Legendary bodybuilding coach Hany Rambod discussed the best exercises to build biceps.
Hany Rambodcontinues to lead some of the best bodybuilders in the world. He also continues to run a successful social media page and during a recent podcast, Rambod took on a Q&A session where he revealed the best bicep exercises to build size.
Over the course of his career, Rambod has coached the likes of Phil Heath and Jay Cutler. Now, he can be seen in the gym with the last two Olympia champs, Derek Lunsford and Hadi Choopan, and Classic Physique champion Chris Bumstead.
Rambod has helped many competitors build Olympia championship physiques. In this piece, we detail how Hany Rambod’s knowledge can help you build muscle and his best exercises to build biceps.
Hany Rambod Instagram
Hany Rambod Shares 3 Best Bicep Exercises
Hany Rambod was asked a question on the best bicep exercises to build muscle and he was able to give an in-depth response about these three workouts:
The conversation began with Rambod discussing spider curls:
“I love spider curls. That’s the one where you’re leaning forward on a bench, chest is up on there, and you really get that great contraction.”
Hammer Curls
Hammer curls have been a staple for decades in bodybuilding and Rambod believes it is still one of the best exercises to gain size.
“Hammer curls. Good forearm activation, bicep brachialis. Just sometimes, you know changing it up a little bit by going slightly cross-body but any variation of that. Again, you can even do those on the spider bench, but that is a staple.”
The final exercise was drag curls. Hany Rambod mentioned the curl machine from Panatta as one of his favorites right now. He acknowledged that many gyms might not have this machine so it can be substituted with a straight or cambered bar.
“You’re basically dragging the barbell across your body and if you don’t have that machine and you want to do drag curls, you just basically use a straight bar or a cambered bar and it goes right up to your belly button and you just curl all the way up.”
Erin Banks apologized for his role in a recent video “disrespecting” a gym goer.
Joey Swollhas built a huge social media platform defending those in the gym who might not have a voice of their own. Recently, he spoke on a video from a former Olympia champion that does have his own platform. Men’s Physique champ Erin Bankssparked controversy after a video where it looks like he was talking down to a fellow gym goer.
Swoll reacted to this video and Banks later issued an apology.
Joey Swoll reacted to the initial video posted by Banks and claims that even as an Olympia champion, “filming never takes priority over anyone in the gym.”
“This is a two-time Mr. Olympia, which means he’s one of the best in the world to do it on stage and in the gym. To this young man, congrats on all your success. You have an incredible physique and you’ve won the greatest title there is. But none of that gives you the right to treat people this way or act as if just because you’re filming, that you own the gym.”
This video from Banks received backlash and the Olympia champ took to Instagram to issue an apology.
Erin Banks Speaks On Recent Video
Erin Banks took accountability for his actions after the video received great criticism and he had time to reflect back.
“I’m reaching out to express my sincere apologies with my actions from my video if I caused any offense. I’ve been reflecting and processing what I did in that video and I realized that it just wasn’t appropriate. I deeply regret any hurt it may have caused anybody.
Understand, it was never my intention to upset anyone or create a negative environment. I value my gym relationship and the people in my gym. I’m committed to making amends. with all my people in my gym and around my community. I want to apologizer to the people in that video and in my gym.”
Image via Instagram @e_bankssss
On Wednesday, Joey Swoll made sure to include a comment under his initial video sharing that Erin Banks apologized for his actions.
“UPDATE* He posted an apology and was accountable. He didn’t point fingers or blame anyone he simply stated he wants to do better and I respect that. We are ALL human and we ALL make mistakes. Of all the videos I’ve done he’s only the 7th person to actually apologize and be accountable without attacking others or pointing fingers. Thank you for that brother.”
Joey Swoll continues to speak for those who he believes are treated unfairly in the gym, especially in today’s age where filming and recording has become a popular method.
If you are looking to build solid muscle mass and strength to go along with it, then there is absolutely no doubt that the deadlift should be apart of your training routine. When you’re sifting through programs online or bring instructed by someone you met at the gym or a trainer that you hired, they will likely all tell you that the deadlift is going to send your strength skyrocketing. It is a full body exercise and can definitely put an emphasis on building up your lower back muscles as well as your legs, but that truly all depends on one thing. If you have poor form then you’re unlikely to see the gains you seek. Even more so, if you’re performing the wrong kind of deadlift then you can expect to do more harm than good when it comes to your gains overall. That being said, are you doing the straight leg deadlift?
Let’s break down the straight leg deadlift and see what benefits it actually brings, and whether or not this movement has a place in your training routine or if it should be left out.
What is the Straight Leg Deadlift?
The stiff leg deadlift has been thought to be the key to building powerful hamstring muscles, but in reality the movement simply may be taking away from the usefulness of the entire exercise. What does the exercise actually consist of? Well, straight-leg deadlifts are done with almost completely straight legs (hence the name), meaning there is no knee bend. Your hands are treated as hooks, and your hamstrings are used to get the weight up.
This is much different than conventional deadlifts, which are done with more bent legs, especially in the starting position, and use more of the quads and the upper body as well. The difference is most evident in the starting position, where the knee-bend is the greatest in the normal deadlift, and it recruits more of the upper body.
How to do the Straight Leg Deadlift
The straight leg deadlift is a pretty easy movement to do, so let’s break it down.
Pick a barbell and load it up with the plates that you want to use, make sure the barbell is about halfway over your feet. Keep your feet shoulder-width apart.
Take a deep breath in, and lean forward with only a slight bend in your knees, and grip the bar, using wrist straps can help with this movement as you won’t have to focus on grip strength and can use your hands as hooks.
Hold your breath and brace your core (a weightlifting belt can help with this) and lift the bar.
Keep your back straight and pull the bar until you are in a standing position, keep the bar close to you throughout the movement. “Paint your shins with the bar.”
Lower the barbell slowly and controlled, do not slam it or throw it down, still keeping your legs straight.
While the straight leg deadlift is great to overload the hamstrings and really get a good stretch, especially if you do it on a higher platform like standing on a weight plate or a box, it may not be the best for you. Yes, while the straight leg deadlift brings these benefits, it also brings the same amount of cons.
For one, the form is extremely easy to compromise, especially if you are going too heavy. Compromising form can lead to injury, as well as recruiting other muscles. That said, you also are putting a lot of pressure on the lower back during a straight leg deadlift. When you look at the pros and cons of the straight leg deadlift, you have to see if the risk to reward ratio makes it worth putting this exercise into your workout routine.
Enter: The Romanian Deadlift
Now let’s take a look at an alternative to the straight leg deadlift, the Romanian deadlift or RDL. This variation is very similar to the stiff-leg deadlift in form and the muscles worked. The key difference between these two lifts lies in the fact that the stiff-leg deadlifts usually start and finish with the barbell on the floor. In the Romanian deadlift, putting the barbell on the floor is not necessary at all, as you can reverse the rep before you hit the floor, and only put the bar back on the floor or on a power rack when you are finished your set, not after each rep. Not putting the barbell on the floor helps to keep tension on the hamstrings and glutes a bit more.
Pros of the RDL
The benefits are far more evident than it’s straight leg variant. Let’s take a look.
The RDL allows for increased hamstring and glute strength which will help to improve overall posterior chain strength and in the long run will enhance squats and regular deadlifts.
Mastering the hip hinging motion is the absolute most important aspect of this movement.
Cons of the RDL
Like the straight leg deadlift, the RDL also puts some stress on the lower back
May still recruit other muscle groups
Straight Leg Deadlifts vs. Romanian Deadlifts: Which Belongs in Your Split?
So which one belongs in your workout routine? This is up to you, but you need to take all factors into consideration. Take a look at the pros and cons of each movement, as well as your overall capabilities. For more emphasis on the hamstrings, you should look at isolation exercises like the lying hamstring curl, a favorite of bodybuilding legend Tom Platz, who was known for his insane leg days.
The Best Barbell for Any Deadlift
When it comes to any variation of deadlifting, you want a reliable barbell that does not slip out of your hands or tear them up. That being said, we would recommend the Iron Bull Strength Competition Barbell for all of your needs.
Take down any workout with this amazing piece of equipment. From barbell squats to bicep curls, the Iron Bull Strength Competition Barbell is the piece of equipment you need.
The Iron Bull Strength Competition Barbell is our favorite piece of equipment when it comes to deadlifting, as it boasts a set of features that make it stand out in the competitive market of fitness equipment. Made of high-quality stainless steel construction, this barbell is made to be durable and last a long time, so you know you will be hitting those PRs for as long as you can.
Straight Leg Deadlift Training at Generation Iron Gym
The bar typically comes with a specified weight capacity, and users appreciate the reliability of the barbell in handling heavy loads, so feel free to hit your deadlift PR without any hesitation. Aside from that, it is known for its well-defined and consistent knurling pattern, providing users with a secure grip without causing discomfort or abrasion to the hands. When it comes to bar whip, and the Iron Bull Strength Competition Barbell strikes a balance that caters to a broad range of users with its 200,000 PSI stainless steel precisely engaged for the perfect whip.
Overall, straight leg deadlifts are great for overloading your hamstrings. However, they have their cons, and perhaps the Romanian deadlift is a bit better for a hamstring exercise.
Do you perform Romanian deadlifts? Let us know! Also, be sure to follow Generation Iron on Facebook, Twitter, and Instagram.
The tripod dumbbell row engages your upper back and core muscles simultaneously.
The tripod dumbbell row is a modified version of the bent-over dumbbell row, known for its effectiveness in promoting muscle hypertrophy in the back (1). While traditional dumbbell rows primarily target the major back muscles, the one-arm variation also engages the core. Additionally, by adjusting your grip during this exercise, you can specifically target and emphasize different muscle groups.
The tripod dumbbell row is highly effective in engaging your core muscles. This unilateral pull exercise primarily targets your upper back muscles due to the dumbbell hold. Although challenging, tripod dumbbell rows offer more benefits than other row variations.
This comprehensive exercise guide will explore the correct tripod dumbbell row technique. Additionally, we’ll explore the many benefits of this routine and present alternative row variations you can experiment with. For a deeper understanding of these exercises and more, continue reading below.
Techniques & Muscles Worked
The tripod dumbbell row works on your lats, traps, rhomboids,abs, and biceps. It does this unilaterally, which builds strength in both arms by working them one at a time. Research shows that during unilateral exercises, you increase strength even in the arm you’re not using (2).
You need a dumbbell and a bench to do the tripod dumbbell row. Mobility in your hips is also essential when doing this exercise. Below is a step-by-step guide to doing the tripod dumbbell row.
Assume a stance with your legs at shoulder-width distance apart and place your left hand on the bench.
Hold the dumbbell in your right hand and then brace your core.
Push your hips backward until your back is parallel to the floor, but keep your back neutral. This is your starting position.
Holding your arm out, row the dumbbell with your right hand towards your hips until your elbow slightly passes your body.
Squeeze your back muscles and slowly lower the dumbbell to return to the starting position to complete the rep.
Switch hands and then repeat steps 1 to 5.
Benefits
This row is an advanced variation of the one-arm dumbbell row that activates your core more. Doing this exercise gives you two-in-one benefits of working on your back and your abs. Below are more reasons to add the tripod dumbbell row to your routine.
Grow Your Back Muscles
These rows happen in a bent-over position, which is excellent for your back muscles. The resistance from the dumbbell hits your lats, rhomboids, and traps. While the specific targeted muscle of this exercise is your upper back, it also recruits your lower back muscles.
Sculpt Your V-Taper
The V-taper is one of the best ways to show off your hard work in the gym. These rows build your upper body muscles while sculpting your obliques. This is one of the best ways to sculpt that V-taper look.
Find & Fix Muscle Imbalances
Muscle imbalances occur naturally, but with unilateral exercises, you can find and fix them. You must add a few extra reps to your weaker side to build strength. You can also slightly increase the load you use for tripod dumbbell row reps on that side.
Improve Your Posture
It strengthens your back and other muscles around your spine. Strengthening these muscles helps your posture and could reduce the pain of sitting at a desk all day.
Carryover to Squats & Deadlifts
The tripod dumbbell row targets your upper back muscles, providing a stable barbell base during squats and deadlifts. Besides, an engaged upper back stops your squat from turning into a good morning. It also lets you keep the barbell close during the deadlift, which improves your technique and helps you avoid blowing out your back.
Tripod Dumbbell Row Alternatives
The tripod dumbbell row is an excellent exercise for stability and building your back. It’s a unilateral row, and these rows are great for improving your core strength and fixing imbalances. Below are some other great unilateral row exercises you should consider adding to your routine.
Bird Dog Row
If you think the tripod dumbbell row is challenging, you haven’t tried the bird dog row yet. This brutal unilateral row is excellent for your lower back and core but requires great stability. To do it, you assume the bird dog position on your bench.
Meadows Row
The Meadows row will also train your back extensively and help to improve your posture. However, Meadow rows are also significant for your grip strength. You use an overhand grip and assume a staggered stance to do the Meadows row.
Dead Stop Row
The dead stop row is great for building strength and also targets imbalances. It takes the stretch pattern from your one-arm dumbbell row and trains it from a stop. This unilateral row variation is also very effective as it increases your range of motion.
FAQs
What muscle does the tripod dumbbell row work?
The tripod dumbbell row is a two-in-one exercise that builds your back and core muscles. It also recruits the muscles in your arms. Check the exercise guide below for a more specific muscle breakdown.
What is the difference between the dumbbell row and the tripod row?
The tripod row is a more advanced variation of the bent-over dumbbell row. The main difference between both exercises is that the tripod and dumbbell rows are in the technique and muscles worked. The tripod row recruits your core muscles more than the dumbbell row.
Mannarino, P., Matta, T., Lima, J., Simão, R., & Freitas de Salles, B. (2021). Single-Joint Exercise Results in Higher Hypertrophy of Elbow Flexors Than Multijoint Exercise. Journal of strength and conditioning research, 35(10), 2677–2681. https://doi.org/10.1519/JSC.0000000000003234
Munn, J., Herbert, R. D., & Gandevia, S. C. (2004). Contralateral effects of unilateral resistance training: a meta-analysis. Journal of applied physiology (Bethesda, Md. : 1985), 96(5), 1861–1866. https://doi.org/10.1152/japplphysiol.00541.2003
Henry Cavill is a very well known Hollywood actor known for his ripped physique and impressive acting skills, and has always been a subject of fascination in the entertainment industry. His breakout role, and perhaps his most prominent was when he starred as Superman in “Man of Steel”, where fans found him to be the perfect fit as Clark Kent and the Kryptonian superhero. However, the actor has had a pretty good run in other performances such as his role in “The Man from U.N.C.L.E.” and “The Witcher”. Fans around the world love Henry Cavill and the roles that he takes on. Despite all of the love that Henry Cavill receives, there are some rumors about a possible hair transplant that have started to become more prominent than his accomplishments.
Are these rumors true? Let’s take a deeper look into Henry Cavill’s career, as well as the evolution of his hair and determine if we think the rumors of a transplant are true or not. We will also take a look at the growing trend of hair transplants in the celebrity world, the role of Vera Clinic in hair transplants, and so on.
Main Takeaways from Henry Cavil’s Hair Transplant
Henry Cavill’s hairline has changed over the years
There is speculation that he has had a hair transplant
The rumors of Cavill’s hair transplant are all speculation, nothing is confirmed
Henry Cavill’s Hairline Over the Years
Image courtesy of Instagram (henrycavill)
Despite remaining pretty private with a lot of his personal life, Henry Cavill still catches a few criticisms here and there. Much like with any actor, Henry Cavill has changed his appearance for different roles, and part of his appearance is his hairstyle, which has undergone some noticeable changes. In his early days in the industry, he had a thick and wavy head of hair that was clear on the big screen during his role as Superman. But as time went on there were some subtle changes in his hairline that became pretty noticeable. These changes are what ended up sparking speculations about possible baldness.
With the rumors of balding, Cavill also became subject to rumors about resorting to hair transplant procedures to maintain his youthful appearance and thick head of hair. Now, some people argue that these changes could just be attributed to different styling choices, lighting differences, and camera angles. However, others believe that Cavill had a hair transplant.
Another large reason that people believe Henry Cavill had a hair transplant is that when he was getting bulked up for Superman, he followed the routines of Mr. Olympia champion, Phil Heath very closely. That being said, many people speculated that Cavill was using anabolic steroids, and a very prominent side effect of those substances is unfortunately hair loss.
Hair Transplants are Taking Over
Hair transplants are procedures that were once considered taboo, meaning no one talked about them and when you got one you went into hiding until your hair had grown back. However, in more recent years the procedures have become more openly discussed and embraced by people in the celebrity scene, fitness world, and even just your average Joe.
The actual procedure involves taking hair follicles from one part of the body (typically the back of the head) and transplanting them to the thinning or balding areas on the head, which are usually the crown or the hairline itself. The reason that hair transplants are becoming much more discussed and accepted is because clinics, like Vera Clinic in Turkey, have helped greatly in advancing this procedure and ensuring natural-looking results. Hair transplants are now far less risky for becoming botched or patchy.
Clinics like Vera Clinic are filled with state-of-the-art technology and highly skilled surgeons, and hair transplants have become increasingly popular among those seeking to combat hair loss and regain their confidence.
What Type of Hair Transplants are athletes getting?
A lot of athletes and celebrities choose to go with Micro FUE hair transplants, which are the hair loss solution you’ve been waiting for. Let’s break down what that is.
FUE stands for follicular unit extraction and is one of two primary methods of obtaining hair follicles, naturally occurring groups of one to four hairs, for hair transplantation.
Vera Clinic has also been pioneering new feats of technology used in Micro FUE in Turkey to make it the quickest, most efficient way to receive a result hair transplant before and after.
Rather than the traditional, manual process of grafting, a micro FUE hair transplant uses a micromotor in order to ensure that you receive an effective, pain-free hair transplant Istanbul that you know you deserve.
Celebrity Hair Transplants
Actors, musicians, bodybuilders, or other influencers are constantly in the spotlight and under immense pressure to maintain a certain appearance, whether that be just good-looks or youthfulness as a whole. There are many celebrities that have been rumored to have undergone hair transplant procedures to combat hair loss and preserve their image, then there are many of them who have gone out and said that they have had the procedure done. Take a look at the Classic Physique champ Chris Bumstead who recently had a hair transplant alongside his brother-in-law Ian Valliere. Both of them are very open about their hair transplants.
Image courtesy of Instagram (cbum)
There is quite the growing acceptance of hair transplants that has helped greatly to reduce the stigma associated with cosmetic enhancements. That being said, celebrities are able to feel empowered and more confident in their looks and do not have to worry about being ridiculed for their decision. By openly discussing their experiences with the hair transplant procedure, celebrities have helped promote a positive and realistic body image.
Vera Clinic has been providing hair transplant operations for a decade and is staffed with the best hair transplant doctors in Turkey. The Clinic has been on the rise, being the best hair transplant clinic in Turkey since it was established.
Vera Clinic is a renowned clinic based in Istanbul, Turkey, and our team at Generation Iron stands by them and their procedures. Vera Clinic is at the forefront of hair restoration for people of all hair loss stages. This clinic is 100% committed to providing exceptional services and prioritizing patient care, which has earned them a strong reputation in the industry.
Vera Clinic is staffed with a team of highly qualified and experienced surgeons, they adhere to international standards and continually innovate to ensure the best possible results for their patients.
Vera Clinic’s success lies in their ability to combine cutting-edge technologies with individualized treatment plans, resulting in natural-looking hair transplants.
When patients heal from the procedures, they look like a whole new person, the before and after testimonies are incredible.
Vera Clinic Cutting Edge Technology
Generation Iron personally visited Vera Clinic and can definitively verify that Vera Clinic has a state-of-the-art facility that is fully equipped with cutting-edge technologies consistent with patient care. The facility is fully staffed and also includes:
Highly skilled medical crew
Vera Clinic also received the European Award in Medicine 2021 in the Hair Transplant Surgery
Vera Clinic invented Sapphire FUE Turkey, a variant on the traditional FUE technique
Vera Clinic combines art and medical skills to deliver natural-looking results that exceed expectations.
So Did Henry Cavill Have a Hair Transplant?
So back to the main topic of today’s article, did Henry Cavill have a hair transplant? The speculations about whether or not Henry Cavill had a hair transplant persist, with visual cues showing that there were some changes in his hairline. However, there has not been an official statement from the actor himself or his representatives regarding Cavill actually having any hair procedure done, which means any conclusions regarding his hair transplant remain speculative.
While you may believe that Cavill had a hair transplant, it is important to remember that lighting, camera angles, and styling choices can cause the actor to look different and can fuel the rumors behind it. Whether or not there is truth to these rumors, it is important to remember that Henry Cavill demonstrates talent, dedication, and hard work with each role that he takes on. So whether or not he had a hair transplant, his portrayal of a character should remain the primary focus rather than his appearance.
Henry Cavill Hair Transplant: Before and After?
Stages of Hair Loss
Before we wrap up, let’s take a look at the stages of a hair loss and see if any of these look like your head of hair.
Wrap Up
Overall, Henry Cavill may or may not have had a hair transplant, as these procedures are becoming more and more popular across the globe. That being said, if you are looking to get a procedure like this done, we highly recommend Vera Clinic to do so. They are one of the best hair transplant clinics around, and are located in Turkey.
This is a sponsored post. As such, Generation Iron may receive commissions on purchases made through our links. See our disclosure page for more information.
Jonathan Griffiths has followed his diet plan for nearly four years.
Every bodybuilder has his or her own methods when it comes to building a diet plan that works best. For Jonathan Griffiths, this method is following a completely animal-based diet. Griffiths has followed this diet plan for four years and it includes eating a brick of butter each day.
Griffiths developed a love for fitness at a young age. At 14 years old, he began training to become a bodybuilder. He suffered a rugby accident as a teenager that has left him with spinal pain. Griffiths was eventually diagnosed with Spondylolisthesis, a spinal diseased that causes bones to slip forward. In 2022, he had his spine fused to help with the condition and also believes that his new diet plan helps relive pain.
Griffiths began following this animal-based diet in February of 2020. Before this, he would feel “sluggish or guilty” after eating certain foods. Now, he views food as a necessity only, according to Wales Online.
“It’s more eating to function rather than eating for enjoyment. I still enjoy food but I don’t have that craving.”
Griffiths shared what he eats on a daily basis and it includes some unusual combinations.
At 28 years old, Jonathan Griffiths has perfected his diet plan that works best for his personal goals. This includes eating 700g of meat, half a liter of raw milk, 100g of cheese, and four eggs per day.
“My first meal of the day is whey, raw milk, and cheese. I’m quite a heavy chap that needs a lot of food.
I don’t get bored of it. I maintain a much leader physique much easier.
Along with the combination of meat and cheese, Griffiths adds a brick of butter daily.
Jonathan Griffiths claims that his cholesterol levels have not changed and that he gets his blood checked regularly to keep track. The butter is consumed with bites made by melting down the butter and freezing it to make a bar similar to chocolate.
This is not a diet plan that can be adapted overnight. It takes time for your body to become used to it. Griffiths believes that his health and performance is better because of it and urges others to try it.
“I have less pain and stiffness in my back and I’m able to move more freely and comfortably. My performance is better.
Anyone experiencing anything health issues should have started this diet yesterday but they should introduce it slowly.”
Lunsford says training muscle groups more frequently is the key to bringing up lagging body parts.
Derek Lunsford has always been a formidable presence in the bodybuilding industry. In 2017, he earned his pro card and secured a significant victory at the Tampa Pro in the Men’s 212 division. His achievements reached new heights when he emerged victorious in the same category on the Olympia stage in 2021. In this post, we’ll join Derek Lunsford as he takes us through his off-season shoulder workout. As a gesture of appreciation to his fans, Mr. Olympia shared a video on his YouTube channel showcasing his exercises to build deltoid muscle effectively.
After astonishing everyone with his guest posing at Jim Manion’s Pittsburg Pro, Lunsford was invited to compete in the Men’s Open division at the 2022 Mr. Olympia. He certainly lived up to the hype and secured an impressive second place, narrowly surpassed by his teammate, Hadi Choopan. Derek Lunsford showcased remarkable conditioning and an impeccable physique that left a lasting impression.
Full Name: Derek Lunsford
Weight
Height
Date of Birth
205-215 lbs
5’6”
05/14/1993
Division
Era
Nationality
Men’s 212, Men’s Open
2010s- Till Date
American
Determined and relentless, Derek Lunsford refused to give in. He returned to the drawing board, dedicating himself to further enhancing his physique for the 2023 Olympia. His unwavering commitment paid off, culminating in a victory as he claimed 2023 Mr. Olympia. Never one to rest on his laurels, Lunsford continues to train diligently, attributing his consistent success to his unparalleled work ethic, an attribute he has exemplified since his early high school days as the perennial recipient of the “Most Improved” accolade.
“So out of two sports [in] four years, that’s eight opportunities I got most improved five times out of the whole team right out of the whole team. I got most improved five times out of eight opportunities. That’s pretty impressive because, to me, the most improved like award means that I work the hardest and I just kept getting better. I was the one that continued to get better more…since high school my whole life, I’ve gotten most improved in everything.”
Derek Lunsford’s Off-Season Shoulder Exercises
You can watch Derek Lunsford’s off-season shoulder workout below:
Derek Lunsford did a mix of machine and free-weight shoulder exercises for his off-season training before ending his training with a post-workout protein shake. He did five exercises in total and explained that although this is shoulder day for him and he already has a full chest day in his schedule, he’ll do some chest exercises after he trains to get a pump. Lunsford also points out that this is a key to training lagging body parts.
“I think that’s that’s really the key to lagging body parts, I feel like is you just got to do it more often you don’t have to go heavier, you don’t have to train more volume in one training session, but at the end of the week if you [are] more consistent by doing it more frequently and by the end of the week you have more volume I think that is what ultimately helps you bring up lagging body parts so again instead of doing a bunch in a short period of time just kind of breaking it up doing it maybe a little bit less each time but more often.”
Below is a breakdown of the exercises he did.
Exercises
Sets
Reps
Dumbbell Side Lateral
4
12-15
Smith Machine Shoulder Press
4
12-15
Seated Front Raise
4
12-15
Rear Delt Fly Machine
3
12-15
Smith Machine Press
4
12
Dumbbell Side Laterals
Derek Lunsford’s first shoulder routine was the dumbbell side lateral. He explains that he usually does this routine with bent elbows, which is easier and allows you to lift more weight. But he’ll do a different variation with straight arms for this off-season workout. Lunsford also points out that this variation resembles what he does on the cable machine. To do dumbbell side laterals this way, he has to use a lighter weight because it’s more challenging.
“I’m really trying to like push my shoulders down actually and away like this, I’m thinking like push down and away…this just hits a little differently when you extend your arms down and push away rather than keeping the elbows bent.”
Smith Machine Shoulder Press
Next, Derek Lunsford hits his shoulders with slow and controlled Smith machine shoulder press reps. Doing this exercise is a great way to build the deltoid muscles of the shoulders. This study on thirteen trained men showed that the shoulder press activates your medial and posterior delts more than the dumbbell fly and bench press(1).
Seated Front Raise
Next, Derek Lunsford does unilateral front raises using dumbbells, one arm after another. Mr. Olympia explained that he does this exercise seated to avoid cheating with momentum as he would when standing. He also brings his legs closer together, making him use his abs more, whether seated or standing. This study on ten competitive bodybuilders shows that the front raise is an excellent routine for your shoulders and mainly activates your anterior delts and pecs (2).
“You’re getting the most stimulus here in the front delt by not using that momentum and really controlling on the way down, especially, and then again; you’re getting that core activation as well.”
Rear Delt Fly Machine
For his next routine, Derek Lunsford went for multiple sets of the rear delt fly seated on a machine. This routine effectively targets your rear delts while engaging your traps, lats, and rhomboids. Using the machine for this exercise gives you the advantage of lifting heavier while maintaining a good range of motion, and range of motion is essential when doing the rear delt fly.
Smith Machine Press
Derek Lunsford did the Smith machine shoulder press on an incline bench for his last routine. Using the Smith machine for this move hits your front and side delts while providing support that relieves lower back tension. The incline for this exercise causes it to target your chest, shoulders, and triceps, but it places more resistance on your shoulders and upper chest.
Campos, Y. A. C., Vianna, J. M., Guimarães, M. P., Oliveira, J. L. D., Hernández-Mosqueira, C., da Silva, S. F., & Marchetti, P. H. (2020). Different Shoulder Exercises Affect the Activation of Deltoid Portions in Resistance-Trained Individuals. Journal of human kinetics, 75, 5–14. https://doi.org/10.2478/hukin-2020-0033
Coratella, G., Tornatore, G., Longo, S., Esposito, F., & Cè, E. (2020). An Electromyographic Analysis of Lateral Raise Variations and Frontal Raise in Competitive Bodybuilders. International journal of environmental research and public health, 17(17), 6015. https://doi.org/10.3390/ijerph17176015
These barbells are perfect for boosting your bodybuilding goals and beefing up your home gym.
Barbells are a seriously effective exercise tool and must have piece of equipment in your home gym, whether you have a power rack or not. Of course, a rack is more than helpful especially when it comes to training your big three powerlifts being the squat, bench press, and the deadlift, but other exercises can be performed and seriously enhanced when you add a barbell to them. When looking to maximize your gains, pack on muscle mass, and add diversity to those workouts, barbells are a sure fire way to get this done.
We’ve personally tested and put together a list of the Best Barbells for 2024 to boost your fitness goals and home gym. The right barbell can enhance those heavy lifts and more functional exercises so all your bases are covered. Quality and durable, each of these barbells are what you need to thrive in your training goals.
The best barbells overall will work to be durable and high quality while still providing versatility and functionality. The right barbells can boost all your gains and take your strength training and your workouts to new heights.
Take down any workout with this amazing piece of equipment. From barbell squats to bicep curls, the Iron Bull Strength Competition Barbell is the piece of equipment you need.
The Iron Bull Strength Competition Barbell is our favorite piece of equipment in this category, as it boasts a set of features that make it stand out in the competitive market of fitness equipment. One of the key elements is the high-quality stainless steel construction, which contributes to the barbell’s durability and longevity, so you know you will be hitting those PRs for as long as you can. The bar typically comes with a specified weight capacity, and users appreciate the reliability of the barbell in handling heavy loads, so feel free to hit your deadlift PR without any hesitation. Aside from that, it is known for its well-defined and consistent knurling pattern, providing users with a secure grip without causing discomfort or abrasion to the hands. When it comes to bar whip, and the Iron Bull Strength Competition Barbell strikes a balance that caters to a broad range of users with its 200,000 PSI stainless steel precisely engaged for the perfect whip.
Testing Iron Bull Strength Barbell
Pros
High quality, great grip, and quiet sleeves make sure your hands don’t tear and plates stay on
Good bar rotation
Great for athletes of all levels
Iron Bull Strength is a reputable brand known for making quality equipment
Cons
Slight grooves in the collar may make for an unpleasant sound with plates
Those who are into weightlifting and strength training regularly need the right bar to provide the best for your workouts. The ability to pack on weight for bigger lifts and still have a functional bar for other exercises can greatly influence your gains.
American Barbell 20KG Training Bar is a versatile barbell that is rigorously tested for training and competition. A precision ground alloy steel shaft ensures quality, durability, and longevity.
American Barbell 20KG Training Bar is a versatile bar, and great for weightlifting as it istested and approved for training and competition. The precision ground alloy steel bar shaft is tested through a rigorous process to ensure longevity and excellent whip for optimal performance. A finished hard chrome adds extra durability and corrosion resistance for nice added features. The bar sleeves work to rotate smoothly and this bar is 20kg, 28mm in diameter, and 2,200mm in length. This bar is built to last while providing comfort and longevity for all of your goals.
Pros
High quality, great grip, and quiet sleeves make sure your hands don’t tear and plates stay on
Comfortable to use and a great bar for athletes of all levels for strength training and powerlifting
From a reputable company who cares about their customers and products with the best barbell for bodybuilding
Cons
Slight grooves in the collar may make for an unpleasant sound with plates
The grip may give off a false sense of feeling weak, although that may be dependent on preference
Powerlifters need stable and durable barbells to boost those big three powerlifts. With so much weight on the bar, you want to be able to lift as much as possible without fear of the bar breaking or you suffering an injury.
American Barbell 20KG Training Bar is a versatile barbell that is rigorously tested for training and competition. A precision ground alloy steel shaft ensures quality, durability, and longevity.
American Barbell 20KG Training Bar makes the list again, as it is a versatile bar like we said above. That being said, when it comes to powerlifting, this is our favorite option for a bar, as ittested and approved for training and competition. The precision ground alloy steel bar shaft is tested through a rigorous process to ensure longevity and excellent whip for optimal performance on whatever lift you are doing, whether that is the squat, bench, or deadlift. A finished hard chrome adds extra durability and corrosion resistance for nice added features. The bar sleeves work to rotate smoothly and this bar is 20kg, 28mm in diameter, and 2,200mm in length. This bar is built to last while providing comfort and longevity for all of your goals.
Pros
High quality, great grip, and quiet sleeves make sure your hands don’t tear and plates stay on
Comfortable to use and a great bar for athletes of all levels for strength training and powerlifting
From a reputable company who cares about their customers and products with the best barbell for bodybuilding
Cons
Slight grooves in the collar may make for an unpleasant sound with plates
The grip may give off a false sense of feeling weak, although that may be dependent on preference
Those just starting out should consider great beginner barbells. It will reinforce grip and give you a better idea of what to expect as you progress in your fitness journey.
Force USA Ranger Barbell is ideal for anyone looking to lift heavy. Extremely durable and heavy duty, this bar is great for progressing your lifting form.
Force USA Ranger Barbell is ideal for those who are newer to the gym and looking to start to lift heavy and is a strong, quality Olympic barbell. Standard whip allows you to keep control and the shaft is ground and polished for a refined finish. With 170,000 PSI tensile strength, this is extremely durable and heavy duty able to tackle any of your needs. For beginners, this is just what you need to kickstart your weightlifting journey.
Pros
Durable and heavy duty with 170,000 PSI tensile strength
Standard whip is great for control with training and when plates are on
Perfect for those weightlifters just starting out
Cons
Provides enough grip but could be better for weightlifting and powerlifting
Price: $239.99
Best Barbell For Squats
Squats are essential for boosting leg growth and the right barbell can work wonders for your lower half gains. Comfortable and versatile, this will feel good on your back and offer the best in terms of range of motion.
papababe Olympic Barbell is built from solid cold rolled steel with a hard chrome finish for strength and durability. This versatile bar works to target specific groups for the best workout around.
papababe Olympic Barbell is our favorite barbell for squats, as it is built from solid cold rolled steel with a hard chrome finish to ensure strength and durability. The diamond knurling offers a secure grip and the rotating sleeves work to reduce pressure off the wrists and forearms. With weight support of up to 1,000 lbs you don’t have to worry about how heavy you go, and the superior design allows for a wide variety of workouts designed to help you tone, gain muscle, and improve your all around fitness levels.
Pros
Well-built and made from quality and durable material
Holds weight up to 1,000 lbs. which is great for weightlifting and powerlifting
Diamond knurling offers great grip to tackle any workouts
Cons
Whip is okay but for those looking for more, this is rather stiff
Price: $106.99
Best Barbell For Deadlifts
Along with squats, deadlifts are also an essential power lift that can make others envy you. The right barbell will be able to hold as much weight as you want with a comfortable grip to provide for optimal movement.
XMark VOODOO Weight Bar is the best barbell for deadlifts. It is built for those who want to perform while looking for products at a reasonable price. With 185,000 PSI, this bar offers superior tensile strength and has a weight capacity of 1,500 lbs. with moderate flex, so you know you can hit some crazy PRs if your body allows it. A quality grip ensures stability and safety and the micro grooves on the collars ensure your plates stay in place. Comfortable and consistent, this bar is great for exercises like deadlifts to help maximize performance.
Pros
Versatile and convenient bar for those looking to perform well, especially with lifts like the deadlift
185,000 PSI is superior tensile strength with a 1,500 lbs. weight capacity for plates and bearings
Good grip and collars help plates stay in place for powerlifting
Cons
Overall quality varies from bar to bar in terms of knurling and finish
Price: $208.00
Best Barbell On Amazon On A Budget
Finding the right barbell at an affordable price can be challenging. Thankfully, Amazon is a great place to find awesome products, from knee sleeves to weightlifting belts, and in this case barbells are also able to be found on the popular shopping platform.
Titan Fitness Olympic Bar is great for Olympic weightlifting for those looking to boost performance. An easy grip surface and heavy duty steel construction is perfect for improving your home gym.
Titan Fitness Economy Olympic Bar is a great bar to boost your Olympic lifting needs and is designed to hold up to 700 lbs. Made of durable, cold-rolled steel, this high-quality bar will last a long time and ensure you get only the best in terms of longevity. An easy-grip surface allows for stability and the diamond knurling provides for a sturdy grip. For those on a budget, this bar can give you great quality while not totally breaking the bank.
Pros
Durable and high-quality steel bar to ensure longevity
Easy-grip surface allows for better gripping and stability
Affordable price still gives you a great bar
Cons
700 lbs. capacity is a lot but much less than others on the market
Price: $129.99
Best Barbell For Women
Women may be looking for a barbell that can boost their gains without any nonsense attached. Able to provide great grip and stability for their workouts, a good barbell can tone, build muscle, and help you hit those desired goals.
Synergee Games Barbells are made with superior construction to withstand your toughest workouts. A cerakote finish ensures durability and a comfortable grip is great for any exercise.
Synergee Games has built a great bar for tough workouts made from high-grade steel with a tensile strength of 190,000 PSI. With a loadable sleeve of 16.4’’, this bar can carry loads and ensure you see growth with whatever exercise you embark on. Weighing 15kg and being 79.13’’ long, this bar is perfect for any style workouts for maximum training and performance. A cerakote finish comes in different colors and this bar is great for whatever your workouts bring.
Pros
A great looking bar great for functional exercise
Good value and can hold a lot of weight for those big lifts
Cons
The bearings are poor quality and wear down after only a few uses
For the price, this could be better
Price: $299.95
Best Trap Bar
Trap bars offer the ability to have a great alternative to your favorite exercises while still promoting better form and strength. Keeping you in the center and working on preventing injury will prove to be highly effective moving forward with your lifts.
Force USA Walkthrough Trap Bar is an innovative and counterbalanced design to give you the best chance at gains by offering a variety of exercises. A convenient walkthrough design and built-in bar jack make working out easy so your focus can only be on lifting huge weight. Ergonomic lifting handles offer great grip and you can load and unload plates with ease. With less stress on your back, this bar promotes form and requires less headache to learn the proper movements of those big lifts.
Pros
Walkthrough design is convenient for a variety of workouts
Ergonomic handles offer great grip and plate loading is easy
Innovative design to offer less stress on your low back
Cons
The handles tend to spin and are a little wide for some
Price: $399.99
Best Specialty Bar
Specialty bars offer the ability to tackle many lifts in a variety of ways. By focusing on specialty bars and their ability to provide for great gains, you really feel a need to own at least one kind of specialty bar to keep your workouts fun and engaging.
American Barbell Hex Bar is great for those looking to switch up their deadlift training. An effective tool for heavier lifts, this is perfect for those looking to advance their deadlift and PRs.
American Barbell Hex Bar is a great bar when looking toswitch up your traditional deadlift while also allowing versatility with a number of exercises. This bar works to reduce stress on your low back given that you stand in the middle as opposed to slightly behind. Keeping the bar closer allows you to engage different muscles and have a more effective workout. While you don’t need a rack, this bar is fully rackable and fits all Olympic plates. The bar is 85’’ long with 16’’ loadable sleeves and weighs 40 lbs. Knurled handles ensure great grip and this hex bar is a great variation when looking for something different than barbells while getting the same benefits.
Pros
Great durability and can withstand a lot of weight
Bar and handle size work well for all levels and all athletes
From a reputable company who knows the needs of consumers
Cons
Doesn’t accept a standard Olympic collar and there is an option for a collar to buy from them directly
The ends are hollow and are not protective against cutting you
Price: $310.00
Benefits Of Barbells & Barbell Training
Offering a great full body workout and aiding in many functional movements, barbells are great for enhancing all areas of your athletic performance. The benefits of barbells and barbell training include:
Improved athletic performance: Great full body workout to enhance size and strength, while also providing support for functional movements (1).
Better cognitive function: Works well with drop sets and increased time under tension, while also boosting your confidence as your strength and physique improve.
Convenience: The best barbell for bodybuilding won’t take up that much space and is easy to use.
Barbells Vs. Specialty Barbells
Using the traditional barbell allows you to tackle a multitude of workouts for it is versatile in its ability get work done. Of course, those big three power lifts are done with a traditional bar but other, more functional exercises can be handled with ease and convenience. Specialty barbells work to handle more niche exercises but provide for different benefits all while aiding in those exercises performed with the traditional barbell. For example, the hex bar is a great bar to use for the deadlift for it keeps you centered and grounded for added safety and can increase gains. But the benefit is that when you transition over to the barbell, you can tackle the deadlift more effectively (2).
Types of specialty barbells include: the Hex bar, Swiss bar, EZ Curl bar, Buffalo bar, Yoke bar, and Cambered bar, among others.
How We Choose
When looking at the best barbells, and in particular the best barbell for bodybuilding, we look for a number of factors because you deserve the best when it comes to beefing up your home gym and working on those bodybuilding goals. The company producing the barbell is important because you deserve to have brands that only produce the highest quality fitness equipment. We look for the material and durability of the product, like if it is made of stainless steel, as well as the tensile strength because you certainly don’t deserve to have a bar that will break under pressure. Finally, we know fitness equipment can get pricey and we look for those brands that will not break the bank but still offer great products at an affordable price.
FAQ Section
What is the best barbell?
Iron Bull Strength Competition Barbell. This bar is a versatile bar tested and approved for training and competition. The precision ground alloy stainless steel bar shaft is tested through a rigorous process to ensure longevity and excellent whip for optimal performance.
What is tensile strength and why does it matter?
Tensile strength is how much a barbell can hold in terms of weight. If the weight packed on exceeds the tensile strength, then it can break. This matters because for those of you lifting big, for you want to be able to put on as much weight as possible without the fear of it breaking on you.
Should I focus on a barbell or a specialty barbell?
This depends on your goals. These pieces of equipment are great for they work for a host of exercises and of course, those big three powerlifts. But something like a specialty barbell can work for niche exercises and give you the best chance to succeed when it comes to tackling those bigger lifts.
Wrap Up
Barbells are great tools to seriously affect your lifts and enhance all areas of your gains. Adding a barbell to your home gym is something that will prove to be effective and worthwhile in the long run, especially for those still weary about going to a gym. Check out our list above and see which one of these barbells seems appealing to you because the benefits will be well worth the purchase.
Generation Iron may receive commissions on purchases made through our links. See our disclosure page for more information.
Let us know what you think in the comments below. Also, be sure to follow Generation Iron on Facebook, Twitter, and Instagram.
References
Thompson, Brennan J.; Stock, Matt S.; Shields, JoCarol E.; Luera, Micheal J.; et al. (2015). “Barbell Deadlift Training Increases the Rate of Torque Development and Vertical Jump Performance in Novices”. (source)
Andersen, V.; Fimland, M.; Mo, D.; Iversen, V.; et al. (2018). “Electromyographic Comparison of Barbell Deadlift, Hex Bar Deadlift, and Hip Thrust Exercises: A Cross-Over Study”. (source)
The Men’s Wellness division at the Roraima Classic brought many opinions from the bodybuilding world.
A regional bodybuilding show called the Roraima Classic spurred plenty of conversation when it introduced a Men’s Wellness division. After the event was complete, many around the bodybuilding and fitness world shared their opinions on the division.
The Roraima Classic, a bodybuilding show that takes place in Brazil, is not associated with the IFBB or NPC. The IFBB Wellness division has continued to grow over the last few years and only features women during competition.
The Wellness category is for female athletes with more muscle mass in their lower body–hips, glutes, and thighs. Wellness athletes will still have a developed upper body, but not near as to the extent of their lower body, the lower body is almost supposed to be disproportionate. The Wellness division joined the Olympia in 2021. There have now been three Wellness Olympia competitions and Francielle Mattoshas dominated, winning all three championships.
The division has also gained the attention of IFBB Vice President Tyler Manion. On Tuesday morning, Manion explained on his Instagram story that there would not be any additions to the NPC or IFBB.
“If you don’t see an official announcement from one of our official pages then it isn’t official news regarding the organizations. The NPC, NPC WW, and IFBB Pro League are not adding any divisions and are very pleased with the divisions we currently offer.”
Image courtesy of Instagram (@franciellemattos)
Reactions To Men’s Wellness Division
Brasil Bodybuilding News shared a post on Instagram showing off the new division at the regional event and it caused plenty of controversy from the comments section.
“🚨What do you think? Mens Wellness category was created by @roraimaclassic and had a championship this past weekend where @ssan_moraes was featured at this regional show”
Many around the bodybuilding community shared their thoughts on social media after the clips went viral. Mike Sommerfeld shared a post on his personal Instagram page asking for thoughts on the new division. Many chimed in, including a user who called for a “boycott.”
“Absolutely f*cking not. Boycott this if it ever happened especially since they took out women’s bodybuilding for almost 10 yrs before adding it back in. It would be a slap in the face to women’s competitors.”
“I’m not allowed to write my thoughts on here,” One commenter said.
“totally fits this broken world.”
The Men’s Wellness division during a regional show in Brazil has gained plenty of attention after its debut. It is unknown at this time what the future holds for the division but it will not be added to the IFBB or NPC moving forward.
When you consider building a shredded midsection many would consider using the traditional methods that have been popularized for decades now, your standard abdominal exercises. For the most part many people have utilized the basic and classic ab based exercises in order to build solid abs. The truth is that though this training may help to build muscle in the abdominal region, it does little to help keep your waist narrow. In fact doing ab specific exercises without proper diet and fat burning measures can help to expand your waistline rather than taper it. That being said, are there ways to build abs without expanding the waistline?
Let’s break down how to build up your abs, as well as how to keep your waistline thin during the process.
Abdominal Training Overview
You have probably seen those “get abs in 30 minutes” workout routines that are popular amongst the people just starting out in the gym. But in reality, having visible abs with a thin waistline goes a lot more in depth than just doing a few crunches and bicycle kicks, and unfortunately it takes more than 30 minutes. That being said, we are going to take a look at what it takes to obtain visible abs with a thin waistline.
The Importance of Building Abs
While many people train abs for the aesthetics and looking shredded on the beach, having a strong midsection is actually extremely beneficial for other lifts, as well as functionality, as you use your core when you are doing things like picking up weights all the way to carrying the groceries into the house. So what does that mean for the traditional school of thought on abdominal training? Well, it all depends on what kind of sport you’re competing in or what kind of task you are completing.
Having a strong midsection can help for certain lifting based sports like strongman competitions as well as powerlifting. When the athletes are lifting the stones or pulling a massive deadlift or squatting a lot, they are utilizing their midsections heavily. The core has to be braced in order to pick up that stone or pull that barbell up. While products like weightlifting belts will help with keeping the core tight, a strong midsection tops all.
The importance of strong abdominals does not stop with strength sports though, because combat sports are also where you’ll need strong muscles in the core as a form of protective armor. But even in those cases there are other exercises that can be performed to strengthen the midsection.
For a bodybuilder looking to stay aesthetic doing sit ups, weighted cable crunches, and oblique crunches will strengthen the abs, but might not give you that thin waist that you want. It will certainly be stronger, but it won’t be narrow. So how exactly do you build up great ab muscles and a slim waistline without focusing on ab exercises?
Abs Are Made in the Kitchen
The age old saying “abs are made in the kitchen” is pretty much correct, while training the abdominals is great for building the muscle mass, dieting will help to keep the fat off enough for you to have a thin waist. You need to have a proper macronutrient intake and be in a caloric deficit to really shed the fat but keep building the muscle. You want to take in enough protein to build some solid muscle mass in the midsection, because when you cut, if you haven’t built up that muscle mass, it just won’t look right. However, you also need to realize that a caloric deficit is the fastest way to lose body fat, keeping your waistline thin and showing off those hard earned abs that you have built.
Fat Burners for a Thin Waistline
Another way to accompany a solid fat burning diet, is an actual fat burning supplement. Now, supplements will not replace the hard work, so when you are looking to get visible abs with a slim waistline, you still have to diet and train, but a fat burning supplement will help to excel the progress a little bit. That being said, we have hand picked our favorite fat burning supplement over at Generation Iron to really help you slim your waist, but make sure that you are still keeping that hard earned muscle mass underneath.
When it comes to finding a great fat burner to maintain your muscle mass as well as burn body fat, your search can stop as soon as you land on MUTANT KILL SWITCH. This fat burner is ideal for having visible abs as well as a thin waist. It includes all of the ingredients you will find in a good, natural fat burner such as vitamin b12 and l-carnitine, plus more, making it an easy choice to pick when you are looking to slim your waistline but keep your abs.
It is worth noting that this fat burner is caffeinated, so if you are trying to stay away from caffeine, then perhaps finding a stim-free option is your best bet.
The bottom line is that having visible abs with a thin waistline is certainly more complex than just doing a few sit ups and calling it a day. Having abs with a thin waist is broken down into diet, training, and supplementation. If you do not have the muscle mass built, then when you shed the fat it won’t look like you have a six pack.
By dieting correctly, consuming the right amount of water, and performing traditional compound exercises like the squat and deadlift, your abs will show with no problems. It’s about blasting the fatty tissue around the abdominal wall. By getting rid of the fat, your abs will be looking shredded and most importantly your waist will remain narrow.
How do you build up your abs?
Let us know by hitting up our comments below or head on over to our official Facebook and Twitter.
