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.Sleep deprivation affects your brain, metabolism, immune system, and cardiovascular health, not to mention your day-to-day happiness and quality of life. Sleep should be one of our top health priorities. Yet all the research says the same thing: we are chronically sleep deprived as a society.

The CDC reports that one-third of American adults suffer from “short sleep duration,” meaning they consistently get less than seven hours per night.¹ The 2020 Sleep in America poll conducted by the National Sleep Foundation found that only 16 percent of us feel well rested every day.² And this isn’t just an American problem. According to a survey conducted by the Philips corporation in 13 countries in 2021, barely half of adults worldwide are satisfied with the sleep they’re getting.³

As troubling as the data are, you have to wonder if some of these surveys underestimate the problem. They all rely on self-report, and how many of us want to admit how often we stay up until 2 a.m. scrolling on our phones? Moreover, how many people know if they’re getting good sleep? Sleep deprivation isn’t just getting less than eight hours a night of sleep per night. You can also wind up in a sleep debt when your sleep quality is lacking and you aren’t getting the restorative rest you need.

Does the average person even know what it feels like to be fully rested? Perhaps not. It’s like when people start eating Primally, and they finally discover what it’s like to have energy throughout the day, or they realize that those chronic stomach aches and sore joints weren’t normal after all. By the same token, lots of people are probably suffering from symptoms of sleep deprivation but chalk them up to stress or illness. Or they simply ignore them.

Everyone knows how critical sleep is for health, but it’s just so darn easy to put good sleep on the back burner. Today we’ll highlight some signs of sleep deprivation that you might be missing.

What Causes Poor Sleep?

The kind of sleep deprivation we’re talking about today is what researchers call chronic partial sleep deprivation or sleep restriction. You aren’t entirely sleep deprived, staying awake for 24, 36, or even 72 hours at a time like some folks with insomnia or research participants do. Rather, you consistently get less sleep than you need, racking up sleep debt incrementally night after night.

Sometimes, the factors leading to sleep deprivation are within your control—staying up late to consume media, having poor sleep hygiene habits—but not always. Caregivers or parents frequently experience sleep disruptions, and there’s little they can do about it. Sleep-wake disorders like sleep apnea by definition interfere with sleep, but so do many other medical conditions. (If medical issues are affecting your sleep, talk to your medical provider. They may have treatments you haven’t considered.)

Although the research suggests that some people are more resilient to sleep loss than others, everyone is negatively affected by insufficient sleep. You’re no doubt familiar with common side effects like

• Fatigue
• Irritability or moodiness
• Cravings
• Difficulty concentrating

Here are some others you might not expect.

Surprising Signs of Sleep Deprivation

Sleep Deprivation Hurts

Sleep deprivation increases your pain sensitivity. One night of total sleep deprivation decreases your brain’s pain threshold,⁴ and even normal day-to-day fluctuations in sleep quality can affect how much pain you experience. Researchers used sleep trackers to track two nights of sleep among 236 people who were already experiencing some pain. When sleep quality declined from one day to the next, participants reported more pain the second day.⁵

Sleep deprivation can make your symptoms worse if you have a condition like fibromyalgia, rheumatoid arthritis, or other chronic pain.⁶ This is a double-edged sword because it’s harder to get good sleep when you’re hurting. Experts suggest treating chronic pain conditions and sleep disorders simultaneously because they are so intertwined.

Sleep Deprivation Headaches

One specific way sleep deprivation hurts is by causing headaches. Losing just an hour or two of sleep a few nights in a row can trigger all-day headaches. Folks who already suffer from chronic tension headaches or migraines are particularly at risk.⁷ This, too, is a bidirectional effect: poor sleep causes worse headaches, and headaches interfere with sleep. Insomnia is significantly more prevalent among people with chronic headaches and migraines compared to the rest of the population.

A handful of studies show that sleep interventions can reduce headache frequency. They may also reduce headache intensity, though the results are inconsistent.⁸

Sleep Deprivation Makes You Look Older

Sleep deprivation shows in our faces, and we judge well-rested individuals to be more attractive. For example, researchers photographed 20 adults with sleep apnea before and after treatment. Raters judged their post-treatment photos, when they were getting better sleep, to be more attractive and more youthful.⁹ The same is true for how we see ourselves. A study of 60 women found that chronically good sleepers are more confident in their appearance than poor sleepers.¹⁰

Chronically poor sleep is associated with significantly greater skin aging¹¹ and signs of aging like under-eye bags and dark circles, and fine lines and wrinkles.¹² In a cruel twist of nature, poor sleep is also associated with acne, so you can have extra blemishes to go with your dark circles.¹³ Seems unfair, right?

Bad Sleep Leads to Environmental Disasters (and Other Accidents)

Sleep deprivation leads to human error. Tired workers have been at least partially responsible for an alarming number of near-calamities at nuclear power facilities, including Three Mile Island in 1979. Investigators also ruled that sleep deprivation was a contributing factor in the Chernobyl disaster in 1986, the Challenger explosion, the Exxon Valdez oil spill, plus who knows how many near-misses.¹⁴

Sleepiness is a leading cause of other less catastrophic—but still plenty serious—accidents. Even a single night of missed sleep leads to measurable defects in reaction time, attention, working memory, and the ability to multitask.¹⁵ The National Highway Traffic Safety Administration states that sleepiness was a factor in at least 91,000 automobile crashes in 2017, and that’s just in the U.S.¹⁶

In surveys, 4 percent of drivers admit to having fallen asleep at the wheel in the past month, and a whopping 40 percent in their lifetime.^{17 18} Patients and medical professionals alike have been sounding the alarm about this problem for years, but medical students, residents, and many doctors still must work long hours with little time for sleep.

The scary part is that you probably don’t even realize how much your cognitive function is affected. Even mild sleep deprivation—sleeping six hours per night instead of the recommended eight—leads to significant impairment. Yet sleep-deprived individuals routinely report feeling normal. The truth is, you’re probably making lots of little mistakes at work, at home, in the gym that go unnoticed… at least by you. Your coworkers may tell a different story.

Relationship Issues and Interpersonal Conflict

You know that sleepiness makes you grouchy and not all that pleasant to be around, but that’s only one of the ways sleep deprivation can lead to conflict in your relationships.

Generally speaking, when you sleep better, you have better relationships (and more of them) in all areas of your life. Lots of studies link sleep quality—getting good sleep and plenty of it—to relationship satisfaction among romantic couples, in particular.¹⁹ Sleep deprivation can easily lead to misunderstandings. Sleepy people are more likely to misinterpret one another’s emotions.²⁰ Plus, according to psychologists, you’re less able to put yourself in your partner’s shoes and see their side of things.²¹ This makes it harder to resolve those disagreements.

Even one night of lost sleep seems to predispose your brain to be on higher alert for threats and negativity.^{22 23} If your partner has even accused you of being “oversensitive” when you’re tired, this may be why. You literally are more sensitive on to signs of trouble a neurological level .

Chances are, you work to make your relationships successful. Shouldn’t that work include investing in high-quality sleep?

Altered Reality

You might know that even mild sleep deprivation can lead to impaired memory since sleep is critical for locking memories into long-term storage. But did you know that sleep deprivation can also increase your susceptibility to false memories?

In one series of studies, researchers used a validated false memory paradigm. Participants memorize lists of words that have something in common, and later they need to recall the words. The true test is whether they remember seeing the common word which was actually not on the list. For example, the list might include butter, food, eat, sandwich, and rye. The question is whether participants falsely recall seeing the word bread. As you might expect, sleep-deprived participants incorrectly remembered seeing those words more often.²⁴

In another study, researchers had participants view photographs of a crime in progress (e.g., a man stealing a woman’s wallet). Then they read a written description of the event that differed in a few key details from what they had seen in the photos. A week later, they were asked to recall features of the crime. Participants who had reported sleeping less than five hours the night before coming into the lab were more likely to remember false details.²⁵

Obviously, these are pretty low stakes. However, misremembering can have more serious consequences, from fighting with your spouse because you have different recollections of that conversation from a few days ago to inaccurate eyewitness testimony.

More generally, sleep deprivation can affect how you see the world. For instance, people who sleep less are more susceptible to repetitive negative thinking, where they get stuck focusing on problems and negative experiences. Repetitive negative thoughts are associated with depression, anxiety, OCD, and poorer overall wellbeing.²⁶

In extreme circumstances, sleep deprivation causes paranoia and even full-blown hallucinations. A 2018 review concluded that being awake for more than 24 hours can lead to blurred vision, visual distortions like problems with depth perception, and altered sense of time. The longer you go without sleep, the worse these distortions become. After two or three days without sleep, you’re likely to experience visual and auditory hallucinations.²⁷

How to Improve Your Sleep

Hopefully you don’t need any more convincing that good sleep is worth the effort. For tips about how to improve your sleep quality and quantity, start with these posts from Mark’s Daily Apple:

17 Ways to Improve Your Sleep
7 Ways You Might Be Inadvertently Sabotaging a Good Night’s Sleep
Ask a Health Coach: Why Can’t I Sleep?
10 Natural Sleep Aids: What Works and Why

The post Go to Bed! Surprising Effects of Sleep Deprivation appeared first on Mark’s Daily Apple.

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Larry “Wheels” Williams is no stranger to the strength sports sphere. A bodybuilder, powerlifter, strongman, and popular YouTuber (roughly 2.25 million subscribers), Wheels is one of the more recognizable names in a community of elite athletes. On April 3, 2022, Wheels made waves with his strength when he achieved a one-rep, 661-pound paused bench press in training

Per Open Powerlifting, Wheels’ mark eclipses his best-ever traditional bench press in a powerlifting competition by 16 pounds. He’s also pressed 675 pounds, raw, in training. And this lift was also raw, while Wheels wore elbow and wrist wraps for his paused bench press. Given the bench press variation that some might consider more challenging, it’s an impressive strength showing. 

Check out Wheels’ staggering lift below, courtesy of his Instagram page: 

 

 

 

 

 

 

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A post shared by Larry (@larrywheels)

[Related: Eddie Hall Talks Future, Eating ‘Humble Pie’ After Boxing Match With Hafthor Björnsson]

Benefits of the Paused Bench Press

The primary distinction between the paused bench press and the traditional variation is time.

A powerlifter will take a short pause during a paused bench after lowering a loaded barbell to their chest. It is only after the break that they lift the weight back up. In contrast to the standard bench press, which is touch-and-go — the lifter does not pause the rep at the bottom. 

One reason powerlifters elect to sometimes train with a paused bench is to strengthen the bottom phase of their standard bench press. And competitive powerlifters are required to implement a pause. During a sanctioned event, the lifter has the dual expectation of performing the full range of motion of the bench press, and making sure the barbell is entirely motionless in a short pause at the bottom before locking out the rep. Anything less, and an officiant may not recognize the rep.

The paused bench press can act as a helpful simulation of a meet’s stipulations.

As far as strength challenges, the paused bench press can create strength progress by eliminating one crucial component.

In a touch-and-go bench press, a powerlifter has the benefit of having their strength and the natural stretch reflex — the momentum they generate while lowering their barbell helps with the lift. By pausing at the bottom, the powerlifter takes the stretch reflex out of the equation, and relies entirely on their strength to finish the rep. 

If a powerlifter can utilize the paused bench press well, it’ll likely be to their benefit. Research shows that while the pause increases the chance for failure, it also increases potential strength gains and endurance over time — especially with improved volume. (1)

By training with a paused bench press, someone like Wheels could prepare for a competition and increase his volume simultaneously.

Versatile Power

It’s been over two years since Wheels last competed in a formal powerlifting event. This latest paused bench press seems to reiterate that he does not need meets to showcase his strength. A relatively recent 430.1-kilogram squat (950 pounds) performed with chains, and an 11-rep set of a 337.9-kilogram deadlift (745 pounds) show Wheels has incredible, adaptable power — regardless of whether he shows it in a competition. 

References:

1. Korak, J.A., Paquette, M.R., Brooks, J., Fuller, D.K., Coons, J.M. (2017). Effect of rest-pause vs. traditional bench press training on muscle strength, electromyography, and lifting volume in randomized trial protocols. European Journal of Applied Physiology; 2017 Jun; 117, p. 1891–1896 

Featured image: @larrywheels on Instagram

The post Larry Wheels Crushes a 661-Pound Paused Bench Press appeared first on Breaking Muscle.

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On Saturday, Apr. 2, 2022, Ukrainian strongman Oleksii Novikov again showed why he’s one of the sport’s top active competitors when he captured the title of 2022 Europe’s Strongest Man (ESM). Giants Live — one of the more notable institutions in competitive strongman — organized this year’s ESM, which took place in Leeds, England.

 

 

 

 

 

 

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A post shared by Oleksii Novikov (@novikov_strong_wsm)

[Related: 2022 World’s Strongest Man Reveals 30-Person Lineup]

Here are the overall results for this year’s ESM, with Novikov coming out on top.

2022 Europe’s Strongest Man — Overall Results

1. Oleksii Novikov (Ukraine) — 52 points
2. Luke Stoltman (Scotland) — 48 points
3. Konstantine Janashia (Georgia) — 38.5 points
4. Pavlo Kordiyaka (Ukraine) — 37 points
5. Shane Flowers (United Kingdom) — 36.5 points
6. Aivars Smaukstelis (Latvia) — 33 points
7. Eythór Ingólfsson Melsted (Iceland) — 29 points
8. Marius Lalas (Lithuania) — 28.5 points
9. Kelvin de Ruiter (Netherlands) — 23 points
10. Pa O’Dwyer (Ireland) — 20 points
11. Gavin Bilton (United Kingdom) — 19.5 points
12. Rauno Heinla (Estonia) — 13 points (Withdrew following third event)

The win in this year’s ESM gives Novikov his first-ever Europe’s Strongest Man title. He’s also the first-ever Ukraine-born athlete to win the competition. He can add this title to a stellar resume that includes a victory in the annual World’s Strongest Man (WSM) and multiple Ukraine’s Strongest Man (USM) championships.

It’s a commendable mark for Novikov, who became a professional strongman in 2016. Notably, Novikov won this year’s ESM after temporarily pausing his military commitments to Ukraine.

Strong Support

Amidst the turmoil caused by Russia’s ongoing invasion of Ukraine, which began on Feb. 24, 2022, a couple of the sport’s noteworthy names took time to show their respect to Novikov over their Instagram profiles after his win.

Eddie Hall 

“Well done [Oleksii Novikov] for an incredible performance last night. Europe’s Strongest Man 2022. He’s heading home and heading straight back to the front line to defend his country of Ukraine. Sending prayers and best wishes back with you.”

Luke Stoltman

“All from different countries but all showing respect. Supporting our brother [Oleksii Novikov] in his victory and in his fight to have peace in his country. I love this sport, and I love the respect we all show.”

 

 

 

 

 

 

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A post shared by Official Strongman (@officialstrongman_)

[Related: Žydrūnas Savickas Gives Advice To Up-And-Coming Strongmen, Breaks Down Legendary Career]

Meanwhile, Novikov had this to say after the win on his Instagram page. 

“Good evening, we are from Ukraine. Without fatigue and incessantly, I prove that Ukrainians are a glorious Cossack family and are one of the strongest nations on the planet,” said Novikov. “Very happy to win, yes, another title in his list ‘The Strongest Man in Europe.’”

Novikov continued his remarks during what he seemed to view as a motivating moment for his nation. 

“Thank you for your support all over the world, and in Ukraine, you are just the top,” he said. “I hope for many Ukrainians this victory has become symbolic and will give our defenders the mood and raise the fighting spirit. We will win, there is no doubt. Everything will be Ukraine. We deserve to live better.”

What’s Next

Including this ESM victory, here are some of the more notable finishes of Novikov’s young career:

Oleksii Novikov — Career Results

• WSM Champion — 2020
• USM Champion — 2016, 2017, 2018, 2019
• Giants Live Strongman Classic (GLSC) Champion — 2021
• Arnold Classic (ASC) — 2nd overall (2022)

Given Novikov’s nation’s current status and his patriotic commitments, it’s unclear when he will compete next. He has not yet ruled out this year’s WSM, which is on May 24-29, 2022, in Sacramento, CA.

Whatever follows, Novikov can always revel in the official title of Europe’s Strongest Man. 

Featured image: @officialstrongman_ on Instagram.

The post Strongman Oleksii Novikov Is the 2022 Europe’s Strongest Man appeared first on Breaking Muscle.

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Leg workouts have a well-earned reputation for being one of the most intense sessions a lifter can put themselves through. Because the legs are a group of several muscles instead of one single body part, a complete leg day requires plenty of work applied to plenty of exercises.

Here are some of the best workouts to hit your legs hard no matter your training situation — at home, on the road, or if you’re just looking for a new way to pack on size and strength.

The Best Leg Workouts

• Best Leg Workout With Dumbbells
• Best Bodyweight Leg Workout 
• Best Leg Workout for Size
• Best Leg Workout for Strength

Best Leg Workout With Dumbbells

Leg day is often a chance to use a wide range of equipment at the gym. Every standard commercial gym has various machines to target specific leg muscles, a behemoth of a leg press, and the tried and true squat rack. But if you don’t have access to all the fun stuff, you don’t have to sacrifice results.

Whether you’re training at home with a few dumbbells or you’re in a barebones hotel gym, you can get a serious leg workout.

The Dumbbell-Only Leg Workout

A few pairs of dumbbells or a pair of adjustable dumbbells are all you need to target each leg muscle with high-intensity exercises. Because the legs are powerful and can typically move more weight than most dumbbells allow, this workout focuses primarily on single-leg exercises to reap more benefit from relatively lighter weights.

This routine can be done twice per week if it’s the only leg training in your program or it can be used as an additional leg workout to complement your current plan.

Single-Side Walking Lunge

• How to Do it: Begin standing with a dumbbell in each hand at your sides. Take one large step forward and descend into a deep lunge position. Keep your head and shoulders above your hips, not leaning forward. Press through the front foot to rise while pulling your back leg forwards. Your entire body should be a short distance from where you began. Step forward again with the same leg for the target reps before switching sides.

• Sets and Reps: 3 x 10-15 per leg.

• Rest Time: No rest between legs, 60 seconds between sets.

Dumbbell Squat

• How to Do it: Stand with a dumbbell in each hand. Keep your arms straight and your feet roughly hip-width apart. Keep a neutral spine without rounding forward. Push your hips back to squat halfway down, pause briefly, then return upright. Next, squat as low as your mobility allows, and stand upright again. This is considered one full rep using the “one and a half rep” method.

• Sets and Reps: 4 x 8-10

• Rest Time: 90 seconds between sets.

Split-Stance Dumbbell Romanian Deadlift

• How to Do it: Begin standing with a dumbbell in each hand at your sides. Take a small step backwards into a staggered stance. If you were on a clock face, have one foot at 11 and the other at 5 (after switching sides, you’d be on 1 and 7). Keep a slight bend in your front leg. Push your hips back and bend at your waist. You should feel tension in the hamstrings of your front leg. Avoid rounding your spine. Flex your glutes and hamstrings to pull your torso upright. Your feet shouldn’t move until all reps are completed.

• Sets and Reps: 3 x 8-10 per leg.

• Rest Time: No rest between legs, 60 seconds between sets.

Leaning Single-Leg Calf Raise

• How to Do it: Stand at arms-length to a wall with one hand palm-flat against the wall. Hold one dumbbell in your free hand by your side. Bend your wall-supporting arm until your entire forearm is on the wall and your body is leaned forward at a slight angle. Keep your body straight from your feet to your shoulders. Raise as high as possible onto the toes of the foot under the dumbbell. Hold the peak contraction for three seconds before lowering.

• Sets and Reps: 3 x 10-15 per leg.

• Rest Time: No rest between legs or sets.

Best Bodyweight Leg Workout

Some lifters’ legs may be capable of squatting hundreds of pounds and leg pressing even more, but with the right exercise choices, you can get an intense and effective lower body workout without any weights.

Bodyweight-only training is most often associated with upper body workouts filled with dips, chin-ups, and push-up variations, but any lifter can get a serious leg workout using more than high-rep bodyweight squats or miles of walking lunges.

The Simple and Effective Bodyweight Leg Workout

This bodyweight-only routine prioritizes single-leg exercises, long time under tension in each set, and explosive movements to burn the quadriceps, hamstrings, and glutes.

This style of training, using unfamiliar exercises and high-intensity techniques, can often create a surprising amount of muscle soreness in the days following the workout. Train hard, recover properly, and stick with the plan to see results. Go through the complete workout once every four to seven days.

 

 

 

 

 

 

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Bulgarian Split Squat

• How to Do it: Put one foot behind you on a bench, chair, low table or other study object below knee-height. Stabilize your body. Squat down until your rear knee is nearly touching the floor. Reaching straight ahead while leaning slightly forward can help to maintain balance. Pause at the bottom for two seconds. Keep your foot flat as you straighten your leg. Lower halfway down before rising up again. This is one full rep using the “one and a half rep” method.

• Sets and Reps: 4 x 6-8 per leg.

• Rest Time: 15 seconds rest between legs, 60 seconds between sets.

Reverse Lunge

• How to Do it: From a standing position, take one large step backwards with one foot. Descend into a lunge position. Don’t allow your upper body to lean while stepping back. Return to a standing position and pull your back leg forward. Perform all reps on one leg. Use the same leg to perform reps of the next exercise before switching sides.
• Sets and Reps: 3 x 10-12 per leg.
• Rest Time: No rest before moving to the next exercise, working the same leg.

Single-Leg Romanian Deadlift

• How to Do it: From a standing position, take a small step backwards into a staggered stance, stepping with the same foot as the previous exercise. Keep a slight bend in your front leg. Push your hips back and bend at your waist. Feel tension in the hamstrings of your front leg. Pause briefly before flexing your glutes and hamstrings to pull your torso upright. Perform all reps with one leg forward before performing a set of the previous exercise on the opposite leg.
• Sets and Reps: 3 x 10-12 per leg.
• Rest Time: 60 seconds before returning to the previous exercise, performing a set on the opposite leg.

Leg Matrix

• How to Do it: This isn’t one single exercise, but is a four-exercise circuit popularized by Coach Alwyn Cosgrove. Perform standard bodyweight squats, followed immediately by alternating lunges (step with one leg, descend, stand upright and return to center, step with your other leg, descend, repeat), followed immediately by jumping alternating lunges (as the previous exercise with an added jump into the air to as you switch legs), ending with jumping squats (standard bodyweight squats, jumping into the air on each rep).
• Sets and Reps: 1 x 24 reps of each exercise (12 lunges per leg, 24 total reps). If you somehow manage to complete all 96 reps in less than 90 seconds, which is top-level performance, rest three minutes and repeat the circuit for one additional set.
• Rest Time: No rest between exercises.

Best Leg Workout for Size

“Leg day” is a phrase which strikes fear into even the most experienced lifters. Because the legs are a relatively large muscle group, you need to include multiple exercises to avoid neglecting any part of the lower body. That means you’re in for a lot of work with a lot of intensity and a lot of muscle-burning reps.

Many lifters over-focus on the quadriceps and neglect their hamstrings and calves, but a complete training session addresses them all. Under-trained muscles remain smaller and weaker than muscles that get worked. Since most people want to wear shorts in public once in a while without feeling self-conscious, here’s a size-building program to build a solid set of legs.

Legendary Leg Day

This once-per-week workout uses classic exercises, simple techniques like supersets and peak contractions, and old fashioned hard work to grind out muscle-building reps. The last few reps of each set should be extremely challenging while maintaining good form. Reach near-complete muscular failure on the very last rep of each set.

Back Squat

• How to Do it: Setup in a squat rack with the bar positioned across the back of your shoulders. Unrack the bar by taking one small step backwards. Set your feet outside-hip width. Keep your lower back locked and your chest up. Aim to reach a parallel depth (having your hips level with your knees) for optimal muscle recruitment. Pause briefly before standing up.
• Sets and Reps: 4 x 8-12
• Rest Time: 90 seconds between sets.

Leg Curl

• How to Do it: Set up on either a seated or lying leg curl machine. Adjust the pads to contact slightly above your heels. Bend only at your knees without moving your upper body. Contract your hamstrings fully, until the leg pad is either in contact under the seat frame (for seated leg curls) or in contact with your glutes (for lying leg curls). Hold for two seconds before slowly extending your legs under control.
• Sets and Reps: 4 x 10-12
• Rest Time: No rest before moving to the next exercise.

Leg Extension

• How to Do it: Sit on a leg extension machine. Set the shin pads just above your ankles. Think of your shoelaces floating to the ceiling while straightening your legs to raise the weight. Don’t allow your glutes or hips to leave the seat. Hold the peak contraction for two seconds before lowering the weight under control.
• Sets and Reps: 4 x 10-12
• Rest Time: 60 seconds before returning to the previous exercise.

High-Stance Leg Press

• How to Do it: Sit in a leg press machine and set your feet outside shoulder-width relatively high on the platform. This stance activates more glutes and hamstrings. Keep your feet flat while pressing through your heels to full lockout. Lower the weight as far as your mobility allows. Keep your lower back in contact with the seat throughout the set. Repeat reps steadily without pausing in either the locked out or the stretched positions.
• Sets and Reps: 3 x 12-15
• Rest Time: 60 seconds between sets.

Seated Calf Raise

• How to Do it: Sit in a seated calf raise station. Unlock the weight and lower your heels to a comfortable stretch position. Pause for two seconds. Raise onto your toes as high as possible. Pause for two seconds before lowering to the next rep.
• Sets and Reps: 3 x 15-20
• Rest Time: 30 seconds between sets.

Best Leg Workout For Strength

A strong lower body can often be an indicator of total body strength, since many upper body exercises are hindered by a weak lower body. In short: When in doubt, get really strong legs because they improve pretty much everything else.

Stronger Legs, Stronger Body

This strength-focused workout is centered around the classic barbell back squat. Not only is it, arguably, the most popular of the “big three” powerlifts, it has also been shown to benefit athleticism. (1) (2)

Use this program once per week, ideally after a rest day to avoid cumulative fatigue and allow maximum focus.

Back Squat

• How to Do it: Setup in a squat rack with the bar positioned across the back of your shoulders. Unrack the bar by taking one small step backwards. Set your feet outside-hip width. Keep your lower back locked and your chest up. Aim to reach a parallel depth (having your hips level with your knees) for optimal muscle recruitment. Pause briefly before standing up.
• Sets and Reps: 5 x 3-5
• Rest Time: Three minutes between sets.

Romanian Deadlift

• How to Do it: Begin with a barbell at waist-height using a palms-down (pronated) grip. Set your feet shoulder-width apart. Retract your shoulder blades and brace your core. Keep your back in a neutral position while pushing your hips back and bending at the waist. Lower the bar until you feel maximum tension in the hamstrings and glutes. Contract the target muscles and return to an upright standing position.
• Sets and Reps: 4 x 6-8
• Rest Time: Three minutes between sets.

Step-Up

• How to Do it: Begin with a bench or steps at roughly knee-height placed in front of you. Hold a pair of dumbbells in each hand, hanging at your sides. Place one foot on top of the platform. Focus on pressing through the top foot with little to no assistance from the foot on the ground. Keep your shoulders back and resist leaning. Pause briefly at the top before lowering under control. Letting your body free fall to ground-level decreases muscular stress and increases joint impact.
• Sets and Reps: 3 x 6-8 per leg.
• Rest Time: 60 seconds between legs, 60 seconds between sets.

The Leg Muscles

Training your “legs” is like training your “back.” It’s almost always considered one body part for training purposes. In reality, it’s a collection of multiple muscles which need to be recruited with a variety of exercises.

Knowing exactly what muscles make up your lower body is essential to getting the best results, building more muscle, and increasing overall strength.

Quadriceps

Being the large muscles on the front of the thigh, your quadriceps are responsible for movement at the knee to extend and straighten your leg. The “quad” in quadriceps refers to the four muscles that function together — the rectus femoris, vastus lateralis, vastus medialis, and vastus intermedius.

Generally speaking, the muscles are recruited and activated similarly during quadriceps-focused exercises. However, some research has shown that certain heads may be recruited differently with specific techniques. (3) (4)

This type of finely targeted training can be useful for competitive bodybuilders and high-level aesthetic lifters, but the vast majority of lifters in the gym can build exceptional muscular development without over stressing about hitting one head of the quads more than another.

Hamstrings

The hamstrings are a multi-headed muscle on the back of the upper leg. It consists of three different sections — the biceps femoris, semimembranosus, and semitendinosus. The hamstrings are responsible for bending the knee, as well as extending the hips.

Because the hamstrings control two different types of movements, exercises like leg curls and deadlift variations are both necessary for total recruitment and maximum development.

Glutes

The glute maximus, glute medius, and glute minimus combine to form eye-catching glutes. The glutes primarily function in hip extension, to pull the legs and torso into a straight line. They’re also heavily recruited in rotating and moving the leg from the hip joint.

Due to the glutes’ relative size and attachment points, they can be some of the most pound-for-pound powerful muscles in your body. While heavy lifting certainly isn’t the only way to train, direct glute exercises have the potential to move higher poundages than direct training for other body parts.

Calves

The calves are made of the soleus and gastrocnemius on the back of the lower leg. Both work to extend the ankle and foot. The gastrocnemius attaches above the knee while the soleus is entirely below it. Due to this unique division, the soleus is prioritized when the knee is bent (during seated calf raises) while both muscle heads work during straight-legged calf raises.

Warming Up the Legs

Because the legs involve multiple muscles and multiple joints, a thorough warm-up is mandatory. Addressing the hips, knees, and ankles can lead to improved range of motion, optimal performance, and reduced risk of injury.

The Full Leg Warm-Up

• Squat to Calf Raise: With your feet shoulder-width apart, squat down to a comfortable depth. Pause briefly before standing. Transition directly into a calf raise, rising onto both toes. Hold the top position briefly before returning to a squat position. Repeat for 10 reps.
• Standing Knee Raise: From a standing position, bring one bent leg up to waist-level in front of your body. Keep your torso over your hips without leaning excessively forwards or backwards. Complete a total of 20 reps, alternating legs each rep. 
• Squat to Stand: Stand with your feet beyond shoulder-width apart. Reach forward to touch your toes. Slightly rounding your back is acceptable because the spine isn’t under any load. Next, drop your hips down into a deep squat position. Your knees should end up outside of your arms. Stay in the bottom position and raise both hands overhead. Stand up while keeping both arms up. Lower your arms to your sides and repeat the process for five reps.

Leg Day Every Day?

“Skipping leg day” has become in-gym shorthand for avoiding hard work, but if you want impressive results, going through hard work is unavoidable. You’re now armed with plenty of options to get the job done, no matter your goal and no matter your gym. There are no excuses left to skip leg day.

References

1. Chelly MS, Fathloun M, Cherif N, Ben Amar M, Tabka Z, Van Praagh E. Effects of a back squat training program on leg power, jump, and sprint performances in junior soccer players. J Strength Cond Res. 2009 Nov;23(8):2241-9. doi: 10.1519/JSC.0b013e3181b86c40. PMID: 19826302.
2. Crewther, B. T., Kilduff, L. P., Cook, C. J., Middleton, M. K., Bunce, P. J., & Yang, G. Z. (2011). The acute potentiating effects of back squats on athlete performance. Journal of strength and conditioning research, 25(12), 3319–3325. https://doi.org/10.1519/JSC.0b013e318215f560
3. Stoutenberg M, Pluchino AP, Ma F, Hoctor JE, Signorile JF. The impact of foot position on electromyographical activity of the superficial quadriceps muscles during leg extension. J Strength Cond Res. 2005 Nov;19(4):931-938. doi: 10.1519/r-16364.1. PMID: 16437818.
4. Signorile JF, Kacsik D, Perry A, Robertson B, Williams R, Lowensteyn I, Digel S, Caruso J, LeBlanc WG. The effect of knee and foot position on the electromyographical activity of the superficial quadriceps. J Orthop Sports Phys Ther. 1995 Jul;22(1):2-9. doi: 10.2519/jospt.1995.22.1.2. PMID: 7550299.

Featured Image: restyler / Shutterstock

The post The Best Leg Workouts With Bodyweight, With Dumbbells, for Size, and More appeared first on Breaking Muscle.

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The 2022 CrossFit Individual Quarterfinals wrapped up on March 27, 2022. With all final results now counted, defending Korean National CrossFit Champion, Seungyeon Choi, has logged quite an eye-opening performance. One of the sport’s brighter international competitors, Choi finished in 45th place worldwide and in first place in the Asia region. It’s her prowess during “The Other Total” that might deserve more attention. 

In a workout more formally known as Workout 4, the South Korean-born athlete notched a 249-pound clean, a 184-pound bench press, and a 233.7-pound overhead squat. Achieved in 28 minutes and 36 seconds, the 667-pound total helped give Choi the first-place finish in the Individual Asian Quarterfinals. 

 

 

 

 

 

 

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A post shared by CrossFit Games (@crossfitgames)

[Related: Guilherme Malheiros Totals 1,101 Pounds In Event 4 Of The 2022 CrossFit Quarterfinals]

Between the now-concluded Open and Individual Quarterfinals, it’s been a superb start to the 2022 CrossFit Games season for Choi. Her performance stands out in particular in the Asia region, where she captured a third-place finish during the Open and a first-place result during the Individual Quarterfinals, respectively. It’s early but Choi seems to be on a great track as the CrossFit Games season unfolds. 

Plugging Away

In 2018, Choi competed in the Women’s division during her first CrossFit Open. She finished that initial campaign 4,822nd globally, 64th in the Asia region, and 13th in South Korea. A few years later, during the 2021 CrossFit Open, after training and gaining experience, Choi took first overall in Asia and South Korea for the first time. Later, she finished 34th overall in the CrossFit Games.

Choi might be at the launch pad of a promising career. Here are the results of her CrossFit career to date:

Seungyeon Choi — CrossFit Season Results

• 2018 CrossFit Open, Women: 4,822nd place worldwide; 64th place, Asia; 13th place, South Korea
• 2019 CrossFit Open, Women: 1,284th place worldwide; 8th place, South Korea
• 2020 CrossFit Open, Women: 740th place worldwide; 4th place, South Korea
• 2021 CrossFit Open, Women: 44th place worldwide; 1st place, Asia; 1st place, South Korea
• 2021 CrossFit Games, Women: 34th place worldwide 
• 2022 CrossFit Individual Quarterfinals, Women: 45th place worldwide; 1st place, Asia

At the age of 22, Choi still has plenty to accomplish. 

For instance, while it’s a lofty comparison, five-time reigning Fittest Woman on Earth®, Tia-Clair Toomey, won her first CrossFit Games when she was 23-years-old. Before she reached the pinnacle of the sport, Toomey spent a few years honing her craft in the competition. She didn’t win the CrossFit Games until her third berth in 2017. 

If Choi manages to make it all the way through this year’s CrossFit Games journey, it will only be her second time competing for the overall crown. In that event, it appears Choi is in line with one of the sport’s current greats. 

There will assuredly be a lot of obstacles to come for Choi. Provided she continues to make measured progress, there might not be any limits on what she can accomplish. Time will only tell what’s next on the horizon for the young woman as the 2022 CrossFit Quarterfinals continue. The Quarterfinals will wrap up on Sunday, April 24, 2022.

Featured image: @crossfitgames on Instagram

The post Watch South Korean CrossFitter Seungyeon Choi Lift a 667-Pound “The Other Total” During 2022 CrossFit Quarterfinals appeared first on Breaking Muscle.

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It seems any time everyone looks over to powerlifter Russell Orhii, he’s lifting staggering amounts of weight. On March 31, 2022, Orhii again demanded attention by pulling a 345-kilogram (760-pound) raw deadlift in training.

According to Open Powerlifting, Orhii’s latest deadlift eclipses his heaviest competition deadlift by 11 kilograms (25.9 pounds). It’s another example of the extraordinary heights Orhii might be capable of reaching in due time. 

Check out Orhii’s latest conventional deadlift PR below, courtesy of his Instagram page:

 

 

 

 

 

 

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A post shared by Russel Orhii (@russwole)

[Related: Powerlifter Prescillia Bavoil (69KG) Wins 2022 FFForce French Nationals, Scores Two Unofficial IPF Records]

Despite a slight snag on his pull, Orhii completes the deadlift relatively easily while maintaining his form. He executes it from a typical conventional stance without wearing wrist wraps. A beaming smile on his face as he locks out the pull appears to indicate how Orhii feels about the lift. 

Orhii is no stranger to pushing boundaries as a powerlifter. The 28-year-old is the owner of two International Powerlifting Federation (IPF) records — a 320.5-kilogram (706.7-pound) squat and an 841-kilogram (1,854.3-pound) total set at the 2021 IPF World Championships. Orhii accomplished both feats in the 83-kilogram weight class (182.9 pounds).

Here are Orhii’s full stats from that meet — the last time he competed in a sanctioned event:

2021 IPF World Championships — Russel Orhii

• Squat — 320.5 kilograms (706.7 pounds) | IPF World Record
• Bench Press — 187.5 kilograms (413.4 pounds)
• Deadlift — 332.98 kilograms (734.1 pounds)
• Total — 841 kilograms (1,854.3 pounds) | IPF World Record

A Rising Star

For someone who has only been professionally powerlifting since November 2015, Orhii has already pieced together quite the resume. He’s assuredly making a name for himself from various high-profile IPF events to USA Powerlifting competitions (USAPL). 

Here are some of the more notable highlights from the quickly-evolving career of one of powerlifting’s current significant players:

• 2015 USAPL Raw Collegiate Cup — 1st place | First career event
• USAPL Aggie Showdown — 1st place (2016, 2017)
• USAPL Raw National Championships — 1st place (2017, 2018, 2019, 2021)
• IPF World Classic Powerlifting Championships  — 1st place (2019, 2021)

It’s worth noting that Orhii’s most recent title attained with the IPF in September 2021 almost never happened.

On August 27th, 2021, the IPF issued a 12-month suspension to the USAPL and its powerlifters due to a failure to be wholly compliant with the World Anti-Doping Agency (WADA). However, Orhii competed anyway, as he attended the Championships while representing the U.S. Virgin Islands — an official territory of the United States but is otherwise unincorporated as part of the main landmass. 

A little over a month after the competition, that IPF suspension turned into an outright expulsion of the USAPL. Given Orhii’s eventual first-place finish and set records, it appears his decision to change his national representation for the time being was worthwhile. 

Orhii’s Powerlifting Future

When it comes to a wholesale log of top individual numbers, here are Orhii’s all-time personal bests from competitions. Note that his recent deadlift PR occurred, again, in training:

Powerlifting Competition Records — Russell Orhii

• Squat — 323 kilograms (712.1 pounds) | Raw 
• Bench Press — 194.99 kilograms (429.9 pounds) | Raw 
• Deadlift — 332.98 kilograms (734.1 pounds) | Raw
• Total — 843 kilograms (1858.5 pounds) | Raw

As the year of 2022 rolls along and Orhii continues to plug away in his training, the powerlifter has not yet announced when his next meet will be. 

Some potential competitive possibilities might include the 2022 USA Powerlifting Summer Power Fest in Houston, Texas, on June 25th, 2022. Orhii is a Texas native and has previously competed in many events in the “Lone Star State” early in his career. Assuming he can again represent the Virgin Islands, there is also the 2022 IPF World Classic Open Powerlifting Championships in Sun City, South Africa, on June 6-12, 2022. 

Whatever choice Orhii makes, it appears he’ll be ready for the strength rigors of any event. 

Featured image: @russwhole on Instagram

The post Powerlifter Russell Orhii Grinds Out a Deadlift PR of 345-Kilograms (760 Pounds) in Training appeared first on Breaking Muscle.

http://www.marksdailyapple.com/

Research of the Week

Keto and protein restriction are not quite the same.

The reduction in heart disease associated with light to moderate drinking may be caused by other lifestyle factors that accompany drinking—not the alcohol itself.

More riboflavin, longer telomeres.

Divorce has a much more detrimental effect on children’s educational attainment than parental death.

GlyNAC improves aging biomarkers in humans (and extends lifespan in rodents).

New Primal Kitchen Podcasts

Primal Kitchen Podcast, Episode 24: Eat to Beat Disease with Dr. William Li

Primal Health Coach Radio: Danielle Meitiv

Media, Schmedia

Bird flu puts pressure on poultry production.

Don’t open these.

Interesting Blog Posts

The creator of Ethereum supports the fight against seed oils.

Why kids are suffering.

Social Notes

Hazard ratios for heart disease.

Think about it…

Everything Else

How long term soy consumption affects monkeys.

One reason transhumanist immortality might fail.

Microplastics and gut health.

This is how you retire.

Things I’m Up to and Interested In

Interesting podcast: Zach Bitter talks to Akshay Nanavati, who plans on trekking 2700 km through Antarctica on a keto diet.

I’m not surprised: The link between hyper-processed food and type 2 diabetes.

Interesting offer: Cultured “lion meat.”

Great video: Saxophone!

Interesting theory of aging: Hyperfunction.

Question I’m Asking

What would you do if you retired?

Recipe Corner

• Simple fermented hot sauce.
• Fish in Veracruz sauce.

Time Capsule

One year ago (Mar 26 – Apr 1)

• Common Plank Mistakes to Watch Out For — Don’t do these.
• Spring Clean Your Pantry for a Healthy Year — How to do it.

Comment of the Week

“‘Would we be better off—overall—without modern technology?’

The question overlooks the very nature of technology.

Technology is the application of knowledge to suit practical aims. Whether this is via knapping chert into a cutting edge, domesticating animals, or googling a concept on the internet – understanding our environment, and applying that understanding, is a significant part of what it means to be human. Modern technology is nothing but the guided evolution of premodern technology.

A more relevant question is, “are we applying our technology in the best way?” Are we using modern technology to make our efforts more efficient and our existence more fulfilling? Are we applying our knowledge in a manner that makes our lives and our world better?

In the collective sense, we usually are not.”

-Nice reframe, Hate_me.

The post New and Noteworthy: What I Read This Week—Edition 171 appeared first on Mark’s Daily Apple.

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Back exercises come in two basic patterns: vertical, or overhead, pulls, like the classic pull-up, and horizontal rows. Many lifters are familiar with standard pull-ups, chin-ups, and pulldowns, but the wide variety of rows requires more specific attention.

The seated cable row offers distinct advantages over barbells, dumbbells, or other machines. The combination of body position, leverage, and unique resistance from cable pulleys make the exercise an excellent muscle-builder when using proper form to target the multiple back muscles.

Here’s a detailed guide to performing the highly effective seated cable row and programming tips to build a muscular, powerful back.

• How to Do the Seated Cable Row 
• Seated Cable Row Mistakes to Avoid
• Benefits of the Seated Cable Row
• Muscles Worked by the Seated Cable Row
• Who Should Do the Seated Cable Row
• How to Program the Seated Cable Row
• Seated Cable Row Variations
• Seated Cable Row Alternatives
• Frequently Asked Questions

How to Do the Seated Cable Row 

The seated cable row may, at first, appear daunting. Typically the machine consists of a long bench with a handle attachment on one side, an imposing weight stack, and not much in the way of reliable guidance.

More so than many other exercises in the gym, the seated cable row can’t often be learned by standing non-creepily in the corner of the gym watching another lifter do their set. The variety of handle options, versatile pulling angles, and prevalence of plain old bad form make it hard to know who to replicate to get the results you’re after.

Here’s a straightforward plan to learn basic and effective technique for the seated cable row.

Step 1 — Take a Seat

Find a “V”-shaped attachment with vertical grips which allow your hands to face each other. Clip the bar to the cable hook and sit on the bench with your legs bent and both feet on the platform.

Grab the handles, tighten your core, straighten your back, and extend your arms until they’re nearly locked out. Press against the foot platform to very slightly raise your glutes off the bench. Straighten your legs, feeling muscular tension through your entire body. When the weight lifts off the stack and your body moves backwards slightly, lower your glutes to the bench and ensure a tense, vertical upper body.

Your legs should be stiff with a slight bend. Your straight arms should be supporting the weight through the cable attachment. If your arms are nearly straight but the weight is not yet lifted from the stack, you’re too close. Repeat the process to reposition your body slightly farther back.

Form Tip: Some lifters may take a quicker setup by simply grabbing the handle, placing one foot on the platform while standing, and then “plopping” their body down onto the bench to raise the weight.

This no-frills process increases stress on the hips, low back, and shoulder joints due to the impact of dropping from a standing position while supporting additional weight (via the cable attachment). It also doesn’t allow the torso to remain in a well-supported position, which exposes the low back to more potential stress.

Step 2 — Row Your Elbows In

Press your feet into the platform without straightening your legs. Pull the bar into your mid-ab area until it touches slightly above your belly button. Throughout the movement, your upper arms should aim towards the ground, not towards the walls to either side.

Your shoulder blades should come together as your upper back contracts to help pull the weight. To reinforce your upper back engagement, imagine puffing your chest out. When you’ve reached peak contraction, your elbows should be slightly behind your body and your forearms should be near your ribs.

During the rep, focus on gripping the handle tightly while driving your elbows past your body. Keep your torso upright. Your upper body shouldn’t lean back to “reel in” the weight like a swordfish on a charter boat. Pulling only with your arms while keeping your upper body vertical ensures the large back muscles, not the smaller shoulders muscles or lumbar spine, are receiving the training stimulus.

Form Tip: The focus for this foundational movement is to keep the bar at roughly belly-button height to put the majority of the back under optimal muscular stress. A number of seated cable row variations manipulate the pulling angle to focus stress onto different parts of the back — pulling to the hips, above chest-level, etc. Those will be addressed below.

Step 3 — Extend Your Arms

After completing the range of motion (with the bar touching your abs), reverse the movement by pushing your elbows and lower arms forward. Continue gripping the handles tightly to ensure control of the weight. Your shoulder blades should naturally extend as you reach the end range of motion. Do not deliberately “reach” your shoulders forward, which would expose the shoulder joint to excessive strain.

Maintaining an upright torso is even more critical during the lowering phase due to the pulling force of the weight stack and potential instability of the lower back. Resist the urge to lean forward. Keep steady pressure through your feet to engage the hamstrings and glutes for added lower back support. Once your arms are nearly locked out and your back muscles are stretched, pause briefly before pulling the next rep.

Form Tip: Your legs and upper body should make a general “L” shape during the entire rep. If your upper body moves and the angle changes to more of a “V”, your lower back is being recruited to move and lower the weight, which increases strain.

Changing your upper body angle also changes the cable angle relative to your muscles because your arms are closer to an overhead position. This alters muscle recruitment and changes the exercise’s effectiveness.

Seated Cable Row Mistakes to Avoid

Because your upper body is unsupported during each rep of the seated cable row, you may run into common mistakes that can reduce muscle activation and increase the risk of injury.

Short Range of Motion

For maximum muscle recruitment and development, perform the seated cable row by pulling the bar until it touches your abs and extending until your arms are nearly locked out (because the target muscle is the back, which can be fully stretched before your arms are extended).

Lifters often avoid the end-range of motion, on either the stretch or the contraction, in an effort to “keep tension on the muscle.” However, when using proper form, the muscle is always under tension.

Using a full range of motion not only allows optimal development, but also allows the shoulder and elbow joints to function using their full mobility. Lifting with a full range of motion can help to improve overall joint mobility and flexibility. (1)

Avoid it: Individual limb lengths may sometimes require adjusting the seated cable row range of motion. For example, a lifter with very long arms may not be able to pull far enough to touch the bar to their abs while a lifter with short arms may have trouble getting into position while raising the weight off the stack.

Unless you’re exceptionally tall or exceptionally short (which will require adapting a number of exercises to your frame), maintain the reference point of using full stretch and full contraction on each rep.

Forward Leaning Torso

Wanting to move the torso forwards and backwards during a rep may seem intuitive and may even feel like a natural movement, but it’s counterproductive and exposes the lower back to added stress without adding significant muscular benefit.

Leaning forward while lowering the weight may appear to increase the exercises range of motion, and a longer range of motion can sometimes lead to increased muscle recruitment. However, with the seated cable row, that added range of motion is not coming from the target muscle (the large muscles of the back).

The increased range of motion is achieved because additional muscles, particularly the shoulders and upper back, have been recruited. The target muscle isn’t receiving any added benefit. You may have seen photos or videos of massive bodybuilders nearly touching their toes with the bar in an extreme stretch. Don’t do that. It’s unnecessary, high risk, and low reward.

Avoid it: Pretend there’s a padded backstop jutting up from the seated row bench. Imagine keeping your hips and lower back against the seat when lifting and lowering the weight. Your head, shoulders, and chest should remain roughly above your hips throughout each rep.

Lifting Too Heavy

The majority of seated cable row stations are designed with the weight stack facing the lifter. This can create a mind game for anyone who over-focuses on moving the most weight possible rather than moving an appropriate weight to achieve the right training stimulus.

Even though the entire weight stack is staring back at you during the exercise, never feel as though you’re “only” lifting a certain amount of weight. If you’re achieving muscular fatigue in the programmed rep range, you’re on the right track.

Trying to use too much weight is often an underlying cause in the two previous mistakes. When the weight is too heavy, you’ll be unable to achieve a full peak contraction, so your range of motion is shortened. An excessive load can also pull you forward out of position, and require swinging the upper body to use momentum, not muscle, to lift the weight.

Avoid it: As with most exercises, avoid letting your ego dictate your actions. The seated cable row should never be an exercise to attempt extreme weights because the body isn’t aligned for a major display of strength without risking injury. Follow the sets and reps in your routine and maintain consistent technique to target the intended body parts.

Benefits of the Seated Cable Row

The seated cable row can play a significant role in building a muscular back with minimal joint strain. It’s often one of the first exercises lifters in a home gym attempt to replicate, since its unique cable setup requires a dedicated workstation. Here’s why this exercise is a high priority movement.

Back Size

Seated cable rows are a staple in nearly every back-building workout, and for very good reason. The constant resistance provided by the cable makes it a highly effective way to place your back muscles under extended time under tension, which is the catalyst for more muscle growth stimulus. (2)

Reduce Lower Back Stress

The seated cable row delivers constant tension from the cable pulley along with a stable, lower-back saving body position (assuming your form is tight). This combination makes it an ideal exercise for lifters unable to perform other row variations — like the barbell row — which may increase strain on the lower back due to a less-supported body position.

The cable’s constant tension also allows lifters to achieve a significant muscle-building stimulus while using relatively lighter weights. This reduces the cumulative stress on the joints without compromising hypertrophy (muscle size).

Muscles Worked by the Seated Cable Row

The seated cable row, and all rowing variations, will target multiple muscles in the back.

Lats

The latissimus dorsi, or lats, are what most people think of when they think of “a big, muscular back.” The muscle runs from under the shoulders down to the waist, with the developed muscle being visible under the arms near the ribs. The lats are worked during the seated cable row when your elbows pull the weight towards your body, causing a powerful contraction on both sides of the body.

Upper Back

The upper back is a collective term for the part of the back running from shoulder to shoulder between the neck and shoulder blades. It’s composed of several separate muscles including the rear deltoids, teres, rhomboids, and trapezius. These muscles are recruited during the seated cable row as the scapulae (shoulder blades) pull inwards while raising the weight.

Biceps

The biceps aren’t, and shouldn’t be, the primary muscle moving the weight in a seated cable row, but they are significantly recruited during the exercise. When your arm is bent to pull the handle towards your body, your biceps assist in the movement. The smaller forearm and gripping muscles also support the movement, as they do during any type of “pulling” exercise.

Who Should Do the Seated Cable Row

The seated cable row builds muscle size with reduced wear and tear on the lower back and shoulders. This makes the exercise valuable for a number of lifters.

Lifting for Muscle

When a lifters’ goal is to build a muscular back, the seated cable row can be invaluable. The cable provides constant tension which puts the muscle under greater overall stress compared to free weight (barbell or dumbbell) rows, which can decrease stress due to gravity affecting leverage in different positions.

Lifters with Back Pain

Because the seated cable row allows a lifter to train effectively without needing significant weight, it’s an effective option for lifters dealing with lower back pain. The cable also allows more adaptable joint positioning compared to a rowing machine, making it a better option for lifters with shoulder or elbow pain.

How to Program the Seated Cable Row

The seated cable row can be programmed with several effective methods to suit a lifter’s goal and individual needs. Due to body position and necessary technique, the exercise is not well-suited to extremely heavy, low-rep programming.

Moderate Weight, Moderate Repetition

Using a classic bodybuilding-style approach, reaching muscular failure in the 8 to 12 rep range for three or four sets, is one of the most common and most effective ways to program this exercise.

Light-to-Moderate Weight, High Repetition

The constant tension of the cables allows lifters to get a significant muscle-building effect without heavy, low-rep loading. Using two to three sets of 12 to 20 reps can be an excellent workout to “burn out” the back, particularly as the last exercise of a back workout when the muscles are fatigued from previous work.

Seated Cable Row Variations

The seated cable row is extremely versatile and a number of simple, effective variations can be implemented by simply attaching a different handle and/or pulling the bar to a different point of your body.

Long Bar Attachment

Using a straight pulldown bar, or long bar, allows either a palms-up (supinated) grip or a palms-down (pronated) grip. A supinated grip will activate the biceps to a greater degree while a pronated grip may be more comfortable on your shoulders, especially if you use a wider grip (outside shoulder-width).

A supinated grip also allows the user to pull the bar more efficiently to the lower abs or waist, which reduces upper back recruitment and can increase lat activation. A pronated grip allows you to pull the bar much higher, to chest or neck-level, which decreases lat recruitment and increases muscular stress on the entire upper back.

Rope Attachment

Attaching a rope handle, more commonly used for triceps exercises, allow the wrists to rotate during the movement. This freedom reduces joint stress. The flexible nature of the rope, compared to a solid metal handle, also allows a slightly longer range of motion at peak contraction.

Similar to the long bar, rope rows can be performed low to the hips for increased lat stress. The rope attachment is often used for pulls to neck or eye-level, appropriately called “face pulls”. This exercise prioritizes the upper back and shoulder stabilizer muscles 

Single-Arm Cable Row

Attaching a single handle and rowing with one arm at a time offers several benefits. Like all unilateral upper body exercises, the overall core activation is increased, specifically the obliques and rotational stabilizers.

A single-handle, similar to the rope attachment, also allows your wrist to freely rotate during the exercise. This can decrease stress on the joints by encouraging the elbow to more with less restriction.

The single-arm cable row can also be performed while standing, instead of braced on the bench seat. This specific variation can have more athletic carryover, due to increased total-body recruitment. It has also been shown to build significant core strength. (3)

Seated Cable Row Alternatives

The seated cable row is highly effective and offers unique benefits, but other row variations can also provide specific training effects separate from the seated cable.

Barbell Row

The barbell row is considered one of the “big basics” — fundamental exercises like the squat, deadlift, bench press, and shoulder press which help to establish a base of head-to-toe strength.

The barbell row allows lifters to potentially move significant weight, which can have great carryover to building muscle size and raw power. However, due to the body’s position, the lower back is put under much more direct stress

Dumbbell Row

The dumbbell row is most commonly performed supporting the body on a flat bench while moving one dumbbell. However, using two dumbbells from a standing position can be another effective variation.

The dumbbell row is an effective balance of lower back support while also providing a full stretch and contraction for a strong muscle-building stimulus.

Chest-Supported Row

The chest-supported row is one of the most effective back exercises to drastically reduce lower back involvement, because the torso is fully supported on a bench and movement is unavoidably strict with no swinging.

This variation can be done on a specific chest-supported row bench or using a pair of dumbbells while lying chest-down on a bench set to a high angle.

Sit, Row, and Grow

Targeting the larger back muscles without aggravating the lumbar spine requires an attention to detail, both in exercise selection and performance. The seated cable row checks all boxes and allows you to train intensely without excessive strain. Practice the form tips and add the exercise to your back routine.

FAQs

Why does my grip fail before my back muscles?

It’s not uncommon for grip to fatigue during many back exercises, because the hands and forearms are much smaller than the larger, stronger muscles of the back. Fortunately, grip strength improves relatively quickly from consistent lifting. Adding one or two grip-focused exercises (such as a farmer’s walk or pull-up hold) to your training week should yield noticeable results in a short time.

However, if grip strength continues to interrupt your back workout, use a pair of lifting straps to secure your grip to the handle. Be sure to use straps only when necessary, on the most challenging sets. Over-relying on lifting straps can end up being counterproductive by reducing grip development.

Why does my lower back hurt after a set?

Even though one benefit of the seated cable row is reduced lower back strain, some lifters may not feel totally comfortable with the exercise depending on their underlying condition.

Placing the feet in a wider stance on the platform, driving through the heels, and more actively engaging the glutes and hamstrings can all help to provide maximal support to the lower back. Ensuring a strict upright torso and tense abdomen during every rep will also reduce strain.

Should I do seated cable rows if I have a different row in my workout?

The majority of back-focused workouts will include at least one “overhead pull”, like a pulldown or pull-up, and at least one type of rowing exercise. The seated cable row provides specific benefits compared to rowing with barbells, dumbbells, or machines.

To ensure optimal progress, avoid performing exercises which are too similar to one another. However, depending on your overall workout plan, a session which includes seated cable rows for moderate reps and, for example, barbell rows for lower reps, could be an excellent approach to build size and strength. Performing seated cable rows with a long bar, followed by seated cable rows with a single-handle, would be redundant and much less effective.

References

1. Afonso J, Ramirez-Campillo R, Moscão J, et al. Strength Training versus Stretching for Improving Range of Motion: A Systematic Review and Meta-Analysis. Healthcare (Basel). 2021;9(4):427. Published 2021 Apr 7. doi:10.3390/healthcare9040427
2. Burd NA, Andrews RJ, West DW, et al. Muscle time under tension during resistance exercise stimulates differential muscle protein sub-fractional synthetic responses in men. J Physiol. 2012;590(2):351-362. doi:10.1113/jphysiol.2011.221200
3. Fenwick CM, Brown SH, McGill SM. Comparison of different rowing exercises: trunk muscle activation and lumbar spine motion, load, and stiffness. J Strength Cond Res. 2009 Mar;23(2):350-8. doi: 10.1519/JSC.0b013e3181942019. PMID: 19197209.

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