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There are impressive lifts that are significant signs of progress, and there are noteworthy lifts that double as exceptional milestones. With a recent personal boundary-breaking accomplishment while training in the gym, young powerlifter Jesus Olivares can count himself amongst the special latter group.
On September 13, 2022, Olivares shared an Instagram video of himself completing a 455-kilogram (1,003-pound) raw back squat during a training session. According to Olivares’ post’s caption, it’s also a personal record (PR) as he breaks the hallowed 453.6-kilogram (1,000-pound) squat barrier for the first time.
For context compared to his individual career, Olivares’ PR squat unofficially surpasses his raw all-time competition best by five kilograms (11 pounds). The reigning International Powerlifting Federation (IPF) World Champion in the +120-kilogram weight class notched a 450-kilogram (992-pound) squat at the 2022 AMP Classic Open Nationals. That mark helped Olivares to a first-place performance in the contest.
For context compared to his peers, Olivares becomes the latest athlete to join the notable 1,000-pound squat club. There’s a plethora of powerlifters and strongmen who have added the massive squat figure to their resumes. However, there was a time when a 1,000-pound squat was rarer in the strongman sphere. With a 456-kilogram (1,005-pound) squat during the 2016 USA Powerlifting (USAPL) Raw Nationals, Ray Williams became the first IPF/USAPL powerlifter ever to reach the milestone. For Olivares to get this accomplishment now might speak to how far he’s come as an elite lifter.
The 23-year-old seemingly had nothing but gratitude in the caption of his squat Instagram post.
“There is only one certainty in life,” Olivares wrote. “A strong man stands above and conquers all. God gets all the glory for this one.”
Olivares is accustomed to making waves with his strength as a powerlifter. Amidst his work at the recent 2022 AMP Nationals, the athlete captured an unofficial world record deadlift of 402.5 kilograms (887.3 pounds). The feat would’ve been a World Record for the +120-kilogram weight class if accomplished at an international competition. Williams still holds the official mark with a 398.5-kilogram (878.5-pound) pull from the 2018 IPF World Classic Powerlifting Championships.
At the same time, Olivares’ final total of 1,110 kilograms (2,447.1 pounds) from that contest would’ve been the second-heaviest raw total in IPF powerlifting history. Daniel Bell still owns the top spot with a 1,182.5-kilogram (2,607-pound) total that he achieved at the 2021 World Raw Powerlifting Federation (WRPF) Hybrid Showdown III.
At the time of this article’s publication, Olivares will not be competing in upcoming contests. At this rate, whenever he steps onto a platform, he may write another great chapter in his blossoming career.
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On September 12, 2022, American powerlifter John Haack shared Instagram footage where he captured a raw 275-kilogram (606.3-pound) bench press during a training session. Per the caption of his post, the successful bench press rep is a new personal record (PR) for Haack.
According to Open Powerlifting, Haack’s new bench press mark unofficially exceeds his all-time raw competition best by 7.5 kilograms (16.6 pounds). That figure of 267.4 kilograms (589.7 pounds) from the 2022 World Raw Powerlifting Federation (WRPF) American Pro is the current all-time World Record in the 90-kilogram division.
Haack’s display of strength conveniently comes at a time when he’ll soon have the opportunity to extend his World Record. The powerlifter is preparing for the upcoming United States Powerlifting Association (USPA) Pro Raw. That competition will take place on Sept. 24, 2022, at the Brave Enough CrossFit Gym in North Kansas City, MO.
In addition to his staggering bench press record, Haack also possesses the all-time World Record deadlift and total in the 90-kilogram category. Here’s an overview of the athlete’s top all-time raw competition bests:
John Haack (90KG) | All-Time Raw Competition Bests
Throughout his career, Haack has established a high standard of excellence. Of 25 powerlifting contests to his name, some of which he competed in both the Open and Junior divisions, Haack has won on 21 occasions and qualified for the podium 24 times. When he competes at the USPA Pro, Haack will try to extend his winning streak to four competitions dating back to September 2021.
Here’s a rundown of notable results from Haack’s career:
John Haack | Notable Career Results
2013 USA Powerlifting (USAPL) Badger Open (Open/Raw) — First Place | First career victory
2015-2016 USAPL Raw Nationals (Open/Junior/Raw) — First place
2017 WRPF Boss of Bosses 4 (Open/Raw) — First place
2018-2019 USPA The Tribute (Open/Raw) — First place
2020 USPA Metroflex Powermania (Open/Raw) — First place
2020 WRPF The Showdown (Open/Raw) — First place
2021 WRPF Hybrid Showdown III (Open/Raw) — First place
2021 WRPF Kern US Open (Open/Raw) — Second place
2021 WRPF The Bucked Up Showdown (Open/Raw) — First place
2022 USPA Hybrid Showdown 4 (Open/Raw) — First place
Haack doesn’t have much to prove as a powerlifting superstar with a few World Records under his belt. One of the best things he could do is to continue building a legendary resume by attaining even loftier records.
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On September 11, 2022, Canadian strongman Mitchell Hooper shared an Instagram clip where he squatted 315 kilograms (695 pounds), raw, for five reps. According to the caption of the athlete’s post, the feat is a new five-rep personal record (PR) for Hooper, who wore a lifting belt and knee sleeves during the set.
Hooper’s demonstration of leg power is a part of ongoing preparation for his debut at the upcoming 2022 Rogue Invitational. That contest is scheduled to take place on Oct. 28-30, 2022, at the Dell Diamond Stadium in Austin, TX.
In anticipation of the competition, Hooper recently started filming a series on his YouTube channel entitled “Road to the Rogue Invitational.” The first video — shared on Sept. 7, 2022 — features the athlete practicing various traditional events featured in strongman contests. (Note: At the time of this writing, the organizers of the 2022 Rogue Invitational have not announced the events for the contest.)
Hooper ends up lifting Atlas Stones, working through a respective Farmer’s and Sandbag Carry, and even throws in a one-kilometer run on a treadmill for good measure. All in all, Hooper calls his diligent training in the first episode “a good place to start.”
Notably, while defending champion Martin Licis returns to defend his title, two-time reigning World’s Strongest Man (WSM) Tom Stoltman, 2021 Europe’s Strongest Man (ESM) Luke Stoltman, and four-time WSM champ Brian Shaw each declined their invitations after competing in last year’s edition. Tom Stoltman finished second behind Licis in 2021.
Three such noteworthy absences mean the 2022 Rogue Invitational field could be wide open for an up-and-comer like Hooper. After a 2022 WSM Qualifying Round blitz and three consecutive podium finishes in this year’s Giants Live Strongman Classic, Giants Live World Open, and Shaw Classic — Hooper may very well be in line to capture his first major international strongman victory.
The 2022 Rogue Invitational is set to occur on Oct. 28-30 in Austin, TX.
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Kiera Aston is a rare breed of a strength sports athlete. The fitness extraordinaire is simultaneously a competitive powerlifter and an International Federation of Bodybuilding and Fitness (IFBB) Pro League bodybuilder. Aston’s latest training accomplishment exemplifies precisely what the versatile competitor brings to the table.
On September 11, 2022, Aston shared an Instagram post where she completed a raw deadlift of 275 kilograms (606.3 pounds). The pull is a new personal record (PR) for the athlete who wore a lifting belt and lifting straps to help lock out the successful rep. In addition, per the caption of Aston’s post, it is 3.57 times her body weight of 77 kilograms (169.7 pounds) at the time of the lift.
Aston’s deadlift achievement appears to have come after a time when she felt she had to take a step back and recalibrate. After a recent hand injury (date undisclosed), Aston learned she needed surgery that would put a wrench in any potential upcoming competitive plans amid recovery.
She channeled this bit of adversity and turned it into a milestone.
“So apparently, this is what happens when you take a step back and do what you enjoy,” Aston wrote in the caption of her post. “I’ve had zero pressure to exceed in anything since finding out I needed hand surgery. But I don’t do this sport because I have to; I do it because I love it. I haven’t had much structure going into sessions. I just knew I wanted to deadlift, grow my lower body, and get fitter by incorporating some CrossFit sessions. So that’s exactly what I’ve been doing.”
Aston’s new long-term goal is eventually attaining a deadlift of at least 300 kilograms (661.4 pounds) with a body weight of 74.8 kilograms (165 pounds). The mark would also be four times Aston’s body weight. According to Open Powerlifting, no women’s powerlifter has ever deadlifted that much weight in the Raw or Raw With Wraps category. The competitor seems to be well aware of what her potential achievement would mean.
” … The biggest pull in female powerlifting history has my name on it,” Aston wrote. “It’s not ‘if’ … it’s when!”
To date, Aston has competed in just one sanctioned powerlifting meet — the 2019 Global Powerlifting Committee (GPC) Great Britain Bristol Qualifier, where she came in first place. Meanwhile, per NPC News Online, Aston has one bodybuilding result to her name. It came in the form of an 11th-place result in the Figure division at the 2020 Romania Muscle Fest Pro.
Here’s an overview of the athlete’s top stats at her sole powerlifting contest:
Kiera Aston (76KG) | 2019 GPC Great Britain Bristol Qualifier Top Stats
While she isn’t formally competing, Aston has set her sights on a lofty deadlift achievement. At the high level the athlete seems to train, it might only be a matter of time before she makes history.
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For some lifters, nothing beats the upper-body pump they get from a high-intensity chest workout. Many of these gym-goers hope to build a bigger, stronger chest by focusing on the bench press, but mastering the simple and effective bodyweight dip often goes overlooked.
Credit: Reshetnikov_art / Shuttertock
This staple movement isn’t just for gymnasts or calisthenics enthusiasts. It’s a fundamental old school exercise that’s been used by bodybuilders and strength athletes for decades.
Adding dips to your workout routine will target your pecs, triceps, and shoulders for an all-around bigger, fuller, stronger upper body. Here’s how to use only your body weight to deliver a deep burn and explosive pump for your chest.
Dips can be done on dedicated dip bars, at an assisted dip station, or a sturdy and stable pair of chairs. Whichever setup you’re using, ensure it’s at a height where you can keep your legs and feet off the ground when in the bottom (stretched) position. This will allow a full range of motion for maximum benefit.
Step 1 — Get up on the Bars
Credit: bbernard / Shutterstock
Step up to the dip station and grab the bars with palms your facing inward. Keep your arms straight — depending on the setup, you may need to sightly jump into the locked out position. Bend your legs slightly so that your arms support your entire body weight.
Keep your back straight and your head looking forward. Engage your core and glutes by squeezing them both to keep your entire body tight.
Form tip: Ideally, your hands should be roughly shoulder-width distance. Some dip bars are angled to allow different grip widths. If your hands are farther apart, shoulder-joint strain can increase and tension on your chest muscles can decrease.
Step 2 — Lower into a Stretch
Credit: Anton Romanov / Shutterstock
Slowly lower your body until your elbows are roughly at 90-degree angles, if your mobility allows. Maintain a forward-looking head position, but let your upper body angle slightly forward to increase recruitment of the chest muscles.
Your elbows will naturally angle slightly outwards. Avoid excessively flaring your elbows directly to the sides, which can increase strain on the shoulder joints.
Form tip: Use a slow tempo to ensure control, maximum muscle tension, and boost muscle growth. (1) Take up to three seconds to reach the bottom position.
Step 3 — Drive up to Full Contraction
Credit: MDV Edwards / Shutterstock
Push your body up in a controlled, fluid motion. Stop once you’re back at the starting position with nearly straight arms. Briefly pause at the top to stabilize your body and minimize any swinging.
As your body rises, focus on feeling constant tension contracting your chest muscles. Engage the mind-muscle connection by focusing your full attention on the pecs and visualize the muscle fibers working.
Form tip: Your body’s path upwards should mirror the lowering phase. Your head and shoulders should arc slightly in front of your hands on the way down, and your upper body should return to a fully stacked position with your elbows above your wrists.
Dip Mistakes to Avoid
Dips are a classic bodyweight exercise that can add strength and size to your chest, arms, and shoulders. However, poor form can lead to suboptimal results or potential injury, including wear and tear on your rotator cuff tendons. (2) Fortunately, the most common errors are relatively easy to avoid.
Locking Your Elbows
In the top position, avoid locking your elbows ramrod straight. Maintain a slight bend in your arms to keep them under constant tension and yield optimal muscle-building results. (3) Paying attention to your arm position at lockout reinforces using a relatively slow tempo while focusing on maximum muscle recruitment.
Credit: SofikoS / Shutterstock
In addition, locking your elbows puts them in a potentially hyperextended state, which may increase your risk of injury.
Avoid it: As your body approaches the top of the movement, pay attention not only to your chest muscles contracting, but your arm position. This will be difficult to do if you use sloppy, swinging repetitions, so maintain a constant, fluid motion throughout each repetition.
Dipping Too Low
The bottom, stretched position of most exercises is where the involved joints are under the greatest potential stress. Save your shoulders by paying close attention your depth when doing dips.
Credit: Art4star / Shutterstock
Going too low, beyond the point where you feel your shoulder muscles stretching, can significantly strain the joints. Remember, form is king when it comes to any exercise. Bodyweight exercises, including dips, are no different.
Avoid it: As you lower your body into the stretched position, you should feel both your chest muscles and shoulder muscles stretching. Don’t let your ego talk you into using an excessive range of motion. If you can see a mirror during the exercise, pay extra attention as your elbows approach a 90-degree bend. Stopping slightly higher is more acceptable than dropping too low.
Benefits of Dips
This basic bodyweight exercise allows you to build muscle mass and strength in your upper body, particularly your chest, shoulders, and triceps. Mastering strength training exercise with your bodyweight can also help to reduced your overall risk of injury and improve core stabilization.
Increased Muscle Mass and Strength
Doing dips stimulates your pecs, triceps, and core significantly. By stretching and creating tension on the entire chest muscle, dips are an efficient exercise for boosting muscle growth. (4) Bodyweight exercises have also been shown to be comparable to free weight exercises for building strength. (5)
Improved Joint Health
Maintaining muscular balance is essential for joint stability and overall health and performance, and bodyweight training is a highly effective solution. (6)
Credit: Nannupa / Shutterstock
If you perform many pulling exercises or participate in activities that are pulling-intensive (e.g. training on rowing machines, pull-ups, many combat sports, etc.), regularly performing dips can build strong pushing muscles to help prevent muscular imbalances. A 10% increase in strength training volume has shown to substantially minimize overall injury risk. (7)
Improved Core Stabilization
Dips aren’t solely a chest exercise. You’ll engage your core by keeping your lower body stable throughout the movement. While your core isn’t directly trained during dips, it is strongly recruited to provide total-body stability and coordinated movement as you press. Improved core stability helps to promote overall strength, health, and injury prevention. (8)
Muscles Worked by Dips
Dips are a highly effective exercise for strengthening the muscles located in and around the chest. While dips primarily target the chest itself, the triceps and shoulders are also directly trained, as well as smaller stabilizers throughout the upper body.
Pectoralis Major
The pectoralis major is a thick, fan-shaped muscle that’s the largest muscle of the front chest wall. The pecs have multiple functions controlling arm movement including flexion and adduction (bringing the arms toward the body’s centerline)(9)
Credit: Bojan Milinkov / Shutterstock
The pec major has two heads, the clavicular (upper chest) and the sternocostal (mid and lower chest). When executing dips, the clavicular head is more significantly worked as you approach the top portion of the movement. The sternocostal head is more highly activated as you lower into the stretched position. (9)
Triceps Brachii
The triceps consist of three separate but functionally similar muscle heads — the long, medial, and lateral. These are found on the back of the upper arm. The triceps are responsible for straightening the arm at the elbow joint, extending the shoulder, and moving the arm behind the torso — all of which work in sync during dips. (10)
Dips apply tension on all three heads of the triceps. Interestingly, the medial head, in particular, is more activated when the elbow is flexed beyond 90-degrees and the body reaches a relatively significant depth. (10)
Anterior Deltoid
The anterior deltoid (front shoulder muscles) is involved when raising the arm forward, in line with your body. More particularly, it’s engaged when moving your arm from behind your body to the front and/or overhead. During dips, the anterior deltoid is activated when your upper arm moves from the 90-degree bent position into the top position with your arms straight arms by your sides.
The anterior deltoids shoulder not be the primary working muscle during dips, but they are recruited significantly, which is why lifters with pre-existing shoulder problems may not be comfortable performing the exercise.
Abdominals
The abs are worked statically to control your lower body and maintain a stable total-body position. Similar to performing pull-ups, it’s not uncommon for lifters to feel some ab tension (or even post-workout soreness) in their abs after several intense sets of dips.
While your abs aren’t contracting through a significant range of motion, they are recruited to maintain control over the hips and pelvis, and prevent any leg swinging.
Who Should Do Dips
Whether you’re pushing a lawnmower or pushing a weight overhead, having adequate upper body pressing strength is essential. Dips can help to increase muscle mass, improve functional strength, and build greater upper body mobility.
Bodybuilders and Physique Athletes
Dips are a bodyweight-only alternative to the bench press or other chest pressing exercises. It allows lifters to train the chest with high tension, high intensity, and minimum equipment. Dips can help to sculpt the chest by working the pecs at a unique angle, creating an effective stimulus for growth. (11)
Strength Athletes
Any lifter focused on moving maximum weight in a pressing movement (bench press, overhead press, clean & jerk, etc.) can benefit from adding dips to their accessory training. By building the chest, shoulders, and triceps, you can improve the potential power and strength those muscle can exert. (12) The bodyweight dip also allows an intense workout with relatively less load, which can reduce cumulative stress on the joints.
How to Program Dips
Most beginners will find the dip to be challenging because you’re required to lift the majority of their own body weight, which can be too difficult due to lack of strength. Fortunately, persistence and effort will yield improvement. Experienced lifters can also benefit from the exercise as a training staple for size and strength.
Unweighted, Moderate Volume (Sets and Reps)
When chasing optimal muscle gains, training the bodyweight dip with four to six sets of 12 to 15 reps, once or twice a week can be highly effective. Approach failure on the final reps of each set to ensure appropriate intensity. This total volume provides your chest with sufficient time under tension to trigger muscle growth.
Weighted or Unweighted, Low Repetition
Performing low volume with low repetitions, such as four to five sets of three to six reps, is a reliable method to build strength. This low volume can be achieved by suspending weight from a belt, holding a dumbbell between your feet, or from simply being unable to perform more than six repetitions with good form.
Performing unweighted, low repetition sets frequently throughout the day is one effective method for building strength and improving technique. This is known as greasing the groove and it’s a highly effective way to master any bodyweight exercise, including dips.
Dip Variations
Dips can be used by lifters and athletes of any fitness level to apply tension to the multiple heads of the chest, triceps, and delts. Begin with more manageable versions of the dips while focusing on form, then add intensity and volume as you progress.
Ring Dip
Ring dips are a more challenging variation that requires significant muscular coordination, balance, and stability. This exercise applies tension to the pecs through a long range of motion while also challenging the smaller stabilizers in the shoulders and upper back.
Ring dips are a popular exercise in CrossFit programming, as well as general gymnastic-based programs, but the increased recruitment of the upper body stabilizers can help to improve muscular coordination and overall shoulder health when programmed appropriately.
Triceps Dip
This very subtle variation uses slight adjustments to your arm and torso positions. These will decrease emphasis on the chest and increase recruitment of the triceps, making it a popular and efficient arm-building movement.
The first significant difference from the chest-focused dip is to maintain an upright torso during the descent rather than leaning forward, to reduce recruitment of the chest muscles. Even more importantly, keep your elbows near your body and aimed towards the wall behind you. (13) Don’t allow them to flare outwards.
Dip Alternatives
If a lack of shoulder mobility or pre-existing injury prevents you from executing dips, there are plenty of alternative exercises you can do to continue adding size and strength to your chest.
Push-up
Good ol’ push-ups. This classic exercise is an excellent alternative to dips that still uses your own bodyweight to apply tension to the pecs and pressing muscles.
Some experienced lifters consider push-ups to be too easy but, like dips, push-ups can be progressed with increased volume or external load to consistently challenge the muscles. The chest and shoulder muscles aren’t put through a significant stretch during push-ups, compared to dips, making them an ideal option for lifters with pre-existing joint pain.
Bench Press
The classic bench press is an excellent substitute for dips because the potential to move heavy weights can carryover to size and strength gains. Some gym veterans would rank the bench press on par with dips as fundamental chest-building exercises.
The flat barbell bench press is obviously essential for powerlifters, as one of the competitive lifts. Its potential to build upper-body strength can also carryover to other strength athletes including strongmen and strongwomen.
FAQs
Are dips bad for the shoulders?
Using proper form and avoiding the technique mistakes explained above, dips will place more stress on the pecs, triceps, and anterior deltoid muscles instead of the associated joints. This optimal muscle recruitment can significantly reduce the risk of injury.
However, if the exercise is executed with improper form or too heavy a load, dips may lead to shoulder impingement, potentially straining the rotator cuff tendons. (14) Fundamentally, the principles which apply to all exercises apply to dips — do them properly, with programming appropriate for your fitness level, and you’ll minimize potential hazards.
How should I program dips with other presses in a chest workout?
Specific programming variables will depend on a number of factors, including your experience level, training frequency, and goals. Generally speaking, performing one to three various types of presses in a single workout can be an effective way to train your chest.
Ideally, the exercises will be diverse — such as the flat barbell bench press, dips, and incline dumbbell press. Redundant training — such performing the flat barbell bench press, flat dumbbell bench press, and close-grip barbell bench press in one session— will deliver excessive fatigue and minimal results.
Time to Take a Dip
Shoulder injuries, poor shoulder mobility, and lack of “pushing strength” can interfere with daily life and hinder performance in the gym, on the platform, and on the field. However, incorporating dips into your training program can pack on muscle, increase strength, reduce injury risk, and enhance physical performance for lifters, athletes, and weekend warriors alike.
References
Wilk, M., Zajac, A., Tufano, J.J. The Influence of Movement Tempo During Resistance Training on Muscular Strength and Hypertrophy Responses: A Review. Sports Med 51, 1629–1650 (2021). doi: 10.1007/s40279-021-01465-2
Mckenzie, Alec & Crowley-McHattan, Zachary & Meir, Rudi & Whitting, John & Volschenk, Wynand. (2021). Glenohumeral Extension and the Dip: Considerations for the Strength and Conditioning Professional. Strength and Conditioning Journal. 43. 93-100. 10.1519/SSC.0000000000000579.
Burd NA, Andrews RJ, West DW, Little JP, Cochran AJ, Hector AJ, Cashaback JG, Gibala MJ, Potvin JR, Baker SK, Phillips SM. Muscle time under tension during resistance exercise stimulates differential muscle protein sub-fractional synthetic responses in men. J Physiol. 2012 Jan 15;590(2):351-62. doi: 10.1113/jphysiol.2011.221200. Epub 2011 Nov 21. PMID: 22106173; PMCID: PMC3285070.
Krzysztofik, M., Wilk, M., Wojdała, G., & Gołaś, A. (2019). Maximizing Muscle Hypertrophy: A Systematic Review of Advanced Resistance Training Techniques and Methods. International journal of environmental research and public health, 16(24), 4897. https://doi.org/10.3390/ijerph16244897
Calatayud, J., Borreani, S., Colado, J. C., Martin, F., Tella, V., & Andersen, L. L. (2015). Bench press and push-up at comparable levels of muscle activity results in similar strength gains. Journal of strength and conditioning research, 29(1), 246–253. https://doi.org/10.1519/JSC.0000000000000589
Harrison, Jeffrey. (2010). Bodyweight Training: A Return To Basics. Strength & Conditioning Journal. 32. 52-55. 10.1519/SSC.0b013e3181d5575c.
Lauersen, J.B., Andersen, T.E., Andersen, L.B. Strength training as superior, dose-dependent and safe prevention of acute and overuse sports injuries: a systematic review, qualitative analysis and meta-analysis. Br J Sports Med. 2018 Dec;52(24):1557-1563. doi: 10.1136/bjsports-2018-099078.
Huxel Bliven, K.C., Anderson, B.E. Core stability training for injury prevention. Sports Health. 2013 Nov;5(6):514-22. doi: 10.1177/1941738113481200.
National Institutes of Health: Stat Pearls. Anatomy, Thorax, Pectoralis Major Major.
Landin, D., Thompson, M., Jackson, M. Functions of the Triceps Brachii in Humans: A Review. J Clin Med Res. 2018 Apr;10(4):290-293. doi: 10.14740/jocmr3340w.
Baz-Valle, E., Schoenfeld, B. J., Torres-Unda, J., Santos-Concejero, J., & Balsalobre-Fernández, C. (2019). The effects of exercise variation in muscle thickness, maximal strength and motivation in resistance trained men. PloS one, 14(12), e0226989. https://doi.org/10.1371/journal.pone.0226989
Reggiani, C., & Schiaffino, S. (2020). Muscle hypertrophy and muscle strength: dependent or independent variables? A provocative review. European journal of translational myology, 30(3), 9311. https://doi.org/10.4081/ejtm.2020.9311
Cinarli, Fahri & Kafkas, Muhammed & Soylu, Abdullah & Yılmaz, Nurkan. (2021). EFFECT OF ELBOW ANGLE ON TRICEPS BRACHII AND PECTORALIS MAJOR MUSCLE ACTIVITY DURING PARALLEL BAR DIP. 27. 57-69.
Escamilla, R. F., Hooks, T. R., & Wilk, K. E. (2014). Optimal management of shoulder impingement syndrome. Open access journal of sports medicine, 5, 13–24. https://doi.org/10.2147/OAJSM.S36646
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The 2022 Yamamoto Pro took place on September 10, 2022, in Padua, Italy. With the 2022 Olympia inching ever closer, this year’s International Federation of Bodybuilding and Fitness (IFBB) Pro League contest in Italy held a lot of weight as another step in the qualification process. As the respective competitors showed off their immense mass, it was another opportunity for some to make a name for themselves.
The 2022 edition of the Yamamoto Pro featured four divisions, with Vladyslav Suhoruchkoas one of the headline victors. The respective winners of each category earned an automatic place in the Olympia on December 16-18, 2022. Meanwhile, with the Yamamoto Pro being an IFBB Tier 4 contest, the second to fifth place finishers earned points ranging from four to one in their overall bid for the prestigious bodybuilding competition.
The final point standings for athletes who haven’t won an IFBB Pro League contest this season will be finalized on November 20, 2022. Here’s a rundown of the results from the Men’s Open division at the 2022 Yamamoto Pro:
2022 Yamamoto Pro Results | Men’s Open
Vladyslav Suhoruchko
Mohamed El Eman
Andrea Muzi
Jamie Christian-Johal
Roman Fritz
Pasquale D’Angelo
Harry Harris
Anton Bippus
Mustafa Yildiz
Fabio Romagnolo
With his win, Suhoruchko continues a quality spate of performances in recent years. The Ukrainian athlete finished in fifth place at the 2022 Big Man Evolution Pro. Plus, according to NPC News Online, he took home a second-place result at the 2020 Romania Muscle Fest Pro. As a result of his victory, Suhoruchko will now compete in his first career Olympia contest. He follows in a recent line of athletes who will make their Olympia debut this late fall.
Here’s an overview of the other Men’s divisions featured at the 2022 Yamamoto Pro.
According to the IFBB Pro League calendar, the next contest on the docket for some of these competitors is the 2022 Arnold Classic UK Pro, set to occur on September 24-25, 2022, in Birmingham, England.
The Arnold Classic UK Pro is Tier 2 under the IFBB’s umbrella, meaning the second through fifth place finishers can earn qualifying points ranging from eight to five. It’ll assuredly be another significant rung on the ladder to the 2022 Olympia.
Eggplant on the grill is such a simple and delicious side dish! In this recipe, we salt the eggplant to help remove some of the water and moisture from the slices so that you get a flavorful bite that’s crispy on the outside and tender on the inside. Enjoy the eggplant as is with a sprinkle of fresh herbs, or drizzle on balsamic vinegar, tahini sauce or Primal Kitchen Italian Dressing or Balsamic Vinaigrette.
We like using Italian, Graffiti, Chinese or Japanese eggplant for this recipe. They are meaty, firm, and hold up to grilling well. Feel free to adjust grill time depending on your grill and any parts of it that are hotter than others. The end result should be crispy on the outside and soft and flavorful on the inside without being chewy. If the flesh of your eggplant ends up chewy but the outside is already too browned, reduce the heat of your grill a little and cook the eggplant for longer – chewy eggplant usually means it’s undercooked.
How to Grill Eggplant
First, cut off the stem and end of each eggplant. Then slice the eggplants into rings about ½” thick. You can also slice them on an angle or into thick strips if you’d like. Place the sliced eggplant in a large bowl and add a generous pinch of salt. Toss the eggplant to distribute the salt. Place a large cloth or towel on top of a large sheet pan and lay the sliced eggplant out on top of it. Allow the eggplant to rest for 30 minutes or so. You can also place a towel on top of the eggplant and another sheet pan on top of that to push down on the eggplant and release more water.
Blot or wipe the eggplant slices with a towel to remove excess moisture. Then salt and place them into a bowl. Toss in another bowl with the olive oil until the oil coats and starts to get absorbed into the slices.
Heat your grill to medium-high heat and clean the grates well. Once hot, add the eggplant slices and grill for about 2 minutes, then turn them 90 degrees with tongs and grill for another minute or two to get nice grill marks on one side. Repeat on the other side until eggplant is crisp on the outside but soft on the inside. Adjust the time as needed depending on what part of your grill is hottest so the eggplant is cooked through but doesn’t burn. Repeat with the remaining eggplant.
Serve your eggplant with a sprinkle of fresh herbs, a drizzle of balsamic vinegar or tahini, or your favorite Primal Kitchen dressing such as Italian or Balsamic Vinaigrette!
Eggplant on the grill is such a simple and delicious side dish! In this recipe, we salt the eggplant to help remove some of the water and moisture from the slices so that you get a flavorful bite that’s crispy on the outside and tender on the inside.
Ingredients
2–3 eggplants (Italian, graffiti or Chinese eggplants work well), about 2.5 pounds
Cut off the stem and end of each eggplant. Slice the eggplants into rings about ½” thick. You can also slice them on an angle or into thick strips if you’d like.
Place the sliced eggplant in a large bowl and add a generous pinch of salt. Toss the eggplant to distribute the salt.
Place a large cloth or towel on top of a large sheet pan and lay the sliced eggplant out on top of it. Allow the eggplant to rest for 30 minutes or so. You can also place a towel on top of the eggplant and another sheet pan on top of that to push down on the eggplant and release more water.
Blot or wipe the eggplant slices with a towel to remove excess moisture and salt and place them into a bowl. Toss in another bowl with the olive oil until the oil coats and starts to get absorbed into the slices.
Heat your grill to medium-high heat and clean the grates well. Once hot, add the eggplant slices and grill for about 2 minutes, then turn them 90 degrees with tongs and grill for another minute or two to get nice grill marks on one side. Repeat on the other side until eggplant is crisp on the outside but soft on the inside. Adjust the time as needed depending on what part of your grill is hottest so the eggplant is cooked through but doesn’t burn. Repeat with the remaining eggplant.
Serve your eggplant with a sprinkle of fresh herbs, a drizzle of balsamic vinegar or tahini, or your favorite Primal Kitchen dressing (we like Italian or Balsamic Vinaigrette!)
Originally Posted At: https://breakingmuscle.com/feed/rss
In early August, Tia-Clair Toomey made history by becoming the first Individual athlete to win six CrossFit Games titles. It’s undoubtedly a lofty achievement for a living strength sports legend. Given recent developments, Toomey’s milestone might be even grander than it was at first glance.
On Sept. 7, 2022, in a video posted to her YouTube channel, Toomey revealedshe suffered a back injury before the onset of the 2022 CrossFit Games. The CrossFitter did not clarify the precise nature of her injury but maintained that it was enough for her to consider whether she should or could compete in Madison, WI.
Since winning the recent CrossFit Games, Toomey has been taking time away to rest before she starts preparing for the next contest on her calendar. On Nov. 18-20, 2022, in Wollongong, Australia, Toomey plans to compete at the 2022 Down Under Championship on a team with Brooke Wells and Ellie Turner.
As the athlete looked ahead to that Australian competition, she quickly discussed what her unclear back injury meant for her latest CrossFit performance. While it didn’t end up hurting her overall finish, Toomey notes she had to take a recovery step back before putting the pedal to the (kettlebell) metal again.
“It’s really been about managing that [her back injury],” Toomey says about her plans since August’s CrossFit Games. “It was giving me quite a lot of feedback, and it was affecting my training in the lead-up to the Games.”
As a result of her injury, Toomey clarifies she’s been taking small steps to ramp up her performance back to an elite level. It seems to be a gradual process, where she won’t push it to the limit until she’s absolutely ready.
“I’m taking this off-season seriously and slowly easing into it, making sure I get my back into full form,” Toomey says. “I’m not going to be picking up a barbell or doing anything crazy. It’s really more about how I’m moving my body, making sure there isn’t any back pain…I’m doing more low-impact movements, just getting the body moving.”
Per Toomey’s video testimonial, the 2022 Down Under Championship will be her first Team appearance in roughly five years. With that contest still an approximate couple of months away at the time of this writing, the Australian competitor appears prepared to return completely healthy and maximize this latest opportunity.
“I’m pretty confident that I’ll be ready to go for that competition,” Toomey says. “I think it’ll be a great competition to get the body back on the competition floor. I love to compete. That’s what we do this for.”
Originally Posted At: https://breakingmuscle.com/feed/rss
Well-designed gym machines enhance the effectiveness of your strength and hypertrophy training. They can minimize instability, allowing you to target and overload specific muscles. They can apply variable resistance and resistance to patterns of motion that free weights simply cannot. Good machines can also enhance safety when working with heavy loads or training to failure.
Credit: Prostock-studio / Shutterstock
The problem is that not all machines in the gym are good, useful, or worthwhile. To preface, this review isn’t the biased opinion of a fragile physio or some two-bit trainer who labels random machines as “injurious” or “non-functional.”
This is an objective, biomechanics-based, physiologically-informed discussion from a strength coach and physical therapist who uses certain machines just as often as free weights. With that said, not all machines are created equal. Here are five machines to avoid and five machine problems to avoid.
Some machines should be avoided because they “take” more stress and effort than they “give” results. If you’re focused on training efficiently and effectively, double-check your training program to see if any of this avoidable equipment is in your plan.
Squat Machines That Bottom-Out Before You Do
Many lifters may struggle with achieving full depth in a free weight squat. This may occur for a number of reasons — poor coordination, limited ankle flexibility, or a lack of confidence in their ability to stand up after hitting depth.
Hack squats, leg presses, and other lower-body machines that enhance a lifter’s ability to achieve full range of motion in the “squat” movement pattern are worth their weight in gold (or, more specifically, iron).
For lifters with stiff ankles, placing your feet higher or further forward on the platform decreases the amount of ankle dorsiflexion (raising your toes towards your shin) required to hit depth. The upper-body support and guidance afforded by the machine assists lifters deficient in trunk control.
Built-in safety features may empower even the most apprehensive lifters to achieve significant depth. But these built-in safety “stops” can backfire if they end the squat movement too early.
Why Avoid Them
Maybe you’ve experienced this scenario: You hop on a shiny new hack squat or leg press. Everything feels great until midway through the rep…clunk… you’ve hit the machine’s safety stop before reaching the coveted “ass-to-grass” position of full hip and knee flexion.
The machine may have been working smoothly otherwise, but its design may be shorting more than your depth. It’s likely robbing you of potential gains.
Full range of motion squatting has been associated with superior strength and power outcomes compared to partial depth squatting. (1) Although other research showed no difference in strength improvement between those squatting to full depth and those training with partials, it did report significantly greater thigh hypertrophyin the full depth group. (2)
Altogether, it seems that most lifters would benefit from squatting deep. Squat machines should facilitate, not limit, full range of motion training. If the squat machine in your gym hits bottom before you do, it’s probably not worth your time.
The “High Five” Pec-Deck
Quite a while ago, many pec-deck or chest flye machines seemed to share a common ill-conceived design — the “high five” arm position. The machine requires users to sit and reach their arms slightly behind their body at shoulder-height, and then externally rotate their shoulders to place their forearms in contact with vertical pads.
To perform the exercise, the user pulls the pads toward each other in front of their chest. These machines train the pectoralis major, anterior deltoid, subscapularis, and few helper muscles. (3) They can still be found in commercial and home gyms.
Why Avoid Them
To be clear, there is nothing inherently “wrong” with this machine. It undeniably hits the pecs. (3) In fact, the total contribution of pectoralis major is likely underestimated because the muscle is put under substantial passive tension during full shoulder external rotation.
The issue with the “high five” pec-deck is not it’s lack of effectiveness, but that it’s unlikely to be universally tolerated by lifters who have existing shoulder issues. For example, when a team of physicians examined 20 weightlifters with painful shoulders, every single weightlifter reported reproduction of shoulder pain in the “high five” position. (4)
Interestingly, half of these weightlifters improved and ultimately avoided surgery with rehab and avoidance of the “high five” position. Heavy strength training in the “high five” shoulder position is thought to be associated with anterior instability. (5)(6) It undoubtedly stresses the front of the shoulder joint, including the rotator cuff.
Altogether, if you have known shoulder problems, including but not limited to stiffness, rotator cuff pathology, biceps tendon issues, or a labrum injury (e.g. SLAP tear), steer clear of the “high five” pec-deck. But don’t despair. There are more forgiving options.
Improved pec-deck designs have multiple handle options. These machines allow the user to select a comfortable position for direct chest training. As a bonus, the improved machines often allow the lifter to spin around and train rear deltoids at the same station, enabling an efficient superset.
Crunch Machines
Abdominal machines will get you off the gym floor, but that’s pretty much the only good thing about most of them. Plate-loaded and stack-loaded crunch machines are generally designed to be used either seated or lying down.
While their designs tend to reduce a multi-joint spinal movement pattern to a single pivot point, this isn’t their main problem. Their range of motion is suboptimal for building a stronger, better looking set of abs.
Why Avoid Them
When you use a crunch machine, whether it’s a seated or supine (lying down) model, you only train through a small portion of your available trunk flexion range of motion. By the time you meet the resistance of the machine, many of your spinal joints are already flexed and the abdominals are only trained in their shortened length.
For the purpose of building muscle, mounting evidence suggests the superiority of training at long muscle lengths rather than short. (7)(8) So if you’re a healthy lifter who wants to build a more pronounced six-pack, a better option is to train through a full range of spinal flexion.
Start your crunch with an extended (arched) back. To accomplish this, you can perform crunches on top of a Swiss ball or lock into a glute-ham developer (GHD) machine for controlled, full range of motion sit-ups.
Standing Calf Raise Machines
Standing calf raise machines eliminate the need to hold heavy weights when performing calf raises. They also provide a stable environment to help the lifter focus on building big, strong gastrocnemius muscles — the superficial calf muscle trained during any straight-knee calf raise exercise. (9)
These machines typically load the calves through pads that rest atop the upper traps. Therefore, the standing calf raise is an axially-loaded exercise, which means the weight is supported through the trunk and spine like squats and deadlifts.
Why Avoid Them
Calf training is accessory work, which is typically programmed toward the end of the workout. By that time, most lifters have already performed at least one heavy axially-loaded lower body exercise. If they’ve trained with high effort and intensity, their core is likely exhausted. But unless their dress code always calls for pants or knee-high socks, calf training probably shouldn’t be skipped.
By avoiding standing machines in favor of machines that apply more direct loading to the target muscles, you can reduce the likelihood that trunk fatigue interferes with building the getaway sticks you’ve always wanted.
While standing calf raise machines have been around for decades, Golden Era bodybuilders had alternatives. They used donkey calf machines, which required the lifter to bend forward to load the calves from atop the pelvis instead of the spine.
There’s photographic evidence of Arnold performing this exercise without the machine, instead recruiting a training partner or the occasional beautiful woman (or two) to sit atop his hips while he performed calf raises.
Can’t find an old-school donkey calf machine? Asking others to climb onto your hips too risqué for your globo gym? There are plenty of alternatives to standing calf raise machines.
Purpose-built 45- or 60-degree calf raise machines load the calves through the hips. They look like mini hack squats. Rotary calf machines allow training to be performed seated with legs straight out in front of the body. If none of these options are available, a basic leg press usually works fine for calf raises while sparing you the axial-loading.
Combo Machines That Botch Both Movements
When limited floor space or budget is a concern, gym owners may be tempted by multi-function machines. Machines like functional trainers and cable columns serve as the gym’s “jack-of-all-trades, master of none.” These machines are mainstays, and there are usually no problems with them. But some multifunction machines are pretty lackluster.
The plate-loaded leg extension/leg curl combo is a multi-function machine that is universally rubbish, regardless of make or manufacturer. These machines combine a seated leg extension with a prone hamstring curl. In theory, these machines are a wonderful, space-efficient station to train two important muscle groups. In reality, you’ll realize after your first set why they are on this list.
Why Avoid Them
The plate-loaded leg extension/leg curl combo only has two jobs — train the quads and train the hamstrings — and it does neither particularly well. For quad training, the resistance peaks near the top position when knees are extended.
However, knee extension torque is highest near the middle of the range of motion, not in full extension. (10) Therefore, the resistance offered by the machine does not match the strength profile of the joint being trained. Many other machines may also fall short of providing ideal resistance through a full range of motion, which is discussed in more detail in the next section.
The prone hamstring curl half of this machine, in particular, is worthless at end-range knee flexion (the contracted position). Past a certain angle of knee flexion, the resistance cuts out because the plates are pulled above the machine’s axis of rotation as you complete the curl.
If you need to use one of these machines because, say, you already have one and aren’t shelling out for two separate machines, you might be able to work around this problem by creatively rigging resistance bands.
Credit: Dr. Merrick Lincoln, DPT, CSCS
Ultimately, there are better machines available for your quad and hamstring training — one dedicated to quads and a separate one for hamstrings.
The Five Worst Machine Problems
Some machines aren’t inherently “bad,” they just suffer from problems that can potentially be addressed with sufficient maintenance, proper setup, or an adjustment to overall program design. Here’s what to watch out for.
Machines Full of Friction
Have you ever felt a mid-rep grinding or jerking sensation when lifting on a machine? Or, maybe you’ve felt that you have to push or pull through lots of “slop” or play in the cables and pulleys of a machine before the weight stack begins to move? If so, you’ve got a friction issue.
Common sources of friction in gym machines can be bent, rusted, or poorly lubricated guide rods; worn or cracked cable sheathing; or worn bearings. Some machines, particularly those with multiple pulleys and long belts or cables have lots of friction when factory-new. By using high-friction machines, you could be sacrificing more than a smooth lifting experience.
Why Avoid Them
The same friction that makes the repetition feel “grindy” during the positive (concentric or lifting) portion of the repetition also robs you of resistance during the negative (eccentric or lowering) portion.
What’s the harm of losing a little resistance during the eccentric phase? It could be limiting the overall effectiveness of the exercise. Our muscles are physiologically stronger during eccentric contraction than concentric contraction. In any given movement, you can lower more weight than you can lift. Therefore, the concentric phase of a typical exercise will always be the limiting factor.
When using high-friction machines, your muscles get short-changed twice-over. First, you’ll need to use less weight than you would otherwise to allow you to overcome the weight and the friction during the concentric part of the lift.
The kicker is that your muscles don’t even get to experience full resistance during the eccentric. The effective resistance during the eccentric is the weight you’ve selected minus the resistance lost to friction.
Avoid the machine “wear” sources of friction by using well-maintained machines. To avoid machines with lots of friction intrinsic in their design, look for plate-loaded machines with high quality bearings.
Machines with Insufficient Support
Well-designed machinesshould help you to lock-in good form and allow you to effectively load the trained movement pattern. Good machines are incredibly effective. For example, research showed that 10 weeks of training on an isolated lumbar extension machine was superior to Romanian deadlift training for improving lumbar extension strength. (11)
However, unlike the highly desirable MedX lumbar extension machine, many other lumbar extension machines lack a seat belt to secure hips during the exercise. These machines can be safely presumed to be only marginally effective.
Speaking of seat belts, if you’ve ever tried a seated dip machine without a belt or pads that lock you in the seat, you’ve experienced this phenomenon: attempt to push down more than a certain percentage of your bodyweight and you rise out of the seat. A lack of support represents a design flaw that somehow made it to market.
Receiving honorable mention in this category are cable hip extension machines and rotary hip extension machines (e.g. 4-way hip). These machines are used standing on one leg while the opposite leg is extended against resistance from a cable or pad.
Although these machines typically offer handles to assist with balance, most users struggle to stabilize their trunk and pelvis. Strong contraction of the working-side glute typically causes anterior tilt of the pelvis along with rotation. These machines ultimately limit the amount of resistance that can be used to train hip extension, and your gluteus maximus is left with minimal gains.
Why Avoid Them
Machines lacking enough support can be less effective because they limit the potential use of higher resistance loads. They can also be downright frustrating. Think about the triceps extension machine with handles above a pad that resembles a preacher curl bench. It’s basically a reverse arm curl machine.
I’ve witnessed lifters try with all their might to lean into this style of seated triceps extension machine only to push themselves away from the machine with heavy loads on the weight stack. A simple fix, such as an adjustable seat back, could greatly enhance the ability to use heavy loads and enhance the user-experience (and results).
If you’re a strong lifter who is struggling to maintain body position while using a gym machine, it’s not you, it’s the machine. Spare yourself the frustration and find a better option.
Machines That Don’t Fit Your Body
Encountering machines that don’t match your body is common, even for a decidedly average-sized lifter. If your anthropometry, or body proportion, is further from the population mean, expect to run into this issue even more often.
Watch out for machines whose axis of movement doesn’t alignwithyour primary working joint. Single-joint machines like arm curl machines, triceps extensions, prone hamstring curls, and leg extension machines seem to be the common culprits.
Also, be aware of machines that are too tall or too short for your stature. For example, if a machine is intended to be used with feet on the floor, your feet should not be dangling. Or maybe you’re long-limbed and a particular gym machine does not allow you to press or row through your full range of motion.
Why Avoid Them
It should be obvious that a gym machine with poor ergonomics will deliver a less-than-stellar user experience. Beyond that, questions arise regarding the effectiveness of exercises performed on misfit machines.
Are muscles and joints being trained through their intended ranges of motion? Are fit issues precluding the use of effective resistance loads? Are misalignments between the machine’s geometry and your body creating abnormal joint stresses?
If a machine doesn’t feel right, it is unlikely to help you accomplish your training objectives. When you encounter a machine that doesn’t fit, despite the use of all available adjustments, it’s time to move on.
Machines with a Poor Resistance Curve
A machine’s resistance curve describes the pattern of variable resistance the user experiences throughout the range of motion of the exercise. Machines can be designed to apply variable resistance to the lifter via the use of levers and irregularly shaped cams.
The classic example of variable resistance is the Nautilus shell-shaped cam. The cam was intended to apply more resistance during the part of the exercise where the lifter is stronger and less resistance where the lifter is weaker.
While no machine matches each individual lifter’s strength curve, or capacity to demonstrate strength throughout the range of motion, the resistance curve should correspond with the generalized strength curve of the movement pattern. (12)(13)
In theory, machines engineered to accommodate the general human strength curves should be superior to free weights, which exert a constant resistance relying on gravity. It should also be noted there is certainly no consensus regarding the superiority of variable resistance training or free weight training for increasing strength. (12)(14)(15)
Why Avoid Them
For the moment, let’s limit our scope to single-joint training for simplicity’s sake. When variable resistance, cam-based arm curl machines were compared to circular, cam-based arm curl machines, the variable resistance version was superior for strength gains and slightly better hypertrophy gains have been reported. (16)(17)
These results make sense, as circular cams generally do not match the generalized strength curve of the movement being trained. In general, you should choose the oblong-shaped cam machine over the circle-shaped cam machine for single-joint training. But what about other machine designs for other body parts? You’re going to have to feel them out.
You might encounter a machine that applies variable resistance in conflict with the movement pattern’s strength curve. For example, a lever-based pressing machine with a low pivot point may apply heavier resistance at the bottom position.
This design would conflict with the pressing movement pattern’s ascending strength curve (where you’re typically stronger at the top). (13) This type of machine is likely to limit the overall weight used for the exercise and may ultimately reduce its effectiveness for building muscle and strength.
You don’t have to be a biomechanist to qualitatively determine if a machine’s resistance curve is good or poor for yourself. A good resistance curve will just… feel right. With heavy loads, you will feel that you can exert maximum effort into the machine throughout the full range of motion without losing connection with the resistance, creating excessive momentum, or grinding into a pronounced sticking point. High-quality machines are “buttery” through the full range of motion.
If a machine feels extremely difficult during a one portion of the range of motion and allows for rapid acceleration elsewhere, it may have a poor resistance curve. If this is the case, you’re better off finding a different machine or switching to free weights for a comparable exercise.
Machines Redundant to Effective Free Weight Options
Some free weight exercises are simply damn good and deserve to be in your program. The trap bar isn’t beaten by a shrug machine. If you want to do seated shrugs, sit on a bench and use heavy dumbbells.
For rack pulls, it’s perfectly fine to get in the squat rack. The Smith machine might’ve became the go-to for this exercise in recent years, but a good old barbell lifted from the safety catches works just fine, arguably with superior carryover to your conventional deadlift due the specificity principle.
The point is, there’s no need to re-invent the wheel. And gym equipment manufacturers and gym owners need to receive that message.
Why Avoid Them
The decision to avoid a machine in favor of an equally-effective free weight variation is an “exercise” in restraint. Just because a machine is available doesn’t mean it needs to be used.
If you and others at your gym exercise this restraint, the gym’s management will likely take notice. A machine that doesn’t get used in a public gym doesn’t stick around. With any luck, the valuable gym real estate occupied by the redundant machine might soon be filled with a new machine.
Hopefully it will be something unique and effective, such as a good plate-loaded pullover, standing lateral raise, or pendulum squat. Or maybe management will swap out the redundant machine with another squat rack or whatever popular piece you’re constantly waiting for at your gym.
References
Pallarés, J. G., Cava, A. M., Courel-Ibáñez, et al. (2020). Full squat produces greater neuromuscular and functional adaptations and lower pain than partial squats after prolonged resistance training. European Journal of Sport Science, 20(1), 115-124.
Bloomquist, K., Langberg, H., Karlsen, S., Madsgaard, S., Boesen, M., & Raastad, T. (2013). Effect of range of motion in heavy load squatting on muscle and tendon adaptations. European Journal of Applied Physiology, 113(8), 2133-2142.
Kuechle, D. K., Newman, S. R., Itoi, E., et al. (1997). Shoulder muscle moment arms during horizontal flexion and elevation. Journal of Shoulder and Elbow Surgery, 6(5), 429-439.
Gross, M. L., Brenner, S. L., Esformes, I., & Sonzogni, J. J. (1993). Anterior shoulder instability in weight lifters. The American Journal of Sports Medicine, 21(4), 599-603.
Escalante, G. (2017). Exercise modification strategies to prevent and train around shoulder pain. Strength & Conditioning Journal, 39(3), 74-86.
Kolber, M. J., Beekhuizen, K. S., Cheng, M. S. S., & Hellman, M. A. (2010). Shoulder injuries attributed to resistance training: a brief review. The Journal of Strength & Conditioning Research, 24(6), 1696-1704.
Maeo, S., Huang, M., Wu, Y., et al. (2021). Greater hamstrings muscle hypertrophy but similar damage protection after training at long versus short muscle lengths. Medicine and Science in Sports and Exercise, 53(4), 825.
Sato, S., Yoshida, R., Kiyono, R., et al. (2021). Elbow joint angles in elbow flexor unilateral resistance exercise training determine its effects on muscle strength and thickness of trained and non-trained arms. Frontiers in Physiology, 12.
Landin, D., Thompson, M., & Reid, M. (2015). Knee and ankle joint angles influence the plantarflexion torque of the gastrocnemius. Journal of Clinical Medicine Research, 7(8), 602-606.
Guenzkofer, F., Engstler, F., Bubb, H., & Bengler, K. (2011, July). Joint torque modeling of knee extension and flexion. In International Conference on Digital Human Modeling (pp. 79-88). Springer, Berlin, Heidelberg.
Fisher, J., Bruce-Low, S., & Smith, D. (2013). A randomized trial to consider the effect of Romanian deadlift exercise on the development of lumbar extension strength. Physical Therapy in Sport, 14(3), 139-145.
Carpinelli, R. (2017). A critical analysis of the national strength and conditioning association’s opinion that free weights are superior to machines for increasing muscular strength and power. Medicina Sportiva Practica, 18(2), 21-39.
Wallace, B. J., Bergstrom, H. C., & Butterfield, T. A. (2018). Muscular bases and mechanisms of variable resistance training efficacy. International Journal of Sports Science & Coaching, 13(6), 1177-1188.
Dos Santos, W. D. N., Gentil, P., de Araújo Ribeiro, A. L., et al. (2018). Effects of Variable Resistance Training on Maximal Strength: A Meta-analysis. The Journal of Strength & Conditioning Research, 32(11), e52-e55. doi: 10.1519/JSC.0000000000002836.
Andersen, V., Prieske, O., Stien, N., et al. (2022). Comparing the effects of variable and traditional resistance training on maximal strength and muscle power in healthy adults: a systematic review and meta-analysis. Journal of Science and Medicine in Sport.
Urbanik, C., Staniszewski, M., Mastalerz, A., et al. (2013). Evaluation of the effectiveness of training on a machine with a variable-cam. Acta of Bioengineering and Biomechanics, 15(4).
Staniszewski, M., Mastalerz, A., & Urbanik, C. (2020). Effect of a strength or hypertrophy training protocol, each performed using two different modes of resistance, on biomechanical, biochemical and anthropometric parameters. Biology of Sport, 37(1), 85-91.
There appears to be no increased risk of type 2 diabetes with saturated fat consumption. For certain saturated fats, there may even be a negative (protective) association.
Another study finds that vitamin D supplementation is associated with a lower risk of COVID mortality, particularly in D-deficient and those at higher latitudes.
Just read your latest SWS…”How to Put the Work in Everyday.”
…A month ago, I dropped alcohol cold turkey (or should I say Wild Turkey?). This is after a couple of decades of drinking too much too often. And it has been ridiculously easy. I’ve done a number of vids about that on my YT channel: How To Make It Easy.
Anyway, the point of this and how it relates to your SWS is that the most profound thing about the cessation is a passion and motivation for work. It’s so good/”bad” that I’m up every damn morning between 4-5am. Just chomping at the bit to get a bit closer to those goals, evaluate plan and execution, etc. No alarm clock. I just wake up, start thinking of the exciting prospects, and the covers are thrown off!
This morning was 04.45 and at 06.00 I said to myself, ‘go make a couple of videos in 2 locations.’ By 06.15 I was shooting at Rawai Beach in Phuket, Thailand. That was about the 4 weeks of no booze. Then I hopped on the motorbike, rode the 5 mins up to Promthep Cape, the southernmost tip of Phuket, and shot another one about ridiculous politics in the US.
Stopped for a coffee on the way back, then got some gas for the motorbike, then hit the hardware store for something I need, then hit a convenience store for bottled water.
So by 07.30 when I arrived back at my place, I’d already achieved more than in an average day boozed up.
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!
(@suhoruchko)
Eggplant on the grill is such a simple and delicious side dish! In this recipe, we salt the eggplant to help remove some of the water and moisture from the slices so that you get a flavorful bite that’s crispy on the outside and tender on the inside. Enjoy the eggplant as is with a sprinkle of fresh herbs, or drizzle on balsamic vinegar, tahini sauce or Primal Kitchen Italian Dressing or Balsamic Vinaigrette.
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Just read your latest SWS…”How to Put the Work in Everyday.”
…A month ago, I dropped alcohol cold turkey (or should I say Wild Turkey?). This is after a couple of decades of drinking too much too often. And it has been ridiculously easy. I’ve done a number of vids about that on my YT channel: How To Make It Easy.
Anyway, the point of this and how it relates to your SWS is that the most profound thing about the cessation is a passion and motivation for work. It’s so good/”bad” that I’m up every damn morning between 4-5am. Just chomping at the bit to get a bit closer to those goals, evaluate plan and execution, etc. No alarm clock. I just wake up, start thinking of the exciting prospects, and the covers are thrown off!
This morning was 04.45 and at 06.00 I said to myself, ‘go make a couple of videos in 2 locations.’ By 06.15 I was shooting at Rawai Beach in Phuket, Thailand. That was about the 4 weeks of no booze. Then I hopped on the motorbike, rode the 5 mins up to Promthep Cape, the southernmost tip of Phuket, and shot another one about ridiculous politics in the US.
Stopped for a coffee on the way back, then got some gas for the motorbike, then hit the hardware store for something I need, then hit a convenience store for bottled water.
So by 07.30 when I arrived back at my place, I’d already achieved more than in an average day boozed up.
Cheers, man.
Richard”