Sep 18, The Best Multivitamin Supplement for You | Multivitamin Reviews

Discover the best multivitamin supplement for you.

Multivitamins are one of the most important dietary supplements that you can buy.

They are one of the few dietary supplements on the market that have credible scientific evidence showing their usefulness.

With a broad range of general (yet essential) health benefits, I recommend taking multivitamins before you even consider muscle buidling or performance supplements.

On this page, I'll discuss the benefits of multivitamins, why you should take them, the two basic types of formulations (premium vs. standard), how to determine product safety and quality, and how to find the best multivitamin supplement for you.

Plus, I'll tell you which specific products I recommend.

Note: To avoid any confusion, when discussing multivitamins, I am technically referring to multivitamins/multiminerals. This is simply for the sake of convenience.

This is not the kind of supplement that is meant to accelerate your progress or amp up your workouts; at least not directly.

A multivitamin simply ensures your body receives all the micronutrients (i.e. vitamins and minerals) it may fail to get in your diet.

Unless your multivitamin corrects a pre-existing vitamin or mineral deficiency, you can't actually "feel" it working (except for maybe a slight energy boost). It's not meant to produce acute effects.

Rather, it is a supplement that promotes and sustains general health by providing your body with a sufficient amount of the micronutrients it needs carry out cellular functions.

This way, your body can run like a well-oiled, healthy machine. More specifically, this translates to the following benefits:

Stronger immune systemBetter digestive functionLonger lasting energy levelsImproved brain functionReduced chronic disease risk

There are other potential benefits, too, but these are the big ones.

We, as weight trainees, try our darnedest to eat healthily. Despite this, it's not uncommon for us to fall short of our optimal micronutrient intake. Why is this?...

...Well, part of it is due to our increased micronutrient requirements from intense and frequent training routines. Some of it may also be due to dietary restrictions from temporary, but strict diet plans (e.g. no carb-containing foods for contest preparation).

We must also consider that it can be a challenge (not to mention, expensive), to buy, prepare and eat the optimal mix of nutritious foods when we're already busy with training and trying meet our macronutrient goals (i.e. calories, protein, carbs, fats).

And this is where a multivitamin supplement comes into play. You can think of it kind of like an insurance policy for your diet. That is, it will help you out if you make a mistake. Though, if you keep making mistakes, your premium costs (i.e. health risks) will rise.

You should always aim to consume an abundance of nutritious foods everyday. However, as I stated earlier, the reality is that many trainees fail to consistently meet all of their daily micronutrient requirements, despite trying...

...It is a backup plan; a plan B in case you fail to reach your daily vitamin and mineral needs with foods only. But don't let this become an excuse to slack on your diet. It doesn't work that way.

...Put simply, the answer is no – All multivitamin supplements are not created equally. The main differences between different classes of multivitamin products include:

Formulation. Formulations, or the recipe of a given multivitamin product, have two aspects to consider: The Array of Micronutrients. Some multivitamins may contain all micronutrients known to mankind, while others may exclude some. Let's take the exclusion of iron, for example. Such a formulation would obviously be superior if you're trying to avoid iron overload. Iron overload, or the excess iron accumulation in the body, is a harmful condition that is an especially relevant concern for all non-anemic males who eat a lot of iron-rich foods (e.g. meat, dark-green leafy vegetables).The Amount of Each Micronutrient. Some multivitamins may have a larger quantity of, say, vitamin D. Yet others may have a much smaller amount. Let's say you're deficient in vitamin D. Then high-vitamin D formulation would of course be superior for you. It is actually a little known fact there's essentially a worldwide vitamin D deficiency epidemic. Most people (yes, probably you too) have a moderate to severe vitamin D deficiency; to the extent that a dedicated vitamin D supplement is most practical for achieving a sufficient intake.Bioavailability. Bioavailability refers to the proportion of a given micronutrient in the multivitamin pill that can be absorbed into, and circulate within, your system. Bioavailability varies based on the quality of ingredients used in the product formulation. Higher quality ingredients have higher bioavailability.

Below, I'll explain the two basic options you should consider when determining the best multivitamin supplement for your needs:

One option is to buy a premium multivitamin supplement from a trusted sports/fitness supplement brand.

Why premium? Because that typically means that it has high quantities of ingredients.

And why should it be from a trusted sports/fitness supplement brand? Because this means the formulation should be proportioned to best meet the needs of weight trainees (though in reality, this likely only gives you a slight edge).

Plus, this typically guarantees high quality ingredients with higher bioavailability...

...This way, you can be fully confident that the multivitamin pills you're taking are being sufficiently and efficiently dissolved, and then absorbed by your body. In other words, you can rest assured that your body's actually getting the micronutrients it needs.

Additionally, some premium multivitamins provide extra benefits, such as added non-vitamin/non-mineral ingredients for extra immune, joint, and digestive support.

While these extras are by no means a requirement, it can be convenient for those who would otherwise be taking a separate supplement to get the benefits.

Lastly, you can be quite certain that a trusted name brand multivitamin will be safe. Afterall, it is a trusted brand, right?

However, I understand that you may be a skeptic (not necessarily a bad thing, by the way) and need hard evidence that your premium multivitamin contains what it claims and is safe.

If this is case, then you should consider products from GMP certified manufacturers. You can also check out results from independent testing labs, such as ConsumerLab.com...

...For more on quality and safety, see below.

Another option is to buy standard multivitamins. Standard multivitamins are made with relatively low quantities of ingredients. The ingredients, themselves, are less than optimal in quality, in that they have a lower bioavailability.

To make up for the low quantity and quality of ingredients, you can simply take double the recommended serving per day (e.g. if the label recommends one tablet per day, then take two instead; preferably one in the morning and the other in the evening).

You can buy standard multivitamins from name brand companies (e.g. Centrum) or from generic brands.

I strongly suggest buying the generic brands, so long as they are USP verified multivitamin products (for more on this, see below). This way, you save money by foregoing the extra cost associated with brand names, while still ensuring that your multivitamin meets minimum requirements for quality and safety.

I've taken both premium and standard multivitamins before, and both will get the job done.

Standard multivitamins are the most economical option. The cost per serving – even after doubling the recommended intake – ends up costing less than the average premium multivitamin.

And while the premium multivitamin formulations do use more and better quality ingredients, you can essentially the same results out of standard multivitamins as long as you take enough of it.

What the standard multivitamins don't offer are the benefits from additional ingredients, which I spoke of earlier. Again, these are certain non-vitamin and non-mineral compounds meant to support or enhance given bodily functions, such as joint lubrication, immune defense or digestion (among others)...

...So If you were planning on buying separate products for one of these functions, then this could be a way to eliminate the need for taking an extra pill. And it might even save you some cash, too.

To decide if a premium or a standard formulation is the best multivitamin supplement for you, you must weigh the information I've given you and consider it in the context of your situation and needs.

But don't think too hard about it. In the grand scheme of things, it won't make a huge difference either way.

Personally, I've been known to dabble with premium multivitamins if I have a little extra money to spend. Otherwise, I go with the standard multivitamin.

Whether you choose a premium or standard multivitamin, you should ensure that the product you plan on buying is safe and that its formula matches the label.

I've already briefly mentioned three different indicators of product safety and quality: the GMP certification, the USP verification and independent testing labs. I'll discuss each of these in detail, below:

In order to receive the GMP (Good Manufacturing Practices) certification, the manufacturer must follow the FDA's GMP guidelines.

In short, they must adhere to a strict production process, use correct labeling, eliminate contamination and be responsible for the correct identity, purity, strength, and composition of the product's ingredients.

For your reference, see this list of GMP certified supplement companies. You may not recognize many of those companies, as they are either major suppliers to, or parent companies of, the popular consumer brands.

The USP (United States Pharmacopoeia) is a non-profit health organization. They've been around for a solid 150 years, setting quality, purity, identity, and strength standards for supplements, drugs and foods ingredients.

In order to become verified, products it must undergo a thorough audit of its manufacturing practices (using GMP guidelines) and documentation; as well as laboratory tests and "random off-the-shelf testing."

Specifically, the product must contain the claimed ingredients and the stated amounts of each, be free of contaminants, remain fresh until its expiration date, have correct labeling and dissolve quickly enough for sufficient absorption.

It is predominantly generic multivitamin manufacturers that go through the USP verification process. See all USP verified companies.

You don't see many of the more popular brand name multivitamins with this certification. I'm guessing this is because they've already built enough trust with their customer base.

Independent testing labs are pretty self explanatory – They are the private, independent (at least for the most part) supplement industry watchdogs. They perform the same basic tasks as the USP and GMP certifications, though they are much less connected to governmental agencies or functions.

The specific protocols vary between testing companies. What do they have in common, though, is that they all test the products themselves (as opposed to simply collecting data from the manufacturer).

The top independent testing labs include ConsumerLab.com and the National Sanitation Foundation (NSF). It is worth noting, however, that the functions of the NSF overlap somewhat with governmental functions.

For reference, see ConsumerLab.com certified brands and NSF certified brands.

Now, I'll provide you a some specific product recommendations for both premium and standard multivitamin supplements. All my picks have at least one of the above certifications.

For premium multivitamins, my top two recommendations are ADAM and Orange Triad:

I have just one pick for a standard multivitamin brand:

Hopefully this guide helped you better understand multivitamin and how to choose the best multivitamin supplement for you.

But please, don't miss the forest for the tree – As great as multivitamin supplements can be, their usefulness is reduced to irrelevance without the existence of an overall nutritious diet...

...In other words, don't forget to eat your fruits and veggies! (Yes, I have to remind myself to do this, too).

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Sep 25, Best Caffeine Supplements | Caffeine Tablets as a Pre-Workout Supplement

Caffeine supplements are extremely cheap, yet highly effective pre-workout products.

Caffeine supplements amplify your energy, increase your focus and improve your performance...

...All without the hassle of brewing or drinking any coffee!

Just one little tablet contains the caffeine of a 12 oz. cup of strong coffee (200mg). Truly amazing, I know!

How do they do this? Magic? Quite possibly. But I have my own theory, illustrated below:

I'm joking of course. And besides, how caffeine tablets are made is irrelevant...

...We only care that they work. And, indeed, they do work. After all, caffeine is a main ingredient in many popular pre-workout powders.

It's just that taking pure caffeine as a workout stimulant is such an obvious idea that many weight trainees never even consider it.

On this page, I'll discuss caffeine, its benefits, its side effects and whether supplementing with it is a good idea for you.

I'll also provide dosing guidelines and tell you my top two recommendations for the best caffeine supplements.

Did you know that caffeine is the world's favorite psychoactive stimulant?

That's right. Caffeine - the stuff in your coffee, tea and soda - is actually a full-blown, raging drug! You junkie, you.

But of course, I'm just being sensationalistic. As most people realize, not all drugs are bad, mmm'kay.

Scientifically speaking, caffeine is a xanthein alkaloid.

This is just a fancy name for a specific class of chemical compounds, which have similar molecular structures and function as mild central nervous system stimulants. They also act as bronchodilators, but that's beyond our focus.

Caffeine is a natural compound found in coffee and cocoa beans; guarana berries; kola nuts; as well as tea, yerba mat?, yaupon holly and guayusa leaves.

People have been enjoying its energizing and uplifting effects for many thousands of years.

Obviously though, ancient folks weren't taking caffeine tablets.

The first connoisseurs of caffeine may have actually been from the stone age, and they would have simply chewed on tea leaves to get a very light buzz...

...Crude, yes. But let's be serious, you can't expect too much from cavemen. :-D

The brewing of tea wasn't "discovered" until as late as 3000 years ago in China. And the brewing of coffee most likely wasn't around until the 1450s AD, if not later.

Caffeine, itself, wasn't discovered until 1820, when a German chemist isolated it from coffee. Without knowing it had been done already, a few French chemists also made the same discovery the very next year.

So you can thank everyone – from the 19th century chemists to your cave-dwelling stone age ancestors – for promoting the use of caffeine and discovering evermore convenient and efficient means for its consumption.

There many desirable benefits to be had from taking caffeine supplements; specifically caffeine tablets. Below is a list of some of the benefits most relevant to weight trainees:

$ave Money. As far as energy products go, pure caffeine gives you the best bang for your buck. If you buy caffeine in tablet form (the cheapest/most convenient form of caffeine), then you end up paying an itty-bitty 5 cents per 200mg serving. Not too shabby, eh? You'll have some money left over to load up on real, nutritious foods.Get Amped & Focused. Caffeine fills you with energy. Obviously this makes you more energetic, but it also heightens your alertness and ability to focus. You can zero-in on whatever task you set out to do. In our case, that would be working out. Your mental energy is concentrated on performing lifts with precision and tenacity. Distractions blur into the background, or disappear altogether.Perform Better. Better mental focus, as mentioned above, obviously plays a role in performance. However, the performance enhancing benefits of caffeine extend beyond the mental realm. It affects you physically, too. It not only delivers a profound rush of energy, but it also delays muscular fatigue. This gives you noticeably better endurance and stamina. In application, the result is that you can pump out a couple more reps during a set (using moderate weights/reps; not extra heavy weight/low reps) than would otherwise be possible, before the delayed fatigue response sets in.Get Shredded. Caffeine elevates the amount of epinephrine (i.e. adrenaline) circulating in your system. This, in turn, increases the rate of lipolysis, or fat mobilization. Fat mobilization refers to the process whereby free fatty acids break away from the larger triglyceride molecule. This raises your body's levels of free fatty acids. The increased levels of free fatty acids leads to a higher rate of fat oxidation, or the "burning" of fat for energy. If not for the caffeine, you would be relying more heavily on glycolysis, or the use of glycogen (a carbohydrate-based energy store), for energy. Thus, caffeine enables you to burn more fat.Burn Calories. In the previous bullet point, I already discussed that caffeine causes your body to burn a greater proportion of fat for its energy needs. But on top of that, caffeine actually causes you to burn more total calories. It does this in two different ways. First, it speeds up your metabolism. And second, it raises your non-exercise activity thermogenesis (NEAT), which refers to extra calories burned because the caffeine makes you move around more (e.g. tapping your foot, fidgeting, pacing, etc.). A double whammy.Tame Your Appetite. Caffeine has been shown to suppress appetite. You can use this as a strategic tool for blunting hunger and limiting daily caloric intake. This is especially helpful on a cutting diets. However, it's also useful when bulking because it can prevent overconsumption and fat gain. As your caffeine tolerance grows, however, the appetite suppressing effect unfortunately dissipates.Save Time. Taking a caffeine tablet takes about one second. Simply pop a pill into your mouth and wash it down with a gulp of water. Done. Compare this to the time it takes to brew a pot of coffee, pour a cup, wait for it to cool down and finally drink it.

Health experts, almost unilaterally, agree that caffeine is a safe substance.

This is a consensus echoed by major health organizations; like the Food and Drug Administration (FDA), who has given caffeine the GRAS (generally recognized as safe) designation.

That said, you must remember that caffeine is a central nervous system stimulant. As such, it does come with some potential side effects. See below:

NervousnessSweatingJittersDizzinessIrritabilityNauseaStomach irritationRestlessnessInsomniaQuickened breathingIncreased heartbeatIncreased blood pressureAnxietyHeadachesChest pain

Again, these are potential side effects. At that, they are generally mild and usually only occur due to excess consumption. They are always temporary in duration.

Furthermore, most people who only take moderate amounts will experience no noticeable side effects.

Caffeine tablets are a great pre-workout supplement choice for many folks. You are an ideal candidate if you...

Want intense focus and more energyDesire superior workouts and faster progressWant to lose fat or minimize fat gainAre on the go and have no time to make coffeeNeed to save money, but want a pre-workout supplement

And, as long as you...

Are not extra sensitive to stimulantsDo not workout near your bedtimeDo not have any pre-existing heart conditionsDo not have other relevant medical issues (e.g. high blood pressure, panic/anxiety attacks, etc.)

If any of the last four bullet points apply to you, then caffeine may not be right for you. Read below on how to deal with each scenario:

If you're highly sensitive to stimulants, then it may be easiest to just avoid caffeine altogether. If you want to try anyway, do so mindfully.

If you workout before sleeping, then the obvious solution is to change your workout time. If this is not possible, then you should not use caffeine. It will keep you awake at night, thus disrupting your recovery and hampering your overall progress.

If you have, or think you may have, some heart issues or other relevant medical conditions, then I urge you to consult your physician before proceeding...

...Actually, it's a good idea for all people to check with their physicians before taking a new supplement. See my full disclaimer.

Most caffeine tablets contain 200mg of caffeine per tablet.

I recommend you cut the tablet in half and take just 100mg for the first workout session. From there, you can hone in on your optimal dosage by using what I'll call the "Goldilocks" strategy:

Too Big? If 100mg is too much caffeine to handle (unlikely, though possible), then cut your serving size to just 50mg.Too Small? If 100mg does not give sufficient stimulation, then increase your serving size to the full 200mg tablet. (Most people will end up taking this dosage.)Just Right? Maybe you got lucky. If 100mg provides just the right effects, then simply continue taking that serving size.

Once you find your optimal serving size, you can take it for a while and still be able to enjoy enhanced workout sessions. However, you will gradually develop a tolerance to caffeine.

The easiest way to combat an increased tolerance is simply increasing the serving size (e.g. by 1/4 of a tablet, or 50mg, each time). It's fine to use this method a couple/few times.

However, you can increase your serving size so many times before you end up having to take large quantities to achieve the same effects.

To limit the possibility of encountering side effects or developing a very strong dependency, don't exceed 300mg if you're (more or less) an average-sized lifter; or 400mg if you're bigger.

There is an effective way to deal with your caffeine tolerance once it reaches such a high level. That is to dramatically reduce, or eliminate, your caffeine intake for at least a week.

This will lower your tolerance noticeably, allowing you to take less caffeine than before while still achieving its desired effects.

As when to take the caffeine, my advice is to do so about 20-30 minutes before your workout. This gives it enough time to get into your system and start working its magic.

As a general rule, avoid caffeine supplements within 6-8 hours of sleeping. Caffeine close to bedtime can cause insomnia, or at least interfere with optimal sleep patterns.

Do note, however, that 6-8 hours is a general rule – some people can sleep like a baby if they take caffeine 3 hours before bed, while others may still have trouble falling and staying asleep if they have caffeine within 12 hours of their bedtime.

My top two recommendations for caffeine tablets include the following:

I've used both of these caffeine supplements before, and each works like a charm.

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Jun 10, Weight Training Equipment | Home Gym Equipment & Apparel Reviews

Find weight training equipment reviews and information. Discover which type of gym equipment is worth buying and what you should avoid.

Whether you're building a brand new home gym setup, need some new gym apparel and lifting shoes, or if you're just looking for some helpful accessories to bring to the gym with you...

...This page will provide advice on what to look for in products.

Note: This section of the site is largely under construction. Below, I have listed the specific topics I will cover, so you can get a glimpse of the types of products I'll be discussing and reviewing, before I actually do so. I'll be adding more and more links in the coming weeks and months, so keep an eye out for updates!

Guides

Power RacksHomemade Squat StandsSquat Racks (i.e. Half Racks)

Reviews

Guides

Olympic WeightsStandard WeightsBumper PlatesMicro-platesWeight Trees

Reviews

Guides

Olympic BarbellOlympic Barbell ClampsStandard BarbellEZ-Curl Bar

Guides

Adjustable DumbbellsHex DumbbellsPower Blocks

Reviews

Guides

Reviews

Grizzly Leather Dip/Pull Up Belt

Guides

ChalkGlovesHand GrippersHooksStress BallsWrist RollerWrist Straps

Reviews

Captain of Crush GrippersFat Gripz

Guides

Foam RollersSelf-Massage Tools

Reviews

Perform Better Foam RollerLacrosse BallsBacknobber II

Guides

Pull Up BarsParallel Dip BarsPower TowerSquat BoxesResistance BandsNeck HarnessLeg Press MachineThick RopeChains

Reviews

Iron Woody BandsHarbinger Neck Harness

Guides

Ab RollerDeadlift Bar JackExercise BallsMedicine BallsT-Bar Row Barbell AttachmentsWeight Lifting Belts

Reviews

Stay tuned for new weight training equipment content. In-depth articles and reviews coming soon!

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Are You Making This Squat Mistake?

Espen from Norway has some issues with his Squats, and asks...

Hi Mehdi,

First of all I must say that I LOVE your site. It is of great inspiration for me and I'm reading all of your posts. Congratulations with what you have achieved here, really impressive!

I am a 34 year old Norwegian who has been doing your StrongLifts 5x5 program for about 4 months. I'm 179cm tall and my bodyweight is now 79kg. Currently I'm doing 5x5 of 80kg in squats, 1x5 140kg of deadlift and just yesterday manage 5x5 85kg in bench. I have reduced my bodyweight from 85kg and my man boobs are gone and close to all my belly fat. I've gain so much confidence from this as I've started to get compliments at work for my "new" body shape. I love this side effect of your program.

I am also quite happy with my progress in the gym but I have issues with my squats as I can't seem to get any progress any more. I've been doing 80 kg for months now and when I put on more weight my technique starts to fail and I can't hold good form. I started out doing ass-to-grass style squats but I've now changed to parallel and hope that this will help my progress. I seem to need work on my new form as I still can't get pass the 80kg plateau.

Any comments to my squat issue is appreciated. I am still doing good progress in deadlift but I can't put on 2,5 kg every week on the bench anymore. Do you think it is time for me to move on to a new program? I've been doing weight training on and off for years so I feel that my form is good in most exercises (except squats that I've only started with 4 months ago).

Thanks and best regards

Espen

Thanks for the words of encouragement. And amazing job finally losing your man boobs and belly fat. I too started feeling much more confident after finally eliminating my moobs and pot belly more than a decade ago.

Your question - Technique issues you solve by doing that exercise more, not by substituting it. I'm going to assume your logic was that you can Squat more low bar and thus break your plateau by switching to parallel Squats. But, as you've come to realize, parallel Squats have a different bar position, different torso alignment and thus a different technique than "Ass-To-Grass" Squats. That's why if you don't know how to use your muscles correctly when Squatting low bar, the same weight isn't necessarily going to feel easier.

It would have made more sense to suck up the ego and lower the weight by 20% so you can master technique, instead of continuing the same weight. But, again, you shouldn't have switched to low bar Squats in the first place because form issues are always solved by Squatting more, NOT substituting the lift.

Stick with whatever Squat version you're doing now (my guess is low bar) and start taping yourself so you understand what it is you're doing wrong. Practice perfect technique on your warm-up sets, maybe do extra warm-up sets until it feels right. Once on your work sets, keep your technique perfect even if that means you'll miss reps. Focus, squeeze everything and lift fast.

Don't switch to Madcow 5x5 yet - your Bench is stronger than your Squat, you need to fix that before moving on. And since this is a technique issue, Squatting 3x/week is the best way to master technique. You don't even need to switch to 3x5 yet (in fact, almost all StrongLifts Members switch when they can Squat at least 200lb, usually around 225lb, and many only switch at the 300lb mark).

Deadlift switch from 1x5 to 1x3 and start Deadlifting once per week (1x/week Barbell Rows, 1x/week Pull-ups). Bench Press switch to 3x5 (then 1x5) and use smaller increments. This should keep the progress while you fix your Squats.

But remember, it's only been 4 months since you started Squatting. It's perfectly normal to struggle a bit. The key is to keep plugging at it. Don't be a quitter.

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Aug 27, Reverse Band Squats | How to Do Reverse Band Squats

Reverse band squats improve the lockout and explosiveness on the squat exercise. This squat variation is a precise tool for advanced lifters who seek to target these aspects of the lift.

The attached resistance bands on this exercise enable you to experience constantly changing levels of resistance as you go through each rep. This is why it emphasizes the above-mentioned aspects of the squat (again, explosiveness and the lockout).

One might ask: What's the difference between this technique and regular band squats?

Well, on reverse band squats, the resistance bands are attached to the barbell from the top of the power rack to the ends of the barbell. Whereas, on regular band squats, the bands are attached to the barbell from the bottom of the power rack.

Also, on the regular version, the load never becomes lighter than the total weight of the barbell and plates (i.e. the bands add resistance). But with reverse band squats, the load never becomes heavier than the total weight of the barbell and plates (i.e. the bands reduce resistance).

So in this way, the mechanics of the reverse version are actually more similar to chain squats...

...On both exercises, the loads are heaviest at both the very start and the very finish of each rep; and they're lightest at the midpoint (i.e. the very bottom of the range of motion).

As you go through a rep, the varying levels of resistance you feel models a parabola: It goes from heavy to moderate to light, and then back to moderate and finally back to heavy again...

Set Up. This exercise must be done in a power rack. Start by putting the barbell on the pins, just below shoulder level. Adjust the Safety Catches. Adjust the safety catches to the bottom of the range of motion. This way, it will prevent an accident by catching the barbell in case you lose control or fail during a rep.Attach Bands. Ideally, reverse band squats should be done in a power rack with upper band pegs for easy and secure attachment of the resitance bands. However, if your power rack doesn't have upper band pegs, then you can get creative and hook the bands on the top of the frame. Next, attach the end of the bands to the ends of the barbell.Add Plates. Load the desired amount of weight onto the bar. The bands should be to the inside of the plates (but still on the thick ends of the barbell). To prevent the any possibility of the band slipping off the thick part of the barbell and onto the thin part, you may want the band positioned between plates.Unrack the Bar. Position yourself under the barbell. It should be on your trapezius, not against your back bones. Hoist the bar off the pins and take a step back.Negative Repetition. Squat down by lowering your hips and butt, and flexing your knees. The bands will resist the load as you perform the negative repetition, making it so the load becomes increasingly lighter as you approach the bottom of the rep. Thus, the barbell is at it lightest when you reach the lowest point in the range of motion (i.e. the midpoint). Go to Parallel (or Below). Keep going until your thighs are at least parallel to the floor. Go a little further if you can do so without breaking form.Tempo. Control the weight carefully. Go slower as you transition into the midpoint. The negative should typically lasts about 1-2 seconds.Midpoint. The midpoint is at the very bottom of the range of motion. It's the transition point between the positive repetition and the negative repetition. Tempo. Since this is just a transitory point in the movement, you don't really need pause at all. If you do, it should be very brief. That said, you should have slowed down as you were finishing the negative rep so that you don't "bounce" into and out of the midpoint. Doing this would be dangerous for your knees.Positive Repetition. Squat up... fast! The tension in the bands decreases more and more as you squat up, making it so the load becomes increasingly heavy as you approach the top of the repetition. Once you reach the top of the rep, the load is equal to that of the starting weight. Squeeze! Keep your entire body tight, but flex your your glutes, quadriceps and hamstrings, with particular emphasis.Tempo. Explode upward as quickly as possible, without breaking form.Repeat. Repeat the movement for desired number of reps. Like all lifts that emphasize strength and explosiveness, it's generally best to use lower reps (around 1-5) with relatively heavy weight.

Reverse Band Squats Are Best for Advanced Lifters. This exercise is for seasoned vets who need to focus on their lockout and the explosiveness of their squat. Essentially, it is an exercise technique to fine tune an otherwise strong squat.

It's not efficient, however, for beginners or intermediate lifters, who need not worry about specific aspects of the squat. Rather, as a beginner or intermediate, concentrate on achieving an overall stronger squat.

The reverse band squat is too specific a tool for such a general objective. Until you reach an advanced level and encounter real plateaus, good ol' fashioned squats will suffice.

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Do You Overcomplicate Things?

Cameron from Australia asks...

Hi, im an aussie who just started using your StrongLifts 5x5 method and am extremely keen to see its effects over the next 12 weeks.

i do however have one concern, that is over here the weights and measures system is different. for my increases is it ok to use 2.5 kg instead of 5 lbs? i've looked at the conversions and its not exact, for example 20 pounds tends to only be 9 kg.

i would really appreciate your input on this matter.

Thank you

Cameron

Yes, increasing the weight by 2.5kg every workout is perfectly fine if you use the metric system like I do. Sure this isn't exactly 5lb rather 5.51lb, but the point is to add a small increment every time. 2.5kg weight increases are proven to work with StrongLifts Members using the metric system.

I'm sure someone out there will complain that he plateaud earlier on StrongLifts 5x5 because the 2.5kg plates made him progress faster than the guys using pounds. Let's hope he won't make excuses about the unfair variations in gravity because of where in the world he lives...

Keep it simple, this isn't frigging surgery.

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Mar 27, Pronator Quadratus | Forearm Muscle Anatomy & Exercises

The pronator quadratus is a forearm muscle that works with the triceps brachii to pronate, or turn over, the hand. It is similar in location and function to the pronator teres.

On this page, you can find all information you'd want about this forearm muscle. Learn its anatomy, view pictures and discover the best exercises for training it.

Use the table of contents (TOC) to easily navigate through this guide.

Origin

Anterior-medial surface of the ulna

Insertion

Anterior-lateral surface of the radius

Functions

Wrist extensionPronation of the handHolds together the radius and ulna^ up to TOC

Dumbbell

Dumbbell Seated PronationDumbbell Lying Pronation

Machine

Machine Seated PronationMachine Standing Pronation

Resistance Band

Seated Pronation with Resistance BandStanding Pronation with Resistance Band^ up to TOC

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