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After sterling first-place performances at the 2022 Texas Pro and the 2022 Arnold Classic UK, Chinedu Andrew Obiekea, a.k.a. “Andrew Jacked,” is undoubtedly hoping for a shining debut at the 2022 Mr. Olympia. As the potential bodybuilding phenom of the 2022 calendar year, some established icons already think he’s destined for greatness. In light of that, the athlete seems to understand the value of taking cues from those who have been there and done that.
On Nov. 23, 2022, Jacked posted a video on his YouTube channel where he works through a back workout while guided by seven-time 212 Olympia champion James “Flex” Lewis. The video is appropriately entitled “Paying Attention to Detail,” given that it takes place during the final stages of Jacked’s preparation for the Olympia, being held on Dec. 16-18, 2022, in Las Vegas, NV.
Here’s an overview of the back routine Lewis takes Jacked through as he prepares for the biggest competitive moment of his young career so far.
Pull-Up
As directed by Lewis, Jacked starts his workout by warming up with a few sets of standard bodyweight pull-ups. Jacked uses a “suicide grip” — where one doesn’t wrap their thumb around a bar or barbell — to perform the pull-ups. The purpose of this change-up was to focus more on refining his back rather than strengthening his arms, while also disengaging Jacked’s forearms after he mentioned having a slight muscle strain.
Chest-Supported Low Row
Jacked and Lewis next shift to chest-supported low rows at a high volume. The aim of this specific movement was to build thickness in the back while forcing the athletes to isolate their back muscles. It is here where Lewis stressed an “attention to detail” beyond simply lifting heavy weight.
“To me, right now, it’s all about trying to get these little details out,” Lewis explains. “Because we all know you can train and put [expletive] six plates on the machine but to get a good detail out, that’s why you pose, pose, and pose. There’s no weight involved in posing, right? You’re just holding the pose, and when you’ve done that over weeks, you see all those [details].”
Chest-Supported Row and Bent-Over Straight Arm Pulldown (Superset)
Lewis wanted to challenge Jacked’s lattisimus dorsi muscles a bit more, in particular, making a superset of chest-supported rows and straight-arm pulldowns with cables a natural step in this workout. Lying face-down on an incline, Jacked’s lower lats were stressed with the rows, while the pulldown variation further worked the muscle without assistance from surrounding body parts. Lewis emphasized using a slow motion for both movements and little rest between sets.
Kneeling Lat Pulldown
Lewis and Jacked elect to do a variation of the traditional lat pulldown by performing it from a kneeling position while using a closer grip. The lats are still engaged and significantly stretched, while the kneeling position and differing grip also allow the core and pectorals muscles to also enjoy a measure of work.
Seated Machine Row
To conclude their workout, Lewis and Jacked throw in one more lat-muscle oriented movement with some seated rows. This closer, in addition to improving back strength and size, may also accentuate better posture for the athlete.
Knowing what Lewis has accomplished in his career, Jacked sees the icon as having a lot to offer someone still looking to make their mark. While he definitely knows how to take care of his body, Jacked seemed to appreciate Lewis taking the time to walk him through this workout. As the most important performance of Jacked’s career looms on the horizon, learning from the best could be the best way to properly prepare.
“The push [Lewis gave me] was crazy,” Jacked said. “That’s why I need someone that can take over. I just work based on my preference, and that’s why I am still in the maintenance phase. I need someone that can get me past my limits which is what I will definitely work on in my off-season after the 2022 Olympia. Because to be the best, I have to work with the best.”
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In their free time, most 16-year-olds probably aren’t working on building their strength in the gym. Rather than polish up their staple lifts, they’re likely playing video games, hanging out with friends, or just chilling out on the couch. Knowing this, it’s clear that powerlifter Morgan Nicholls is no average teenager.
On Nov. 28, 2022, Nicholls shared an Instagram clip of himself successfully locking out a 233.6-kilogram (515-pound) bench press with wraps. According to the caption of his post, the pressing feat is a personal record (PR) for the young athlete. Considering Nicholls’ age, it might be even more impressive how easily the lift appears to come to him the moment he lowers his stacked barbell onto his chest.
Nicholls’ bench press PR might be a seamless follow to what has been a productive 2022 for the competitor. In April 2022, Nicholls captured a 274.3-kilogram (605-pound) deadlift during a training session. If the pull were to occur in an official meet, it would’ve surpassed Arslan Bochkaryov’s World Record 250-kilogram deadlift (551.1-pound) in the 90-kilogram weight class by over 20 kilograms (44 pounds).
While he’s already showing off incredible power for his age (or any age), Nicholls doesn’t have an extensive powerlifting history. According to Open Powerlifting, the athlete has participated in just one sanctioned meet thus far — the 2020 Southern Powerlifting Federation (SPF) GP Summer Bash. He came in first place in the Teenage 13-15 division while competing in the 90-kilogram weight class with wraps. (Note: He actually finished his back squat with wraps but managed his bench press and deadlift raw.)
Here’s an overview of Nicholls’ only official powerlifting contest appearance to date:
Morgan Nicholls | 2020 SPF GP Summer Bash Top Stats
At the time of this writing, Nicholls hasn’t outlined when he plans to feature as a powerlifter again. That doesn’t mean he isn’t staying busy. Even quickly glancing at his Instagram bio should disclose he has quite a jam-packed schedule. When not crushing it as a lifter, Nicholls is a running back and linebacker for his high school football team, and even participates in track and field as a discus thrower.
While it’s not certain where he’ll take his talents next, it’s obvious Nicholls is an ambitious athlete. To live up to his mother’s strength sports legacy — a four-time Ms. Olympia and International Federation of Bodybuilding and Fitness (IFBB) Hall of Famer in Kim Chizevsky-Nicholls — he has to aim high. He’s certainly not falling short thus far.
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It’s been an eventful year for Larry “Wheels” Williams. Amidst various training updates and tidbits, the athlete disclosed he would stop using steroids indefinitely in a late-August 2022 video on his YouTube channel. After openly leaning on some measure of performance enhancing drugs for years, his rationale for stopping was that he wanted to see how his performance would fare without such assistance. As a substitute, because Wheels’ body no longer naturally produced testosterone, he went on Testosterone Replacement Therapy (TRT). His ongoing experiment on that front seems to be going swimmingly so far.
On Nov. 28, 2022, Wheels shared an Instagram video of himself capturing a 305-kilogram (672.4-pound) raw back squat while on TRT. Per the caption of his post, Wheels’ intention was to garner as many reps as possible (AMRAP) with the weight. While it appeared like he may have been able to lock out another rep, Wheels stopped squatting after six reps, suggesting that was his AMRAP with the massively loaded barbell. The athlete wore a lifting belt and knee wraps, and completed the set in his socks.
Editor’s Note: Breaking Muscle is not making a moral or ethical statement about the athlete’s actions. This article reports on what the athlete discloses about themselves. Breaking Muscle is not a certified medical resource and does not endorse the use of performance enhancing drugs.
In Wheels’ case, as he continues his new fitness and strength journey, he hasn’t shied away from being an open book in 2022. Especially when it comes to any milestones and potential pitfalls.
Before Wheels revealed he was now on TRT instead of steroids, he shared various staggering training briefs — including a 299.8-kilogram (661-pound) paused bench press in early April 2022, a 425-kilogram (937-pound) deadlift from May 2022, and a 421.8-kilogram (930-pound) deadlift for three reps later that same month.
As he prepped for his strongman return later in the summer of 2022, Wheels disclosed he had suffered an unfortunate back injury while deadlifting heavy weight. In the interest of precaution and a full recovery that didn’t derail other goals, Wheels withdrew from the 2022 Middle East’s Strongest Man contest. He cited a long-term outlook where he would eventually vie for an official 456.3-kilogram (1,000-pound) pull.
Wheels wasn’t done. After his announcement that he would stop steroid use, Wheels completed a 224.5-kilogram (495-pound) AMRAP squat for 15 reps in late September 2022. If that weren’t enough, he worked out with legendary eight-time Mr. Olympia (1998-2005) Ronnie Coleman in early November 2022. Amidst all of this excitement, one thing seems certain — Wheels will keep himself busy regardless of potential adversity and new experimentation.
The weeks and months ahead might prove pivotal for Wheels. As he continues to train while on TRT, he could soon outline what his next competitive goals will be. He might return to preparing for that 1,000-pound deadlift milestone, or he may find himself on a strongman platform. Regardless of his next fitness decision, it’s clear Wheels won’t be afraid to push himself in new fashions.
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If you listed the most popular ab exercises, there would be some familiar contenders like crunches, planks, and leg raises, no doubt. But one dark horse in the race is the Russian twist.
Credit: diplo_game / Shutterstock
You’ll see it performed by bodybuilders, fitness influencers, “functional fitness” athletes who wear toe-gripping shoes that look like gloves, group-fitness worshipers, and cardio enthusiasts.
One reason why it’s so regularly used is that it lets you really feel you abdominal muscles working, almost irrespective of how well the exercise is actually performed. You can do it “wrong” and still feel some kind of burn because you’re bending and twisting. A better reason why it’s so popular is because it targets nearly every muscle in your core, including the rarely targeted oblique muscles.
Here’s how to make sure you do the Russian twist the right way to get that deep burn in your abs and obliques, not your lower back.
The Russian twist is performed seated on the ground and looks quite simple, but there are some very important steps that often get overlooked. These small changes will make a big difference.
Step One — Find Your Feet
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Sit on the ground, bend your knees, and point your feet up to dig your heels into the ground. Bring your feet and heels close to your glutes and hips, which will be your fulcrum to move your upper body. Having your feet closer to your hips is going to give you more stability. Hold your hands together in front of your chest.
Form Tip: Keep your feet flexed and pointed up during the entire movement. Pointing your feet is going to do two things: First, it’s going to keep your weight shifted backward through your hips and into the ground, giving you more stability. Second, it’s going to help engage your hamstrings, which will then help to tuck your pelvis under during the movement. This helps engage more of your lower lower abs and internal oblique muscles instead of your hip flexors. (1)
Step Two — Tuck Your Chin and Roll Back
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Imagine you’re trying to hold an orange between your chin and upper chest. Tuck your chin down to hold it in place. This will stack your rib cage over your pelvis, so you can flex your abs and maintain core tension. It will also encourage your upper back to round so your lats can “wrap” around your ribs. If you try twisting your body while keeping a tall posture with your shoulders down and back, you’ll have the mobility of an elephant on a tightrope.
Be sure to roll back, not just lean back. If you quickly lean back from your hips, you’re likely going to extend your spine and lose the stable position you worked to get into. Instead, imagine you’re about to do a backwards roll and “uncurl” yourself into position. Allow your center of mass to be drawn backwards and use your feet to engage your hamstrings for stability.
Form Tip: How far should you roll back? If you’re laying on the floor, you’ve gone too far. If you can’t feel your heels digging hard into the floor, you probably haven’t rolled back far enough. Aim for a five or six out of 10 effort to hold the position.
Step Three — Look Over Your Shoulder
Credit: Andriiii / Shutterstock
With control, twist as much of your torso as possible to one side. If you’re doing it right, it should feel like someone karate chopped you in the outside part of your obliques (muscles on the sides of your abs). Then, rotate all the way to the other side. Alternate back and forth between sides with each repetition.
Form Tip: Look over your shoulder behind you, trying to get your shoulders to 12 and six on an imaginary clock. Each person will have a slightly different range of motion depending on their mobility and strength, so work within your own comfortable range.
Russian Twist Mistakes to Avoid
Make sure that when you’re performing the Russian twist, it looks good and feels good. Don’t let your technique slip as you fatigue and don’t grind through painful, improper form. Here are some common mistakes to watch out for.
Extending Your Back
If your chin and rib cage aren’t tucked when you roll back into position, then you may end up in extension with your abs are in a lengthened position. The more extended you are, the more lengthened your abs will be. This shifts stress away from your targeted ab muscles.
Credit: Gorgev / Shutterstock
When a muscle contracts, it shortens, so although you might “feel” your ab muscles working, you’re not setting yourself up for success to properly train and strengthen them since they won’t be able to effectively shorten or fully contract.
Avoid it: Don’t roll back quite as far. That way, you can maintain a better chin and ribcage tuck. Focus on making the exercise harder by using a full rotation, not by trying to lean as far back as possible.
Not Actually Rotating
This one is one of the most common problems. Some people swing their arms from side to side like a malfunctioning lawn sprinkler, but they’re not rotating their torso or shoulders.
Credit: Bojan Milinkov / Shutterstock
With this misapplied “technique,” you might feel some tension in your abdominals because they are simply resisting rotation, but there’s not much working in the obliques because they’re not moving through any real range of motion.
Avoid it: Keep your hands as close to your body as possible. You can use them to help guide the rotation to each side, but the farther your hands move away from your center, the more your arms will want to swing. Until you master the movement, keep your hands close.
Kicking Your Legs Out
When your legs are extended too far, it’s more difficult to shift your center of mass back while keeping your hips tucked under properly. This means there’s less load, tension, work sent through your abdominal muscles and obliques, and you’ll most likely feel the burn in your hip flexors and the top part of your quads (thighs).
Credit: Hananeko_Studio / Shutterstock
Straight legs also make it difficult to drive your heels into the ground, which will limit your hamstring engagement and affect your abdominal activation.
Avoid it: Pay attention to your entire lower body. Bend your knees, pulling your feet and heels back towards your glutes and hips. Point your feet and dig your heels into the ground. This will help to engage your hamstrings and lengthen your quads and hip flexors so they can’t take over.
How to Progress the Russian Twist
One general goal of training is to gradually progress each movement or exercise for consistent improvement. However, almost anyone can make an exercise “feel” more challenging. You need to make sure you’re are making it harder in a productive way.
Arms-Extended Russian Twist
Reaching your arms forward, away from your body’s center, is going to create a longer lever with increased challenge for your entire core. When you rotate, don’t let your arms take over or move separately from your torso.
Be sure to fully rotate by looking over your shoulders. The altered leverage is going to add more relative load for increased challenge, especially in the end ranges of motion.
Dumbbell Russian Twist
Adding resistance is the most common way to make a bodyweight ab exercise more challenging. By using a dumbbell, or a single weight plate, you increase the force needed to rotate your torso. Be sure to continue using a full range of motion, aiming your shoulders in a 12 and six position.
Begin holding the weight close to your chest. As you gain strength, you can hold the weight farther from your body, in the arms-extended position, before going heavier. This lets you squeeze more overall progression from relatively lighter weights.
Decline Russian Twist
Using a decline bench will shift more of your weight backwards because of the steeper angle working against gravity. Even though your legs are securely hooked into the bench, you should still actively try to dig your heels in to get your hips tucked under.
The increased angle of the decline bench should also allow each individual to get more range of motion towards the end of each rep.
Benefits of the Russian Twist
Many ab exercises train your central core muscles — the abdominals above your hips. The Russian twist incorporates rotation, which not only recruits additional muscles but creates more stimulus for a variety of results.
Good-Looking Abs
Ab training alone won’t deliver a great set of abs. You need to pay attention to calories and nutrition, too. But incorporating the Russian twist into your ab workout can give some attention to your oblique muscles, while hitting your main “6-pack” abs with a serious growth stimulus. Training your abs for muscle growth won’t create a blocky-looking stomach area, but it will play a role in creating a classic washboard look.
Athletic Ab Strength
Rotational movements are sometimes overlooked when it comes to building a strong, powerful core. (2) Training your abs with rotation, like the Russian twist, can help to build inter-muscular coordination that can carryover to the field, while building general core strength and stability that can help support heavy lifting.
Muscles Worked by Russian Twist
The Russian twist works more than just “your abs.” It emphasizes your oblique muscles, while calling much of your entire upper body into play.
Obliques
The obliques are the muscles on the sides of your abs that frame the six-pack. They run diagonally at an oblique angle, which is where they get their name. More accurately, there are two types of oblique muscles on each side of your body — the internal obliques and the external obliques. The internal obliques are found deeper in your core, while the external obliques are more visible.
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When twisting your body, the external obliques are responsible for contralateral rotation — the external oblique on your left helps you rotate to the right, and vice versa. These are the prime mover in the beginning part of each rep. Once you have rotated past the midpoint, the internal oblique is recruited for ipsilateral rotation — the internal obliques on your right help you complete rotation to the right. The internal obliques are not often trained, so don’t be surprised if you feel a deep burn at the end range of each twist.
Rectus Abdominis
The classic six-pack is actually a series of muscles known as the rectus abdominis. During the Russian twist, the rectus works to brace down and resist movement, because they’re primarily involved in traditional flexion exercises like crunches or sit-ups. This muscle works isometrically to keep your upper body stacked and stable during the twist.
Transverse Abdominis
Like the film Inception where there’s a dream within a dream, the transverse abdominis is essentially a set of abs under another set of abs. It is a thin sheet of muscle found underneath the rectus abdominis. The transverse abdominis, or TVA, primarily works isometrically to maintain postural tension. It also increases abdominal wall pressure to stabilize the spine and pelvis when moving, including during rotation. (3)
Hip Flexors
As their name suggests, the hip flexors are primarily involved in creating flexion (bending) at your hips. Reaching the top portion of that hip flexion, with your legs bent at an angle to your upper body, is when you can create a posterior pelvic tilt to target the lower abdominal muscles. (4)
Erector Spinae
The erector spinae, or spinal erectors, are deep muscles on your back that sit underneath the more well-known back muscles like the lats, rhomboids, and trapezius. The erector spinae extends your upper body backwards and creates lateral (side to side) flexion. During the Russian twist, they are involved more toward the end of each twist as your body reaches its peak range of motion.
How to Program the Russian Twist
The Russian twist isn’t just some random ab exercise. Because it trains your core in a unique way, with rotation instead of more traditional flexion, it can play a key role in your workouts.
Timed Circuits
This bodyweight ab exercise fits efficiently into a abdominal circuit performed at the end of any workout. Combine this with timed sets — performing continuous repetitions in a given time instead of counting individual reps — and you’ve got a winning pair.
Timed sets let you just focus on the quality of your work, and the clock will save you at the end. Good options are to use either 30 second of work with 30 of rest or 40 seconds of work with 20 seconds rest. Pick three to five exercises, including the Russian twist, and do two to four rounds at least twice per week.
Unweighted to Light Weight, Moderate to High Repetition
If you’re performing the Russian twist as a standalone exercise, not part of a circuit, you can burn your core using two to three sets of 15 to 25 reps. Remember that turning both to the left and right counts as one rep. You’ll reduce your workload if you count “right, one, left, two, right, three, left, four,” etc.
Russian Twist Variations
Once you’ve gotten a handle on the basic Russian twist, you can upgrade the exercise to hit your abs with more difficult movements.
Bicycle Twist
When paired with a specialized fat loss diet, this progression can be a key player in developing abs that look and feel like they have been carved from rich mahogany. As you rotate to look over your right shoulder, pull your right knee in towards your chest. But the major key is to not touch your elbow and knee together, as if you were doing a classic bicycle crunch.
To get a full range of motion using full hip flexion, your left elbow should pass your right knee as you twist. Keep the opposite foot braced and hooked into the floor. You have to go slow with this one because it involves some coordination. Try taking three seconds to reach each rotation and hold the end position for a brief pause.
Overhead Russian Twist
This movement is similar to the basic dumbbell Russian twist, but brings the arms in an overhead motion to further change the leverage and recruit the shoulders, serratus, and upper back muscles.
Don’t sacrifice range of motion. Bring the weight from one side of your body, to a straight-arm overhead position, to the opposite side of your body.
Standing Russian Twist
Sometimes called a full contact twist, this standing movement is one of the more athletic variations because it’s performed in a standing position and involves your entire lower body.
Use a barbell in a landmine unit to allow a smooth rotation from side to side. This exercise can be done with your feet stationary while moving the weight from hip to hip or, as a more advanced variation, pivoting on the balls of your feet and moving the weight from mid-thigh to mid-thigh.
FAQs
Will training my obliques make me look fatter?
No, only body fat can do that. Training any muscle, even your abdominals and obliques, will build lean muscle which improves your physique and your performance. What some people call “love handles” is actually body fat stored generally around the oblique region.Body fat is stored throughout your body in a genetically determined manner and training the muscle underneath that stored fat will not increase those fat levels. If it did, than anyone who trained their triceps with weights would be at risk of creating jiggly “batwings” instead of building muscular arms.
Can I lift my feet off the floor to make the exercise harder?
You could lift your feet, but it wouldn’t really be harder in a productive way. The point of having your feet down is to stabilize your hips and more effectively isolate the movement through your abdominal muscles. With your feet up in the air, it’s going to be harder to keep your pelvis tucked and harder to stop your hip flexors taking over, which both reduce ab activation. It will also be harder to achieve the end ranges of motion because your hips aren’t locked in place and your entire body will be moving as you twist.
Is using a medicine ball a good way to progress the exercise?
It can be, when it’s done right. A medicine ball (just like a dumbbell or weight plate) does add load, which is a straightforward way to increase the intensity of any exercise. But the added load shouldn’t distract you from the main technique objective, which is fully rotating your body, not just moving the ball from side to side. If you use a medicine ball, tap it just behind each hip as you twist to either side. This cue will remind you to use a longer range of motion.
C’mon and Do the Twist
When you design your next ab workout, don’t overfocus on crunch variations and planks. Rotational exercises like the Russian twist target underappreciated muscles like the obliques and help to develop serious core power. Once you learn to perform the movement correctly, you’ll be on the way to creating a stronger core with a complete and well-developed set of abs.
References
Workman, Chad & Docherty, David & Parfrey, Kevin & Behm, David. (2008). Influence of Pelvis Position on the Activation of Abdominal and Hip Flexor Muscles. Journal of strength and conditioning research / National Strength & Conditioning Association. 22. 1563-9. 10.1519/JSC.0b013e3181739981.
Stephens, J; Bacon, E; Evans, C; Locke, S; and McCulloch, R (2021) “ANTI-ROTATIONAL AND ROTATIONAL ABDOMINAL EXERCISES AND THE CONCURRENT MUSCLE ACTIVATION: A METHODOLOGY STUDY,” International Journal of Exercise Science: Conference Proceedings: Vol. 8: Iss. 9, Article 12.
Urquhart, D. M., & Hodges, P. W. (2005). Differential activity of regions of transversus abdominis during trunk rotation. European spine journal : official publication of the European Spine Society, the European Spinal Deformity Society, and the European Section of the Cervical Spine Research Society, 14(4), 393–400. https://doi.org/10.1007/s00586-004-0799-9
Takaki, S., Ms Pt, Kaneoka, K., PhD Md, Okubo, Y., PhD Pt, Otsuka, S., Ms, Tatsumura, M., PhD Md, Shiina, I., PhD Md, & Miyakawa, S., PhD Md (2016). Analysis of muscle activity during active pelvic tilting in sagittal plane. Physical therapy research, 19(1), 50–57. https://doi.org/10.1298/ptr.e9900
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Even in a well-earned retirement, four-time Mr. Olympia (2006-2007, 2009-2010) Jay Cutler has made it a point to keep up with his physical fitness and nutrition. Over his various media platforms, the 49-year-old bodybuilding icon regularly posts training updates, his latest goals, and wisdom to those who may want to follow in his footsteps. As Cutler starts to look ahead to a life milestone — he turns 50 on Aug. 3, 2023 — he’s diligently working on staying healthy.
On Nov. 28, 2022, Cutler shared a video on his YouTube where he works through a shoulder and triceps routine that features 11 separate exercises (including some calves finishers). He says it’s a part of a personal challenge as he nears the next phase of his fitness life.
Pre-workout, Cutler discussed how his work in the gym is going these days. While he’s stayed in the public eye with recent back workouts from the 2022 calendar year, he hasn’t always outlined his current physical state. Based on the sentiments surrounding this recent workout, Cutler doesn’t seem to be in a rush. He’s gradually pushing ahead to his long-term goals.
“Training is going well,” Cutler explains. “We’re working toward that ‘Fit for 50.’ I got up and did the stairs this morning. I’m on a mission, dude. I only did 30 minutes, so I’m not in the full swing of things.”
As for why he’s staying so dedicated in the gym and the kitchen, Cutler expresses that this routine is part of what he calls an ongoing “planned transformation” with his 50th birthday getting closer by the month. In mid-October 2022, after posing with influencer Lexx Little, some had speculated Cutler was seeking a competitive return as a Masters bodybuilder. He quickly squashed those rumors, noting he simply wants to maintain a high level of individual health.
Here’s an overview of Cutler’s complete shoulders and triceps workout from a glance:
Jay Cutler | “Fit for 50” Shoulders and Triceps Workout
During the workout itself, Cutler maintains he’s occasionally changed up segments and focuses of his upper-body training splits. He remains proficient in this aspect of his training, but it doesn’t appear to be something he appreciates.
“I’ve gone back and forth,” Cutler said. “I did arms together, I did chest and triceps. But now I do shoulders and triceps. And ask me why I split arm training, where I train most of the body parts together like legs. I hate arms. For my first-time viewers, I hate training arms.”
Post-workout, Cutler explains that the window after one finishes working out is the most essential time to accumulate proper nutrition for recovery and strength-building. Regardless of one’s preference, Cutler says any way to get protein in the body as fast as possible is ideal.
“Post-workout nutrition is the most important food,” Cutler clarifies. “But the question is, are protein shakes better after training or is whole food better after training? I think having immediate protein to get your body that replenishment is always great. Then, follow-up with an hour of actual digestible food.”
With no plans for a competitive return any time soon, Cutler is free to experiment with his workouts, training, and general influence on the bodybuilding world as he pleases. The living legend certainly appears to value the power he possesses with his massive platform, and it’s likely not something he takes lightly. For this strength sports titan, he can get “Fit for 50” at his own pace.
Chrononutrition is a relatively new specialty in the fields of nutrition and biology that tries to understand how the timing of food ingestion affects health. The central idea here is that metabolic health, cardiovascular health, and body composition come down not just to what and how much we eat but also when we eat.
You are, of course, aware that our bodies operate on a roughly 24-hour rhythm governed by circadian clocks. The sleep-wake cycle is the most obvious example. Many other aspects of human biology are also governed by 24-hour clocks operating both in the central nervous system and the peripheral organs and tissues. Chrononutrition seeks to answer two broad and related questions:
How do the body’s natural clocks affect food choices and metabolism?
How does food timing affect circadian rhythmicity and, consequently, various health markers?
The latter is particularly relevant to people who, probably like you, strive to make food, movement, and lifestyle decisions to maximize their health and longevity. Although the topic of chrononutrition has only gained traction within the past decade, evidence increasingly suggests that we may be able to manipulate food timing to improve well-being.
Today, I’ll briefly review the underlying premise of chrononutrition and return to a question that has come up many times in our community: Should I be eating or skipping breakfast if my goal is optimal health now and for decades to come?
Chrononutrition 101
Here’s what you need to know to understand chrononutrition:
First, many biological functions are guided by central and peripheral clocks. I already mentioned sleep-wake. Body temperature is another example. Body temperature peaks in the afternoon and decreases overnight, hitting its nadir in the early morning hours. More to the point of this post, many aspects of metabolism also operate on a circadian rhythm. These include1
Saliva production
Gastric emptying and gut motility (the movement of food through the digestive tract)
The release of digestive enzymes
Nutrient absorption
Beta cell function (insulin release from the pancreas)
Glucose tolerance
Hunger
Second, that elusive and enigmatic target we call “health” depends on proper circadian rhythm alignment—everything happening when it should. Research shows, for example, that circadian misalignment, as happens with shift work and eating at the wrong times, leads to impaired immune function.2
Third, we stay “on time” thanks in part to behaviors that tell the body’s clocks what time it is. These behaviors, like sleeping at night and getting early morning sun exposure, are called zeitgebers. Eating at the proper times is another zeitgeber that keeps our circadian rhythms aligned, contributing to physiologic homeostasis. Conversely, eating (or sleeping or getting light exposure) at the wrong times causes misalignment and dysfunction.
The implication, then, is that we can use what we know about the body’s natural rhythms to figure out the best and worst times to eat, and the consequences of getting it wrong. That’s chrononutrition.
So What ARE the Right and Wrong Times to Eat?
There are few things that scientists agree on, but I bet you’d be hard-pressed to find a scientist who thinks that eating at night is healthy, or even health-neutral. All the evidence from shift workers, mice, and human research subjects says eat during the day, don’t eat at night (actually, the reverse for mice since they’re nocturnal, but the point still stands).
That’s a pretty broad statement, though. We’d like to know more specifically, is it better to eat more of our calories in the morning, mid-day, or evening? Should we be loading carbs (or protein or fat) into our first meal of the day or closer to bedtime? These are exactly the types of questions chrononutrition researchers are investigating.
Observational data from epidemiological and prospective studies suggest that eating earlier in the day (i.e., eating breakfast) is associated with better glycemic control and less type 2 diabetes,3 better cardiovascular health,4 and less adiposity (lower body fat).5 Now, I know a lot of you practice time-restricted eating and frequently skip breakfast. Before you get too concerned, let me qualify this statement with some big caveats.
First, let’s remember that observational studies can’t establish causality. These findings tell us nothing about whether eating or skipping breakfast leads to better or worse health outcomes, just that they may be correlated. Only randomized controlled trials can point to causation, and that’s where these observations start to break down. RCTs looking at weight loss and cardiometabolic risk, for example, have yielded conflicting results. And two recent meta-analyses of RCTs found no consistent relationship between eating versus skipping breakfast and body composition.67
Also, the participants in these observational studies represent cross-sections of the population. By and large, they do not reflect the average health-conscious Primal individual who is fat-adapted and practicing intermittent fasting for the benefits. Quite the opposite. Take a new analysis of the large NHANES database that linked skipping breakfast with greater risk for cardiovascular disease-related mortality.8 In this sample, people who skipped meals were also more likely to smoke, drink excessively, have poorer diet quality overall, and face food insecurity—all of which are independently associated with cardiovascular disease. The authors even state that “skipping meals, in particular skipping breakfast, might also be a behavioral marker for unhealthy dietary and lifestyle habits.”
In other words, breakfast skippers—meaning people who simply don’t eat breakfast, not people who intentionally practice time-restricted eating—have more risk factors overall compared to their breakfast-eating counterparts. How much, then, can we say that skipping breakfast is to blame for their poor health outcomes?
What Does This Mean for Skipping Breakfast?
Should you or shouldn’t you skip breakfast? At this point, it’s hard to say for sure. It’s still the early days of chrononutrition, much too soon to crown breakfast the most important meal of the day.
That said, the evidence is already pretty solid that humans are more insulin sensitive in the morning. Folks with insulin resistance and type 2 diabetes might therefore have an easier time controlling blood sugar if they load more of their carbs, and perhaps more of their total calories, earlier in the day. Alternatively, if you’re going to ingest more carbs in the afternoon, try to time them around exercise to take advantage of insulin-independent glucose uptake.
For everyone else, I’d say continue to do what feels right to you, but be open to experimenting. It doesn’t hurt to try switching up your eating window if you’re currently skipping breakfast and still dealing with high fasting blood sugar, poor energy during the day, or other stubborn health issues.
I’m open to the possibility that as more human studies roll in, we may find that there are some advantages to an earlier eating window for just about everyone. Or we may find that it doesn’t really matter whether you eat breakfast as long as you aren’t eating too late. If skipping breakfast means your eating window gets pushed back, so you’re eating large meals close to bedtime, that may be the bigger problem.
Ultimately, the answer probably won’t be simple. The best and worst times for any given individual to eat are almost certainly a function of genetic predisposition, lifestyle factors (what is most feasible and least stressful), personal preference, and extant health. And, I expect, meal and macronutrient timing will always be farther down the list of things to worry about than what we eat and how much.
Self-experimentation is Still the Best Answer
If the epidemiological data have you feeling a little unsure about your breakfast skipping ways, by all means, go ahead and see what happens if you start eating breakfast. Maybe you’ll notice a big difference. Or you won’t, and you can go back to skipping breakfast if you so desire.
The one caveat here is that research also suggests that consistent meal times are important for circadian rhythm health. I wouldn’t recommend skipping breakfast one day, skipping dinner the next day, and then eating from 8 a.m. to 8 p.m. on day three. Pick a schedule and stick with it for, say, a month (a length of time I picked somewhat arbitrarily). Then try the other eating window for the same amount of time, and compare.
See if you notice any differences and how you feel, look, or perform in your workouts. Which one is easier for you given your work and family obligations? Importantly, is your sleep quality improved on one versus the other? Maybe you’ll even want to check blood markers and see how lipids or insulin (HbA1c) are affected.
If you feel and perform best skipping or eat breakfast, that’s your answer.
What’s your n=1 data? Have any readers had good results from going back to eating breakfast after a period of skipping? How about the opposite?
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While he prepares to compete as a powerlifter again on Dec. 3, 2022, legendary strength sports icon Hafthor Björnsson is seemingly leaving no stone unturned in his general training. With his last powerlifting meet occurring more than four years ago at the 2018 World Raw Powerlifting Federation (WRPF-Iceland) Thor’s Powerlifting Challenge, such a mindset might be more than appropriate. Since a veteran strongman like Björnsson is more accustomed to the dynamics of that sport, being prepared for every potential obstacle is probably a smart thought process.
On Nov. 25, 2022, Björnsson shared an Instagram clip of himself completing a 195-kilogram (429.9-pound) paused bench press with wraps during a training session. Björnsson seems to make the feat look rather easy on a lift that would be considered massive for many athletes. Knowing that, it might be indicative of a flourish soon to come for the strongman/powerlifter, especially if he’s to match his previous best powerlifting performance — a 250-kilogram (551.1-pound) bench press during the 2018 WRPF-Iceland contest.
With his return to powerlifting only an approximate week away from the time of the clip, Björnsson offered a little more context in what was apparently one of his last hard workouts pre-competition. In fact, it’s almost as if he deliberately made it more challenging for himself and his body.
“Four hours of sleep … no breakfast … some would call that fasting,” Björnsson wrote. “No music and training at 3 a.m.”
That said, while Björnsson seemingly pulled out all the stops to make this session harder, he likely knows when to pull back the reins. If he’s going to reach his stated goal of a 1,000-kilogram (2,204.2-pound) powerlifting total, every minute of quality rest could factor in.
“… My last heavy session before Dec. 3,” Björnsson continued. “Happy with the prep, and now I gotta get some proper rest in and a few light workouts before I smash my goal of a 1000-kilogram total.”
At the time of this writing, it remains unclear what powerlifting contest Björnsson will compete in on Dec. 3, 2022. However, it appears the athlete is more than open to sharing his competitive exploits with any willing spectators. Anyone who wants to see Björnsson feature as a powerlifter again can watch a live stream on his respective Twitch and YouTube channels.
Given Björnsson’s platform as one of the bigger names in the overall strength sports sphere, it’s fair to assume many will tune in to see him potentially notch that fateful 1,000-kilogram (2,204.2-pound) total.
Once he’s finished dipping his toes back into the powerlifting waters, Björnsson likely won’t rest for long. In mid-October 2022, the athlete revealed he would be working on his full-time return to strongman. Not that that sort of commitment is necessarily surprising. For a man with a reputation of titanic power, it might be full steam ahead in the coming months.
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After sustaining an unfortunate injury during the 2021 World’s Strongest Man (WSM), longtime strongman Terry Hollands revealed he would retire from professional competition. Around a year and a half later, the British athlete is suspending his time away for one last hopeful hurrah.
On Nov. 27, 2022, Hollands announced he would come out of retirement to compete at the 2023 Giants Live Britain’s Strongest Man (BSM). According to the caption of Hollands’ post, his reasoning behind the temporary return is that he has “unfinished business” to take care of. Plus, he wants his 7-year-old son Zach to see his father flourish in competition. The 2023 BSM contest will take place on January 28, 2023, in Sheffield England.
As he preps for his competitive return, Hollands maintained that he’s not concerned about performing well. With only roughly two months to go before the 2023 BSM — which is also the first contest of the Giants Live 2023 calendar, per the organization’s website — it might be a challenge to be as physically prepared as possible on such a quick turnaround.
That training timeline doesn’t appear to be a concern for Hollands.
“Is it possible to be ready in time for Britain’s Strongest Man?” Hollands wrote rhetorically in his post. “I back myself every time, so I say yes.”
At the same time, Hollands disclosed he plans to be an open book about his process in the lead-up to the 2023 BSM. It seems he hopes to shine a light on what his social media followers can learn from a professional-level strongman.
“This is the most transparent I’ll ever be, everything that goes into a prep will be covered.”
Before his retirement, Hollands was one of strongman’s more active athletes. According to Strongman Archives, throughout an approximately 16-year career that began in 2005, Hollands participated in over 100 individual contests. He appeared in 15 separate WSMs, qualifying for the Finals nine times while notching two respective third-place finishes during the 2007 and 2011 iterations. Hollands’ most notable strongman accomplishments might be respective victories in the 2007 BSM and the 2009 England’s Strongest Man (ESM).
Here’s an overview of some of the more noteworthy results from Hollands’ strongman career:
Terry Hollands | Noteworthy Career Results
2007 BSM — First place
2007, 2011 WSM — Third place
2008, 2012 — Second place
2009 England’s Strongest Man — First place
2010 Strongman Champions League (SCL) Ireland — First place | Tied with Žydrūnas Savickas
2011 All-America Strongman Challenge — First place
It’s impossible to figure out what to expect from Hollands after roughly one and a half years away from strongman. The only fair assertion in advance might be that he brings his absolute best to the table as a competitor and gets the potential closure he wants for himself and his family.
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Amidst a stacked field of elite competitors at the 2022 Mr. Olympia, Nick “The Mutant” Walker might be the biggest threat to Mamdouh “Big Ramy” Ellsbiay’s stake on a third straight Olympia title. In the final stages of his Olympia preparation, a recent update from Walker on his training progress shows he seems more than ready to go muscle to muscle with a bodybuilding great.
On Nov. 25, 2022, Walker shared a glimpse of his latest physique roughly three weeks before the onset of bodybuilding’s flagship competition. Per the caption of his post, Walker weighs a massive 262 pounds in the photo. With the 2022 Olympia set to take place on Dec. 16-18, 2022, in Las Vegas, NV, it’s distinctly possible Walker will only be putting some finishing touches on this stacked figure in the coming weeks.
This isn’t the first instance of Walker making headlines in recent weeks. In addition to the usual updates on his work in the gym over social media and otherwise, the 28-year-old athlete has been making the rounds on various platforms, discussing what he thinks lies ahead at the 2022 Olympia. That, in turn, has almost acted as a seamless way to track his progression over the calendar year.
For example, in early June 2022, Walker weighed in at a staggering 295 pounds. Then, in early November 2022, after taking some time to disclose where his progress stood, Walker shared that he had a body weight of 277 pounds. With his latest update on the account, this means the bodybuilder steadily cut 33 pounds off of his frame in roughly six months’ time.
Finally, after revealing he had recently reunited with his coach Matt Jansen, a confident and ambitious Walker minced no words about his 2022 Olympia outlook. He told bodybuilding legend and seven-time 212 Olympia champion James “Flex” Lewis he would be “Mr. Olympia without a doubt.”
Walker has undoubtedly stayed busy during 2022 as he charges headlong into his second-career Olympia appearance. After a stunning fifth-place debut in 2021, many assume he may only improve at the 2022 iteration. All eyes will be on the bodybuilder to live up to the hype.
Originally Posted At: https://breakingmuscle.com/feed/rss
If you care about creating an aesthetic physique, then you have engaged in the quest of the coveted v-taper — broad shoulders and a wide back leading down to a slim but hardened midsection.
The “swimmer’s look” is often admired, and if you want to achieve it, you need well-developed shoulders. In particular, the lateral head of the deltoid gives your shoulders visible width.
Credit: Nejron Photo / Shutterstock
The trick is that this particular body part is easily overlooked and there aren’t many exercises that directly focus on it. The lateral raise is the prime boulder-shoulder builder, but the basic movement is often poorly performed. This useful exercise is great for improving your shoulders’ size, strength, and joint health, but you can take things even further.
Here are 10 lateral raise variations to refresh your workouts and provide your muscles new stimuli to help you get rounded delts.
The cable lateral raise provides constant tension and shifts the hardest part of the range of motion from the top position — in a dumbbell lateral raise — to the bottom, stretched position.
Switching the equipment from a dumbbell to a cable pulley also changes the stimulus of the exercise and delivers a serious deltoid stretch, which is almost nonexistent with the dumbbell variation.
When to Do It
This is a great movement for working on your general technique and your mind-muscle connection, improving muscle-growth at the same time. (1) Program this exercise the same way you would do dumbbell lateral raises — at the end of a shoulder workout or “push” workout. Keep the reps relatively high, use pristine form, and focus on the muscle burn.
How to Do It
Stand next to a cable station set to the lowest point. Grab a single handle with the hand farthest from the station and flex your abs. Keep a rigid upper body and raise your arm out to your side while keeping your shoulder blade down and your wrist lower than your elbow.
Stop around shoulder-level, when you feel the load shifting away from your shoulder and to your traps. Exhale and lower with control to the starting position. Start light and avoid using momentum. If the cable station is big enough, you can do the exercise with both arms at the same time.
Leaning Lateral Raise
The leaning lateral raise emphasizes the shortened position or peak contraction. Because of the leaning position, a portion of the side delt’s range of motion is not trained because gravity’s pull doesn’t significantly affect the weight, but this allows you to use a relatively heavier weight and trigger new growth. (2)
Along with the lateral head of the deltoid, this differently emphasized range of motion also works the rotator cuff muscles, notably the supraspinatus.
When to Use It
Even though you can use more weight than the standard lateral raise, this variation is best performed after your heavier compound (multi-joint) lifts of the workout. Use it as your primary lateral deltoid exercise of the day or in a spicy superset combining this exercise, which targets the peak contraction, and a delt exercise focusing on the stretched contraction, like the cable lateral raise.
How to Do It
Grab a sturdy power rack with one hand, place your feet near the support, and lean away at an angle supporting yourself from a locked arm. Hold a dumbbell in your free hand and lift the weight sideways from a straight hanging position. You can raise the weight higher than shoulder-level without worrying about muscle recruitment, because the goal is to emphasize the shortened range of motion which means your traps will be recruited no matter what. Make sure you control the movement speed to optimize time under tension. Don’t swing the weight from the bottom position.
Seated Lateral Raise
This variation is for the “accidental” cheaters out there or anyone who has trouble controlling a strict movement. The stable, upright position makes it almost impossible to swing your torso without noticing.
The bench support ensures strict form for better muscle tension and a complete range of motion to trigger hypertrophy (muscle growth).
When to Use It
The seated lateral raise is a great way to learn the standing variation without interference from the rest of your body. It prevents involuntary cheating, as well as helping to focus with laser precision on your lateral delts. Perform it in lieu of standing raises until you feel your form is impeccable or when you want to go heavier while still avoiding any cheating.
How to Do It
Sit on a bench with a dumbbell in each hand and assume an upright torso position. Raise your hands out to your sides, near shoulder-level, without succumbing to the temptation of swinging your torso or shrugging your traps to compensate for this more challenging execution. Lower the weights with control to avoid momentum in the bottom position.
Machine Lateral Raise
Some exercise machines can be scoffed by experienced gym goers for their simplicity or design, but the fact is that they can often be as efficient as free weight exercises for building muscle. (4)
Certain machines might not be as useful for improving strength or coordination, but as long as your primary goal is building muscle, you’re covered with a well-designed machine. It might be even better in some cases. For instance, beginners can find some machine exercises easier to perform that with barbells or dumbbells. Many machines are also designed to minimize interference from non-target muscles.
When to Do It
If you’re a beginner or advanced lifter, or just want to change things to refresh your workouts and prime new growth, give this variation a try. For beginners, machines are usually very easy to use and they can ensure proper form, so you’re training the desired muscles. Advanced lifters will appreciate the fact that machines will isolate and fatigue a specific head of the deltoid, more easily accumulating quality training volume for a body part.
How to Do It
Sit down in the machine and place your elbows under the pads. Raise your elbows to your sides until they are parallel to the ground, then lower them with control. The machine lateral raise can serve as a great teaching tool for learning to “lead with your elbows” and not your wrists, focusing more on the lateral head of your shoulders and less on straining the joints of your shoulders, elbows, and wrists.
Partial Lateral Raise
You’re used to light weights when you perform lateral raises, right? It’s time to shock your muscles into growth. Research has shown that using a limited range of motion can be useful for promoting strength and hypertrophy under the right conditions. (3)
Use a shortened range of motion to your advantage and provide the lateral delts something they never experienced to promote hypertrophy — very heavy weights and super-high tension.
When to Do It
Partial movements and “calculated cheating” can be beneficial, but should be reserved for experienced lifters who’ve already mastered the full movement with good form. If you’re using heaving weights just for the sake of it, and start swinging the dumbbells like a monkey with a pair of cymbals, you might trigger injuries instead of growth.
If you’re a gym veteran that has lagging shoulders, give this high-intensity variation a go. You can use it earlier in your shoulder or upper body push workout without trouble, because it’s a heavy-duty exercise.
How to Do It
Just because it’s a partial range of motion doesn’t mean you can just whack away at it without care. Stand up holding a pair of relatively heavy dumbbells. Keep your torso stable and rigid without swaying your hips. Raise your arms to your sides, similar to performing regular lateral raises. Stop at roughly half of your usual range of motion, when your arms are at an angle toward the ground.
Even though you’re using heavier weights, it’s still an isolation exercise. To prevent trap activation and emphasize you shoulders, think about pushing the weights to the side walls and not up in the air. Avoid shrugging your shoulders with the heavy weights. Do not be afraid of trying longer duration sets of 15 to 20 repetitions to compensate for the shorter time under tension.
Landmine Lateral Raise
The landmine is a versatile tool which can provide countless exercise variations, and the lateral raise is no exception. The thick handle will challenge your grip and the unique barbell path will train your core to a greater extent than other lateral raises.
If you’re concerned with athleticism or being functional while also increasing shoulder size, this variation will provide an effective upper body stimulus.
When to Do It
This unique single-arm movement can be used either at the start of a workout to prime you for a heavy pushing exercise, during a circuit combining different athletic attributes, or at the end of your session to focus on hypertrophy.
How to Do It
Set a barbell in a landmine unit and grab the sleeve with a palm-down grip. Stand tall with the weight around pelvis-level. Brace your core, briefly hold your breath, and lift your arm “up and out” to the side. Lead with your elbow to ensure maximum deltoid engagement and keep your arm straight. In the top position, your palm should be facing forward. Slowly lower the weight to its initial position. Perform all reps with one arm before switching to the other side.
Y-Raise
This exercise is often used in rehab or “prehab” because it is restorative and not strenuous on the shoulder joint, but that doesn’t mean it can’t be used for building muscle.
The Y-raise is an effective deltoid-builder and it will also reinforce other key muscles responsible for shoulder health, such as the middle and lower trapezius and the supraspinatus.
When to Do It
This variation is relatively harder than many others on this list, so you’ll have to refrain from using heavy weights. As such, use it at the very beginning of a workout, to warm-up your shoulders, or at the end of your session to finish the lateral head of the deltoid.
If you have a history of joint pain, or if basic lateral raises leave you feeling achy (in a bad way, not simple muscle soreness), then make the Y-raise your middle-delt builder of choice. It’s one of the least stressful movements on your joints.
How to Do It
Get an adjustable bench and set it at a low incline, around 30 degrees. Lay face down on it with a dumbbell in each hand, hanging your arms down toward the ground. Keep your arms mostly straight as you raise your arms up and out. At the top of the motion, your body should resemble a giant “Y” if viewed from above. If you can’t lift your arms until they’re in line with your head, reduce the weight. This exercise is not meant for moving heavy weight, so aim for sets of 10 to 20 repetitions.
6-Way Raise
The 6-way raise takes the basic lateral raise up a notch by increasing the range of motion and recruiting even more muscles.
This exercise, popularized by late bodybuilding legend John Meadows, is a combination of shoulder raises in various directions. It’s designed for complete development of the deltoids and trapezius. This is the variation you want to employ if you desire to build an impressive “yoke” — the muscles of the shoulders, upper back, and neck.
When to Do It
Consider this exercise if you have a bit of experience under your belt, after you’ve mastered standard lateral and front raises. It is a great finisher, performed as the last exercise of your workout. Try this exercise at the very end of a shoulder or push session, to provide a burning session and terminate the deltoids. It’s also the perfect fit when you don’t have time or energy to perform several shoulder exercises after your main work.
How to Do It
Sit on a bench holding relatively light dumbbells and perform a strict lateral raise, bringing the weights from your sides your to shoulder-levels. From there, bring your thumbs together while keeping the weights horizontal to the ground. Next, raise your arms over your head. Then, you have to execute all of these motions in reverse — lower your arms in front of you, then bring them to your sides, and lower them down straight. That’s one single repetition.
You can understand why it would be nearly impossible to use heavy weights. Each repetition is very long, so you can’t go crazy with the load, but it provides a very long time under tension for your whole shoulders and upper traps, which is amazing for muscle growth.
Barbell Upright Row
The upright row isn’t technically a lateral raise variation, but the exercise follows the same anatomical motion — humerus abduction, or lifting your upper arm out to the side — and it trains the same target muscles in pretty much the same fashion. Using both arms to lift a barbell will also allow you to use a heavier weight, triggering more muscle growth.
This movement does have a reputation as a “shoulder wrecker,” but it actually depends upon the individual and the context. It may put stress on your shoulders and wrists, but avoiding a close-grip movement and adjusting the range of motion can help reduce the risks.
When to Do It
If you want to embark on a muscle-building, bulking phase while lifting some heavy weights, this movement is perfect for you. The barbell upright row will recruit slightly more muscles overall, but it is still focusing on the side deltoids and upper trapezius. As such, you can perform it in a full-body workout, or during your shoulder or push sessions. More weight and more muscle recruited means that you’ll trigger a greater anabolic response from the body, leading to better growth.
How to Do It
Grab a barbell or EZ-curl bar with a shoulder-width, palm-down grip and stand tall with your arms straight down in front of you. Raise your elbows to the sides to lift the barbell while keeping it close to your body. Lead the movement with your elbows, like you would do with a lateral raise. Stop when your upper arms are around parallel to the ground or near shoulder-level.
You can often go heavier with this movement, but that doesn’t mean you should shift the focus of the exercise away from the key muscled. Don’t start swinging the weight up or excessively shrugging your shoulders. Keep your shoulder blades down and think of your elbows as the prime movers. Don’t get too crazy with super-heavy weights. Sets of eight to 12 reps will do the trick for building size and strength.
Rope Upright Row
If you have persistent joint problems and can’t find a way to safely or comfortably perform the barbell upright row, try this cable variation to enjoy the same feeling and benefits.
The rope handle allows more freedom of movement in your wrists and shoulders, while the constant tension from the cable allows a good training stimulus without heavy weights.
When to Do It
With this exercise, you can’t and shouldn’t go as heavy as with a barbell. So perform it at the end of your shoulder sessions, to finish off your delts. If you’ve been afraid of the barbell upright row, or if you have generally painful joints, think about giving this exercise a go. You should be able to trigger hypertrophy with a longer range of motion and with less pain.
How to Do It
Stand in front of a cable station set at the lowest point. Attach to it a rope, grab it with your thumbs pointed down and your palms facing your body. Drive your elbows up and out, as high as you comfortably can without feeling pain. Keep your elbows higher than your wrists during the movement.
Do not specifically think about your hands, just let them move freely so you can focus solely on your deltoids. If you want to get spicy, pause at the top for several seconds.
Muscles Worked by the Lateral Raise
The lateral raise is an isolation movement focusing on the lateral head of the deltoid, but other muscles also contribute to the exercise. In fact, no exercise can technically “isolate” a single muscle, it just emphasizes one. Here are all the muscles trained by these variations.
Deltoids
The deltoids, or shoulder muscles, are composed of the three heads, all attached to the humerus (arm bone). The anterior head is on the front of the shoulder, attached to the clavicle, and shares function with the pecs — internally rotating the arm, raising it forward, and adducting it (bringing the arms together).
The lateral head is located on the middle of the shoulder and its fibers arise from the acromion process of the scapula (shoulder blade). This is the prime mover during the lateral raise, because it is responsible for arm abduction (raising it to the side). Finally, the posterior deltoid, also attached to the scapula, can be found at the rear of the shoulder and is involved in externally rotating and extending the arm.
Credit: Paul Aiken / Shutterstock
When you perform a lateral raise, all three heads will contribute to the movement, but the focus should be on the side delts. Rotating your arm internally or externally will make the front or rear delts contribute a bit more, so you can also use that to target your weakness.
Trapezius
This big and strong back muscle, going from the base of your neck to the middle of your spine, is a big contributor to the lateral raise. The traps are composed of several regions having slightly different functions, but they’re all responsible for scapular motion and stability.
Your middle and lower traps hold your shoulder blades back together and down, while the upper traps are recruited extensively because the motion of raising your arm also involves raising your scapulae, to allow full range of motion. Unless you don’t move your scapulae at all, which is almost impossible, you will feel the exercise in your upper traps.
Supraspinatus
This tiny shoulder muscle is one of the four members of the rotator cuff. It’s located on the scapula in a cavity between the acromion and clavicle and it attaches to the humerus. The supraspinatus assists the deltoids in arm adduction and will be involved during the lateral raise. Having a strong and healthy rotator cuff is key for injury prevention, strength, and longevity. (5)
Lateral Raise Form Tips
The lateral is often butchered for the sake of ego-lifting and moving more weight. This creates the typical blunder of shrugging the weight up as your arms are raised, which uses the traps assist the delts.
The problem is that the traps will then overshadow the shoulders, because they are a relatively stronger muscle, which leaves the shoulders undertrained. Keep your shoulder blades down and limit scapular motion to a minimum. A good cue is to try to lift the weight outward, not upward. This will cue your lateral delts to be recruited first.
Credit: Kzenon / Shutterstock
Hand and arm position can also be difficult. If you’re not careful, you can very easily ask for the assistance of a closely related muscle: the anterior deltoid. The front delts are already overstimulated by many pressing movements, so it’s often best to focus on your side delts with this exercise. To do that, drive the weight with your elbows and have your wrists lower than your elbows at all times. You can even slightly rotate your arms internally (forward) to focus more on the outer delts. And keep your elbow close to in-line with your shoulder, not far in front of your body.
Finally, another mistake caused by ego is to employ excessive momentum. This increases the risk of injuries, recruits the traps too much, and diminishes the range of motion. Flex your abs hard to stabilize your upper body and prevent swinging. Use your shoulders, not your lower back, to lift the weight.
Raise Your Shoulders to the Next Level
The lateral raise is a must for any lifter who desires broad shoulders. Focusing on your side delt is the best way to get there and achieve the coveted v-taper look. If the simplicity of the classic dumbbell lateral raise isn’t enough and you’re ready for more challenges, include one of these variations in your training plan to get your delts to the next level.
References
Calatayud J, Vinstrup J, Jakobsen MD, Sundstrup E, Brandt M, Jay K, Colado JC, Andersen LL. Importance of mind-muscle connection during progressive resistance training. Eur J Appl Physiol. 2016 Mar;116(3):527-33. doi: 10.1007/s00421-015-3305-7. Epub 2015 Dec 23. PMID: 26700744.
Peterson MD, Pistilli E, Haff GG, Hoffman EP, Gordon PM. Progression of volume load and muscular adaptation during resistance exercise. Eur J Appl Physiol. 2011 Jun;111(6):1063-71. doi: 10.1007/s00421-010-1735-9. Epub 2010 Nov 27. PMID: 21113614; PMCID: PMC4215195.
Schoenfeld BJ, Grgic J. Effects of range of motion on muscle development during resistance training interventions: A systematic review. SAGE Open Med. 2020 Jan 21;8:2050312120901559. doi: 10.1177/2050312120901559. PMID: 32030125; PMCID: PMC6977096.
Schwanbeck SR, Cornish SM, Barss T, Chilibeck PD. Effects of Training With Free Weights Versus Machines on Muscle Mass, Strength, Free Testosterone, and Free Cortisol Levels. J Strength Cond Res. 2020 Jul;34(7):1851-1859. doi: 10.1519/JSC.0000000000003349. PMID: 32358310.
Schwanbeck SR, Cornish SM, Barss T, Chilibeck PD. Effects of Training With Free Weights Versus Machines on Muscle Mass, Strength, Free Testosterone, and Free Cortisol Levels. J Strength Cond Res. 2020 Jul;34(7):1851-1859. doi: 10.1519/JSC.0000000000003349. PMID: 32358310.
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Warrior Fit Testimonials
First, I want to say thank you for convincing me to do Tabata! I was struggling to lose weight and Finally I found something that helped! I really appreciate your coaching! - Craig T.
Ever since I was convinced to do Tabata I have seen huge results, I lost 6 pounds and gained energy in the first 3 weeks. I have been working out for 3 months before I decided to do Tabata and I struggled to lose weight.
At first I thought "How am I losing weight by bringing my heart rate up then cooling down then bringing it up again?" I don’t know how it works but it does!
Thank you!! - Theresa F.
The first day of Tabata, I wondered WHAT AM I DOING - I AM 56 !! Five weeks later I knew that it was what I needed. I learned that I could push myself well beyond my comfort zone and feel good later. I have a marked improvement in physical as well as emotional endurance. - Lyn C.
When I was first told about Tabata I was very excited from the word go, however that excitement stemmed from the fact that I had no clue what it meant. I missed the first week of class b/c I was traveling for work so when I came in during the 2nd week I had some making it up to do.
It was hard at first b/c my body wasn't used to working out at such a fast pace, but once I got into a rhythm I started to feel very good. These classes are no joke. If you stick with it you will leave there feeling stronger, healthier and overall better about yourself and what you've accomplished.
I would recommend these classes to anyone. Darrin is a great trainer and he'll keep you going with his energy.
- Jami L.
Warriors Fit Audio
Warrior Fit uses High Intensity Music to get ya Moooovin' So we can all "Get Our Sweat On"
The link below will give ya a freeee shot at Audible plus a couple audio books just to try it out and if you haven't used audio books on your commutes you are missing out. Get pumped up before you get to where you are going and exercise your mind. I use it Everyday. Go get yours now!
Chrononutrition is a relatively new specialty in the fields of nutrition and biology that tries to understand how the timing of food ingestion affects health. The central idea here is that metabolic health, cardiovascular health, and body composition come down not just to what and how much we eat but also when we eat. 
For now classes are 6pm and 640pm at 2840 Wildwood st in the Boise Cloggers studio.
Book your class NOW!
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