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Optimizing Your Protein Intake

[vc_row][vc_column][mk_employees style=”boxed” column=”1″ box_bg_color=”#ececec” count=”1″ description=”false” employees=”26482″][vc_column_text]During my Master’s program, I worked as a nutrition coordinator for several heavy-hitting protein intake studies on trained populations. Between research done at school and personal interest queries, I discovered that the trick is figuring out what to do with all that information available so you don’t lose your gains while drowning in data! This is a worthwhile endeavor because protein provides the building blocks for precious muscle growth and so much more.

For the purpose of this article, I’m focusing on guidance for optimizing protein intake in “trained” active individuals from the latest and greatest International Society of Sports Nutrition (ISNN) position stand. I’ll also share some additional little-known reasons to increase protein intake and provide some anecdotal asides from my experience as a coach and lab rat.[/vc_column_text][/vc_column][/vc_row][vc_row][vc_column][mk_fancy_title font_family=”none”]Quick and Painless Ways to Optimize Your Protein Intake[/mk_fancy_title][mk_image src=”/wp-content/uploads/optimize-protein.jpg” image_size=”full”][vc_column_text]Unless otherwise noted, the following recommendations were taken from the ISNN position stand1.

  • Consume 1.4g to 2.0g of protein per kg bodyweight (0.64g to 0.91g per pound bodyweight) per day to meet sufficient protein intake as an active individual.
  • 3.0+ grams per kg per day of protein (1.36+ grams per pound) intake has been shown to be even more beneficial for improving body composition.
  • Consume an absolute dose of at least 20g to 40g of protein every 3 to 4 hours. (Add more as needed to reach your daily protein intake goal in grams.)
  • Opt for “high-quality” protein sources when you can, preferably whole food protein sources and high-quality supplements that contain all of the essential amino acids.
  • If you can’t always get whole food sources, you can still be optimal by supplementing your diet with highly bioavailable protein sources such as whey protein.
  • Leucine content of 700mg to 3000mg is worth looking for in protein sources and supplements. This amino acid is much more abundant in whey protein, compared to other sources.
  • Post-workout protein increases muscle protein synthesis after resistance training, and can help offset muscle damage and promote recovery in endurance athletes.
  • Whey is an excellent source of post-workout protein since it is fast digesting and easy to take to the gym with you.
  • If you are going to “go over” on your calorie intake for the day, you are best off ensuring the additional calories come from protein to optimize body composition.2
  • Pre-bed casein intake of 30g to 40g can increase muscle protein synthesis and metabolism without contributing to fat gain.

[/vc_column_text][mk_fancy_title font_family=”none”]Other Benefits to Increasing Dietary Protein[/mk_fancy_title][mk_image src=”/wp-content/uploads/optimize-protein2.jpg” image_size=”full”][vc_column_text]

  • Increasing protein intake is especially important for adults age 30 and older in order to prevent or delay the effects of sarcopenia (muscle loss).3
  • If you’re injured, preliminary studies have shown that a higher protein intake, in addition to creatine supplementation, can optimize muscle tissue repair and synthesis as well as counteract some muscle atrophy.4
  • Increasing protein intake while dieting has been shown to improve sleep in overweight and obese adults.5
  • Consuming a higher protein diet helps preserve lean body mass, as well as perceptions of satiety and pleasure during energy restriction on a weight loss program.6

[/vc_column_text][mk_fancy_title font_family=”none”]Anecdotal Opinions from a Coach and Lab Rat: Optimal vs. Realistic[/mk_fancy_title][mk_image src=”/wp-content/uploads/optimize-protein3.jpg” image_size=”full”][vc_column_text]During my last bikini prep, I was consuming upwards of 3g of protein per kg bodyweight. I’m a tall, large-framed person, so that meant over 230g of protein per day. That intake got me to my goal stage body, but was not sustainable for me in my day-to-day life after my show. I swung hard the other way and noticed a definite shift in my body composition when I was barely hitting 100g of protein per day.

Once I found a happy post-comp medium and started being more mindful of hitting a daily protein intake goal, I saw a shift in my body composition again, and felt leaner and tighter on the same calorie intake after only a few weeks. I pulled calories from my fat and carb intake, and lent it toward protein. People were even telling me, unprompted, that I looked leaner a few weeks after I made the switch. As a preference, I only eat meat one meal a day on average, and I am able to consistently hit about 2g protein per kg bodyweight per day. All of that being said, I encourage you to track your protein intake – make sure it’s within the optimal range, ensure you’re getting high-quality protein sources as often as possible and track your progress! You’ll be happy you did.[/vc_column_text][/vc_column][/vc_row][vc_row][vc_column][vc_column_text]References:

1Jäger et al., 2017. International Society of Sports Nutrition Position Stand: protein and exercise. Journal of the International Society of Sports Nutrition 14(1).

2Antonio et al., 2016. The effects of a high protein diet on indices of health and body composition – a crossover trial in resistance-trained men. J Int Soc Sports Nutr 13(3).

3Morley et al., 2010. Nutritional recommendations for the management of sarcopenia. Journal of the American Medical Directors Association 11(6): 391–396.

4Tack, C., 2016. Dietary supplementation during musculoskeletal injury. Strength and Conditioning Journal  38(1): 22–26.

5Zhou et al., 2016. Higher-protein diets improve indexes of sleep in energy-restricted overweight and obese adults: results from 2 randomized controlled trials. American Journal of Clinical Nutrition 103(3): 766–774.

6Leidy et al., 2007. Higher protein intake preserves lean mass and satiety with weight loss in pre-obese and obese women. Obesity 15(2): 421–429.[/vc_column_text][mk_employees style=”boxed” column=”1″ box_bg_color=”#ececec” count=”1″ employees=”26482″][/vc_column][/vc_row]

Understanding Your Energy Deficit

[vc_row][vc_column][mk_employees style=”boxed” column=”1″ box_bg_color=”#ececec” count=”1″ description=”false” employees=”26482″][vc_column_text]Many people see fat loss as a frustrating, seemingly endless wrestling match with their bodies.

The behind-the-scenes process of fat loss is fascinating and complex. Knowing the players involved in the fat loss game can help you understand the ins and outs of the process and harness the control you have over influencing your progress to reach your goals.

We measure the energy stored in food in calories, and when we consume them (in the form of macronutrients: carbs, fats and protein), our bodies convert food into the energy we need to fuel everything we do, from breathing and sleeping to running and lifting weights. But we don’t always get to use those calories immediately, and when we take in excess energy, we store it for later – usually as fat. You may be familiar with this part!

That brings us to the burning question: how do you get rid of unwanted body fat?[/vc_column_text][/vc_column][/vc_row][vc_row][vc_column][mk_fancy_title font_family=”none”]The ins and outs of energy balance[/mk_fancy_title][mk_image src=”/wp-content/uploads/energy-deficit1.jpg” image_size=”full”][vc_column_text]Luckily, the answer is simple: create an energy deficit. Energy balance in your body goes in two directions: input and output1. Like a budget, you can think of yourself as being in a surplus or a deficit, and understanding this basic equation is your road map to achieving any fat loss goal.

For instance, let’s say you go on a trip to spend a few weeks lounging at a sunny, breezy poolside. You aren’t exercising, and you definitely aren’t getting as much daily activity as you normally would. On top of this, you’re enjoying lavish, pineapple-infused, umbrella-touting calorie bombs and way too much guacamole. Chances are, you’ll weigh in heavier when you get back, because you created an energy surplus by consuming more energy than you expended. (It’s worth noting that it’s not all fat, and there’s some water weight influx here, since every gram of carbs stored in your body carries three grams of water2.)

Now, let’s say you start exercising more often and cut back on the food. If you stay consistent, you may notice your clothes loosen and after a few weeks you feel leaner. Increasing activity and decreasing caloric intake are ways of creating an energy deficit, where more energy is used than consumed. In this state, you tap into the energy reserves in your body and start metabolizing fat3.

When you’re not in a surplus or deficit and your body composition is remaining about the same, you’re experiencing maintenance. Fluctuations in intake can result in maintenance if they average out from meal to meal, day to day, week to week, etc. We may over- or under-consume calories at a given meal, but the daily total may pan out to be a maintenance intake. A roundabout way of experiencing maintenance is when you make efforts to start exercising more, but unintentionally compensate for the energy deficit from exercise by consuming more calories and effectively “canceling out” the deficit from one variable with a surplus from the other4.[/vc_column_text][mk_fancy_title font_family=”none”]If a little is good, then a lot must be better?[/mk_fancy_title][vc_column_text]Reducing the occurrence of calorie consumption above maintenance intake and improving diet quality has been shown to drastically increase the probability that a diet will be successful5. Although individual differences can play a big role in how fast your body composition will change on a diet, it’s generally accepted that creating a 3,500-calorie deficit results in about a pound of fat loss3. This is where it can be tempting to get caught up in the math: if you can cut more calories to cut more fat, why can’t you eat even fewer calories to burn even more of that unwanted fluff? You’ll find, as many have, that this logic runs you into the ground pretty quickly.

Your efforts are better spent honing in on your macronutrient intake to create a reasonable, below-maintenance intake. This gives you a strategic, sustainable way to manage your energy budget. The science behind this part gets heavy, but we’ve already learned the basics: it’s all about manipulating energy balance. Definitely take into account your daily activity too, when you design your deficit intake. Considering energy output as a variable is important whether you are looking to bulk or if your goal is fat loss.[/vc_column_text][mk_fancy_title font_family=”none”]One deficit to rule them all[/mk_fancy_title][mk_image src=”/wp-content/uploads/energy-deficit2.jpg” image_size=”full”][vc_column_text]A “reasonable deficit” implies cutting back on only what is necessary to achieve a realistic rate of body composition change. A 10% to 20% reduction in calorie intake has been shown to be as effective as more restricted diets in the long term6. Dieting on the most calories you can consume and still seeing results is advantageous from a physiological and psychological standpoint. This method keeps your wellbeing in mind and helps prevent large-scale hormonal and metabolic rate adaptations that can occur with extreme measures7. Studies indicate that the lean body mass you worked hard for can be threatened when calories are lowered too severely8. I think we can all appreciate that aggressively dropping calories and “crash dieting” is not reasonable or sustainable![/vc_column_text][mk_fancy_title font_family=”none”]Move it to lose it[/mk_fancy_title][mk_image src=”/wp-content/uploads/energy-deficit3.jpg” image_size=”full”][vc_column_text]When diet and exercise work together in harmony to formulate your weekly deficit, you won’t have to sacrifice as many calories per week, since you are burning more from exercise as well. Increasing activity even by one gym session per week can significantly contribute to your deficit9. Research shows that routinely participating in an exercise regimen can, in turn, bolster your motivation to improve your diet habits and promote a greater sense of control over eating behaviors10. Win-win! There is give and take that can be capitalized on from both energy deficit variables to garnish your success. Optimizing dietary and exercise strategies to create an adequate deficit that is sustainable and fits your lifestyle and individual needs is key.

Individual response to a calorie deficit may vary due to unique physiology, weekly activity level and, of course, consistent adherence to your plan11. It can take time to find the “sweet spot” as far as macronutrient breakdown, activity level and personal dedication to the plan to achieve a satisfactory rate of body composition change. Rest easy knowing that your macronutrient intake program is designed with your success in mind.

The energy balance framework isn’t flawless, and neither are we. However, you can let this new knowledge give you confidence to actively impact your fat loss process. Go forth and dominate the deficit![/vc_column_text][/vc_column][/vc_row][vc_row][vc_column][vc_column_text]References:

  1. Donnell et al., 2005. Is exercise effective for weight loss with ad libitum diet? Energy balance, compensation, and gender differences. Exercise and Sport Sciences Reviews. 33(4): 169–174.
  2. Campbell, B., 2014. Sports nutrition: Enhancing athletic performance. Boca Raton: CRC Press.
  3. Hall, K. D., 2007. What is the required energy deficit per unit weight loss? International Journal of Obesity. 32(3): 573–576.
  4. Dhurandhar et al., 2014. Predicting adult weight change in the real world: a systematic review and meta-analysis accounting for compensatory changes in energy intake or expenditure. International Journal of Obesity. 39(8): 1181–1187.
  5. Keller et al., 2016. Not merely a question of self-control: The longitudinal effects of overeating behaviors, diet quality and physical activity on dieters’ perceived diet success. Appetite. 107: 213–221.
  6. Das et al., 2009. Low or moderate dietary energy restriction for long-term weight loss: what works best? Obesity. 17(11): 2019–2024.
  7. Sumithran et al., 2011. Long-term persistence of hormonal adaptations to weight loss. N Engl J Med. 365 (17):1597–1604.
  8. Mero et al., 2010. Moderate energy restriction with high protein diet results in healthier outcome in women. Journal of the International Society of Sports Nutrition. 7(1): 4.
  9. Donnelly et al., 2009. Appropriate physical activity intervention strategies for weight loss and prevention of weight regain for adults. Medicine & Science in Sports & Exercise. 41(2): 459–471.
  10. Annesi, J., 2016. Weight loss and the prevention of weight regain: evaluation of a treatment model of exercise self-regulation generalizing to controlled eating. The Permanente Journal. 20(3): 4–17.
  11. Thomas et al., 2012. Why do individuals not lose more weight from an exercise intervention at a defined dose? An energy balance analysis. Obesity Reviews. 13(10): 835–847.

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6 Ways to Stay on Track Over the Holidays

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The holidays are fast approaching. Everyone knows that means family, fun and FOOD. If you’re not prepared for it, the holidays can do some serious damage to all the hard work you’ve put in. From the massive amount of food and desserts to the fact that the gym is closed, it can make staying on track really tough. Here are a few ways to prepare for the holidays, without losing all your hard-earned gains.

[/vc_column_text][/vc_column][/vc_row][vc_row][vc_column][mk_fancy_title font_family=”none”]1. Bring your own food[/mk_fancy_title][mk_image src=”/wp-content/uploads/bring-your-own-food.jpg” image_width=”792″ image_height=”403″][vc_column_text]

Prepping food is a must nowadays. We are all so busy and on the go that having food prepped is just easier. This shouldn’t exclude holidays. Think of things you want to eat through the holidays and make a healthier version. Sweet potatoes with brown sugar, mashed potatoes or green bean casserole are classics. Instead of having the calorie-stuffed foods that everyone is having, make sweet potatoes with cinnamon, mashed cauliflower and steamed green beans. There are a ton of recipes online for healthy alternatives. It’s a great way to have similar foods, without the excess calories.

[/vc_column_text][/vc_column][/vc_row][vc_row][vc_column][mk_fancy_title font_family=”none”]2. Make a plate[/mk_fancy_title][mk_image src=”/wp-content/uploads/make-your-own-plate.jpg” image_width=”792″ image_height=”403″][vc_column_text]If you’re trying to get fit or stay fit, you’ve probably brought containers of your own food to social gatherings where you know there won’t be anything you can eat that is conducive to your goals. Family and friends love to poke fun at this, and it can be difficult to stay committed to your goals when you are constantly scrutinized for it. One way to avoid attracting the unwanted attention of those around you is to not eat your food out of Tupperware. Instead, put your meal onto a regular plate with whatever healthy items (turkey, vegetables, etc.) you can find. People will be so focused on their own plates they probably won’t notice that you’re eating something different![/vc_column_text][/vc_column][/vc_row][vc_row][vc_column][mk_fancy_title font_family=”none”]3. Get up early[/mk_fancy_title][mk_image src=”/wp-content/uploads/get-up-early.jpg” image_width=”792″ image_height=”403″][vc_column_text]Get a start on the day before any of the holiday craziness kicks in. Some gyms are open until noon or so on holidays. Get to the gym early and be back in time to help the family with holiday preparations. If your gym isn’t open, do an at-home workout, go for a run or even take the dog for a walk. Something to get the blood flowing before it’s time to eat.[/vc_column_text][/vc_column][/vc_row][vc_row][vc_column][mk_fancy_title font_family=”none”]4. Limit yourself to one helping[/mk_fancy_title][vc_column_text]Don’t go back for seconds. This can cut your calorie intake in half. Fill up a plate (preferably with some of the food you prepped) and that’s it. The average American eats 3,000 calories in one sitting. Don’t be that guy if you are serious about your fitness.[/vc_column_text][/vc_column][/vc_row][vc_row][vc_column][mk_fancy_title font_family=”none”]5. Drink a lot of water[/mk_fancy_title][vc_column_text]Drinking a lot of water has a ton of benefits in general, but it’s especially important during the holidays. It can make you feel more full, helping to avoid overeating. It helps with digestive health, which is obviously important when we eat a lot. It also reduces fluid retention. We all know we eat a lot of carbohydrates on holidays, so drink lots of water to feel less bloated.[/vc_column_text][/vc_column][/vc_row][vc_row][vc_column][mk_fancy_title font_family=”none”]6. Don’t be too strict[/mk_fancy_title][vc_column_text]At the end of the day, it’s the holidays. A time to relax and have fun with family and friends. Don’t stress about your food intake too much. If you are too strict on yourself, there’s a good chance you could say, “Screw it,” and eat everything in sight. Make a realistic goal for yourself and do your best to stick to it. If all else fails, work hard in the gym and kitchen the weeks building up to the holidays. Then make that one meal a good old-fashioned cheat meal. Just makes sure it stays a cheat MEAL and not a cheat day, week, month, etc.[/vc_column_text][/vc_column][/vc_row]

Eccentrics: Elevate Your Training by Lowering Weights

[vc_row][vc_column][mk_employees style=”boxed” column=”1″ box_bg_color=”#ececec” count=”1″ description=”false” employees=”26482″][/vc_column][/vc_row][vc_row][vc_column][mk_fancy_title font_family=”none”]The Lowdown on Eccentrics[/mk_fancy_title][vc_column_text]There are two parts to most weight-bearing movements the body can perform. There is the concentric phase, when the muscle is shortening and the weight is being lifted. Then there is the eccentric phase, which is specific to the lowering phase of an exercise when the muscle is lengthening. If you’ve heard of performing “negative” repetitions of an exercise, that is referring to an exercise where the eccentric phase of the movement is being focused on. An example of this would be performing pull-up “negatives,” where you get into the “up” position of the pull-up with assistance, then you lower yourself without assistance, slow and controlled.[/vc_column_text][mk_image src=”/wp-content/uploads/dumbell-press-eccentric.jpg” image_size=”full”][vc_column_text]Several decades’ worth of research has shown eccentric training protocols to yield greater increases in strength when compared to concentric training protocols 1. There is greater muscular tension under load during eccentric contractions, when fast-twitch fibers are selectively recruited while the lifter is resisting the pull of gravity to sustain their muscular tension. There is also evidence that previously inactive motor units are recruited during the eccentric contraction2. In fact, our muscles are actually stronger during eccentric muscle actions! This phenomenon is referred to as muscle elasticity, triggered by the muscle spindle – also known as a “stretch reflex”3.[/vc_column_text][mk_image src=”/wp-content/uploads/curl-eccentric.jpg” image_size=”full”][mk_fancy_title font_family=”none”]Benefits of Eccentric Training[/mk_fancy_title][vc_column_text]When performed correctly and safely, eccentric exercise may have several benefits including:

  • Improved muscle coordination and balance
  • Increased strength in the entire range of motion of each joint
  • Increased muscle power and sport performance
  • Increase in the cross-sectional area of type II muscle fibers
  • Recovery from tendon injuries

[/vc_column_text][mk_image src=”/wp-content/uploads/deadlift-eccentric.jpg” image_size=”full”][vc_column_text]The greatest difference in strength-favoring eccentric contractions is seen when both eccentric and concentric contractions are performed at a high velocity. In a study4, two eight-week strength-training phases were conducted on 26 untrained individuals (male and female) split evenly into a fast-velocity and a slow-velocity intervention groups. The first eight-week phase was the eccentric training phase on one arm, and the second eight weeks was concentric on the opposite arm. The study findings were consistent with previous research, confirming that eccentric training was superior to concentric training for strength increases.

The study also showed that fast velocity eccentric training resulted in the greatest increases in eccentric torque. Fast and slow eccentric sessions were most beneficial for producing increases in concentric torque.

Eccentric training has been shown to cause greater neuromuscular adaptations than concentric training, even if force levels are equated during training. Research showed that exclusively eccentric submaximal training improved eccentric and isometric strength significantly (more than concentric training) and yielded greater neural adaptations 5. This study and others have proposed that exclusive eccentric training may increase the amount of and further activate satellite cells when compared to concentric training2, 5, 6.

The optimal way to introduce exclusive eccentric training into a program has not yet been established, but the research shows this training technique can safely be introduced to a variety of populations including young and old, male and female, etc., to significantly improve muscle strength6. Tempo reps with slow lowering phases are a great way to incorporate eccentric exercise into your regimen. I have personally experienced significant strength improvements from incorporating a few eccentric exercises into my regimen, especially with the squat. I recommend starting with this technique by incorporating three-count lowering phases of a few exercises per week. Just make sure you grab a spotter if you are going to try heavy eccentric reps for something like bench press![/vc_column_text][/vc_column][/vc_row][vc_row][vc_column][vc_column_text]References:

  1. Toigo et al., 2006. New fundamental resistance exercise determinants of molecular and cellular muscle adaptations. Eur J Appl Physiol. 97:643–663.
  2. Schoenfeld et al., B. J., 2010. The mechanisms of muscle hypertrophy and their application to resistance training. Journal of Strength and Conditioning Research. 24(10):2857–2872.
  3. Higbie et al., 1996. Effects of concentric and eccentric training on muscle strength, cross-sectional area, and neural activation. J Appl Physiol. 81:2173–2181.
  4. Farthing et al., 2003. The effects of eccentric and concentric training at different velocities on muscle hypertrophy. Eur J Appl Physiol. 89:578–586.
  5. Hortoba´gyi et al., 1996. Greater initial adaptations to submaximal muscle lengthening than maximal shortening. J Appl Physiol. 81:1677–1682.
  6. Isner-Horobeti et al., 2013. Eccentric exercise training: modalities, applications and perspectives. Sports Medicine. 43(6): 483–512.

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6 Best Rowing Exercises for Mass!

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Rowing exercises are the best way to pack on tons of size to your back. Rows should be the bulk of your back workout. Pull-ups and wide-grip pulldowns are great for building width, but rows will pack on that thick look that every guy strives for (or should). The thing is, there are so many different variations of rows that it’s hard to know which ones to choose. In this article, I tried to put together the best mass-building rowing exercises. There are many more rows to try. Don’t think these are the only ones worth doing, but at least one of these should be in every back workout you do!

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Barbell Rows

The king of back exercises behind the deadlift. These can be performed with an overhand or underhand grip. Underhand grip simply engages the lower lats and biceps more than the overhand grip. You want to hold the weight in front of you and bend at the waist while maintaining a neutral spine. Only bend over as far as your flexibility allows. (You do NOT want a rounded lumbar spine!) Once in this position, you will pull the weight back towards your belly button, squeezing the lats. Try to keep your torso at the same position throughout the whole movement.[/vc_column_text][mk_image src=”/wp-content/uploads/barbellrow.jpg” image_size=”full”][/vc_column][/vc_row][vc_row][vc_column][vc_column_text]

Pendlay Rows

This is a great exercise that gives you a barbell row combined with the benefit of a dead stop like the deadlift. This can also improve the quality of each rep, making it a great alternative to the barbell row. The setup is similar to the barbell row but you’re going to leave the barbell on the ground. You will also be pulling slightly higher on your torso, so aim to pull the bar to the top of the abdomen. Your torso should remain close to parallel with the ground throughout the movement, unlike in the previously mentioned barbell row where your torso can remain more upright. After each rep, control the weight down to the floor and take all tension away from your muscles. This technique builds explosive power like the deadlift. A great way to shock your muscles into growth. This lift does need a little more flexibility to maintain a neutral spine, so make sure you have the mobility before trying this movement.[/vc_column_text][mk_image src=”/wp-content/uploads/pendlayrow.jpg” image_size=”full”][/vc_column][/vc_row][vc_row][vc_column][vc_column_text]

T-Bar Rows

Another huge mass builder, the T-bar row can be done on a machine, but I prefer the barbell with a Double D handle. Use a corner or a landmine (if your gym has one) to keep the weight from moving. You’re going to sit your hips back and keep the chest up, all while maintaining a neutral spine. Again, you’re going to pull down and back, engaging the lats. I prefer to use smaller plates (like twenty-fives or thirty-fives) to allow for more range of motion.[/vc_column_text][mk_image src=”/wp-content/uploads/t-barrow.jpg” image_size=”full”][/vc_column][/vc_row][vc_row][vc_column][vc_column_text]

Dumbell Rows

I always like to add a unilateral exercise to almost every muscle group I train. For the back, there’s no better unilateral exercise than the dumbbell row. You can kneel on a bench or do them standing. Either way, you need to focus on pulling the dumbbell back towards your hip. Too many people just yank the weight straight up and down. The only way to properly engage the back is pulling back towards the hip. You can move big, heavy dumbbells with this movement, but don’t sacrifice your form for big weights.[/vc_column_text][mk_image src=”/wp-content/uploads/dumbellrow.jpg” image_size=”full”][/vc_column][/vc_row][vc_row][vc_column][vc_column_text]

Seated Cable Rows

The seated cable row is a great exercise that is commonly done incorrectly. Far too much momentum is used. You should not be swinging at all during this exercise. Your torso should be stationary while pulling your shoulder blade together. A lot of times I see rounded backs also. Never ever round your back! Retract those shoulder blades and keep your chest up. This is a great exercise for the middle back and lats if done correctly.[/vc_column_text][mk_image src=”/wp-content/uploads/seatedrow.jpg” image_size=”full”][/vc_column][/vc_row][vc_row][vc_column][vc_column_text]

Inverted Rows

One of the few bodyweight rows is the inverted row. Just your bodyweight should be plenty as this exercise can be tougher than it looks, but you can always put a weight on yourself if you need more weight (just have a workout partner close by to help). You can use just a barbell in a squat rack or go on a Smith machine to perform these. You are going to hang underneath the bar with your body making a straight line from your head to your toes. You will lift your body up, pulling towards your upper abdomen. The easiest version is with your knees bent and feet flat on the floor. Slightly harder would be body straight. And to make it most difficult, elevate your feet onto a box.[/vc_column_text][mk_image src=”/wp-content/uploads/invertedrow.jpg” image_size=”full”][/vc_column][/vc_row]