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Seth Feroce Talks PEDs In Competition: ‘People Don’t Understand That Steroids Are Literally In Anything’
Seth Feroce believes that steroids are in all professional sports to gain a competitive edge.
Seth Feroce might be retired from bodybuilding but he remains an active voice around the sport because of his strong opinions. Recently, he has been vocal about the topic of steroids and that continued in a recent truck rant that he shared on social media.
Steroids has become a wide-spread issue in bodybuilding because of recent deaths that have hit the world hard. This has athletes in different areas, whether it be bodybuilding or powerlifting focusing on their health. While Feroce is not an advocate of steroids, he acknowledges that they are elsewhere in competition.
The other sport where steroids have turned up the most is baseball. The early 2000s is considered the steroid era around Major League Baseball. Players were taking substances to gain an advantage over the rest of the league and this is where Feroce believes that it is present all around competition.
Seth Feroce: “Steroids Are Literally In Anything”
Seth Feroce went on his most recent rant about corruption and how it is present at every level. He is specifically discussing steroids but this can be an example in many areas when it comes to sports — whether it is business or financial.
“What I am f***ng astonished by, is the fact that people can’t f***ing believe that professional athletes take steroids or there’s no f***ing corruption. Are you guys f***ing with me? You know there’s corruption at every f***ing level. It’s a fuc**ing multi-billion dollar industry.”
From here, Seth Feroce continued to explain how he sold steroids during his career as a bodybuilder to make extra money. In the sport, only the top level athletes make a serious profit off competitions. For others, it is beneficial to have side jobs.
READ MORE: Bodybuilders Are Dying: An Investigation Into Modern Bodybuilding, Health, & PED Use
For Feroce, he found a way to make money by selling steroids.
“Steroids are in f***ing everything and if you don’t think so, you are a f***ing moron. You know why? Because I used to sell a lot of them.
That’s something other bodybuilders say, ‘I don’t want to sell steroids’. Bitch, I sold a shit load of them. How the f**k do you think I made ends meet as a competitor? You think I can just buy hundreds of pounds of meat? No. You either f***ing sold steroids, or you did gay for pay. I ain’t doing no gay for pay. Been offered many a times. But I rather f***ing sell a shit load of Tren and Anadrol and dick pills, like I did. That’s how the f***ing industry goes!”
Seth Feroce continues to speak on many billion-dollar sports industries and how they are full of corruption. This is how they got to be where they are today. It makes it easier to cover up when there is money involved.
Near the end of his rant, Feroce spoke on steroids and how people do not care if they are used in sports. Once an athlete dies and steroids are involved, people begin thinking twice about the issue.
“Nobody cares in professional sports whether you take steroids or not. Nobody f***ing cares in bodybuilding whether you take steroids or not. Nobody gives a f**k. Even whenever you take steroids and you f***ing die… everybody acts like they give a f**k but nobody gives a fu**. Nobody f***ing cares.
Do what you want to. That’s what I’m getting at with this video. Don’t be f***ing stupid. Stop believing in dumb shit, are you kidding me?”
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PNBA Bikini Jackie Gonzalez Names the Top 4 Glute Exercises in Bodybuilding
Image via Instagram @g_jackiestrong
PNBA bikini athlete Jackie Gonzalez lists her top 4 glute exercises.
A well-developed lower body is vital in natural bodybuilding, especially the bikini categories. And your glutes are the largest muscle in your body, so it’s imperative to perform the best exercises possible to grow them. Professional Natural Bodybuilding Association (PNBA) athlete Jackie Gonzalez named the best exercises to target your glutes.
Jackie Gonzalez placed in the top ten at 2021 Natural Olympia in the Bikini Divas division. In an Instagram post on June 6, 2022, Gonzalez listed her top 4 glute exercises. Gonzalez stated:
“Here are my top 4 exercises to target the glute:
1. Abduction Drop Set- Start with a challenging weight for 15R, follow with a drop in weight of 20-30lb for 10R, & another drop for another 10R. Depending on your starting weight you may need adjust the weight dropped to work for you.
2. Hip Thrust- there are many variations to these but I prefer to use the smith at this gym. Make sure to squeeze from the cheeks to push the hips up and not prioritizing the quads.
3. DB RDL- Focus on hinging at the hips! Push the hips back and allow the DB to “slide” down the legs. Maintain a slight bend in the knee and squeeze through the glutes as you come up. It is important to keep the head and spine in alignment during this movement as well.
4. Glute kickback- this is a variation using the hip mobility machine but it works just as well and allows me to focus on the glute itself. Make sure to drive back and squeeze the glute at the top of the moment.”
Jackie Gonzalez also shared a workout to build thunder thighs.
Bikini Divas
The International Natural Bodybuilding Association (INBA)/PNBA has a variety of categories. One is the bikini division, which is separated into Bikini Divas, Bikini Angels, and Bikini Mammas. Jackie Gonzalez competes in the Bikini Divas class.
The Bikini Divas class contenders dress in swimsuits, high heels, and jewelry. Muscularity and conditioning are essential to the judging process–visible abs and a slightly visible glute-hamstring tie-in are crucial. That’s why Bikini Divas must work hard on their glutes.
Compared to Bikini Angels, muscularity is more critical in this class since Angels aren’t judged solely on their physique, e.g., visible abs aren’t necessary. In contrast, the women’s Physique and Figure divisions hold more muscle on their frame.
Wellness
The INBA PNBA has welcomed a new category this year for women, Wellness. Judges will be heavily scoring contenders on their muscle development in the hips, glutes, and thighs in this division.
The INBA PNBA still has a full summer schedule of competitions. And the Natural Universe in Tampa, FL, on September 2nd-3rd, will be hosting the first pro Wellness category. The INBA PNBA stated on social media, “ladies, the PNBA is offering its 1st pro wellness category September 2nd-3rd at the Natural Universe.”
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Fitness Stars Buff Dudes Built The “World’s Deadliest Dumbbells” For An Insane Workout
Brothers Hudson and Brandon White decided to take dumbbells to new heights.
An injury in the gym is not uncommon. There are many times where lifters will push their bodies to the limit in order to achieve a new goal. Injuries happen when the lifter has poor form, weight might fall off the bar, or even the body giving out for no particular reason. Well, brothers Hudson and Brandon White recently added a new risk to working out.
The White brothers, known as Buff Dudes on YouTube, shared a new video displaying the “world’s deadliest dumbbells.” This is not the first time that they played around with different ideas involving dumbbells.
In 2020, Brandon and Hudson made their own dumbbells out of concrete so they could workout during the pandemic. With gyms being closed, they added to their home gym since their equipment was not enough at the time. Two years later, Buff Dudes followed up their first dumbbell experiment with another interesting one.
What Are The “World’s Deadliest Dumbbells”?
During the video, Buff Dudes is joined by a blacksmith named Matthew who helps construct the dumbbells. He welds together a metal frame that can be held from within. Once the structure is together, Matthew adds 32 metal spikes to the outside. This creates an object that looks like something out of an action-packed video game.
“It’s a terrible idea. I love it. A build is a failure if you can’t kill someone with it,” Matthew said.
Before the duo hits the gym, they tested out the spikes by swinging at beer cans thrown to them. The spikes punctured the beer cans and exploded on impact. Once they were done testing it out, Brandon and Hudson hit the gym.
Buff Dudes performed different exercises with the dumbbells such as chest presses, shoulder presses, upright rows, and bicep curls. Once the workout was finished, they joked about “taking it too far” while wearing suits that look like they did not have any skin left.
“Never have I been so excited and so nervous to workout,” Hudson said.
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Would you take a chance and use these dumbbells to workout?! For more news and updates, follow Generation Iron on Facebook, Twitter, and Instagram.
The Mike O’Hearn Show: “If You’re Not In Great Shape In Your 20s… I’m Done With You.”
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Episode 7: Mike O’Hearn debates with Vlad Yudin about cancel culture, actions vs words, and short sightedness in bodybuilding.
Mike O’Hearn sits back down with Vlad Yudin to discuss some key thoughts that have been on O’Hearn’s mind recently. Most notably, what makes a man? What determines the true value and character of a person? While this is somewhat of a philosophical topic – it can tie directly into bodybuilding more than you might think. In Generation Iron and Barbend‘s latest episode of The Mike O’Hearn Show, Mike discusses a person’s actions vs their words, the rise of online cancel culture, and how short sightedness is a major problem not just in culture at large but also directly affecting bodybuilding.
Mike O’Hearn has always preached on the value of longevity. He believes that bodybuilding, true bodybuilding, is about maintaining an incredible physique and strength over the long run. It’s one thing to be a natural talent when you are 28 years old. It’s another to still have that kind of talent and success when you are 50. This notion ties directly into O’Hearn’s question about “what makes a man.” No singular statement or action can truly determine the character of a person. It’s about their actions over the longterm. What kind of person are you in the whole of your life?
Actions vs Words: The Problem With Cancel Culture
The conversation starts off with Mike O’Hearn claiming that a person’s actions are far more valuable than their words. This sparks a discussion about cancel culture online and how quickly online mobs are ready to take down a person for a single tweet. While word can be damaging – O’Hearn thinks it is impossible for one statement or one tweet to represent the whole of a person.
While there may be some extreme exceptions – O’Hearn believes that the actions and the consistence of a person’s actions speak louder than anything else. This is where bodybuilding comes in. Fitness and bodybuilding are about action. They are about consistence of action and building not only a better physique but better health for the whole of your life.
“You can’t judge somebody based on someone else’s opinion of that person.”
– Mike O’hearn
Those same training tenets should be how we evaluate a person’s character. In today’s world of social media, short sightedness prevents evaluation of long term action. No matter how high someone may climb, the mob is always excited to see them torn down. Speaking of, this short sightedness ties directly into the other key topic of this week’s episode…
Short Term Greatness vs Long Term Success
Mike O’Hearn takes this larger concept and parses it down into bodybuilding and what defines bodybuilding success. O’Hearn believes that many young people are short sighted. This was true even before social media or the web. But perhaps modern technology has made this bad habit even worse for the newer generations.
O’Hearn has always seen bodybuilding success as longevity. While it can be impressive to build a 300 pound mass monster physique – it’s less impressive if that can’t be maintained in the long term of life. Mike O’Hearn is now 53 years old and has a physique that still matches how he looked in his 20s. He also is very rigorous about health checkups – and can claim that he is extremely healthy.
He owes all of this to his consistency throughout his life. He made certain sacrifices, less partying when he was young, more early mornings), so that he can feel as healthy in his 50s as he did when he was a young adult. He would rather be healthy and muscular in the long run of his life – than be Mr. Universe for even one year.
However, what he sees in the bodybuilding world is more of the opposite. Many pro bodybuilders aim to be the best possible in the short term. They want to be Mr. Olympia for as long as possible before burning out. This is why there is a growing drug and health problem in the sport. This is why many retired bodybuilding pros have bigger struggles in their older age.
O’Hearn understands that success such as becoming Mr. Olympia can be huge for opening doors in life. But is it worth cutting that life short? Or simply having a less healthy and more challenging twilight years?
Mike O’Hearn even ties this into finding the right coach. In an era where everyone is good at selling themselves online – it’s more important than ever to judge a coach or trainer by his actions and consistency in the long term of their career. If O’Hearn sees a trainer who is out of shape in his 50s, well then what can’t he teach about maintaining fitness and muscle into older age?
Wrap Up
You can watch Mike O’Hearn and Vlad Yudin’s full conversation about actions vs words, cancel culture, and bodybuilding longevity in our latest episode of The Mike O’Hearn Show. Check out new episodes every Friday only on GenerationIron.com and wherever podcasts are downloaded.
Michal Krizo Switches To NPC From IFBB Elite Pro
Its official! Michal Krizo has made the switch.
After nearly a year of rumors, Michal Krizo ha made the switch to NPC from the IFBB Elite Pro, where he has been one of the superstars and arguably the face of the league.
The move was made official in a press release published by EVLS Pro. This is the organizer of the EVLS Prague Pro and amateur show.
“Dear fans,As you all know very well, EVLS PRAGUE is celebrating its tenth anniversary this year. During these ten years, it has created a solid place not only in the bodybuilding world, but also in your hearts, which we greatly appreciate and thank you for.That is why we are happy that we managed to enter into cooperation with a personality whom we respect very much and we believe that with our support he will achieve many successes and fight for the highest one, Mr. Olympia.MICHAL “KRIŽO” KRIŽÁNEK is a new member of the EVLS Team!Michal has decided to end his time in the Elite Pro federation and we are extremely honored that he will be showing his qualities in the NPC federation as a member of the EVLS team.We have always had only the highest goals, we have prepared great, dare we say timeless festivals, we have created a globally respected brand that is a symbol of quality and pride, and we firmly believe that it will continue to be so in the next ten years!”
Michal Krizo Hopes To Turn Pro And Compete In Olympia
For any bodybuilder, the goal is to earn their Pro Card and compete on the biggest stage in the sport. For Krizo, it is no different as he makes the move to NPC. Krizo’s first hurdle will be earning his Pro Card within the NPC.
This is something that fellow Slovakian bodybuilder Adela Ondrejovicova did a few weeks back. She was able to earn her Pro Card almost instantly and will now have a chance to compete against the IFBB pros. Both athletes share a coach and it is likely that Krizo will begin training immediately to win a show and earn his card as well.
For NPC, this is a huge move as Michal Krizo adds star power to a league that has become extremely marketable overtime. Krizo is the type of figure that brings attention and fans to shows that he competes in.
For Michal Krizo, this is the next move in what has already been a successful career. Now, he will look to take it to the next level.
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Quint Beastwood Looks Insane 4 Weeks Out, Gets Support From Blessing Awodibu
Quint Beastwood has taken his physique to the next level.
Top bodybuilding prospect Quinton Eriya is looking incredible just 4 weeks out from his next show. The talented competitor is even being cheered on by fellow bodybuilder Blessing Awodibu. From his recent physique update, Quinton is looking sharp and much improved since his last showing.
Hoping to bring something new to the table at his next showing, Quinton Eriya better known as Quint Beastwood has shored up some of his weak points. While he already possesses the kind of incredible structure to put the division on notice, Quint Beastwood was missing a few things. With his incredible symmetry and conditioning its clear that he had what it takes to be a future top contender. Unfortunately, one major factor was holding him back from greatness.
His legs.
While Quint Beastwood did indeed have some well defined legs, he needed to add more size if he wanted to stand out. Well his recent physique updates have proven that he understood his assignment. Now Quint has gone on to add more mass to his wheels and it could be the key factor to take him to the next level.
Todays workout was interesting. One of those days where I felt weak, felt like I couldn’t catch a pump, just standing up was tiring haha. I knew that having a good workout today was gonna be an uphill climb. In moments like these, I smile. I realize. This is what I need to be my best. Nobody ever accomplished greatness by being comfortable. The moment I embraced it, was the moment my workout became amazing. Your mind is a very powerful tool, use it to your advantage.
No Excuses
It’s obvious the Quint Beastwood is dedicated to his craft. In a recent post to his Instagram Quint let his feelings be known on how every bodybuilder should be approaching the game.
Get it done ☑️I hate hearing competitors complain.. ESPECIALLY bodybuilders . Like shut the heck up. You signed up for this. Nobody is holding a gun to your head. Either do it or don’t. But if you’re gonna do it. Do it right. None of that soft ish.
Support From a Fellow Top Pro
Clearly Quint Beastwood is a passionate bodybuilder who makes no excuses and is always looking to become the best version of himself. He’s not the type to curse and complain, but rather go underground and take care of business like a professional. This kind of mindset and approach to the game could push Quint to being one of the top bodybuilders in the future. Even Blessing Awodibu is singing is praises.
“Looking amazing, get that win cuz we need this physique at the O, enough of all these shredded refrigerators looking ass lol”
From the looks of things, it’s clearly just a matter of time before Quint Beastwood becomes a household name. If he can string some wins together, then he could become one of the top prospects to potentially compete the Mr. Olympia title.
What do you think of Quint Beastwood?
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News and Editorial Writer at Generation Iron, Jonathan Salmon is a writer, martial arts instructor, and geek culture enthusiast. Check out his YouTube, Instagram, Twitter, Facebook, and Sound Cloud for in-depth MMA analysis.
2x Natural Olympia Figure Champ Alondra Chatman Shares Meal Plan in Interview
In a Generation Iron interview, 2x PNBA Natural Olympia champ Alondra Chatman divulges her inspiration to join the INBA PNBA league, what her favorite exercises are, and how her nutrition looks.
The Generation Iron team received some insight from the 2x Professional Natural Bodybuilding Association (PNBA) Figure Natural Olympia champ Alondra Chatman. Chatman disclosed what led her to compete in the International Natural Bodybuilding Association (INBA)/PNBA league, her favorite workouts, and her in-season meal plan after some Q and A with us. Alondra Chatman is also a Hall of Fame Inductee and has a multi-media contract with Generation Iron, INBA PNBA, and Iron Man Magazine. Read on to learn more about Alondra Chatman’s bodybuilding history, workouts, and meal plan.
Alondra Chatman Q and A (Meal Plan Included)
Q: What got you into bodybuilding, specifically natural bodybuilding?
A: “Growing up, I played many sports from elementary school through college. I didn’t actually start lifting until my freshman year of college under my volleyball coach and found I loved it. After graduating, I started personal training and eventually opened a gym.
I had a close friend who competed in figure and I was intrigued with the idea of pushing my body to a new level. My first show was with the INBA and I really appreciated that athletes were drug tested to level the playing field for those who choose not to use PEDs.”
Q: What are your favorite exercises?
A: “Barbell Squat: all the variations. I love pushing heavy weight and using differing foot positions to target the quads, glutes and hamstrings in different ways. RDL: I like both dumbbell and barbell Romanian Deadlifts to target hamstrings which are essential for properly balanced leg development. Cable Shoulder Raise: Lat Raise, Front Raise, Rear Delts, etc. I like to use the cables for a shoulder day finisher. The cables are great for isolating and fine tuning.”Q: How does your nutrition look in-season and off-season? A: “I keep my nutrition during prep the same for most of the season. I’ll make adjustments about 4 weeks out to make sure I’m lean and dry for the stage. I use Premier Research Labs for most of my supplements – multivitamins, BCAAs, digestive enzymes and So Lean & So Clean Plant-Bases Protein.
In Season nutrition:
Meal 1: 2/3 cup oatmeal, 2oz turkey
Meal 2: 4oz turkey, 4oz rice
Meal 3: 4oz turkey or white fish, 4oz potato or rice, 1 cup green veggies
Meal 4: 2 scoops protein in water, 1 whole fruit w/ 1tbsp flax seed
Meal 5: 4oz turkey or beef, 4oz potato or rice, 1 cup green veggies
May snack on carrots & hummus or beef jerky.
Off-season, I increase my calories and am flexible with my diet including more fruit and a few more treats – especially during the holidays. However, I don’t drink alcohol at all.”
Outside of Bodybuilding
Alondra Chatman has a personal training company, The Inner Athlete. She was nominated for the 2021 Award of Excellence by the San Leandro mayor. When Chatman isn’t training or coaching, she spends time at church, traveling, and watching flicks with her family.
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Samson Dauda Shares Current Weight Of 320 Pounds Ahead Of 2022 Olympia
Samson Dauda is a dark-horse candidate in Men’s Open this year.
The 2022 Olympia is about five months out but many competitors are right in the thick of their prep for the show. This includes Samson Dauda, who is looking to make an impact in Men’s Open by putting n some size this offseason. It seems as though he is doing just that at his current weight of 320 pounds.
Dauda has been quiet on Instagram but decided to show off his new and improved physique. In a recent physique update, he looks extremely shredded at his current weight, which is clearly a point of emphasis preparing for the biggest show of the year.
Samson Dauda took big steps forward in 2021 finishing in the top three at all shows he competed in. Dauda was the runner-up during the Arnold Classic UK and Romania Muscle Fest Pro. He also placed third at the Yamamoto Cup Pro. This gave him some momentum heading into 2022 once he earned his qualification to the Olympia.
The 2021 Olympia took place in October and Dauda wasted no time qualifying for the next year. He won the 2021 EVLS Prague Pro, which took place in November, punching his ticket to Las Vegas in December.
Samson Dauda Continues To Add Size
Samson Dauda has been working with Milos Sarcev and the improvements have been incredible to see. This is all in hopes of making a splash at the Olympia next to the best in the world.
Big Ramy has won two consecutive Olympia titles and there are many who believe he is destined for three in a row. Outside of Big Ramy, Brandon Curry and Hadi Choopan have been near the top of the list fighting for the Sandow Trophy.
Samson Dauda is looking to make an impression during his first Olympia competition. If his recent physique update is any indication, it is clear that he will bring his best physique yet to the stage when it matters the most.
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14-Year-Old Tyler Parker Is Top Football Recruit, Shows Off 414.4-Pound Deadlift
Tyler Parker remains one of the most interesting football recruits heading into his sophomore year.
In the world of recruiting today, different collegiate programs are beginning to look at players right when they enter high school. When there is a prospect like Tyler Parker, you cannot blame them. At 14 years old, Parker is a 300-pound lineman who has shown off incredible strength for his age.
Parker attends Santa Margarita High School in Rancho Santa Margarita, California. During his first high school season, Parker turned heads because of his 6-foot, 300-pound frame. The defensive tackle boasts a 3.36 GPA to go along with some staggering lifts.
On his Hudl page, Tyler Parker has logged some of his most impressive feats. At 14 years old, Parker is already benching 300 pounds and deadlifting 415. He can rep 185 pounds on the bench 25 times and runs a 4.9 40-yard dash.
In a recent Twitter video shared by his high school’s account, Parker is seen repping 414.4 pounds three times.
Tyler Parker Is Already Fielding Many DI Offers
It is no surprise that many teams have already reached out to the defensive tackle — and there will be more on the way.
Stay dangerous ! https://t.co/bZ0396DBVn
— Recruit My Lineman (@RMLineman) April 14, 2022
Parker has totaled thousands of followers and views over different social media sites after his lifts have gone viral. His incredible size is what is gaining the attention of many in recent weeks. This includes NFL star Calais Campbell, who has commented on Parker’s elite growth. He has also been put side-by-side with Los Angeles Rams’ superstar Aaron Donald.
RELATED: NFL Legend Shannon Sharpe Shares Massive Physique On 54th Birthday
There are many schools who have reached out to Parker already, including Arizona, Texas A&M, LSU, and Ole Miss. Parker also has lower-level offers from Portland State, Incarnate Word, and Virginia University of Lynchberg.
14 Year Old 31 Year OldTyler Parker Aaron Donald@PPIRecruits @BCollierPPI @MaxPreps @247Sports @SBLiveSports @Rivals @AaronDonald97 @SI_PHnews @barstoolsports @CFBONFOX pic.twitter.com/KEm9LNIyTb
— Tyler Parker (TP) (@iam_tylerparker) July 14, 2022
As a sophomore, Tyler Parker has not made a college decision just yet as more offers will undoubtedly roll in. As he continues on in his high school career, Parker will continue to get stronger and improve on the field — which is a scary thought for opponents.
For more news and updates, follow Generation Iron on Facebook, Twitter, and Instagram.
Derek Lunsford Turns Rest Day Into “Massive Arm Pump” In Recent Training Session
Derek Lunsford decided to get some late work in with a huge arm day.
Derek Lunsford continues to prepare for the 2022 Olympia. The question is, will it be 212 or Men’s Open? Lunsford took to YouTube to show off his latest arm pump focused on adding size.
The reigning 212 Olympia champion was able to get to the top of the division in 2021. This year, he has put on incredible size and there are concerns about him getting down to make weight for 212. Lunsford put this idea in everyone’s minds during his guest posing appearance at the 2022 Pittsburgh Pro. He was able to stand toe-to-toe with some of the mass monsters in Men’s Open.
Recently, Olympia President Dan Solomon commented on Lunsford’s status. While there has not been any decisions made, Solomon expressed concerns in Lunsford making weight for 212 and he might need a special invitation to compete in Men’s Open. This is a jump that could be made in the future but it might come sooner than expected.
Below, you can find a breakdown of Derek Lunsford’s full arm day.
Derek Lunsford Full Arm Day Workout
Single-Arm Machine Bicep Curl – 3 sets
EZ Bar Prone Incline Curl – 3 sets
Standing Single-Arm Dumbbell Curl – 3 sets
Dual High Cable Bicep Curl – 3 sets
Standing Overhead Cable Triceps Extension – 2 sets
Cable Triceps Pushdown – 3 sets, 2 overhand and 1 underhand
Triceps Extension Machine – 3 sets
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Single-Arm Machine Bicep Curl
The long exercise begins with single-arm machine bicep curls. This was a way for Lunsford to get the biceps warmed up. He admitted to experiencing some fatigue but this is the kind of exercise to get the blood pumping.
READ MORE: Derek Lunsford Shares Back Workout That Will Make You “Respect The Weight”
EZ Bar Prone Incline Curl
Lunsford continued with another bicep exercise that isolates both heads of the bicep. This is one of Lunsford’s favorite bicep exercises because of the control that you must have while performing it.
“Love this exercise for biceps. It’s probably the best to isolate the biceps specifically, that way you’re not like swinging it up. You have to really control it up with your biceps and it really helps to target and develop that peak. When you’re here, it develops this kind of area here.”
Standing Single-Arm Dumbbell Curl
One of the final bicep exercises of the set includes different variations of dumbbell curls. Lunsford begins by hitting standard bicep curls but then mixes it up into hammer curls. He decides to include the forearms and hit biceps in multiple ways during this exercise.
RELATED: Jay Cutler Believes Derek Lunsford Can Thrive In Men’s Open: ‘He’s Very Young Enough Where I Think He’s Very Dangerous’
Dual High Cable Bicep Curl
The final bicep exercise is one that Derek Lunsford does not hit often. The dual high cable bicep curl allows Lunsford to hit biceps using a different angle.
“I have the cables in front of me a little bit, so I step back slightly so my hands and my elbows are in front of me and I really turn my wrist as much as I can to where I’m almost bringing my hand behind my head. Not really towards my face or in front of me, but behind my head.”
Standing Overhead Cable Triceps Extension
The tricep portion of the workout begins with standing overhead cable tricep extensions. This is a workout performed by many to warmup the triceps and give them the necessary pump moving forward.
Cable Triceps Pushdown
From standing overhead cables to cable tricep pushdowns. This is where lifters will experience a great stretch in the tricep, which allows growth because of the blood flow. Lunsford did not reveal the exact number of reps throughout this workout but he did say that he performed two sets of 12 and one set of 20 here.
“These really stretch out my triceps but also got some blood in there. Obviously, my biceps are already pumped so I got some blood in the arm but I’m kind of moving it to the triceps and now that I move on to this pushdown, it feels incredible.”
Triceps Extension Machine
The final exercise of the day is the tricep extension machine. Derek Lunsford hit a movement that he does not normally do during arm day. With that being said, Lunsford wants to incorporate this movement more moving forward.
By the look of Lunsford, he has put n incredible mass and continues to train at a high level. It will be interesting to see where he ends up come the fall and into the later part of the year.
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