you’re going back into another set,” Hall voiced.

The incline bench press is one of the most beneficial lifts in any weightlifting routine. It benefits your upper body strength and development, simultaneously working your chest, shoulders, and triceps muscles. Because of the angle of the bench, it forces you to target more of your upper chest muscles.

Incline Chest Press Machine

After the first two movements, fitness influencer Jesse West joined the Brits. With West’s recommendation, the Halls did the first couple of sets close to failure and then did a burnout set on the last set.

To keep the tension on their chest and do a fuller range of motion, West added to go from five percent to 95 percent reps—go from partial reps to just shy of fully extending the press at the top and bottom of the exercise.

The incline chest press machine is an excellent tool to engage your upper body muscles. With this single gym equipment, you can target your chest, triceps, and shoulders. Additionally, because the incline press puts less strain on the shoulder joint than other exercises like a flat or decline bench press, it’s ideal for anyone recovering from injury or just starting their fitness journey. Moreover, it’s performed on a machine, so it’s safer.

The Halls then moved on to an isolation/accessory exercise, bent-over lateral raises.

Bent-Over Lateral Raises

The bent-over lateral raises machine effectively targets the muscles in your back and shoulders. It strengthens and sculpts these areas of your body, producing benefits such as increased pulling and pushing performance and improved posture.

Specifically, this exercise allows you to target the posterior deltoids—a critical muscle that helps with extension and external rotation. Using light weights while performing this exercise is best to protect yourself from injury and enhance muscle growth.

Incline Press-ups

To close out the workout, Eddie Hall suggests the trio try out an old-school exercise he did as a teenager: the incline press-up. According to Hall, it’s a good exercise for creating a body-mind connection for honing in on your chest and triceps.

Incline press-ups are an excellent exercise for anyone looking to improve their upper body strength and definition. These movements target the major muscles of your chest and arms. In addition to increased coordination and mobility, press-ups can significantly reduce pain in the shoulder joints caused by previous injuries without using heavy weights as another loaded exercise requires.

Eddie Hall Chest Workout

Exercises

Bench Press

Incline Bench Press

Incline Chest Press Machine

Bent-Over Lateral Raises

Incline Press-ups

We can learn some key points from Eddie and Max’s workout routine. Firstly, they focused on compound exercises that hit multiple muscle groups at once; this is important because it allows you to get more work done in less time. Secondly, they used light weights for most of their exercises; instead, they did more reps and focused more on form and muscle contraction.

Finally, they employed proper form throughout their workout, and Eddie Hall spotted his son on the bench press; this helps ensure that each rep is done correctly and safely, maximizing the results from each set and minimizing the risk of injury.

You can watch the full chest workout video of Eddie Hall and his son below:

Final Word

Eddie Hall and his son Maximus recently put on an impressive gym show with a chest-focused workout. Not only was it an inspiring display of strength, but we could also pick up some valuable tips from it! By focusing on compound exercises with lighter weights, using proper form throughout all movements, and pushing each other to reach new heights of strength and muscle definition, Eddie and Max have given us a great example of how to train your chest effectively in the gym. By following their example, you can unlock your potential and get your chest to grow too!

Follow us on Instagram, Facebook, and Twitter for more highlights of elite strongmen and bodybuilders’ workouts!

Flex Wheeler Believes Big Ramy “Will Not Be Discussed” For Olympia If He Does Not Win Arnold Classic

By

Greg Patuto

-

January 23, 2023

Flex Wheeler believes it was smart for Big Ramy to do the Arnold Classic.

The upcoming Arnold Classic has drawn much attention because of the increased prize purse and list of competitors growing. Some of the top names in the sport have thrown their hat into the ring for the show in March, with Big Ramy being one of them. Bodybuilding legend Flex Wheeler believes it was smart for the former Mr. Olympia to join but it is important that he wins.

Wheeler knows a thing or two about winning the Arnold having done it four times over the course of his career. He brought a physique to the stage that displayed great symmetry and conditioning. Now, Wheeler remains a great mind in fitness and bodybuilding.

During a recent appearance on OlympiaTV, Wheeler got the chance to discuss the Arnold Classic. He was featured on a panel including host Terrick El Guindy, Shawn Ray, Bob Cicherillo, and Nick Walker.

Flex Wheeler Believes Big Ramy’s Time Could Be Ending

During this appearance, Flex Wheeler was able to touch on different aspects of the Olympia and upcoming Arnold. This includes Derek Lunsford remaining out of the running, despite the prize of $300,000 and his runner-up finish at the 2022 Olympia.

On Friday, Big Ramy announced that he will take the stage in Columbus following a fifth-place finish at the biggest show of the year. According to Wheeler, he has to win in order to remain in conversation.

“If Ramy doesn’t come in and win this show, people are not going to be discussing him at the Olympia. They’re going to be discussing Nick because he won the show.”

Nick Walker was crowned Arnold Classic champion back in 2020 before deciding not to defend his title last year. He was able to improve two places up to third during the Olympia and will now look to add his second Arnold title. Walker will likely enter as the favorite this year.

View this post on Instagram

A post shared by Nick “the Mutant” Walker (@nick_walker39)

Lunsford has backed up the notion that he will not compete in March. Wheeler took the time to discuss the aspect of time in bodybuilding and how he believes that athletes should compete when they can, referencing both Ramy and Lunsford.

“The window of time changes everything for all athletes and you know what, Father Time is undefeated. You’re sitting there waiting as you get older, that window of tie might close and you might never be able to do it again. That’s why I believe, take the opportunity while you have it. Go and compete. Compete as often as you can,” Flex Wheeler said.

It was a quick fall for Big Ramy, who was crowned Olympia champ in 2020 and 2021. His conditioning was off despite putting on even more mass in the offseason. With the new generation of bodybuilders coming up, it will be interesting to see if Ramy can make the improvements to return. Walker was quick in his assessment while Wheeler discussed age in bodybuilding.

“I think my man is done,” Nick Walker said.

“Is he too old to fix his problems? Age isn’t a factor when it comes to it. It’s more how much mileage do you have on you?,” Wheeler said.

For more news and updates, follow Generation Iron on Facebook, Twitter, and Instagram.

Derek Lunsford Reveals Why He’s Skipping the 2023 Arnold Classic

By

Jonathan Salmon

-

January 23, 2023

Derek Lunsford is skipping the 2023 Arnold Classic. Here’s why.

Derek Lunsford recently revealed why he is skipping the 2023 Arnold Classic. The 2022 Olympia runner-up speaks on the reasoning behind his decision and how he came to the conclusion.

Staying at the top of the bodybuilding game is no simple task. In order to bring the best physique to the stage competition after competition is extremely difficult. It takes time to recover from a high level competition. It takes a specific regimen to get prepped, to execute the game plan once on stage, and time to recover from competing at a high level.

Year after year many bodybuilders compete in order to gain some of the most prestigious titles in the bodybuilding world. To reach the top of the food chain requires proper preparation. It also takes proper timing. A competitor can’t compete throughout the year without destroying their bodies and health at a high level. A bodybuilder must take time to recover in order to not only build muscle but to repair their bodies after the harsh prep for a bodybuilding show.

Reason for Skipping The Arnold

Health and recovery is the exact reason behind why Derek Lunsford is choosing to skip the 2023 Arnold Classic. In a recent episode of Hany Rambod’s podcast, Lunsford revealed his reasoning behind choosing to put off his return to the stage. Lunsford explained that his wife factored heavily into his decision.

“I had my wife’s full support either way I wanted to go,” said Derek Lunsford. “Her main thing was that she wanted me to be healthy. That has always been her number one thing. She said, ‘if you are pushing into Arnold and you’re doing it unhealthy, I don’t want you to do it.’ I agree. I’m the same way. I got to thinking about the Classic title, a lot of money, only a couple months away. But then I got to thinking what’s our ultimate goal here. The ultimate goal is to be Mr. Olympia and build my absolute best physique.”

Ready to Make Improvements

It’s clear that Derek Lunsford is in pursuit of a very specific goal. He wishes to become the 2023 Mr. Olympia and he’ll have a much more difficult time accomplishing that if he competes too many times ahead of the big show. Lunsford acknowledges that he has improvements to make and that is his biggest motivation for skipping the Arnold Classic.

“If I do the Arnold Classic, sure, we have a good shot at taking home the title and the $300,000, but I want to make significant improvements. I know where I need to get better and giving myself two more months or two and a half months of being healthy and having a little bit longer of an off season is going to give me a better shot at coming away with that Mr. Olympia title and that’s ultimately what I want.

“Now that we have made the decision to just focus on the Olympia, make improvements, be healthy, I’m excited and I’m going to let these guys battle it out for the Arnold Classic.”

View this post on Instagram

A post shared by Derek Lunsford (@dereklunsford_)

It makes sense that Derek Lunsford would skip the show. It gives him much more time to prepare for the 2023 Olympia and gives him the opportunity to potentially improve and topple the current reigning king Hadi Choopan. While it would have been great to see him face off against Nick Walker, it will likely give him the best chance at becoming Mr. Olympia this year.

What do you think of Derek Lunsford and his decision to skip the 2023 Arnold Classic?

For more news and updates, follow Generation Iron on Facebook, Twitter, and Instagram.

News and Editorial Writer at Generation Iron, Jonathan Salmon is a writer, martial arts instructor, and geek culture enthusiast. Check out his YouTube, Instagram, Twitter, Facebook, and Sound Cloud for in-depth MMA analysis.

Hadi Choopan Looks Insane In Post-Olympia Physique Update

By

Greg Patuto

-

January 23, 2023

Hadi Choopan is focused on repeating as Olympia champion.

Hadi Choopanreached the pinnacle of the sport of bodybuilding by winning the 2022 Mr. Olympia title. Now, he is focused on repeating as champion. On Saturday, Choopan shared post-Olympia physique updates that show his insane conditioning.

Choopan became the first Iranian bodybuilder to lift the Sandow trophy. He dedicated his victory to the women and people in the country who have taken a stand. After years of work in and out of the gym, Choopan earned the prize that he has been working for and did it against an extremely difficult group.

This year’s competition was considered the deepest group in Men’s Open history. Choopan came in shredded once again and proved superior during prejudging. He was able to beat out Derek Lunsford and Nick Walker, who finished second and third respectively. Big Ramy was considered the favorite once again but fell to fifth due to some imperfections.

RELATED: Hadi Choopan is featured in the documentary Generation Iron Persia

Hadi Choopan Shares Physique Update

Hadi Choopan has been one of the top bodybuilders around the world for years now. He has grabbed the biggest title in the sport and it is clear that repeating is on his mind.

“☝🏾☝🏾☝🏾
Repeat everything to repeat”

View this post on Instagram

A post shared by Hadi Choopan | هادی چوپان (@hadi_choopan)

Choopan continues to work with Hany Rambod and together, the two will likely be favored to capture another Sandow Trophy in 2023. The division continues to grow and there will be many competitors vying for the title in November.

Hadi Choopan put on 10 pounds of muscle while remaining shredded in preparation for the 2022 competition. It will be interesting to see how his physique improves even further over the next 10 months as he gets ready to defend his title.

For more news and updates, follow Generation Iron on Facebook, Twitter, and Instagram.

How To Master the Overhead Press

By

Vidur Saini

-

January 23, 2023

The Ultimate Shoulder Exercise for Size & Strength

The overhead press is well renowned as a strength and size builder, not just for the shoulder but for the chest, back, and core ab muscles too.

There is no denying that it an impressive-looking exercise however, often those who are eager end up hurting themselves by overloading the bar.

If you are unfamiliar with the overhead press, use the recommended exercise guide found in this article to allow you to gradually work up to a full overhead press.

This article will also highlight an array of overhead press variations as well as providing detail on how to effectively perform the press.

Overhead Press Technique

To perform the overhead press, start by setting up a bar on a rack at shoulder height. Assuming a hip-width stance, use a shoulder-width grip on the bar and unrack.

Before pressing the bar, squeeze the core muscles and the glutes to prevent the trunk and hips from moving. Push hard and drive the bar upward keeping it close to the face.

Fully extend the elbows and finish with the bar directly overhead. Maintain a high chest and core brace as you reverse the movement and drop the bar back down to the upper chest.

Building up to Overhead Press

If you are a beginner or have never performed the overhead press previously, consider using the dumbbell seated overhead press first.

For the dumbbell seated overhead press, start by setting a bench upright so that the upper back is firmly against the bench to prevent overarching.

Using the seated version will reduce the demand on the core (1) and therefore allow you to focus more intently on the pressing movement.

Dumbbells are an excellent tool when learning new exercises as they allow for greater control and a fuller range of motion.

Practicing the seated dumbbell overhead press will allow the nervous system to adapt and get to grips with the movement patterns required for the overhead press.

Additionally, it will build a base level of strength first to suitably prepare you for progressing onto the barbell overhead press.

After mastering the seated dumbbell overhead press, progress onto a standing dumbbell overhead press which will increase the need for stability and demand on the core muscles (2).

Once you feel competent with the standing dumbbell overhead press, it’s time to move onto the barbell overhead press.

Overhead Press Coaching Points

When performing the overhead press, keep the following 4 coaching points in mind to allow you to complete reps efficiently.

1) Use a Shoulder-Width Grip

Using a grip that is too wide can adversely impact your pressing ability and cause you to lift less weight.

Ideally, you should use a shoulder-width grip on the bar and look to keep the elbows tucked in so that they are directly under the wrists. This will put you in the most optimal position to press from.

2) Keep the Wrists Mobile

To allow for a solid press, it is important that both wrists are mobile so that they can flex backward slightly when holding the bar.

If you can get the wrists in the correct position, the pressing motion will be much smoother. Good general mobility will also allow the elbows to slightly flare out during the upward drive.

3) Shoulder Blade Engagement

Prior to driving the bar up and overhead, ensure that you squeeze tightly between the shoulder blades.

When pressing the bar upward, focus on powerfully engaging the shoulder muscles to initiate the movement. Also on the way back down, maintain tension through the shoulders to promote safety.

4) Adjust Head Position

The bar should start in contact with the upper chest. This means that when you press the bar, you will have to shift the head back to allow the bar to move straight up.

Failing to do this may result in the bar catching you in the chin or the nose which is evidently something that you want to avoid.

5) Lift the Chest

Throughout the duration of the rep, it is crucial that the chest is lifted and kept high. This will keep the upper back strong and stable thus facilitating a more efficient press.

Letting the chest drop can decrease shoulder stability and therefore may heighten the risk of experiencing a serious shoulder injury – especially if using a heavy load.

Overhead Press Variations

There are a number of overhead press variations which you may wish to use for a number of different reasons.

For example, if you find the barbell overhead press too challenging you may wish to regress by selecting a slightly easier variation like the dumbbell overhead press.

Dumbbell Overhead Press

The movement patterns of the barbell and dumbbell overhead press are the same. However, using dumbbells will work both sides individually and therefore will work the shoulders in a slightly different way.

Although this variation is excellent for beginners as they get to grips with the overhead press, those who are accomplished with the overhead press can still benefit from it.

When it comes to the barbell press, imbalances can easily be masked. The dumbbell press will give a greater indication to whether one side is stronger than the other.

This explains why it may be beneficial for more advanced individuals to perform the dumbbell variation on occasion, to check and see if strength levels are well balanced.

A final benefit associated with the dumbbell overhead press is that dumbbell requires a greater degree of stability than barbells.

As a result, smaller stabilizing muscles in the shoulder must contract to control the weight. Regularly performing the dumbbell variation may, therefore, lead to healthier shoulders.

Military Press

Often the overhead press and military press are confused and seen as the same exercise, however, they are distinct.

The difference between these exercises is the width of the stance. The overhead press uses a hip-width stance wjhereas the military press brings the feet close – like a soldier standing at attention.

This small change has a big impact on the dynamic of the exercise. Although the pressing motion remains unchanged, stability becomes more of a factor due to the narrow base of support.

As a consequence, glute and core muscles must powerfully engage to facilitate stability, balance, and control.

As a result of the increased demand for stability, it may be necessary to use a slightly lighter weight than you use for the conventional overhead press.

Push Press

In the overhead press, the lower extremities do not move however, the push press recruits the muscles in the legs to assist in the press.

This makes it an excellent exercise for those who are finding it challenging to complete the overhead press.

It can also effectively be used when reaching muscular failure in the overhead press. It’s fine to switch to push press mid-set to allow you to complete a few more reps and apply maximal stress to the shoulders.

To perform the push press, start in the same position as the overhead press. Dip the hips and bend the knees so that you drop into a quarter squat before powerfully extending.

The momentum generated from the extension of the knees and hips should then translate into pressing the bar directly overhead (3).

Thruster

There are great similarities between the thruster and the push press. However, for the thruster, you drop into a full squat rather than a quarter squat, before pressing overhead.

Considering that the thruster incorporates both a full front squat and overhead press, it is the most challenging full-body variation in the list.

With such a vast array of muscle groups being involved, the thruster will rapidly raise the heart rate which makes it a superb exercise to utilize in HIIT training or circuits.

If you do decide to use the thruster in this way be conscious of your form as fatigue builds. Fatigue can adversely interfere with form thus increasing the risk of sustaining an injury.

Kettlebell Press

As with the dumbbell overhead press, the kettlebell variation is a superb exercise that can be used to reinforce the movement patterns of the overhead press.

Because of the way the kettlebell is positioned, stability may be more of a challenge with this variation (4).

Focus intently on pressing straight up in order to maintain shoulder integrity and reduce the risk of injury. Pressing out to the side or letting the weight shift backward can place undue strain on the shoulders.

To perform the kettlebell variation, bring the kettlebells up to the shoulders and check that the elbows are directly under the wrists.

Keep the chest up and core braced as you press the kettlebell directly upward. As you press, rotate the arm 90 degrees so that the palms are facing forwards at the top position.

Final Word

All serious lifters and athletes should be performing overhead work on a regular basis. For comprehensive, full-body development, the overhead press and variations of the overhead press should play a key role.

References:

1 – Saeterbakken, Atle Hole; Fimland, Marius Steiro (2012-05). “Muscle activity of the core during bilateral, unilateral, seated and standing resistance exercise”. European Journal of Applied Physiology. 112 (5): 1671–1678. doi:10.1007/s00421-011-2141-7. ISSN 1439-6327. PMID 21877146.

2 – Saeterbakken, Atle H.; Fimland, Marius S. (2013-07). “Effects of body position and loading modality on muscle activity and strength in shoulder presses”. Journal of Strength and Conditioning Research. 27 (7): 1824–1831. doi:10.1519/JSC.0b013e318276b873. ISSN 1533-4287. PMID 23096062.

3 – Soriano, Marcos A.; Suchomel, Timothy J.; Comfort, Paul (2019). “Weightlifting Overhead Pressing Derivatives: A Review of the Literature”. Sports Medicine (Auckland, N.z.). 49 (6): 867–885. doi:10.1007/s40279-019-01096-8. ISSN 0112-1642. PMC 6548056. PMID 30924081.

4 – DICUS, JEREMY R.; HOLMSTRUP, MICHAEL E.; SHULER, KYLE T.; RICE, TYLER T.; RAYBUCK, SHAWN D.; SIDDONS, CHELSEA A. (June 1, 2018). “Stability of Resistance Training Implement alters EMG Activity during the Overhead Press”. International Journal of Exercise Science. 11 (1): 708–716. ISSN 1939-795X. PMC 6033506. PMID 29997723.

Performing Renegade Rows: The Dynamic Tool Your Training Is Missing

By

Jacob Ladon

-

January 23, 2023

Why You Should Be Using The Renegade Row

Due to its ability to efficiently target multiple muscle groups at one time, the renegade row is one of the greatest dynamic resistance exercises in existence. Here’s why you should incorporate it into your training!

The exercise holds much value regardless of whether you are new to strength training or if you have been attending the gym for years.

In addition, there are a number of renegade row variations that can be utilized in order to bring about specific adaptations and advance you towards achieving your health and fitness goals.

As you may be aware, all rowing movements tend to develop the muscles of the upper back and the lats. While the renegade row certainly works these muscles, it requires engagement from many more.

The exercise demands a large degree of stabilization work which comes predominantly from the core. Working the core in this manner will improve midline stability and coordination.

This article will not only detail how exactly to perform the renegade row but will also cover the benefits, common mistakes and variations that are associated with the exercise.

Renegade Row Muscles Worked and Technique

As mentioned, the renegade row requires engagement from a vast array of muscles both to stabilize and drive the movement.

In terms of stabilization, all the muscles which isometrically contract during a plank must do likewise during the renegade row – this includes the glutes, core, and legs (1).

The muscles that are primarily responsible for the rowing movement are the lats, traps, rhomboids, and biceps (2).

Use the following 4 coaching points in order to successfully complete the renegade row and build full-body strength and stability.

1) Set a Solid Base

In preparation for the renegade row, it is imperative that you first set yourself up in a solid and stable position, otherwise, the movement will quickly break down.

Place the dumbbells on the floor so that when you get in the plank position, the shoulders are directly above them weights.

Assume an extended plank position and ensure that the feet are placed anywhere between hip and shoulder-width. The distance you go with is really dependent on what feels best.

If you want to really challenge your stability, go with a narrower stance whereas if you want to increase stability select a slightly wider stance.

If you are new to the renegade row, it is recommended to start with a wider stance initially. As you improve, bring the feet in a fraction to increase the difficulty of the exercise.

2) Engage the Core

Before driving the dumbbells from the floor, engage all the muscles of the core and squeeze the glutes tightly. In addition, drive the heels into the floor as best as possible to keep you grounded.

Bracing the body in this manner will hold you in a straight line as you row and have a positive impact on movement efficiency.

To assist in the bracing process, gradually work your way up the body squeezing the muscles as you go. Set the ankles first, then the knees, hips, core and then finally, the upper body.

3) Nailing the Row

The next step is to powerfully pull one of the dumbbells into the body. It’s really important that the movement is akin to a standard dumbbell row.

Therefore, when pulling the dumbbell, look to keep the shoulder locked down (prevent it from rising upward), tuck the elbow into the side of the body and pull far enough so that elbow moves beyond the level of the back.

A useful tip that may facilitate a great row is to visualize pulling the starter cord of a lawnmower as this is exact movement pattern you want to replicate.

4) Controlling the Eccentric Phase

After completing the concentric part of the exercise (pulling the dumbbell off the floor and into the body), it is imperative that the eccentric (or lowering) phase is well controlled.

While maintaining a full-body brace, gradually lower the dumbbell back down to the floor – this will keep the tension on the muscle for a longer period of time.

Swinging the dumbbell or allowing gravity to take over will not only fail to activate the muscles efficiently but may move you out of a stable position.

If the weight is too heavy, it is likely that this will occur. If this happens to you, consider reducing the overall weight to allow for proper execution of the exercise.

Renegade Row Training Benefits

Adding the renegade row into your training program can bring about a vast number of benefits. However, there are 3 primary benefits that are associated with this movement.

1) Midline Stability Improvements

Performing a row while in the extended plank position will fire up all core musculature in order to prevent rotation from occurring.

Many joints must be stabilized which therefore requires a powerful isometric contraction from multiple muscle groups to fight the compulsion to rotate the trunk.

Over time, regularly practicing the renegade row will increase core strength and therefore enhance midline stability and total body control.

Improving these aspects can have such a positive impact, not only on athletic performance and injury risk (3) but also more generally in day-to-day life.

2) Building Upper Back and Lat Size

One of the more evident benefits of the renegade rows is the impact that it has on back health. As reflected on earlier, the row is an excellent upper back and lat developer.

Therefore, adding the renegade row into your training program can lead to an increase in both the upper back and lats strength and size.

Adding in extra pulling exercise, such as the renegade row, into your program will increase the number of pulling exercises completed and boost overall training volume.

This is significant as there is a direct relationship between training volume and muscle hypertrophy (4). The greater the volume, the greater the rate of muscle growth.

3) Exercise Adaptability

Finally, this exercise can easily be scaled or adapted to align with your needs and training goals. With the renegade row, it is possible to scale the weight, movement patterns, and implements.

Another great benefit of the renegade row is that it does not require a lot of equipment or extreme weight in order to execute. This makes it an excellent dynamic training tool for practically any workout.

Renegade Row Common Training Mistakes

There are two very common mistakes to be aware of and avoid when performing the renegade row.

Typically, these errors creep in as a result of one of two things. Either using too much weight or setting up incorrectly prior to starting the exercise.

1) Rotating the Trunk

As discussed, the greatest benefits associated with this exercise will come about through resisting rotation.

Often rotation will occur when too much weight is being used. The body will utilize rotation and move out of the plank position in order to assist the drive of the dumbbell.

Take a moment to remind yourself that both the shoulders and hips should stay neutrally aligned and parallel to the floor throughout the duration of the exercise.

If you find that you are rotating in order to bring the dumbbell up, simply lower the dumbbell weight to allow you to control the movement to a greater degree.

2) Lifting the Feet Off The Floor

One of the most challenging components of the renegade row is keeping the feet grounded while rowing.

Finding a stance that allows you to maintain ground contact throughout is imperative. This may mean experimenting a little with your stance to find what works best for you.

If you find that the feet lift from the floor or move excessively, adjust your stance and consider reducing the weight once again.

Renegade Row Variations

For those who are looking to advance their training or challenge themselves, there are a number of effectual renegade row progressions.

Here are 3 of the best renegade row variations to allow you to further develop full-body strength and stability.

1) Renegade Row with Push-Up

A very simple yet effective variation is to add a push up after completing your rows. To complete one full repetition, row both sides individually and then perform one full push-up.

2) Kettlebell Renegade Row

This variation is for those who are experienced and consider themselves to be at an advanced stage.

Because kettlebells are less stable than dumbbells, this exercise will provide a real challenge in terms of both trunk and shoulder stability.

3) Feet Elevated Renegade Row

Elevating the feet removes 2 points of floor contact which will cause you to feel less stable and increase the difficulty of the exercise.

As a result, the core and hip musculature will be forced to work even harder to hold the body in the correct position.

Final Word

There is no denying that the renegade row is a highly demanding exercise and therefore care must be taken when performing it.

However, when executed correctly, the exercise has the ability to build a strong upper back, lats, and core as well as improving midline stability and movement.

For more news and updates, follow Generation Iron on Facebook, Twitter, and Instagram.

References:

1-Youdas, James W.; Coleman, Kendra C.; Holstad, Erin E.; Long, Stephanie D.; Veldkamp, Nicole L.; Hollman, John H. (2018-3). “Magnitudes of muscle activation of spine stabilizers in healthy adults during prone on elbow planking exercises with and without a fitness ball”. Physiotherapy Theory and Practice. 34 (3): 212–222. doi:10.1080/09593985.2017.1377792. ISSN 1532-5040. PMID 28922049.

2-Lehman, Gregory J; Buchan, Day Deans; Lundy, Angela; Myers, Nicole; Nalborczyk, Andrea (June 30, 2004). “Variations in muscle activation levels during traditional latissimus dorsi weight training exercises: An experimental study”. Dynamic medicine : DM. 3: 4. doi:10.1186/1476-5918-3-4. ISSN 1476-5918. PMID 15228624.

3-Huxel Bliven, Kellie C.; Anderson, Barton E. (2013-11). “Core Stability Training for Injury Prevention”. Sports Health. 5 (6): 514–522. doi:10.1177/1941738113481200. ISSN 1941-7381. PMC 3806175. PMID 24427426.

4-Schoenfeld, Brad J.; Contreras, Bret; Krieger, James; Grgic, Jozo; Delcastillo, Kenneth; Belliard, Ramon; Alto, Andrew (01 2019). “Resistance Training Volume Enhances Muscle Hypertrophy but Not Strength in Trained Men”. Medicine and Science in Sports and Exercise. 51 (1): 94–103. doi:10.1249/MSS.0000000000001764. ISSN 1530-0315. PMC 6303131. PMID 30153194.

Top 10 Things Every Woman Should Know About Strength Training

By

Vidur Saini

-

January 22, 2023

Top 10 Things Every Woman Should Know About Strength Training

Everything You Need To Know About Women and Strength Training

Many people consider strength training to be a men’s sport. There are many myths about what would happen to women who work out. In the article, we’ll be quashing all the myths so women can train in peace.

What Is Strength Training?

Many women sigh when they hear the words “strength training”. People have the wrong perception that strength training involves lifting weights. You could use the terms strength training and resistance training interchangeably.

Strength training isn’t limited to lifting iron and building muscle mass. Resistance training can also help in losing body fat, improving certain aspects of physical performance, and rehabilitating an injury.

Lifting Weights Won’t Make You Bulkier

Most people think (and it’s probably the most common myth) that women who lift weights will get bulkier and start looking masculine. Women can never – naturally – build muscles like their counterparts, even if they wanted.

Men can build big muscles because of the male hormone called testosterone. Women’s primary sex hormone is estrogen, and they don’t produce enough testosterone to be able to put on any significant muscle mass.

Working Out Can Help Tone Your Muscles

While you won’t be able to build muscles like men (thanks, estrogen!), you can surely tone and firm up your muscles. After all, who doesn’t like a toned upper body, and a tight and well-shaped tush?

You Don’t Necessarily Have To Lift Iron

Resistance training is a wide subject and you shouldn’t limit yourself to lifting barbells, dumbbells or kettlebells. You can make things exciting and challenging by using resistance bands, exercise balls, machines, sandbags, etc.

It’s Great For Health

Apart from helping your carve your dream physique, strength training can assist in improving your immune system, recovery time, bone, joint, nail, and hair health, and increase your metabolism, and endurance among other things.

You Don’t Have To Workout Every Day

Many people dismiss the idea of working out because they don’t have time to train every day. You don’t have to hit the gym every day of the week to stay in the fit style. Training 3-4 days a week is manageable for almost everyone, no matter how busy they might be.

You’re Not Limited To The Weight Room

Monogamy is best kept limited to relationships. You don’t have to turn into a gym rat to get all the benefits of strength training. You’re free to sign-up for dance, swimming, or any other physical activity classes.

You Don’t Have To Follow A Bodybuilding Program

A buff dude bench pressing is amongst the first picture that comes to mind when someone mentions working out. You’re not constrained to performing the deadlifts, bicep curls for a certain number of sets and reps. You can target different muscle groups as per your liking.

Flexible Dieting

Following a healthy diet is a must for longevity, but you’re not expected to eat chicken breast or gulp down millions of protein shakes. Eat what you like while staying within your daily calorie and macro goals.

How To Get Started?

Getting a customized training, diet and recovery program ensures that you’ll stay on track your goals. Remember, consistency and patience are key in fitness and it can take up to 2-3 months before you start seeing any results.

Who is your favorite female fitness athlete? Let us know in the comments below. Also, be sure to follow Generation Iron on Facebook and Twitter.