Today we shed light on the latest scientific findings in recovery techniques. Which methods are scientifically proven to work, and which are just myths?

Does the dreadful foam rolling really work? What about expensive recovery boots, or those long sauna sessions?

We delved deep into a study published on November 3, 2023, titled: Fundamentals or Icing on Top of the Cake? A Narrative Review of Recovery Strategies and Devices for Athletes, so you don’t have too.

Find out the answers and learn how to incorporate effective recovery strategies into your routine for better athletic results.

But first, let’s make sure we cover the basics, which are:

The Fundamentals of Recovery

Sleep: The Champion of Recovery

Consider sleep the ultimate recovery tool, non-negotiable and potent. Quality sleep isn’t just closing your eyes; it’s about deep, restorative slumber where the body repairs and muscles grow. It’s during these precious hours that growth hormone peaks, aiding in muscle repair and recovery. Think of it as your body’s natural recovery drink, served up every night.

Nutrition: Fuel for Repair

Nutrition plays a pivotal role in recovery. It’s not just about eating; it’s about fueling. Post-workout, your body craves nutrients to repair muscle fibers and replenish energy stores. Carbohydrates restock glycogen, proteins repair muscle damage, and fluids and electrolytes rebalance hydration. This nutritional trinity isn’t a luxury; it’s a necessity for anyone serious about their fitness journey.

Training Periodization: Smart Scheduling for Performance

Training periodization is about smart planning. It’s the art of structuring training to maximize gains and minimize fatigue. By alternating between high-intensity workouts and easier recovery periods, you allow your body the time it needs to adapt and grow stronger. It’s about listening to your body and knowing when to push and when to pull back. This strategic approach not only enhances performance but also significantly reduces the risk of injury.

Now, let’s review the best – and worst – recovery tactics. 

Highly Effective Recovery Strategies

Below are the most effective and proven approaches for muscle recovery, according to the study.

Foam Rolling: Deep Tissue Relief

Foam rolling works, but let’s be honest, it’s painful

Understanding Foam Rolling

Foam rolling, a self-massage technique, is designed to release muscle tightness and trigger points (knots). It involves using your body weight to apply pressure to specific muscle areas with a foam roller, a cylindrical tool made of compressed foam.

Benefits of Foam Rolling

Research indicates that foam rolling can significantly improve range of motion, flexibility, and reduce muscle soreness after workouts. It helps in breaking down soft tissue adhesions and scar tissue. By increasing blood flow and elasticity of muscle tissue, joints, and fascia, foam rolling aids in a quicker recovery and return to high performance (Source).

Optimal Technique

For best results, foam rolling should be done with slow, controlled movements. Focus on tender areas, but avoid rolling directly over joints or bones. Spend about 90 to 120 seconds on each muscle group, adjusting pressure as needed. It’s most effective when used post-exercise to aid in recovery and reduce delayed onset muscle soreness (DOMS).

Incorporating into Routine

Incorporate foam rolling into your regular workout routine, especially after exercises that heavily engage the targeted muscles. It’s also beneficial as a part of a dynamic warm-up to increase blood flow and flexibility.

Precautions

While foam rolling is generally safe, it’s crucial to listen to your body and avoid over-rolling, which can lead to increased inflammation and discomfort. If you have any specific medical conditions or injuries, consult with a healthcare professional before starting a foam rolling routine.

Compression Garments: Circulation Boosters

Compression garments (CGs) are tight-fitting apparel designed to exert mechanical pressure on the body. Commonly used in both sports and clinical settings, they aim to improve blood flow and provide muscular support.

How Do They Work?

The primary function of CGs is to enhance venous return, the process of blood flowing back to the heart. This is achieved by applying graduated pressure on the limbs, which potentially helps in reducing muscle oscillation during movement, decreasing the risk of muscle damage.

Benefits in Sports Recovery

CGs are reported to aid in recovery, especially after resistance exercises. They have been found to effectively reduce perceived muscle soreness and may assist in improving next-day endurance performance. The use of CGs has also been associated with reduced lactate dehydrogenase levels, indicating a positive impact on muscle recovery (Source).

Optimal Use

For maximum efficacy, CGs should be worn during and after exercise. The duration of wear can vary depending on the individual’s needs and the type of exercise performed. Consistent use, particularly post-exercise, is suggested to reap the full benefits.

Considerations and Precautions

While CGs are generally safe, they should be properly fitted to ensure effective compression without restricting blood flow. Athletes with specific medical conditions should consult a healthcare professional before using compression garments.

Electrical Muscle Stimulation (EMS): Neuromuscular Dynamo

Electrical Muscle Stimulation (EMS), also known as electromyostimulation, uses surface electrodes to induce muscle contractions. This aims to increase muscle blood flow and promote the removal of muscle metabolites.

How Does EMS Work?

EMS aims to facilitate recovery by stimulating muscle contractions, which are believed to enhance blood flow and metabolic waste removal. The effectiveness of this method for recovery from exercise, however, has shown inconsistent results.

Benefits and Efficiency in Sports Recovery

While some studies indicate a potential benefit of EMS in reducing perceived muscle pain or exertion, the overall evidence for its efficacy in enhancing recovery or improving performance is not strongly supported. The variation in devices, protocols, electrode placement, and stimulation intensities contributes to these mixed results (Source).

Optimal Use and Considerations

Considering the inconsistent findings and the potential for discomfort, EMS should be used judiciously. Factors like stimulation intensity, electrode placement, and individual tolerance should be carefully considered. EMS is most beneficial when tailored to the specific needs of the athlete.

Cryotherapy Chambers: The Chilly Rejuvenator

Cryotherapy Chambers involve exposure to very cold air (around −100°C or −150°F) for short durations. They are designed to stimulate the body’s natural recovery processes.

How Do Cryotherapy Chambers Work?

The primary mechanism of Cryotherapy Chambers is to reduce inflammation and lower markers of muscle damage. This extreme cold exposure helps in reducing muscle pain and potentially speeds up recovery after intense physical activity.

Benefits and Efficiency in Sports Recovery

Studies have shown that Cryotherapy Chambers can reduce muscle pain, lower inflammation, and improve subjective recovery feelings. They also show potential in improving recovery of athletic performance, particularly in reducing muscle soreness following exercise (Source).

Optimal Use and Considerations

For effective use, athletes typically undergo sessions lasting 2 to 4 minutes. While beneficial, it’s essential to note that similar benefits can be achieved through cold water immersion, which is a more accessible and cost-effective method. Cryotherapy should be used judiciously, considering personal tolerance and specific recovery needs.

Hydrotherapy (Cold Plunge): Healing Power of Water

Hydrotherapy encompasses recovery strategies involving water immersion, notably Cold Water Immersion (CWI) and Contrast Water Therapy (CWT). CWI involves immersing the body in cold water, while CWT alternates between hot and cold water immersion.

Mechanism of Action

The primary aim of hydrotherapy is to reduce muscle soreness and inflammation post-exercise. Cold water can cause vasoconstriction, reducing blood flow and swelling, while the alternating temperatures in CWT may enhance blood circulation and metabolic waste removal.

Benefits and Optimal Use

Hydrotherapy, particularly CWI, is recommended at temperatures of 11–15°C (52–59°F) for about 11–15 minutes. CWT usually involves equal time in hot (38–40°C) and cold water. These methods are reported to be effective in reducing muscle soreness, and some studies suggest benefits for recovery in athletic performance (Source).

Considerations

While hydrotherapy is generally beneficial, its chronic use, especially following resistance training, may impact the natural muscle adaptation and recovery processes. Athletes are advised to use hydrotherapy strategically, considering their training schedule and recovery needs.

Photobiomodulation (Red Light): Light Therapy for Recovery

Photobiomodulation (PBM) is a form of light therapy using lasers or light-emitting diodes (LEDs). It aims to enhance cellular function and promote recovery and healing.

How Does PBM Work?

PBM works at the cellular level, mainly targeting the mitochondria. It’s believed to enhance adenosine triphosphate (ATP) production, leading to increased energy availability in cells. This process helps in muscle recovery and reduces inflammation and pain.

Benefits and Optimal Use in Sports Recovery

PBM has shown promising results in reducing muscle fatigue, enhancing muscle strength and endurance performance. Optimal use involves specific wavelengths and dosages, which vary based on the device and treatment area. It’s crucial to follow manufacturer guidelines for effective results (Source).

Considerations

While PBM shows potential benefits, more research is needed to standardize protocols and understand long-term effects. Athletes should use PBM as a supplement to other recovery methods and not as a sole treatment.

Active Recovery: Gentle Movement Magic

Active recovery involves engaging in low to moderate intensity exercises considerably below the lactate threshold. This method is popular among endurance and team sport athletes.

Mechanism and Benefits

Active recovery is thought to aid muscular recovery by enhancing blood lactate clearance and reducing muscle soreness and tenderness. This contrasts with passive recovery methods.

Optimal Use

The intensity of active recovery should be sufficient to raise heart rate and blood flow to facilitate metabolic by-product removal, without causing additional muscle damage or fatigue. Activities like yoga, cycling, and light jogging are commonly used.

Research Insights

Active recovery shows benefits in reducing soreness perception post-exercise, though its effects on performance and functional capacity are mixed. It increases total energy expenditure and should be factored into overall training and nutrition plans (Source).

Stretching: Flexibility’s Role in Recovery

Stretching involves elongating the muscles and connective tissues to improve flexibility and range of motion. It’s a common component of athletic cool-downs and can include various forms, such as dynamic, static, or proprioceptive neuromuscular facilitation (PNF) stretching.

How Does Stretching Work?

Stretching works by increasing muscle and tendon length, which can reduce stiffness and potentially aid in recovery. It’s thought to help in the alignment of collagen fibers and improve blood flow, aiding in the repair and recovery of muscle tissues.

Benefits and Optimal Use in Sports Recovery

The study suggests that while stretching does not significantly reduce delayed-onset muscle soreness (DOMS) or improve strength recovery compared to other methods, it can be beneficial for improving range of motion. It’s most effective when performed after exercise and can be incorporated into daily routines to maintain flexibility (Source).

Considerations

Stretching should be done carefully to avoid overextension and potential injury. It’s important to focus on major muscle groups and hold each stretch for a sufficient duration, typically around 30 seconds to a minute, without bouncing.

Recovery Strategies with Lower Evidence

Sauna Use: Relaxation with Limited Recovery Benefits

Let’s start with the Sauna. It’s a place of serenity, where heat soothes sore muscles and induces relaxation. While many athletes enjoy the sauna for its calming effects and believe in its ability to enhance recovery, scientific evidence supporting these claims is limited. The heat can promote circulation, sure, but its direct impact on muscle recovery and performance enhancement is less clear.

Recovery Boots and Sleeves: Comfort Over Conviction

Moving on to Recovery Boots and Sleeves. They’re designed to provide compression, theoretically aiding in circulation and recovery. While users often report feelings of relief and reduced soreness, scientific backing is not as robust. These devices are more about comfort and less about proven recovery enhancement.

Occlusion Cuffs: A Niche Approach with Questionable Impact

Occlusion Cuffs represent a more niche recovery strategy. They restrict blood flow to the limbs, supposedly to enhance muscle growth and recovery. However, their effectiveness and safety for widespread use remain contentious. They might have a place in specific training regimes, but for the general athletic population, their benefits are still up for debate.

Float Tanks: Relaxation, Not Recovery

Float Tanks offer a unique experience of sensory deprivation and relaxation. Floating in a tank filled with saltwater can be a tranquil experience, but when it comes to actual recovery from physical exertion, the evidence is thin. They might aid in mental relaxation, but their physical recovery benefits are yet to be firmly established.

Massage Guns: Temporary Relief, Lacking Long-Term Benefits

Finally, let’s talk about Massage Guns. These popular devices offer a convenient way to self-administer deep-tissue massage. While they provide temporary relief from muscle soreness and stiffness, studies are yet to conclusively prove their effectiveness in enhancing muscle recovery or performance in the long run.

The Role of Psychosocial Factors

Mental Resilience: A Cornerstone of Recovery

Mental resilience isn’t just a buzzword; it’s the bedrock of effective recovery. Athletes with a positive mindset and strong mental fortitude often experience quicker and more comprehensive recovery. Why? Because mental stress can directly impact physical recovery. A positive attitude and mental resilience can lead to better sleep quality, less perceived exertion during training, and a more effective approach to recovery strategies.

The Impact of Stress and Anxiety

Let’s talk about stress and anxiety – they’re not just mental states; they have tangible physical repercussions. Chronic stress and anxiety can lead to prolonged muscle tension, disrupt sleep patterns, and even affect metabolic processes, all of which can hamper recovery. Athletes who manage stress and maintain a calm demeanor tend to recover more efficiently.

Social Support: The Invisible Recovery Aid

Never underestimate the power of social support. It comes in many forms – from coaches and teammates to family and friends. This support network can significantly influence an athlete’s recovery process. Positive social interactions can reduce stress levels, provide emotional support, and even offer practical help in managing recovery protocols. A strong support system is like a safety net, providing emotional and practical assistance when needed.

The Role of Psychological Recovery Techniques

Techniques such as mindfulness, meditation, and visualization are gaining traction in the athletic world for good reason. They help athletes to mentally decompress, focus, and maintain motivation, all of which are crucial for effective recovery. Integrating these techniques into recovery routines can lead to better mental balance and, consequently, a more efficient physical recovery process.

Placebo and Belief in Recovery

The Power of Belief in Healing

The placebo effect – it’s not just a term for clinical trials. In the realm of athletic recovery, the belief an athlete holds about a particular recovery method can significantly impact its effectiveness. It’s a fascinating intersection where psychology meets physiology. When athletes believe in the efficacy of their recovery strategy, whether it’s a foam roller, a nutrition plan, or a recovery device, this belief can positively influence their physical recovery process.

Understanding the Mind-Body Connection

This phenomenon isn’t about tricking the mind; it’s about understanding the profound connection between mental and physical health. Positive beliefs and expectations can lead to better engagement with the recovery process, more consistent application of recovery strategies, and a more optimistic outlook on healing and performance.

Real Benefits or Psychological Comfort?

The intriguing question is, are the benefits purely psychological or do they translate into actual physiological improvements? Research suggests it’s a bit of both. While the placebo effect can enhance an athlete’s perception of recovery, it can also lead to tangible improvements in pain reduction, muscle recovery, and performance outcomes.

Individual Differences in Response to Recovery Methods

It’s crucial to note that athletes’ responses to recovery strategies are highly individual. What works like a charm for one may not have the same impact on another. This individual variance is partly due to differences in belief and expectations about the effectiveness of the recovery method.

Crafting a Recovery Plan That Resonates

Given the importance of belief in the recovery process, it becomes essential for athletes to choose recovery strategies that they genuinely believe in. This doesn’t mean blindly following trends, but rather selecting methods that resonate on a personal level, backed by a combination of scientific evidence and personal conviction.

Long-term Implications of Recovery Strategies

Building a Sustainable Recovery Regimen

When it comes to recovery, it’s not just about the immediate aftermath of a workout. We need to think long-term. Chronic use of certain recovery strategies can have a profound impact on an athlete’s health and performance. It’s about creating a sustainable recovery regimen that supports an athlete’s career over years, not just days.

Risks of Over-Reliance on Certain Methods

Let’s face it: there’s a risk of over-reliance on certain recovery devices or methods. For example, consistent use of recovery boots or excessive foam rolling can lead to a dependency where the body might begin to rely on these aids for recovery, potentially reducing its natural ability to heal and adapt. Balance is key.

Adaptation: The Body’s Remarkable Ability

The human body is remarkable in its ability to adapt. This is why periodization in recovery, much like in training, is crucial. Just as muscles grow accustomed to a specific workout routine, they can also adapt to a recovery routine. Mixing up recovery methods – combining active recovery, stretching, massage, and other techniques – ensures the body continues to respond optimally.

Psychological Effects of Recovery Routines

We can’t overlook the psychological aspect. A monotonous recovery routine can lead to mental fatigue and a lack of motivation. Varying recovery strategies can keep things fresh, not only for the body but also for the mind, contributing to overall well-being and performance.

Long-term Health and Performance Outcomes

Finally, the ultimate goal of any recovery strategy is to enhance long-term health and performance. This means evaluating the efficacy of each method not just in the short term but over an extended period. Recovery strategies should evolve as the athlete evolves, adapting to changing needs, goals, and responses of the body.

References

https://www.mdpi.com/2075-4663/11/11/213

https://pubmed.ncbi.nlm.nih.gov/32507141/

https://www.mdpi.com/2673-7248/2/3/22

https://journals.lww.com/nsca-jscr/fulltext/2014/09000/neuromuscular_electrical_stimulation_during.12.aspx

https://www.thieme-connect.de/products/ejournals/abstract/10.1055/s-0043-114861

https://journals.lww.com/nsca-jscr/fulltext/2017/05000/effects_of_cold_water_immersion_and_contrast_water.32.aspx

https://link.springer.com/article/10.1007/s10103-017-2368-6

https://pubmed.ncbi.nlm.nih.gov/18202563/

https://cdnsciencepub.com/doi/10.1139/apnm-2015-0235

In the world of resistance training, long-held views on how to build muscle strength, hypertrophy, and endurance are being re-examined.

Two pivotal studies have brought new insights that could revolutionize workout routines for fitness enthusiasts and athletes alike.

Key Findings Challenge Traditional Training Beliefs

“Lift to the point of exhaustion and it doesn’t matter whether the weights are heavy or light.”

Stuart Phillips, senior author on the study

Two recent studies have upended the conventional wisdom in resistance training. The first, led by Morton et al. in 2016, found that both high and low-repetition weightlifting regimens led to comparable increases in muscle mass and strength among resistance-trained men. This study notably contradicted the belief that heavier weights are necessary for maximal muscle hypertrophy.

The second study, called “Loading Recommendations for Muscle Strength, Hypertrophy, and Local Endurance“, questions a common gym idea known as the “repetition continuum.” This old idea said you need to lift heavy weights to get stronger or build bigger muscles.

But this new study says you can make your muscles strong and big using many different kinds of weights, not just heavy or light ones. It means in gym training, you have more choices with the weights you use to get strong and fit.

Implications for Muscle Strength, Hypertrophy, and Endurance

The Morton study, involving 49 men with resistance training experience, revealed that:

Muscle gains were similar between high-repetition (HR) and low-repetition (LR) groups.

The LR group experienced greater strength increases in bench press.

No significant differences were observed in muscle fiber cross-sectional area increases.

Hormonal changes post-exercise did not correlate with muscle growth or strength gains.

The “Repetition Continuum” study found that:

Muscular strength can be developed across various loads, challenging the necessity of heavy loads for strength.

Muscle growth is achievable across a broad range of loads, with no ideal “hypertrophy zone.”

Evidence for a load-specific effect on muscular endurance is mixed, with weak support for the traditional repetition continuum.

Reevaluating Training Recommendations

These findings suggest a paradigm shift in how strength training is approached:

Training programs can be more flexible, catering to individual preferences and goals.

High-repetition training offers benefits like joint health, injury prevention, and endurance improvement.

The findings provide a basis for more inclusive and varied workout routines, accommodating different physical capabilities and goals.

Practical Next Steps: Applying New Insights in Resistance Training

1. Incorporating CrossFit for Enhanced Metabolism and Muscle Building

How to Implement: Blend CrossFit routines into your weekly training. These routines often combine weightlifting with high-intensity interval training (HIIT), enhancing both muscle building and metabolic rate.

Benefits: CrossFit’s dynamic approach can help boost overall fitness, increase calorie burn, and build functional strength.

2. Using Lower Weights for Joint-Friendly Workouts

How to Implement: Introduce sessions with lower weights and higher repetitions. Focus on maintaining good form to maximize muscle engagement.

Benefits: This approach is especially beneficial for those with joint concerns or for older adults, as it reduces stress on the joints while still promoting muscle growth and endurance.

3. Varied Weight Training for Holistic Muscle Development

How to Implement: Vary your weights in different sessions; some days go lighter, others heavier. This variety can address different muscle fibers and aspects of muscle development.

Benefits: This method can lead to more comprehensive muscle development, balancing strength, size, and endurance.

4. Incorporating Bodyweight Exercises for Versatility

How to Implement: Alongside weightlifting, include bodyweight exercises like push-ups, squats, and lunges.

Benefits: These exercises can enhance muscular endurance and strength, and they can be done anywhere, making your routine more flexible.

References:

https://pubmed.ncbi.nlm.nih.gov/27174923/

https://www.ncbi.nlm.nih.gov/pmc/articles/PMC7927075/

Want to know the most effective ways to engage your back, shoulders, arms, and core using just a pull-up bar?

In fact, you can perform a full-body workout using a standard pull-up bar. Here are the 16 best pull-up bar exercises to consider adding to your workout regimen. 

The 16 Best Pull-Up Bar Exercises

The pull-up bar is a fantastic piece of workout equipment, whether you’re a fitness veteran or new to training. You can adjust the range of motion or exercise selection to suit your fitness level. 

There are many more options than just the standard pull-up—so what are the best pull-up bar exercises?

Here’s a breakdown of each exercise in more detail. They’re ranked from hardest to easiest, can you do them all?

Front Lever

The Front Lever is an advanced calisthenics exercise performed on a pull-up bar, known for its ability to develop strong core muscles, along with the back and arms. It’s an impressive skill that requires practice, strength, and technique.

Muscle Groups Engaged:

Primary: Core (especially the abdominal muscles and lower back)

Secondary: Lats, deltoids, biceps, and forearms

How to Perform: 

Start Position: Hang from the pull-up bar with an overhand grip, arms fully extended.

Raise Body: Engage your core and pull your body up while keeping it straight, like a plank.

Horizontal Alignment: Gradually raise your legs and lower torso simultaneously until your body is parallel to the ground. Your eyes should be facing forward.

Maintain Posture: Keep your body straight and rigid, avoiding any sagging or bending at the hips.

Hold the Position: Try to maintain the front lever position for a few seconds initially, then gradually increase the duration as you gain strength.

Return to Start: Lower your body back to the starting hanging position in a controlled manner.

Tips for Beginners:

Start with easier variations, like tuck front levers, where knees are bent and drawn to the chest.

Incorporate exercises that strengthen the core, lats, and shoulders.

Focus on technique and form rather than duration initially.

Gradually progress to the full front lever as strength and stability improve.

Muscle-Ups

Muscle-ups are an advanced exercise requiring tremendous amounts of core strength and body control. The movement combines elements from a standard pull-up and dip position. 

Starting from a dead hang on a standard bar, you pull yourself up and swiftly flex your wrists until the forearms are above the bar. The rep is finished when the bar is at waist level and the arms are entirely straight.

Muscle-Ups are designed for advanced athletes and target the following muscle groups: 

Latissimus Dorsi (Lats)

Biceps Brachii

Trapezius (Traps)

Anterior Deltoids

Triceps Muscles

Pectoral Muscles

Muscle-ups utilize the chest and tricep muscles to the fullest. Strong abs muscles are critical, as you must keep your core tight throughout the entire range of motion. 

The exercise can be performed as a standard pull-up bar workout or with calisthenic rings. Either way, proper form is vital to ensure you can get over the bar without causing strain, tears, or injuries. 

How to Perform: 

Begin by hanging from a standard pull-up bar with an overhand grip (palms facing away from you).

Now, perform a standard pull-up, bringing your chest up to the bar.

As you reach the height of the pull-up, transition the movement by explosively pressing your chest forward and bringing the hips up. 

Continue through the motion, quickly rotating the wrists and elbows around the bar until your torso is above the bar. 

Finish the exercise with your body supported above the bar and arms completely extended, similar to the top of a dip. 

That’s one repetition. Repeat the muscle-up for your desired rep range. 

Hanging Windshield Wipers

Hanging Windshield Wipers, or simply “Windshield Wipers,” aren’t as easy as flicking a switch in your car. It’s an intermediate abdominal and core exercise that involves hanging from a pull-up bar or moving your legs in a side-to-side motion—mimicking the movement of a windshield wiper. 

Windshield Wipers don’t just target the abdominal region but also work the following muscles: 

Abdominal Muscles

Obliques

Erector Spinae

Hip Flexors

Hip Abductors and Adductors

Quadriceps

Latissimus Dorsi (Lats)

Shoulder Stabilizers

Windshield wipers demand a strong core, oblique strength, and excellent stability. It’s best to build a solid foundation of core strength before adding it to your routine. The incorrect technique can lead to stress on the lower back, increasing the chance of injury.

Start with other core movements, like planks, leg raises, or crunches if you’re working your way up to windshield wipers. This will allow you to gradually increase your strength, flexibility, and range of motion. 

How to Perform: 

Grip a normal pull-up bar using an overhand grip. Let your body hang off the ground with your arms completely extended.

Before you begin, inhale deeply into your stomach and tighten the core. This helps stabilize your body and reduces the chance of injury or strain.

Keep your legs straight and raise them straight up toward the bar. 

Start the side-to-side movement by keeping the legs together and lowering them to one side. Maintain control and stability throughout the motion. You aim to bring your legs as close to the ground as your flexibility and strength allow without compromising your form.

After lowering your legs to one side, reverse the movement and lift them back to the starting position

Perform the same pattern in the opposite direction, lowering your legs to the other side and lifting them back up.

Repeat the side-to-side windshield wiper motion for the desired number of repetitions or times, maintaining proper form throughout.

L-Sit Pull-Up

The L-Sit Pull-Up is a challenging variation of the standard pull-up, known for its intense core engagement. This exercise combines upper body strength with core stability, offering a full-body workout.

Muscle Groups Engaged:

Primary: Upper back, biceps, and forearms

Secondary: Core, especially the lower abdominals

How to Perform: 

Start Position: Hang from the pull-up bar with an overhand grip.

L-Sit Formation: Lift your legs in front of you, keeping them straight, to form an ‘L’ shape with your body.

Pull-Up Movement: While maintaining the ‘L’ position, pull yourself up until your chin is above the bar.

Controlled Descent: Lower yourself back down slowly, keeping your legs lifted.

Repeat: Perform multiple repetitions while maintaining form.

Tips for Beginners:

Start by practicing the L-sit hold on the ground to build core strength.

Initially, perform the exercise with bent knees if straight legs are too challenging.

Focus on controlled, smooth movements to maximize muscle engagement.

Behind Neck Pull-Up

The Behind Neck Pull-Up is an advanced variation targeting the upper back differently than traditional pull-ups. It requires good shoulder mobility.

Muscle Groups Engaged:

Primary: Upper back, particularly the trapezius and rear deltoids

Secondary: Biceps, forearms, and rotator cuff muscles

How to Perform: 

Start Position: Hang from the pull-up bar with a wide overhand grip.

Pull-Up Movement: Pull up with the goal of touching the back of your neck to the bar.

Controlled Descent: Slowly lower back to the starting position.

Gironda Sternum Chin up

The Gironda Sternum Chin-up, created by Vince Gironda, is a unique pull-up variation. It emphasizes the lower lats and requires a strong mind-muscle connection.

Muscle Groups Engaged:

Primary: Lower lats, upper back

Secondary: Biceps, forearms

How to Perform: 

Grip: Use a wide, underhand grip.

Pull-Up: Lean back slightly as you pull up, aiming to touch your sternum to the bar.

Arch Back: Arch your back as you pull up.

Lower Slowly: Return to the start with a slow, controlled movement.

Pull-Ups

The Standard Pull-Up is one of the best upper body exercises to incorporate into your workout routine. The movement seems simple at a glance, but it’s a challenging exercise requiring you to lift your entire body weight to chin height. 

It uses overhand grip strength and engages the following muscles:

Latissimus dorsi (lats)

Trapezius

Biceps brachii 

Rhomboids

Deltoids

Brachioradialis

Like all other pull-up variations, the movement also engages the core muscles as stabilizers.

The most basic form requires the hands shoulder-width apart or a bit wider. You can adjust your hand placement to perform a Wide Grip Pull-Up, which engages the upper back muscles more. A more narrow grip will engage the arms and shoulder muscles more.    

You can also make the basic pull-up easier by adding resistance bands. This can help you develop enough upper body strength and stability to perform an unassisted variation. 

How to Perform: 

Stand underneath the horizontal pull-up bar. Reach up and grab the bar with both hands, palms facing away from the body (this is an overhand grip). Maintain a shoulder-width grip or a bit wider. 

Now, start from a dead hang with your arms extended and your feet hanging off the ground. 

Start the pull-up by engaging the back, shoulders, arm, and abdominal muscles. Start the upward movement by bending the elbows and bringing your chest to the pull-up bar. 

Continue pulling yourself up until your chin is above the bar. Pause at the top of the movement for 1–3 counts.

Now, slowly return to the starting position until your arms are completely extended. That’s one repetition. Repeat the exercise for your desired rep range. 

Chin-Ups

The Chin-Up is another staple exercise to develop upper body strength. Chin-ups use an underhand grip with the palms facing toward the body. This slight difference engages the biceps and forearm muscles more, making it an excellent arm workout.  

The Chin-Up works the following body muscles:

Biceps Brachii

Latissimus Dorsi (Lats)

Brachialis

Rhomboids

Deltoids (Shoulders)

Brachioradialis

Abdominal Muscles

The classic chin-up is often more manageable for beginners than the standard pull-up, making it an excellent workout to develop foundational strength. Like pull-ups, you can vary chin-ups by changing your grip width and angle to target different muscle groups to some extent.

How to Perform: 

Like the standard pull-up, you will need a sturdy horizontal bar. Stand underneath the bar and grab it with both hands. The palms should be facing toward your body (underhand grip) with hands shoulder-width distance or slightly closer. 

Assume the starting position by hanging with your arms extended and feet hanging off the floor.

Execute the movement by engaging the biceps, shoulders, chest, and core muscles. Bend the elbows, pulling yourself up toward the bar. 

Continue pulling until your chin is higher than the bar. Pause for a brief moment.

Now, lower your body slowly to a dead hang position with the arms completely extended. That’s one repetition. Repeat the chin-up for your desired number of reps. 

Neutral-Grip Pull-Ups

Neutral Grip, or Hammer Grip Pull-Ups, have the hands in a neutral position where the palms face each other. It does require a parallel pull-up bar, which is available in most commercial and in-home configurations. The slight difference from an overhand grip provides more engagement to the upper arm muscles. 

With the correct form, it can be an amazing exercise for engaging the following muscles:

Latissimus Dorsi (Lats)

Rhomboids

Trapezius (Traps)

Biceps Brachii

Brachialis

Brachioradialis

This grip variation is generally more wrist and shoulder-friendly compared to traditional overhand or underhand grips. It may be a good choice if you have wrist or shoulder issues.

How to Perform: 

First, you will need a neutral grip-pull-up bar with handles parallel to each other. 

Grab the parallel handles with the palms facing one another. The hands should be about shoulder-width apart. 

Hang from the bar, arms completely extended, and feet hovering off the ground. 

Start the pull-up by activating the back, shoulders, and arm muscles. Bend at the elbows, raising your chest toward the bar. 

Continue the movement until your chin is just above the bar. Pause for 1–3 counts. 

Now, lower your body with control. Return to the starting position with the arms fully extended. This is one rep. Repeat the exercise for your desired rep range. 

Toes-to-Bar

Toes-to-Bar (often abbreviated as TTB) is a challenging compound exercise commonly seen in CrossFit, calisthenics, and functional fitness routines. It’s similar to Leg Raises, as you start from a dead hang position. But unlike leg raises, you lift your legs until your toes make contact with the bar. 

TTB is an advanced abdominal and core-strengthening exercise primarily targeting the muscles of the core. 

The movement engages several muscle groups, including the following:

Abdominal Muscles

Hip Flexors

Lower Back (Erector Spinae)

Hip Stabilizers

Shoulders

Forearms and Grip Muscles

With a greater range of motion, Toes-to-Bar exercises engage the hips and abdominal muscles more intensely. It’s an advanced variation with a complicated form, but you can modify it by bending your knees as you lift your legs toward your chest. 

As you build strength and flexibility, you can work on straightening your legs and progressing to the full toes-to-bar movement.

How to Perform: 

Grasp a standard pull-up bar using an overhand grip. Allow your body to hang freely with the arms completely extended and feet hovering off the floor. 

Now, take a deep breath and tighten your core muscles to stabilize the lower back.

Utilize your abdominal muscles to raise your legs toward your hands on the bar, keeping them straight and together. Your goal is to make contact between your toes and the bar.

At the top of the movement, take a short pause for 1–3 counts. 

Now, deliberately lower your legs to the starting position, maintaining control. Engage your core throughout the entire range of motion to prevent unnecessary motion. 

That’s one repetition. Repeat the exercise for your desired rep range, maintaining the correct technique. 

Hanging Leg (Knee) Raises

Hanging Leg Raises, or Hanging Knee Raises is an abdominal and core-strengthening exercise. The movement involves a dead hang from a pull-up bar while raising the knees to chest level. Many commercial gyms also have assisted machines you can use to perform knee raises. 

Hanging knee raises primarily engage the lower ab muscles but also utilize the hip flexors and lower back muscles:

Rectus Abdominis

Transverse Abdominis

Hip Flexors

Obliques

Quadriceps

Adductors

As an abdominal exercise, this movement requires significant amounts of core strength. It’s critical to use proper form and practice until you have enough strength and flexibility. Overall, hanging knee raises are a fantastic movement to incorporate into your exercise routine. 

How to Perform: 

Stand underneath a stable pull-up bar. Grip the bar using an overhand grip (palms facing away from the body). Allow your body to hang freely off the ground with the arms fully extended. 

Now, take a deep breath and engage your core muscles by pulling your belly button toward the spine. This helps stabilize the lower back and protects it from injury. 

While keeping your legs straight or slightly bent at the knees, lift your legs upward in a controlled manner. Raise the legs higher to engage the lower abdominal muscles, or you can perform knee raises by bending your knees up toward your chest.

At the height of the exercise, pause for 1–3 counts and tighten your core muscles. 

Now, carefully bring your legs back to the starting position. Maintain control without excessive swinging or momentum. 

That’s one repetition. Repeat the exercise for your desired rep range, using a full range of motion and control throughout. 

L-Sit Hold

The L-Sit Hold on a pull-up bar is an advanced core exercise, combining abdominal strength with upper body stability. It’s challenging but offers significant core and arm benefits.

Muscle Groups Engaged:

Primary: Core muscles, especially the abdominals

Secondary: Arms, shoulders, and upper back

How to Perform: 

Grip: Hang from the pull-up bar with an overhand grip.

Lift: Raise your legs to form a 90-degree angle with your torso, creating an ‘L’ shape.

Hold: Keep legs straight and hold the position.

Return: Lower legs back down slowly.

Tips for Beginners:

Start with knees bent if straight legs are too difficult.

Gradually increase hold time as strength improves.

Band Assisted Chin-Up

Band Assisted Chin-Ups are excellent for beginners or those working to increase their chin-up strength. The resistance band provides support, reducing body weight to be lifted.

Muscle Groups Engaged:

Primary: Biceps, upper back

Secondary: Core, forearms

How to Perform: 

Setup: Secure a resistance band on the pull-up bar and place one foot or knee in it.

Perform Chin-Up: Pull yourself up while the band assists your movement.

Controlled Descent: Lower back down slowly, maintaining tension in the band.

Australian Pull-Ups

Australian Pull-Ups, or Body Rows or Inverted Rows, are a fantastic beginner exercise. With this exercise, the feet stay on the ground, with the hands grabbing onto the bar and the body at an incline position. This makes the movement less difficult, making it perfect for early fitness levels or those new to training. 

Australian Pull-Ups target the following muscle groups: 

Latissimus Dorsi (Lats)

Rhomboids

Shoulder Muscles

Biceps Brachii

Trapezius

Abdominal Muscles

This calisthenics movement can be a fantastic alternative to traditional pull-ups or chin-ups and help you develop upper body strength. Australian pull-ups can help build strength in the upper back, improve posture, and develop the muscles that support shoulder stability.

You can adjust the difficulty of this exercise by changing your body angle or using different hand placements. 

The more horizontal your body is to the ground, the more challenging the exercise becomes. Conversely, the more vertical your body is, the easier it becomes.

How to Perform: 

First, locate a horizontal bar or similar surface. You can utilize a Smith machine bar, a low bar in a squat rack, or something similar. 

Adjust the bar or surface so that it is around waist height. 

Stand facing the bar a few steps away with feet hip-width apart. 

Grab the bar with both hands using an overhand grip. The palms should be a bit wider than shoulder distance.

Walk your feet forward a few paces so your body is at a slight angle toward the ground with your arms fully extended and your heels on the ground. Your body should be straight from your head to your heels.

Now, maintain a tight core and pull your chest toward the bar by bending your elbows and retracting your shoulder blades. Your body should remain in a straight line.

At the top of the exercise, pause and squeeze the shoulder blades together to engage the upper back. 

Now, carefully return to the starting stance while maintaining control and tension throughout the body. 

That’s one repetition. Repeat the exercise for your desired rep range. 

The article “Rise Above Average with These 8 Killer Pull-Up Bar Exercises!” from BoxLife Magazine details various exercises that can be performed using a pull-up bar. These exercises are designed to engage multiple muscle groups, including the back, shoulders, arms, and core. The article provides a breakdown of each exercise, offering step-by-step instructions on how to perform them correctly. This includes exercises like Standard Pull-Ups, Chin-Ups, Neutral-Grip Pull-Ups, and several others, each targeting different muscle groups for a comprehensive upper body workout.

For the new section on “Front Lever,” here’s a suggested write-up:

Negative Pull-Ups

Negative Pull-Ups focus on the eccentric (lowering) phase of the pull-up, beneficial for building strength, especially for those working towards their first full pull-up.

Muscle Groups Engaged:

Primary: Lats, upper back, biceps

Secondary: Forearms, core

How to Perform: 

Start at the Top: Use a box or jump to start in the pull-up’s top position.

Slow Descent: Lower yourself slowly and controlled.

Duration: Aim for a descent of 5-10 seconds.

Repeat: Use the box or jump for each rep.

Hanging Reverse Shoulder Shrugs

Hanging Reverse Shoulder Shrugs are an excellent exercise for targeting the lower trapezius muscles, which are often neglected. This exercise also helps in improving shoulder stability and mobility.

Muscle Groups Engaged:

Primary: Lower trapezius

Secondary: Upper back, shoulders

How to Perform: 

Start Position: Hang from a pull-up bar with an overhand grip.

Shrug Movement: Instead of pulling up, elevate your shoulders towards your ears.

Controlled Lowering: Slowly lower your shoulders back to the starting position.

Why Should You Use a Pull-Up Bar?

If you have access to dumbbells or barbells, you might wonder, “Why should I use a pull-up bar?” 

This is a fair question. Pull-up bars have several unique advantages, like more functional strength, progressive difficulty, and more: 

Exercises can strengthen multiple muscles in the upper body, including the back, shoulders, chest, and arms. 

Every variation requires a strong grip, which can benefit other exercises, sports, or daily tasks. 

All of the movements engage the core muscles, which helps strength, stability, and coordination. 

Pull-ups are a bodyweight exercise, making them accessible, convenient, and low-cost. 

Pull-up bars can be used for various exercises beyond just pull-ups, including chin-ups, hanging leg raises, knee raises, and more. 

Regular pull-up bar workouts can strengthen the back and shoulder muscles. This helps improve posture, reducing the risk of developing a rounded or hunched back. 

With different exercises, you can perform a full-body workout, helping you achieve a balanced physique. Overall, the pull-up bar is an excellent piece of equipment that should be a staple in your fitness routine. 

Frequently Asked Questions (FAQ)

Training your rear deltoids is more important than you might think.

Today I’ll show you how strengthening these muscles can make your shoulders healthier and more stable.

Wondering how to improve your posture, especially if you sit a lot? We’ve got the answers. Plus, we’ll explain how focusing on your rear delts can give your upper body a more balanced and attractive look.

This isn’t just about looking good; it’s about keeping your shoulders strong and injury-free. 

Why You Should Train Your Rear Delts (Posterior Deltoids)

Enhance Overall Shoulder Health and Stability

Training the rear deltoids is crucial for maintaining overall shoulder health and stability (Source). The shoulders are one of the most mobile joints in the body, and the rear delts play a pivotal role in stabilizing them. By strengthening these muscles, you can reduce the risk of injuries, particularly those related to rotator cuff issues and imbalances in shoulder mechanics. Strong rear delts ensure that your shoulders can handle various movements and weights more efficiently, promoting longevity in your fitness journey.

Balance Muscle Development for Improved Posture

In today’s world, where many people spend hours hunched over computers or smartphones, training the rear delts is essential for counteracting the common forward shoulder posture. Strengthening the rear deltoids helps balance the muscle development around the shoulder girdle (Source). This balance is key to maintaining an upright posture, reducing the strain on your neck and spine, and preventing the onset of postural issues like kyphosis.

Enhance Aesthetics for a Well-Rounded Physique

From an aesthetic perspective, well-developed rear delts contribute to a fuller, more balanced upper body (Source). They add depth and definition to the shoulders, creating a more pronounced V-shape that is highly sought after in bodybuilding and fitness. Training the rear delts not only complements the front and side deltoids but also enhances the overall appearance of the upper back.

Boost Performance in Sports and Daily Activities

For athletes and fitness enthusiasts, strong rear deltoids are a game-changer. They play a significant role in various athletic movements, such as throwing, swimming, and any activity requiring shoulder movement (Source). Moreover, in daily life, robust rear delts assist in lifting, pulling, and pushing motions, making everyday tasks easier and more efficient.

Prevent Imbalances and Reducing Injury Risk

Neglecting the rear deltoids can lead to muscle imbalances, where the front of the shoulder becomes dominant. This imbalance can increase the risk of shoulder injuries and impingements. Regular training of the rear delts ensures a more balanced development of the shoulder muscles, reducing the likelihood of injury and pain associated with muscle imbalances.

Big, Compound Exercises

Bent-Over Barbell Row

The Bent-Over Barbell Row shines in its ability to engage the posterior deltoids through a compound movement. As you row the barbell, the rear delts work vigorously to both stabilize the shoulder and aid in the pulling motion. This dual action ensures a deep and effective workout for these crucial muscles.

How to do it:

Positioning for Success: Stand with your feet shoulder-width apart, knees slightly bent. Bend at your hips, keeping your back straight, until your torso is nearly parallel to the floor.

Grip and Lift: Grip the barbell with an overhand grip, hands just wider than shoulder-width. Pull the barbell towards your lower chest, driving the movement with your elbows.

Engage Your Rear Delts: As you pull, focus on squeezing your shoulder blades together. Feel your rear delts contracting, doing the bulk of the work.

Controlled Descent: Lower the barbell slowly and with control back to the starting position. Resist the pull of gravity – this eccentric part of the lift is crucial for muscle development.

Consistency is Key: Aim for 3 sets of 8-12 reps. Remember, quality trumps quantity – better to do fewer reps with proper form than to compromise your technique.

Dumbbell Bent-Over Row

The key to the Dumbbell Bent-Over Row’s effectiveness lies in the pulling motion. When you row, your rear deltoids are activated to control and execute the movement. This exercise doesn’t just engage these muscles; it puts them through their paces, ensuring they are worked thoroughly and effectively.

How to do it:

Starting Position: Stand with feet shoulder-width apart, a dumbbell in each hand. Hinge at the hips to lean forward, keeping your back straight and chest up. Your torso should be almost parallel to the ground.

The Row: With palms facing each other, lift the dumbbells straight up towards your hips, keeping your elbows close to your body. Focus on using your rear delts and back muscles to drive the movement.

Squeeze at the Top: As you reach the top of the row, really squeeze your shoulder blades together. This is where you’re engaging those rear delts to their fullest.

Controlled Lowering: Lower the dumbbells slowly back to the starting position. This isn’t just about the lift; the lowering phase is equally important for muscle engagement.

Repetition Counts: Aim for 3 sets of 8-12 reps. It’s not about lifting the heaviest weights; it’s about maintaining form and control to target those rear delts.

Single-Arm Dumbbell Row

When you row with one arm, your rear deltoid works overtime to stabilize and lift. It’s a targeted strike, isolating and engaging the muscle in a way that’s both raw and refined.

How to do it:

Position Perfectly: Place one knee and hand on a bench, creating a stable tripod with your body. The other foot is planted firmly on the ground. Hold a dumbbell in your free hand with a neutral grip.

Engage and Lift: Pull the dumbbell upwards, focusing on driving the elbow past your torso. It’s not just a lift; visualize dragging the weight with your rear delt and upper back muscles.

Peak Contraction: At the top of the movement, it’s crucial. This is where the magic happens. Squeeze your shoulder blade towards the spine, igniting a deep engagement in the rear delt.

Controlled Descent: Lower the dumbbell slowly. This phase is as vital as the lift. Control is your mantra here, ensuring constant tension on the rear delt.

Symmetry in Repetition: Aim for 3 sets of 10-12 reps each side. Balance is key. What you do on one side, you must replicate on the other.

Inverted Row

Why does the Inverted Row work so well for the rear delts? As you pull your body upwards, the rear deltoids are called into action to control and execute the movement. This exercise creates a unique blend of muscle engagement, from stabilizing your shoulders to powering the rowing motion, all focusing on the rear deltoid muscles.

How to do it:

Setting Up: Position yourself under a stable bar set at waist height. Lie on your back and grab the bar with an overhand grip, hands slightly wider than shoulder-width apart.

The Pull: Engage your core and glutes, keeping your body in a straight line. Pull your chest towards the bar by driving your elbows back. Focus on using your back and rear deltoids to power the movement.

Peak Engagement: At the top of the row, squeeze your shoulder blades together for a moment. This is where your rear delts are working hardest, ensuring they receive maximum engagement.

Controlled Descent: Lower yourself back to the starting position with control. The descent is just as important as the pull-up phase for maintaining tension in the rear delts.

Repetitions and Consistency: Aim for 3 sets of 8-12 reps. Remember, form is paramount – it’s better to perform fewer reps correctly than to compromise your technique.

Wide-Grip Pull-Up

What makes the Wide-Grip Pull-Up particularly effective for the rear delts is the wide grip itself. This grip variation shifts the focus from the lats to the rear deltoids, engaging them intensely as you pull your body upwards. The movement requires these muscles to work not just in lifting but also in stabilizing, ensuring a comprehensive rear delt workout.

How to do it:

Grip and Position: Grip the pull-up bar with your hands wider than shoulder-width apart. This wide grip is crucial for targeting the rear delts.

Initial Lift: Hang from the bar with your arms fully extended. Keep your core engaged and your body straight.

The Pull: Pull your body up towards the bar, leading with your chest and keeping your elbows pointed out. The focus should be on squeezing your shoulder blades together, using your rear delts and upper back to power the movement.

Peak Contraction: Once your chin clears the bar, hold the position briefly to maximize the contraction in the rear delts.

Controlled Descent: Lower yourself back to the starting position slowly and with control. This eccentric phase is just as important as the concentric phase for muscle development.

Consistency in Reps: Aim for 3 sets of as many reps as you can manage with good form. It’s not about the number of reps but the quality of each rep.

Wide-Grip Lat Pulldown

What makes the Wide-Grip Lat Pulldown particularly effective for the rear deltoids? The wider grip naturally engages more of the upper back and shoulder muscles, including the rear delts. This grip variation alters the muscle recruitment pattern, putting a greater emphasis on the rear deltoids and ensuring they are actively involved in the movement.

How to do it:

Setting Up: Adjust the lat pulldown machine to your height and select an appropriate weight. The goal is to challenge your muscles while maintaining good form.

Grip and Position: Sit at the machine and grip the bar wider than shoulder-width apart. Sit down with your spine straight and feet planted firmly.

Executing the Pulldown: Lean back slightly and pull the bar down towards your chest. Focus on driving the movement with your shoulders and upper back, not just your arms.

Engagement at the Bottom: As the bar reaches chest level, concentrate on squeezing your shoulder blades together, maximizing the engagement of the rear deltoids.

Controlled Ascent: Slowly let the bar rise back to the starting position, maintaining control and tension in the muscles throughout the movement.

Consistency in Repetition: Aim for 3 sets of 8-12 reps. It’s essential to prioritize form over the amount of weight lifted to ensure maximum rear delt engagement.

Dumbbell Arnold Presses

The magic of the Dumbbell Arnold Press in targeting the rear deltoids lies in the rotational movement of the arms. This rotation activates the shoulder muscles from various angles, with a significant emphasis on the rear deltoids. The exercise goes beyond the range of motion of traditional shoulder presses, ensuring a comprehensive workout for the rear shoulder muscles.

How to do it:

Starting Position: Sit or stand with a straight back, holding a dumbbell in each hand at shoulder height. Start with your palms facing you and elbows bent.

The Press: As you press the dumbbells overhead, rotate your arms so that your palms face forward at the top of the movement. This rotation is key to engaging the rear deltoids.

Peak Contraction: At the top of the press, your arms should be extended overhead with palms facing away. Pause briefly to maximize the contraction in the shoulder muscles, especially the rear delts.

Controlled Descent with Rotation: Lower the dumbbells back to the starting position, reversing the rotation so that your palms face you again at shoulder height.

Repetition and Consistency: Aim for 3 sets of 8-12 reps. The focus should be on smooth, controlled movements and muscle engagement rather than lifting heavy weights.

Standing Cable Face Pull

The secret to the Cable Face Pull’s effectiveness lies in the combination of external rotation and horizontal pulling. This motion engages the rear deltoids intensely, along with the muscles of the upper back. The constant tension provided by the cable ensures that the rear delts are engaged throughout the entire range of motion, making this exercise a comprehensive rear delt builder.

How to do it:

Setting the Stage: Position the cable machine with the pulley at about head height. Attach a rope handle to the cable.

Grip and Stance: Stand facing the cable machine, feet shoulder-width apart. Grab the rope with both hands, palms facing each other.

The Pull: Engage your core and pull the rope towards your face, separating your hands as you pull. Focus on using your rear deltoids and upper back to drive the movement.

Peak Engagement: At the end of the pull, your hands should be beside your ears, elbows flared out. It’s crucial to squeeze your shoulder blades together at this point, maximizing rear delt engagement.

Controlled Return: Slowly extend your arms back to the starting position, maintaining tension in the cable.

Consistency for Results: Aim for 3 sets of 10-12 reps. The emphasis should be on form and muscle engagement, not on lifting heavy weights.

Reverse Pec Deck Flys

The effectiveness of Reverse Pec Deck Flys in targeting the rear deltoids lies in the mechanics of the movement. As you perform the reverse fly motion, your rear deltoids are activated to control and execute the movement against resistance. This exercise ensures a direct and intense workout, specifically honing in on these crucial shoulder muscles.

How to do it:

Machine Setup: Adjust the Reverse Pec Deck machine to fit your body. Sit facing the machine with your chest against the pad. Ensure the handles are at shoulder level.

Grip and Position: Grip the handles or, if your machine has them, place your arms on the vertical pads. Keep your spine straight and feet firmly on the ground.

The Fly Motion: Initiate the movement by pulling your arms back, keeping a slight bend in the elbows. Focus on using your rear deltoids and upper back to drive the movement.

Peak Contraction: In the fully retracted position, squeeze your shoulder blades together, emphasizing the contraction in the rear deltoids.

Controlled Return: Slowly return to the starting position, maintaining control and tension in the rear delt muscles throughout the movement.

Consistency in Repetition: Aim for 3 sets of 10-12 reps. The focus should be on the quality of movement and muscle engagement, not on lifting heavy weights.

Targeted Exercises With Dumbbells

Dumbbell Reverse Fly

When you execute a Reverse Fly, you’re initiating a movement that’s all about horizontal abduction. That’s a fancy way of saying you’re moving your arms away from the midline of your body, against gravity. This action puts the spotlight squarely on your rear deltoids. It’s like turning on a high beam in a dimly lit room, illuminating those back shoulder muscles that often play second fiddle to their anterior counterparts.

How to do it:

Setup: Stand with feet shoulder-width apart. Lean forward slightly, maintaining a flat back – think proud chest, not hunchback. Grip a pair of dumbbells with palms facing each other.

The Lift: Inhale. With a slight bend in your elbows, raise the dumbbells outward and up to shoulder height. It’s not about just lifting; imagine you’re trying to stretch the room’s walls apart with your arms. The focus is on controlled, deliberate movement.

Peak Contraction: At the top of the movement, squeeze your shoulder blades together. Picture holding a pencil between them – that’s the level of squeeze you’re aiming for.

The Descent: Exhale as you slowly lower the dumbbells back to the starting position. It’s crucial to resist the pull of gravity here. The lowering phase is just as important as the lift.

Repetition: Aim for 3 sets of 8-12 reps. Quality over quantity – it’s better to perform fewer reps with proper form than to rush through with sloppy technique.

Incline Dumbbell Y Raises

When you perform an Incline Dumbbell Y Raise, you’re engaging in an upward lifting motion that’s diagonally aligned, just like the letter ‘Y’. This unique angle places a higher demand on your rear deltoids, shifting the focus from the more commonly engaged front and middle deltoids. It’s this specific movement that zeroes in on strengthening and defining the rear shoulder muscles.

How to do it:

Setting the Stage: Lie prone (face down) on an incline bench set at a 45-degree angle. Hold a dumbbell in each hand with a neutral grip, arms extended towards the floor.

The Lift: Exhale as you raise the dumbbells upward and outward, forming a ‘Y’ shape. Keep your arms straight but not locked. The motion should be smooth and controlled, emanating from the shoulders.

Peak Engagement: At the top of the movement, your body should form a distinct ‘Y’. This is where your rear delts are engaged the most. Pause and squeeze those muscles for a moment to maximize engagement.

Controlled Descent: Inhale and slowly lower the dumbbells back to the starting position. The downward phase is just as crucial, as it ensures continuous tension on the rear delts.

Repetition Counts: Aim for 3 sets of 10-15 reps. This exercise is not about hefting heavy weights; it’s about control and finesse. Lighter weights with perfect form trump heavier lifts every time.

Incline Rear Delt Dumbbell Rows

Incline Rear Delt Rows stand out because they isolate the rear deltoids in a way few exercises can. By positioning yourself on an incline bench, gravity works differently, putting the emphasis squarely on the rear deltoids. It’s this specific body alignment and motion that makes your rear delts work harder than ever.

How to do it:

Starting Position: Set an incline bench to about 45 degrees. Lie face down with your chest against the bench, feet firmly planted. Grab a dumbbell in each hand with a neutral grip.

Row with Precision: Pull the dumbbells towards your hips, not just up. It’s a subtle but crucial difference. This trajectory ensures your rear delts are doing the heavy lifting, not just your back muscles.

Mind the Squeeze: At the top of the row, squeeze your shoulder blades together. This isn’t just a row; it’s a deliberate contraction of those elusive rear delt muscles.

Controlled Descent: Lower the dumbbells slowly and with control. Resist the temptation to let gravity do the work. Your rear delts should feel the tension throughout the movement.

Repetition and Balance: Consistency is key. Aim for 3 sets of 10-12 reps, ensuring each rep is as focused as the last.

Seated Rear Dumbbell Lateral Raises

What sets the Seated Rear Dumbbell Lateral Raise apart is its ability to isolate the rear deltoids. By performing this exercise seated, you eliminate most of the body momentum that can detract from pure muscle work. This position ensures that your rear delts bear the brunt of the effort, leading to more focused muscle engagement and development.

How to do it:

Positioning: Sit on the edge of a bench, feet planted firmly on the ground. Lean forward slightly, maintaining a straight back – think of a strong, confident posture.

The Lift: Hold a dumbbell in each hand with palms facing in. Keeping a slight bend in your elbows, raise the dumbbells to the sides and slightly forward. Imagine tracing a wide arc with the weights, targeting those rear deltoids.

Peak Contraction: Once your arms are parallel to the floor, that’s your cue. Squeeze your rear delts like you’re trying to hold a pencil between them. This moment of contraction is crucial for maximum muscle activation.

The Descent: Slowly lower the dumbbells back to the starting position. This isn’t a race; control is your ally here. The downward motion should be as deliberate as the lift.

Repetition and Rhythm: Aim for 3 sets of 10-12 reps, ensuring that each rep is performed with unwavering focus and technique.

Dumbbell Y-T-I Raises

Why this combination? The Y-T-I Raises, each with their distinct motion, collectively provide a 360-degree workout for the rear deltoids. The ‘Y’ hits the upper back and delts, the ‘T’ zeroes in directly on the rear delts, and the ‘I’ completes the set with a focus on both rear delts and upper back. This comprehensive approach ensures balanced development and strength.

How to do it:

Y Raises:

Starting Point: Lie prone on a flat bench, holding dumbbells with arms extended.

The Motion: Lift the dumbbells upwards and slightly forwards, forming a ‘Y’ shape. Engage your rear delts and upper back.

Key Focus: Ensure the movement is controlled and originates from your shoulders.

T Raises:

Initial Setup: Maintain the prone position, weights in hand.

Action: Lift the dumbbells straight out to your sides, forming a ‘T’. This is where your rear delts really feel the burn.

Control: Smoothly return to the starting position, maintaining tension.

I Raises:

Starting Alignment: Same prone position, dumbbells in hand.

Execution: Lift the dumbbells straight up in front of you, forming an ‘I’. This phase combines the rear delt and upper back engagement.

Descent: Lower the weights with control, focusing on the rear delt stretch.

Repetition and Consistency Cycle through Y, T, and I without a break, then rest. Aim for 2-3 sets of 8-10 reps of the entire sequence. Remember, it’s not about the weight but the form and the finesse of each movement.

Targeted Bodyweight Exercises

Bodyweight Stability Ball Cobras

What makes the Stability Ball Cobra so effective for the rear delts? The exercise requires you to lift your arms against gravity while maintaining balance on the stability ball. This action engages the rear deltoids intensely as they work to stabilize and lift your upper body.

How to do it:

Starting Position: Lie prone (face down) on a stability ball, legs extended, toes touching the ground for support. Extend your arms forward, palms facing down.

Engage and Lift: Engage your core and rear deltoids to lift your chest off the ball. Simultaneously, sweep your arms out to the sides and back, forming a ‘Cobra’ pose with your upper body.

Peak Contraction: In the lifted position, focus on squeezing your shoulder blades together. This moment of maximum contraction is where your rear delts are fully engaged.

Controlled Return: Slowly lower back to the starting position, maintaining control and balance on the ball. It’s crucial to move with control to maximize the engagement of your rear delts.

Repetition for Results: Aim for 3 sets of 10-15 reps. The key is not speed but the quality of movement and muscle engagement.

Band Pull-Apart

The beauty of the Band Pull-Apart lies in its direct targeting of the rear deltoids through horizontal abduction. As you pull the band apart, the rear deltoids are activated to control and execute the movement. This exercise ensures that these often-overlooked muscles receive the attention they need for balanced shoulder development.

How to do it:

Selecting Your Band: Choose a resistance band that allows you to perform the movement with good form but also provides enough resistance to challenge your muscles.

Starting Position: Stand upright with your feet shoulder-width apart. Hold the resistance band in front of you at chest level, gripping it with both hands shoulder-width apart.

The Pull: Keep your arms straight and pull the band apart, moving your hands out to your sides. The movement should be controlled and originate from your rear deltoids and upper back.

Peak Contraction: Once your arms are fully extended to the sides, pause and squeeze your shoulder blades together, emphasizing the contraction in your rear deltoids.

Controlled Return: Slowly bring your hands back to the starting position, maintaining tension on the band throughout the movement.

Repetition for Results: Aim for 3 sets of 10-15 reps. The key is to focus on the quality of the movement and the muscle contraction, not just going through the motions.

Post Delt Fly With Resistance Bands

The key to the success of the Post Delt Fly lies in the constant tension provided by the resistance bands. This tension ensures that the rear deltoids are engaged throughout the entire motion, offering a comprehensive workout for these muscles. The resistance from the bands helps to isolate the rear delts, making each rep count towards better definition and strength.

How to do it:

Selecting Your Band: Choose a resistance band that offers enough tension to challenge your muscles, but still allows you to maintain good form throughout the exercise.

Starting Position: Stand with your feet shoulder-width apart, stepping on the middle of the band. Grasp each end of the band with your hands.

The Fly Movement: Bend forward slightly at the waist, keeping your back straight. Hold your arms straight in front of you at shoulder height, palms facing each other.

Engaging the Rear Delts: Keeping a slight bend in your elbows, open your arms out to the sides, squeezing your shoulder blades together. Focus on using your rear deltoids to power the movement.

Controlled Return: Slowly bring your hands back to the starting position, maintaining tension in the band and control in your movements.

Repetition and Consistency: Aim for 3 sets of 10-12 reps. The focus should be on the quality of movement and muscle engagement, not on speed.

References

https://pubmed.ncbi.nlm.nih.gov/25814379/

https://www.intechopen.com/chapters/60043

https://pubmed.ncbi.nlm.nih.gov/12750133/

https://www.ncbi.nlm.nih.gov/books/NBK557648/

Eric Bugenhagen (a.k.a. professional wrestler formerly known as Rick Boogs) is a bodybuilder amid a bulking phase. Considering Bugenhagen’s physique is already massive, and he was known in the ring for his feats of strength during his matches, it’s worth a double take if he intends to pack on even more mass.

On Dec. 30, 2023, Bugenhagen published a video on his YouTube channel wherein he shared how he’s gaining muscle via a caloric surplus and a lot of protein to kick off 2024. Check out his bulking tips below:

[Related: What Is Erythritol? Is This Zero-Calorie Sweetener Too Good to Be True?]

Editor’s Note: The content on BarBend is meant to be informative in nature, but it should not be taken as medical advice. When starting a new training regimen and/or diet, it is always a good idea to consult with a trusted medical professional. We are not a medical resource. The opinions and articles on this site are not intended for use as diagnosis, prevention, and/or treatment of health problems. They are not substitutes for consulting a qualified medical professional.

Dirty Bulking vs. Clean Bulking (Why Not Both?)

Bugenhagen lambasts dirty bulking, the practice of eating anything, typically a plethora of junk food, to achieve a caloric surplus, and clean bulking, the practice of eating tons of chicken and rice and other “clean” foods to build muscle without satisfying one’s tastebuds.

Bugenhagen believes there is a sufficient middle ground between the two dieting camps; that one can consume requisite calories without measuring every single morsel of food or relying on fast food lacking nutrition.

High-calorie, Easy-to-Eat Snack

Bugenhagen’s number one dieting trick blends dirty and clean bulking for a heavy protein boost. He dollops a tablespoon of peanut butter on a pair of Nature Valley Crunchy bars. The oat bars contain 190 calories. A tablespoon of peanut butter is 200 calories. The combo snack is approximately 600 calories per bar duo, with 27 grams of protein. Bugenhagen typically eats two or three — sometimes up to five — packages of the Nature Valley bars, amounting to 3,000 calories and 135 grams of protein.

While this peanut butter-smothered oat bar trick might work for Bugenhagen — and is not intended to replace meals — the real takeaway is how Bugenhagan found a way to consume his goal calorie count efficiently. Sometimes, a caloric surplus requires eating so much food that it becomes a challenge. Elite bodybuilders like Hunter Labrada are known for blending their food into liquid form to make it all easier to digest.

Bugenhagen’s choice of oat bars and peanut butter provides him with magnesium, zinc, resveratrol, antioxidants, and monounsaturated fatty acids. It’s a trick for him to bulk on the go with his busy travel schedule.

He lauds his crunchy bars and peanut butter snack for the complex carbs that keep him full of energy throughout the day. And it’s relatively cheap! Nature Valley Crunchy oat bars cost approximately 50 cents per package, and a jar of peanut butter costs about five dollars. Bulking like a bodybuilder is not often inexpensive, but finding a hack like Bugenhagan’s can help offset some financial burdens without compromising with excess sodium or unhelpful cholesterol.

Featured image: @ericbugenhagenofficial on Instagram

The post Eric Bugenhagen’s High-Calorie Snack Is His “Ticket to Gainsville” appeared first on BarBend.

Losing weight and keeping it off is a long-term endeavor. There are many ways to accomplish sustained and consistent weight loss over time to positive results and they vary from person to person.

A Dec. 2023 study in Nutrition & Diabetics assessed six months of weight loss intervention, including time-restricted feeding, alternate-day fasting, and straight caloric restriction. To measure quantitative and qualitative data, they interviewed participants two months after the six-month weight-loss period. (1)

Is motivation alone enough to achieve long-term weight loss? Not really. Nutrition scientist Dr. Layne Norton dove into the study’s findings in a YouTube video published on Dec. 27, 2023, reviewing the assessment of behavioral changes necessary to maintain weight loss long-term. Check it out below:

[Related: The Side Effects of Probiotics for Strength Athletes to Look Out For]

Losing Weight

This 2023 study focused primarily on the psychological changes necessary to promote consistent and effective fat loss. The most significant mental factor for success was the development of feedback loops. 

The amount of feedback or accountability at the beginning of the six months was directly related to whether participants stuck with their diets. “Frequent check-ins with the researchers or the support staff had a really big benefit for them being adherent,” says Dr. Norton. In fact, many of the subjects didn’t enjoy the diets at the start, noting that motivation alone isn’t a foolproof initial jumpstart for long-term diet success.

Image via Shutterstock/Laborant

Behavior change sparks motivation, not the other way around. If the participants adhered to a diet and noticed changes to their health and physiques, they became motivated about the whole process and to continue it. When they committed to the process for long enough, they experienced the aesthetic benefits, which motivated them to continue.

In short, feedback and accountability fuel self-efficacy and, eventually, self-ownership.

Self-ownership is basically, ‘I have the power. I have the responsibility.I believe I can do this because I’ve seen these changes happen over time.’

[Related: 4 Ways Stress Is Killing Your Gains]

Fitting the Diet Into the Lifestyle

Dr. Norton says that adaptation is another key indicator of diet sustainability. Using meal delivery services or changing grocery lists to low-carb or extra protein can shift one’s lifestyle or diet to accommodate one’s health goals.

Small changes, sustained via help from others, can lead to more confidence and motivation. The frequency of feedback communication is important; touchpoints throughout the week can help better navigate the first month. Then, when physical changes are noticeable, confidence skyrockets.

Remodeling a lifestyle, staying accountable to a diet coach, receiving feedback from specific biomarkers, gaining self-efficacy, and taking self-ownership are necessary for a successful weight loss journey. Motivation waxes and wanes, but according to this study, changing one’s behavior is the key to changing one’s physique.

Reference 

Liu, K., Choi, T. S. T., Zhao, L., Teong, X. T., Hutchison, A. T., & Heilbronn, L. K. (2023). A qualitative exploration of behaviour change and maintenance experience in people with overweight or obesity in a dietary intervention. Nutrition & dietetics: the journal of the Dietitians Association of Australia, 10.1111/1747-0080.12855. Advance online publication. https://doi.org/10.1111/1747-0080.12855

Featured image via Shutterstock/Laborant

The post Is Motivation Enough to Achieve Long-Term Weight Loss? appeared first on BarBend.

Bodybuilders know a thing or two about strength training exercises. The movements that comprise a bodybuilder’s workout plan will, quite literally, shape the physique they bring to the competition stage on show day.

In a Dec. 30, 2023, training vlog on YouTube, 2023 Mr. Olympia Derek Lunsford discussed his perspective on one of the most underrated leg exercises for bodybuilding — the walking lunge.

[Related: 5 Lunge Benefits For More Muscle and Improved Movement]

“I’ve always considered lunges as an accessory exercise when, in reality, I should think of them as an essential exercise,” Lunsford says, sharing his thoughts on reprioritizing exercise selection in 2024. 

Derek Lunsford: “[Lunges] Are a Must-Do”

“I usually thrive on exercises that stimulate the muscle, as far as getting a pump, and I don’t really feel that from lunges,” Lunsford concedes when asked why he doesn’t enjoy performing lunge variations during his workouts.

However, Lunsford notes the benefits lunges provide far outweigh the discomfort of performing them. He touches on several key points for making lunges a priority on leg day:

Lunges significantly stretch the working muscles, including the glutes and quadriceps.

When performed at the end of a workout, lunges can help establish and maintain mobility in the hips, knees, and ankles.

Lunges develop tissue tolerance in the tendons and ligaments, which is important for remaining resilient to injury. 

Lunsford’s sentiments were echoed by training partner and fellow bodybuilder Ryan Crowley. Crowley feels the importance of lunges goes beyond the physiological: “[Lunges] are one of those exercises that you really have to prioritize early on in your career,” he says, touching on the skill and work capacity required to perform the movement in a fatigued state. 

For Lunsford and Crowley, the walking lunge does more than bulk the lower body. A well-rounded exercise should have the potential to improve flexibility and athleticism.

Benefits of Walking Lunges

One look at Lunsford’s legs is more than enough justification to add walking lunges into your workout routine. If you’re not fully convinced that a lunge belongs in your next leg day, check out these other benefits:

Develops Balance and Coordination

Unilateral (that is, one-limbed) exercises like the lunge are as rehabilitative as they are stimulative. Some clinical studies assert that the walking lunge helps “produce muscle coordination” (1) and establish better balance.

[Related: The Best Supplements for Muscle Growth in 2024]

Lunsford specifically mentions that these tertiary, skill, and stability-based benefits gained from lunging can carry over to other more stable exercises, thereby improving intensity. 

Easy To Incorporate

While lunges certainly come with a learning curve, they are accessible. Most gyms will have areas dedicated to sport-specific or cross-training with lots of open space. If you have lunges in your workout routine, you don’t need to wait for a free squat rack. Grab a pair of dumbbells or kettlebells and get to stepping. 

Balanced Muscle Growth

Unilateral exercises like the lunge have clinical support as a means of addressing muscular imbalances. Some studies have shown that single-limbed training can remedy discrepancies in size between muscles, especially after periods of inactivity. (2)(3)

How To Do Walking Lunges

As Lunsford mentions, lunges are effective even without any extra weight, especially if you perform them at the end of your workout. However, if you want to up the difficulty, hold a pair of dumbbells in your hands or even lunge with a barbell on your back.

Step 1: Find some open space — at least 30 to 40 feet — to perform walking lunges for sufficient reps.

Step 2: Begin by stepping forward and slightly out with your dominant leg. Plant your foot in front of you, then sink the hips down and forward. Allow your knee to travel in front and over your toe.

Step 3: With most of your weight in your forward leg, push into the floor and contract your quads and glutes to ascend to a standing position.

Step 4: Step forward with the opposing leg and put your weight into it. Sink into the lunge again and repeat the process. 

Coach’s Tip: Avoid tilting or swaying your torso from side to side. Brace your core to keep stable as you step. 

More Bodybuilding Content

Andrew Jacked Shows Larry Wheels How to Train Legs Like a Men’s Open Bodybuilder

2024 Arnold Classic UK Rosters Revealed

Samson Dauda’s Adjusted Leg Training 12 Weeks Out From the 2024 Arnold Classic

References

Marchetti PH, Guiselini MA, da Silva JJ, Tucker R, Behm DG, Brown LE. Balance and Lower Limb Muscle Activation between In-Line and Traditional Lunge Exercises. J Hum Kinet. 2018 Jun 13;62:15-22. doi: 10.1515/hukin-2017-0174. PMID: 29922373; PMCID: PMC6006536.

Malliou PC, Giannakopoulos K, Beneka AG, Gioftsidou A, Godolias G. Effective ways of restoring muscular imbalances of the rotator cuff muscle group: a comparative study of various training methods. Br J Sports Med. 2004 Dec;38(6):766-72. doi: 10.1136/bjsm.2003.009548. PMID: 15562178; PMCID: PMC1724971.

Andrushko, J. W., Gould, L. A., & Farthing, J. P. (2018). Contralateral effects of unilateral training: sparing of muscle strength and size after immobilization. Applied physiology, nutrition, and metabolism = Physiologie appliquee, nutrition et metabolisme, 43(11), 1131–1139.

Featured Image: @dereklunsford_ on Instagram

The post Why Mr. Olympia Derek Lunsford Believes Walking Lunges Are “Essential” appeared first on BarBend.

Regarding Rogue Fitness challenges, none scream endurance quite like “The Standard,” which occurred from Dec. 16, 2023, through Jan. 2, 2024. The challenge during the holiday tasked participating athletes to row as many meters as possible in 24 hours.

Athletes could compete as Individuals or on teams of two, three, or four members. Although no cash or other prizes were awarded for this challenge, nor are the results incorporated in the overall Rogue leaderboard, a portion of the proceeds of each signup was given to The Big Fish Foundation, which helps military veterans.

[Related: 2024 TYR Wodapalooza Miami Workouts Revealed]

2024 Rogue Fitness The Standard Challenge Results

Below are The Standard challenge results as of Jan. 3, 2024. The results are subject to change, and this article will be updated accordingly.

Male Athletes (Age 14 & Over)

Brian Chontosh — 256,319 meters

Eric Jude — 241,519 meters

Eduard Shipulin — 240,226 meters

Gabriel El Hanbli — 231,804 meters

Juha Puonti — 224,564 meters

Zhenyu Fedotov — 223,367 meters

Ben Freiberg — 223,356 meters

Rob Lawson — 222,781 meters

Faris Amra — 217,410 meters

Bailey Banta — 209,453 meters

Female Athletes (Age 14 & Over)

Brista Mayfield — 218,225 meters

Karisa Stapp — 200,661 meters

Keri Schmidt — 173,009 meters

Sarah Abercrombie — 164,518 meters

Sammy Chatham — 127,802 meters

Sylvia Christensen — 69,667 meters

Teams of Two

Tyler Creighton — 310,313 meters

Chance McCoy — 277,782 meters

Jenni Orr — 275,104 meters

Eric Miller — 374.659 meters

Andy Pesant — 264,302 meters

Dylan Sevcik — 261, 238 meters

Kris Clever — 260,858 meters

Allie Parelskin — 255,906 meters

Thomas Mayrhofer — 243,728 meters

Crystal Carle — 223,443 meters

Teams of Three

Ben Davidson — 360,909 meters

Brad Demers — 322,588 meters

David Onneken — 314,477 meters

Isaac Barrett — 313,137 meters

Andrew Seat — 312,591 meters

Jordi Gunn — 293,264 meters

Ewan Johnstone — 283,676 meters

Andrew Hunt — 278,070 meters

Charles Allen — 258,411 meters

Carlyn Mayes — 254,600 meters

Teams of Four

Matt Dolan — 366,242 meters

Juha Puonti — 363,575 meters

Nick Fuentes — 361,757 meters

Christopher Pearson — 355,115 meters

Anthony LaBarca — 353,702 meters

Logan McElfresh — 346,510 meters

Tyler Friedl — 342,611 meters

Alex Ferrer — 336,406 meters

Kelcey Canfield — 331,062 meters

Jason Spitzley — 324,430 meters

[Related: Should You Fast In the Morning or Evening?]

More CrossFit Content

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Featured image: @roguefitness on Instagram

The post Rogue Fitness’ “The Standard” Challenge Results appeared first on BarBend.

The 2024 TYR Wodapalooza contest, presented by Loud And Live Sports, is scheduled for Jan. 11-14, 2023, in Bayfront Park in Miami, FL. The three-day competition will feature Individuals, Teams (three members, same sex), and Adaptive athletes.

Individual athletes will compete on Jan. 11-12, 2024. Teams will compete on Jan. 13-14, 2024.

[Related: Are There Foods That Burn Fat? The Science Behind the Weight Loss Claim]

2024 TYR Wodapalooza Miami Workouts

Workouts for Elite Individuals and Teams, including the variations for LatAm, Rx, Open, Teens 13-15/16-18, and Masters 35-39/40-44/45-49/50-54/55-59/60+ were released throughout the last two weeks of December 2023. The workouts for Elite Individuals can be seen below:

Cortadito

For time; 21-15-9 reps of:

Parallel Bar Dips

Hang Power Cleans

Into 15-12-9 reps of:

Shoulder-to-Overhead — Men: 185 pounds | Women: 125 pounds

Bar Muscle-Ups

[Related: Does Training for the Pump Build Muscle?]

Deja Vu

Part A: Three minutes. Part B: Five minutes. Part C: For time (eight-minute time cap). One minute rest between each part.

Assault Row — Men: 25 calories | Women: 20 calories

30 Wall Balls — Men: 20 pounds | Women: 14 pounds

35 Chest-to-Bar Pull-Ups

30 Box Jump Overs — Men: 30-inch box | Women: 24-inch box

25 Dumbbell Snatches — Men: 100 pounds | Women: 70 pounds

This workout will apply two scores:

Total reps across all parts

Time on Part C

[Related: Does Lifting Weights Burn Fat? Here’s What You Need to Know]

Double or Nothin’

For max load; two attempts of the following complex:

One Snatch + One Hang Snatch — 45 seconds on | 45 seconds off

Tiebreaker: Max Overhead Squats

[Related: Is a Calorie Just a Calorie? An RD Weighs In]

Just Bead It

For time:

70 Beaded Double-Unders

30 Dumbbell-Facing Burpees

70 Beaded Double-Unders

20 Dumbbell Thrusters

70 Beaded Double-Unders

10 Dumbbell Burpee Clusters

Men: 60 pounds | Women: 40 pounds

[Related: What Is Barbell Knurling? + Other Barbell Features to Know About]

Bike Race

For time:

Echo Bike — Men: 50 Calories | Women: 40 calories

5K Trail Run

[Related: Do Cold Showers Burn Fat? Everything You Need to Know About Weight Loss and Cold Water Exposure]

Team Workouts

Below are the workouts thus far released for the Teams division:

Worm Fran

For time:

21 Worm Thrusters

Eight Pull-Ups (each)

Seven Chest-to-Bar Pull-Ups (each)

Six Bar Muscle-Ups (each)

15 Worm Thrusters

Six Pull-Ups (each)

Five Chest-to-Bar Pull-Ups (each)

Four Bar Muscle-Ups (each)

Nine Worm Thrusters

Four Pull-Ups (each)

Three Chest-to-Bar Pull-Ups (each)

Two Bar Muscle-Ups (each)

Six Worm Thrusters

Three Pull-Ups (each)

Two Chest-to-Bar Pull-Ups (each)

One Bar Muscle-Up (each)

While one athlete is on the rig performing their reps, the other two are holding the worm.

[Related: Does Protein Powder Cause Acne?]

Uno. Dos. Tres.

For time:

20 Wall Walks

40 Strict Handstand Push-Ups

60 Handstand Push-Ups

One team member holds a handstand, one team member works, and one team member rests.

240 Synchro Double Unders

Two team members work; one team member rests.

60 Deadlifts — Men: 135 pounds | Women: 95 pounds

40 Hang Cleans — Men: 155 pounds | Women: 105 pounds

20 Front Squats — Men: 165 pounds | Women: 115 pounds

All three above movements are performed synchronized.

[Related: What Is Erythritol? Is This Zero-Calorie Sweetener Too Good to Be True?]

The Sandbag Send

For time:

Buy-In — 360-foot Sandbag Carry (120 feet each)

Each athlete performs relay style 9-7-5 reps of:

Sandbag Cleans — Men: 150 pounds | Women: 100 pounds

Sandbag Squats — Men: 150 pounds | Women: 100 pounds

Buy-Out — 360-foot Sandbag Carry (120 feet each)

[Related: How to Do the Nordic Curl to Power Up Your Hamstrings Without Weights]

Worms Can’t Swim

For time:

30 Worm Clean & Jerk

Athlete One — Swim

Athletes Two & Three — 50 Syncro Burpees (over the worm)

20 Worm Clean & Jerk

Athlete Two — Swim

Athletes One & Three — 50 Syncro Burpees (over the worm)

10 Worm Clean & Jerk

Athlete Three — Swim

Athletes One & Two — 50 Syncro Burpees (over the worm)

Five Worm Clean & Jerk

[Related: Thousands of Gym Rats Crashed a Website Trying to Buy This 20-Pound Coffee Mug]

Bike Race

For total combined time:

5K Trail Run

This article will be updated if/when additional workouts are released.

Featured image: @wodapalooza on Instagram

The post 2024 TYR Wodapalooza Miami Workouts Revealed appeared first on BarBend.

Whether your main goal is to pack on muscle or pack more plates onto the bar, you’re likely cramming as much protein as you can into your diet. And while a high-protein diet is a generally safe approach, some gastrointestinal distress isn’t unheard of after all that whey protein powder in your shakes.

Many people take probiotic supplements to improve gut health. Though the idea is to reduce digestive side effects, sometimes certain strains of probiotics themselves may trigger more short-term side effects. Side effects of probiotics are more common in people with gastrointestinal medical conditions but can affect anyone. Here’s what you’ve got to know.

Credit: LightField Studios / Shutterstock

Editor’s Note: The content on BarBend is meant to be informative in nature, but it should not be taken as medical advice. When starting a new training regimen and/or diet, it is always a good idea to consult with a trusted medical professional. We are not a medical resource. The opinions and articles on this site are not intended for use as diagnosis, prevention, and/or treatment of health problems. They are not substitutes for consulting a qualified medical professional.

What Are Probiotics?

Understanding probiotics and why people take them starts with understanding bacteria in your gut and a few key terms. (1)

Your gastrointestinal tract contains over 100 trillion microorganisms, which include bacteria, fungi, and viruses. 

A community of microorganisms, also called microbes, is called microbiota. 

The microbiome refers to all the microorganisms and microbiota. You can think of the microbiome as its own organ, which is key to your overall health.

The microbes in your gut can influence your health by affecting your metabolic and immune systems. You want a good diversity of gut bacteria and other microbes within your gut microbiome. More diversity leads to better gut health. 

[Read More: The 10 Best Probiotic Supplements for Women]

Lower diversity of bacteria in the gut has been linked with inflammatory bowel disease (IBD), psoriasis, type 1 and type 2 diabetes, eczema, and Celiac disease. (1)

Your overall diet, certain medications, lifestyle habits, and certain medical conditions can harm your gut microbiota, taking away its diversity. That’s where probiotics come in. (1)

Benefits of Probiotics

Probiotic means “for life” in Greek. Ferdinand Vergin coined the term in 1954, calling probiotics good bacteria. In 1989, the definition became more specific: probiotics are microorganisms that offer health benefits to their host (in this case, humans). (2)

In 2002, the FAO (Food and Agriculture Organization of the United Nations) and the WHO (World Health Organization) settled on its current definition. They state that probiotics are “live strains of strictly selected microorganisms which, when administered in adequate amounts, confer a health benefit on the host.” (2)

There are also prebiotics and synbiotics — a combination of prebiotics and probiotics. All three are types of live bacteria you add to your gastrointestinal tract that can help grow good bacteria in your gut. Combining probiotics and prebiotics into synbiotics may help them survive better. (2)

Credit: Danijela Maksimovic / Shutterstock

[Read More: These Are the Best Prebiotic Foods for Gut Health and Gym Gains]

Research shows many health benefits of probiotics — after all, being “beneficial bacteria” is their definition. (2)

Probiotics can help treat gastrointestinal health conditions, including IBS, inflammatory bowel disease, ulcerative colitis, and Crohn’s disease. (2)

Probiotics influence your immunity and may help boost your immune system. (2)

Certain strains of probiotics may help reduce antibiotic-associated diarrhea (AAD). Four meta-analyses found Saccharomyces boulardii and Lactobacillus rhamnosus GG most helpful in reducing AAD. (3)

A systematic review found certain strains of probiotics could reduce lower gastrointestinal symptoms in people with IBS and prevent antibiotic-associated diarrhea. (4)

Sources of Probiotics

Most of the research-based health benefits of probiotics show they can help people with gastrointestinal medical conditions. They may still be helpful to people without these health conditions to improve their gut health, gut diversity, and immunity.

You can get probiotics from food sources or by taking probiotic supplements.

Probiotic Foods:

Yogurt

Kimchi, sauerkraut, and other fermented foods

Kefir

Kombucha

If you’re taking a probiotic supplement, it’s best to check with a healthcare provider first. Different probiotics are suitable for various health benefits. 

[Read More: Why Probiotics Are Extra Beneficial for Athletes]

Here are the most common bacterial strains you’ll see in probiotic supplements. (1)(2)

Bifidobacterium

Lactobacillus

Lactococcus

Streptococcus

Enterococcus

Saccharomyces boulardii

Acidophilus

What Are the Side Effects of Probiotics?

Certain probiotic products seem to trigger side effects more frequently in people with inflammatory bowel disease. Other people may experience gastrointestinal symptoms, headaches, and allergic reactions.

Gastrointestinal Symptoms

The most common side effects are gastrointestinal symptoms. A systematic review and meta-analysis examined gastrointestinal side effects in people with inflammatory bowel disease taking probiotics. The symptoms were bloating, constipation, gas, abdominal pain, nausea, and soft stools. The symptoms may be short-term and worse when you first start taking probiotics. (5)

Credit: Krakenimages.com / Shutterstock

[Read More: The 7 Best Probiotics for Men]

Another study states that bloating and flatulence are the most common side effects of probiotics and that they otherwise seem to be well-tolerated. (6)

Amines May Cause Headaches

Some probiotic products and foods contain biogenic amines. Amines are substances that can function as neurotransmitters. They’re frequently found in fermented foods, cheese, wine, and the bacterial strains Lactobacillus, Lactococcus, and Enterococcus. (7)(8)

Examples of amines include histamine, tyramine, and phenylethylamine. As a neurotransmitter, amines may increase blood flow from your central nervous system and trigger headaches. Amines may also be responsible for some gastrointestinal side effects and a change in taste. (5)

Histamine May Trigger Allergic Reactions

Histamine is one type of amine found in fermented foods and probiotic products. For some people, consuming amines may increase histamine in their digestive tracts too much. Their bodies may interpret them as allergens and trigger an allergic reaction. It may be similar to a food intolerance. Symptoms can include skin flushing, nausea, abdominal pain, and headaches. (9)(10)

[Read More: 9 Best Greens Powders of 2023, RDN-Approved]

An allergic reaction to probiotics could also occur if someone is allergic to lactose, soy, or gluten. Many probiotic products are considered dairy-based and contain lactose. For lactose-intolerant people, they may experience side effects of bloating, constipation, abdominal pain, or an allergic reaction. (11)

More Side Effects for People With Gastrointestinal Medical Conditions

The primary systematic review and meta-analysis on the side effects of probiotics was on people with inflammatory bowel diseases, including Crohn’s disease and ulcerative colitis. The research suggests that people with these medical conditions may be more susceptible to the side effects of probiotics. (5)

How Many Probiotics Should I Take?

It’s best to check with a healthcare provider for medical advice when taking a new dietary supplement, including a probiotic supplement. 

Probiotic dosage comes in CFUs, which stands for colony-forming units. In the current research, there is no standard minimum amount of CFUs (or microorganisms) to take to get the health benefits of probiotics. Probiotic products should have at least several billion CFUs to be effective. Some consider higher numbers to be better, but more research is needed. (6)

[Read More: Study: A Healthier Gut Could Mean More Muscular Strength]

You can also include probiotic foods like yogurt, sauerkraut, kimchi, and fermented foods in your diet.

Are Probiotics Safe?

Probiotic products are dietary supplements, which do not need to be approved by the U.S. Food and Drug Administration (FDA) to be sold. Some, but not all, probiotic products have been labeled “generally regarded as safe” (GRAS) by the FDA. To be given the GRAS label, the product must be scientifically proven not to cause harm if used as intended. (2)(12)

Before choosing a probiotic supplement, check if the FDA has labeled it as GRAS.

A systematic review of the safety of probiotics states that evidence mostly shows probiotics are safe. However, there are cases where they may cause adverse effects like sepsis, gastrointestinal ischemia, and fungemia. These occurred in people with compromised immune systems, critically ill people in the intensive care unit, and other hospitalized and postoperative patients. (13)

Credit: KucherAV / Shutterstock

[Read More: Here’s Everything Strength Athletes Need to Know About Digestive Enzymes]

Probiotics may also not be safe for infants. Probiotics have caused severe and fatal infections in critically ill and premature infants, and the FDA has warned healthcare providers about this. (14)

In some cases, probiotics may cause infections or antibiotic resistance in immunocompromised people. Some probiotic supplements may not list all the microorganisms and could contain harmful bacteria. (14)

Expect Some Side Effects

Good gut health is more than a trend in the supplement industry. It can influence your digestive, immune, and metabolic systems. One component of good gut health is having a diverse gut microbiome with many different strands of good bacteria. Taking probiotics — in food or supplements — can increase that diversity.

Probiotics may have a few side effects, mostly bloating, constipation, gas, and flatulence. They may also trigger headaches and allergic reactions. Side effects may be short-term and subside after you get used to them. They’re generally considered safe, but immunocompromised people may want to avoid them. 

Frequently Asked Questions

Let’s wrap up with some of your most burning questions.

References

Valdes A M, Walter J, Segal E, Spector T D. Role of the gut microbiota in nutrition and health BMJ 2018; 361 :k2179.

Markowiak P, Śliżewska K. Effects of Probiotics, Prebiotics, and Synbiotics on Human Health. Nutrients. 2017 Sep 15;9(9):1021.

Guarino A, Guandalini S, Lo Vecchio A. Probiotics for Prevention and Treatment of Diarrhea. J Clin Gastroenterol. 2015 Nov-Dec;49 Suppl 1:S37-45.

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