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Cold water and muscle recovery has been toted as a synergistic combination for decades. The act of submerging yourself in cold water, also known as cold thermogenesis, is practiced by many people including athletes in ice baths, Wim Hof in his freezing rivers, Tibetan monks in the Himalayan Mountains, and many others with the goal of increasing health and gaining a plethora of supposed benefits. Despite its prevalence in the fitness, health, and life-improvement industries, many studies have come…

Before going in to the what the 5 best types of cardio for weightlifters are, it first needs to be stated why weightlifters should even do cardio. Assuming that as a weightlifter you do not particularly enjoy non-lifting activity such as cardio, why should you do it? To answer this, it now needs to be clarified what kinds of cardio are beneficial to weightlifters and what kinds are not. To many weightlifters cardio may seem like a necessary evil…

Contrary to what many believe, there are many back exercises you can do at home without needing equipment that still build muscle and get results. There are a number of exercises for your back that do not require equipment at all. Every muscle in your back can be hit by simply doing the right movement, all you need is a flat surface. All muscles can be hit at home without equipment. Exercises for the chest are slightly more obvious…

There are several important distinctions that need to be made between the long head and the short head of the biceps. These differences are beneficial to understand in order to increase control over how the biceps is trained and how it grows. The biceps, or biceps brachii, is a large flexor muscle composed of two heads, the short head and the long head. These heads are attached by tendons and work together as one muscle, controlling movements of the…

As this is being written, COVID-19 is still prevailing over much of the world and while many gyms are open, there currently is not a vaccine nor substantial enough decrease in cases for lifting at a gym to be worth it for some people. Regardless of wether or not the world is in the throes of a pandemic, at home chest exercises are still great to know for vacations, when moving to a new town, if you don’t attend…

A common debate among weightlifters is wether or not forearm isolation exercises are necessary. On one side of this dispute, compound exercises like the deadlift and pull-up are excellent at stimulating forearm growth while also working out larger muscle groups as well. Deadlifts have the capacity to workout the quadriceps, hamstrings, glutes, lower and upper back, traps, and biceps, as well as forearms. Since exercises like the deadlift are so great at hitting multiple muscle groups some may opt…