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Chris Hemsworth Shares Fast-Paced, Muscle Building Chest Workout
Chris Hemsworth continues to build muscle with intense workouts!
Chris Hemsworth has shown an incredible interest in fitness and this has led to him being one of the most shredded actors in Hollywood. It has also led to creating an app called CentrFit, where users can get different workouts to try. Recently, Hemsworth used his Instagram account to share a muscle-building chest workout.
The 38-year-old actor is known for his roles in Thor and The Avengers. Recently, he has been training for Extraction, along with some other projects. During the pandemic, Hemsworth and his team came up with the idea to begin CentrFit to show off some home workouts to use while the gyms were closed.
Hemsworth has continued to show off different exercises, such as agility and explosive strength. On his Instagram account for 55.1 million to see, Hemsworth has started to put his body through yoga and boxing workouts. This time, he kept it going with chest.
Chris Hemsworth Chest Workout
“I don’t care where you are, whether you’re at home, on a bus, on a train, or on a plane, I want to hear you yelling! So move it, get involved!” Chris Hemsworth shared.
Chris Hemsworth shared a clip showing off all exercises, along with sets and reps to perform. An energetic Hemsworth began by calling all viewers to give full effort over the course of the workout. He recommended resting for 60 seconds between each set.
Hemsworth was going through a rigorous training regimen and diet last year preparing for one of his Thor projects. Coach Luke Zocchi shared that Hemsworth was consuming up to 10 meals per day trying to build the necessary size for the big screen. It seemed to work as Hemsworth has been able to keep his shredded physique.
It is clear that Chris Hemsworth is going to continue to focus on fitness and share different workouts. There are many actors that can be trusted in giving out workouts because of their build and Hemsworth is near the top of the list.
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Greg has covered the four major sports for six years and has been featured on sites such as Sports Illustrated, Fox Sports, SB Nation, NJ.com, and FanSided. Now, he is transitioning into the world of bodybuilding and strength sports.
Tommy Fury Cancels Fight, Jake Paul Responds With Offer To Move Match To UK: ‘You Are A Scared Little Boy’
Jake Paul and Tommy Fury will not fight in August. Will the fight ever take place?
A boxing match between Tommy Fury and Jake Paul has been in the works since December. The first meeting was called off because Fury sustained an injury. Now, Fury has been forced to cancel once again due to travel issues.
Fury, who is the half-brother of heavyweight champion Tyson Fury, posted a statement on Twitter claiming that he will be unable to make it into the U.S. prior to the fight. Paul did not waste time commenting on the post offering a fight in the U.K. but the payday will be far less than the original amount.
pic.twitter.com/OTOmulKfrW
— Tommy Fury (@tommytntfury) July 7, 2022
“I’m gutted and disappointed in regards to the issues I have faced with entry into the USA. This is something that myself or my team could have never anticipated happening. This situation has been left with my lawyers as being denied entry to a country is obviously a very serious issue and it needs to subsequently be resolved.
I am confident this fight will happen when this issue gets resolved and we come to a solution. I want to clarify that I will fight in a neutral country that both parties can enter. This can be any time, any place, any where.”
Jake Paul will now take on Hasim Rahman Jr. on August 6 as the son of former heavyweight boxing champion steps in for Fury.
Jake Paul Responds, Offers $500k For Fight
Jake Paul has not been shy about offering up massive paydays for fighters interested in stepping in the ring. The former YouTuber has successfully made the transition into the ring but has received criticism for not taking on a real fighter. Paul has victories over YouTuber AnEsonGib, former NBA player Nate Robinson, Ben Askren, and Tyron Woodley.
At this point, Paul has attempted to fight Fury on two separate occasions and is unhappy that it has not happened yet. Paul immediately responded to Fury on Twitter.
“I’m confident you are a scared little boy who doesn’t want to fight or understand business. I will pay you $500k to fight me in the UK. I will do it shortly after August 6. You accept?”
The original agreement for this fight was upwards of $2 million for the fight at Madison Square Garden. After being offered a price that is significantly less, Fury responded to Paul and did not accept.
“I wouldn’t get out of bed to fight you for $500k. Let me know when you’re ready to have a serious conversation.”
It is unknown when or if Jake Paul and Tommy Fury will ever step in the ring together but maybe the third time is the charm. Paul will still be in action on August 6 at the Garden.
For more news and updates, follow Generation Iron on Facebook, Twitter, and Instagram.
Still Training Like a Pro, Branch Warren Pushes Serious Weight on the Machine Hack Squat
Branch Warren is still training like a pro even in retirement.
Branch Warren is squatting some serious weight in a recent training session. The retired bodybuilder is showing no signs of slowing down his training any time soon. He seems to be pushing himself in defiance of those who believe he should be slowing down post retirement.
Branch Warren has always been known for his impressive leg development. To be dubbed “Quadrasaurus” means you haven to have some pretty serious wheels. Warren was always able to impress in that department every time he stepped on stage.
Since being retired you would think Branch Warren would have slowed down his training. While he may not be putting himself through grueling show prep, Warren is still pushing himself hard in his training. Once you’ve adopted a professional mindset, shutting it off is no easy feat. For Warren it appears that doing so is the last thing on his mind.
With the mindset of a professional Branch Warren just can’t seem to stop himself from training hard in the gym. There’s no massive downsizing for Warren. Instead he’s doing things as he’s always had as pro bodybuilder. That means pushing himself to the next level with every training session.
By the look on my face I’m upsetting a lot of cry babies who can’t seem to get over the fact that I still train hard. Well guess what……. I DON’T GIVE A DAMN!!!!
Pushing Some Serious Weight
A recent training video showcased just how hard Branch Warren is pushing himself in his post retirement training. Warren seems compelled to push passed his limits and lift heavy. When you consider that he’s five years younger than Dexter Jackson who only just retired a year and a half ago at age 50, the 47-year-old Warren still has plenty in the tank.
The training video in question shows Branch Warren pushing some serious weight on the machine hack squat. All this despite the fact that he’s been retired for years now.
Ain’t nobody gonna tell me HOW TO TRAIN!!!!
Branch Warren isn’t slowing down any time soon which is pretty motivational for anyone believing they can’t push themselves passed their 40s.
What do you think of Branch Warren and his current training regimen?
For more news and updates, follow Generation Iron on Facebook, Twitter, and Instagram.
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.
Hunter Labrada Reveals Eight-Week Training Split That Will Lead Into 2022 Olympia Prep
Hunter Labrada shares an eight-week split that will help him get close to the Olympia title.
Hunter Labrada celebrated the Fourth of July by sharing his newest eight-week split in the gym. Labrada finished fourth in the Olympia last year and is looking for a better result this time around.
Labrada took to his YouTube page to share a video of the eight-week split he will be using to close out the summer. Once this split is complete, Labrada will fully enter his Olympia prep to put the finishing touches on what he hopes will be a championship come December. In 2021, Labrada finished behind Brandon Curry, Hadi Choopan, and reigning two-time champion Big Ramy.
This split features compound movements on different days, including legs, to “build work capacity.” He also decided to get rid of cable presses as he felt the weight was causing a difference in form. Labrada decided to substitute additional incline and shoulder presses.
Over the course of the next eight weeks, Hunter Labrada will work legs once every nine days. This is supposed to take pressure off his knees in an attempt to keep them healthy.
Hunter Labrada’s Full Eight-Week Training Split
Hunter Labrada wrote out his entire plan for the next two months on a board and walked his viewers through the plan. Below, you can find an outline of the entire workout plan that Labrada put together.
Pull A
Push A
Cable Flye – 2 sets
Prime Incline Press – 2 sets
Prime Shoulder Press – 2 sets
Supported Y-Raise – 2 sets
Dense Metabolic Circuit Work For Both Muscle Groups (presses and flyes, lateral raises and push-ups) – 2 sets
Arms
Legs
Standing Calf Raises – 2 sets, second set drop-set
Seated Calf Raises – 1 set
Seated Hamstring Curl – 2 sets
Banded Hack Squat – 1 set
Unilateral Hip Press – 1 set
Leg Extensions – 1 set
Adductors – 1 set
Off Day
Pull B
Unilateral Supported Straight Arm Row – 2 sets
Unilateral Cable Pulldown (lat focus) – 2 sets
Unilateral Rogers 3-Way Row – 2 sets
Arsenal T-Bar – 2 sets
Prime Row – 2 sets
Rear Delt Flye – 2 sets
Push B
Pec Deck Flye – 2 sets
Reverse Band Smith Machine Incline Press – 3 sets
Supported Y-Raise – 2 sets
Prime Shoulder Press – 3 sets
Dense Metabolic Circuit Work For Both Muscle Groups – 3 sets
Arms
Strive Biceps Curls – 2 sets
Cuff Triceps Extension – 2 sets
Seated Cable Curls – 2 sets
Unilateral Overhead Cuff Extensions – 2 sets
Abmat Crunches – 3 sets
Hanging Leg Raises – 3 sets
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For more news and updates, follow Generation Iron on Facebook, Twitter, and Instagram.
Greg has covered the four major sports for six years and has been featured on sites such as Sports Illustrated, Fox Sports, SB Nation, NJ.com, and FanSided. Now, he is transitioning into the world of bodybuilding and strength sports.
PNBA Luke Francis Trainor’s Pro Bodybuilding Tips to Develop a Fuller Chest
Image via Instagram @luketrainor33
PNBA athlete Luke Francis Trainor shares barbell incline bench press tips to build a well-developed chest.
The barbell bench press is the king of all upper body exercises. And although the barbell bench press should be a staple exercise in anyone’s bodybuilding routine, the barbell incline bench press is a chest movement that will give you a fuller, more muscular chest. That’s because bench pressing at an incline targets your upper chest–a muscle men neglect–which will add mass to your chest. Professional Natural Bodybuilding Association (PNBA) athlete Luke Francis Trainor dives into full detail on performing the barbell incline bench press to build a muscular chest.
Trainor competes in the PNBA Men’s Physique and the Classic Physique divisions. He has high hopes for 2022 and plans to win seven titles to bring his total gold medal count to 50, matching the age he’ll turn in August–50. Luke Francis Trainor said this about the incline barbell press:
“If you want a nice full developed chest stop neglecting the upper chest when you train. For me I make sure the bar always touches my chest for maximum stretch and i never lockout at the top. I also prefer i wider grip for me as I feel the pecs do a lot more of the work during the set. Grip too close together and locking out at the top involves way too my shoulder and triceps.
Only going down half way with the bar by clearly going way too heavy not only again uses too much shoulders and tri but you are also getting half the load at best in your pecs Stop doing all this core Bull. hit [sic] and having your legs up in the air or on the bench its a bloody chest exercise if you want to train your core do it elsewhere.
Focus on continuous tension throughout the pecs by getting that full stretch and stopping short of a lockout and your pecs will explode with strength and gains.”
You can see a clip of Luke Francis Trainor performing the barbell incline bench press below, along with his complete statement.
Barbell Bench Press Vs. Barbell Incline Bench Press
The barbell bench press and barbell incline bench press both target your chest muscles. The barbell bench press targets your mid-chest, and the barbell incline bench press engages more of your upper chest muscles. Because of the incline of the flat bench, you won’t be able to use as much weight on the barbell incline bench press. However, the barbell incline bench press will work more of your shoulder muscles.
And many experts and athletes say the barbell incline bench press is the safer movement. Professional bodybuilder Dorian Yates asserted, “I don’t even include flat benching in my pec routine because I think it stresses the front deltoids far too much to be an effective exercise for building the chest. Also, the angle of the flat bench press puts the pec tendons in a vulnerable position. Most shoulder injuries and overuse injuries can be stemmed from flat benching. Many torn pecs in bodybuilding have been the results of heavy flat bench presses.”
Follow us on Instagram, Facebook, and Twitter for more natural bodybuilding lifting tips!
Liver King Doubles Down On Natty Status Following Joe Rogan’s Claim: ‘Him Saying That Is Dangerous’
Liver King continues to preach his natural status amid his ancestral way of living.
There are very few who could live the life that Liver King has decided to take on. Aside from living the lifestyle, there are many who probably struggle to understand it fully. Liver King has preached the nine ancestral tenets and has built a physique that has made many questions on if he has ever touched steroids.
Liver King has shown off his unique diet of raw meats that include liver, brains, testicles, and much more. The social media sensation has also shared some wild workouts that have helped him build a shredded physique. It is not crazy to assume that he is taking some sort of substance but Liver King has shut down the rumors on many occasions.
Liver King Speaks On Joe Rogan’s Claim
Joe Rogan became one of many to question whether or not Liver King is actually natural. Rogan claims that Johnson has got “an ass filled with steroids.” Liver King has spoken on this claim before but took another swing at it during an appearance on Mark Bell’s Power Project’s YouTube page.
“Look at how many people that have never heard of me have now heard of me. It’s one of the greatest feelings. I also just do want to say that him saying that is dangerous.
“I would love the opportunity to talk to him face to face and rally get deep into the nine ancestral tenets. I’ll face it head on. I don’t touch the stuff. I’ve never done the stuff. I’m not going to do the stuff.”
Not only did Liver King completely shut down the notion, he expressed interest in appearing with Joe Rogan on his podcast. The Joe Rogan Experience is one of the biggest podcasts in the world and Rogan himself is considered the king of the industry. This appearance would allow Liver King to teach many about his lifestyle and defend himself against any steroid allegations.
“Never taken steroids. I’ve never done PEDs. Other than prioritize, execute, and dominate in life. The other day, someone said something about growth hormone. Someone said something about insulin. Somebody keeps going off on the deep end and saying ‘what about designer drugs that nobody can f***ing detect?’ There’s all peptides too. Oh my goodness. I didn’t know how deep this could possibly go.”
Liver King takes offense to these claims because of the work he has put in day after day to achieve the level of fitness that he has.
“He said that I had an ass full of this. What I want to say this, is what I have is 35 years of hard f***ing work. Since I was 10 years old, I’ve been training. I’m proud of that.”
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For more news and updates, follow Generation Iron on Facebook, Twitter, and Instagram.
Regan Grimes is Looking Massive in Recent 290Lb Physique Update
Regan Grimes is tipping the scales of 290lbs!
Stand out Men’s Open bodybuilder Regan Grimes is apparently sitting at 290lbs. The popular bodybuilder revealed his recent weight in a physique update. In his post to social media Grimes made his intentions known as he aims to bring a new and improved version of himself to the Olympia stage.
These days it’s hard for a bodybuilder below 250lbs to make waves in the Men’s Open division. While there are plenty of incredible bodybuilders on the lighter end of the Open division, the men in the top ten all carry a considerable amount of muscle on their frame. Considering that the current reigning Mr. Olympia Mamdouh “Big Ramy” Elssbiay routinely tips the scales at over 300lbs, logic determines that many athletes are looking to replicate the champ’s approach.
With all that said, if a competitor hopes to become Mr. Olympia then they must aim to bring something new to the table. But size will still be a requirement to get the job done. That is something that Regan Grimes has come to learn.
After a stint in the Classic Physique division, Regan Grimes has doubled down on his Open bodybuilding aspirations. Teaming up with the likes of veteran bodybuilder and coach Milos Sarcev, Grimes has shown a considerable amount of improvement. He has gained a great deal of size while maintaining a svelte waist and great conditioning. He’ll need those qualities as he takes on the best bodybuilders in the world.
Jacked at 290!
Knowing he needed to bring something new to the table, Regan Grimes has been hard at work in the gym. The talented bodybuilder has packed on the muscle and shows no signs of slowing down. A recent post to his Instagram account shows Grimes in top physical condition as he weighs in at a massive 290lbs!
290lbs with 24 weeks left @mrolympiallcEveryday is a chance to be better! Let’s Work!!!
It’s clear that Regan Grimes has been putting in some quality work. All his recent updates are proof of that.
First time using the TRU SQUAT! + @andyvelcich has me hooked up with 4 pads on each leg with the @neufitrfp ??
What do you think of Regan Grimes and his latest physique update?
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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.
Straight Facts: The Truth Behind Nutrient Timing Before & After Workouts
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Jerry Brainum breaks down the straight facts behind nutrient timing. When does it matter and when is it BS?
It’s generally known that a person’s diet and nutrition are equally, if not more, important than workouts for meeting your physique and fitness goals. What you put in your body directly effects the “fuel” used during workout and recovery. But beyond general diets – there is a concept known as nutrient timing. Does the timing of when you consume certain nutrients and supplements vastly affect the results of our workout? In our latest episode of Straight Facts, Jerry Brainum separates fact from fiction with a complete breakdown of nutrient timing before and after your workout.
We all have limited time in a day. So for those fitness obsessed, it’s important to best optimize a workout to save time and reach goals as fast as possible. In terms of diets and supplementation, this is where the concept of nutrient timing comes in. Can a person perfectly target a window of time for supplementation and nutrition in order to get a boost to their workout? Whether that be more energy, more optimized protein synthesis, or better rest for recovery?
According to Jerry Brainum, the answer is that nutrient timing can help improve the results of your workout – but only slightly. At the end of the day, nutrient timing will not be a make or break aspect for those looking to upgrade their health and physique to the next level. Let’s break it down in detail.
The Two Hour Window: Should You Take Protein Supplements Right After A Workout?
When the fitness community talks about nutrient timing – the most popular consensus is a two hour window before and after your workout. When it comes to consuming protein or protein supplements after a workout – many believe that it’s vital to consume protein within that two hour window to help optimize protein synthesis.
However, according to Jerry Brainum, recent studies show that protein synthesis reaches it’s peak between 24-48 hours after a workout. Essentially this debunks any importance of consuming protein immediately after a workout. So long as you are getting the amount of protein you need every day – your body should be putting it to best use.
On the flip side, it does not hurt to take protein supplements right after a workout. So there is no reason to avoid the two hour nutrient timing window. With science changing and updating all of the time – you can choose to still take protein right after a workout just to be safe.
Carbohydrate Replenishment After A Workout
So we covered protein synthesis after a workout – but what about carbohydrate replenishment? During your workout, your body will use glycogen (from carbs) for energy. Because of this, many fitness enthusiasts would also use the two hour nutrient timing window to restore on carbs.
Jerry Brainum states that while it’s true that glycogen is burned during a workout, resistance training typically does not burn all of your glycogen stores in on session. So can consuming carbs immediately after a workout help? Yes – but only in slightly. It’s not a game changer for your physique, strength, or fitness levels.
However, if you are someone who does long endurance workouts – then carb replenishment after a workout can be vital. Longform exercise and endurance training will typically burn through your entire glycogen stores. So it’s extremely important for someone like a long distance runner to beef up on carbs right after a long training session.
Overall, Jerry Brainum explains that studies have shown that the body has a hierarchy of demands after a workout session. When your body is depleted in glycogen stores after a workout – it will prioritize replenishing glycogen before turning carbs into fat stores in your body. So yes – eating carbohydrates immediately after a workout is effective. How effective depends on the kind of training you are doing.
Nutrient Timing Before A Workout: Things To Consider
So we discussed at length nutrient timing after a workout – but what about before? Typically nutrient timing before a workout comes down to ensuring you have enough energy to put up your best training. A pre-workout supplement or caffeine can be helpful raising energy levels. Typically, caffeine takes about an hour to kick in – so consider this with your nutrient timing before a workout.
On the other hand, caffeine also stays in your system for about six hours. So if you are a night trainer, consider this fact when timing your caffeine intake for a workout. You don’t want to be unable to sleep and recovery later in the night.
Hydration is also extremely important before a workout. While the timing of consuming water comes down to how hydrated you are during the full day – the most important thing to consider is to stay hydrated by the time you train. Studies show that being dehydrated can lead up to a 4% decrease in strength – according to Jerry Brainum.
Wrap Up
So is nutrient timing a magic bullet that will transform your fitness regimen? No, not really. But there are some true valuable aspects to nutrient timing that should be considered. Nothing will be a game changer – but small things can all add up to a better fitness lifestyle. Each individual is different. Whatever ultimately helps you become a more focused and successful person in fitness should not be avoided.
You can watch Jerry Brainum go into complete detail about all aspects of nutrient timing in our latest episode of Straight Facts above. Make sure to check out new episodes every Wednesday. Only on the Generation Iron Fitness Network or where ever podcasts are downloaded.
Big Ramy Shuts Down Rumors Of Being Smaller, Shares Current Weight Of 335 Pounds
Big Ramy joined Dennis James to discuss his current weight.
Big Ramy has been back in his home country training and preparing to compete for his third consecutive Olympia title. The Egyptian bodybuilder has brought an insane physique to the stage, with great muscle mass and conditioning, over the previous two competitions. This time around, Big Ramy looks on pace to be even bigger.
There have been some rumors out there that Big Ramy has looked smaller this offseason. He joined Dennis James for a conversation on Instagram live on Monday to discuss many topics around bodybuilding. This includes Big Ramy’s current weight of 335 pounds.
“You don’t even fit in the frame anymore. You’re too big for the camera.”
“I don’t know what’s wrong with my camera,” Big Ramy responded jokingly.
It was clear by the first look in the video that Big Ramy did not lose much size this offseason. In fact, he continues to sculpt his physique in a big way. James decided to ask Ramy what his current weight was.
“People think you’re smaller now. What’s your current weight?”
“152,” Big ramy responded.
Big Ramy responded in kilograms before Dennis James got the exact translation into pounds.
READ MORE: Chad Nicholls Believes Big Ramy Will Be Even Bigger At 2022 Olympia
“For all the people who think he’s smaller now, he’s about..let me get the exact number. 334.4 pounds.”
Current State Of Bodybuilding In Egypt
The conversation turned to how Egyptian bodybuilders are becoming more prevalent on stage. Big Ramy reflected on a time where he was the only competitor in a given show. Now, there are many that will be competing in the Olympia.
“We have three in Open, one in Physique,” big ramy said.
“That’s got to be great for Egypt. You got the home team representing the country,” dennis james responded.
Competitors like Hassan Mostafa and Ahmed El Wardany have been representing Egypt, along with Big Ramy, over the years. Both Ramy and James believe that the overall knowledge of the sport has gone up and this has helped sculpt some elite competitors.
“They needed the knowledge. Before, they had the genetics and the strength. Now, they have the knowledge and you are starting to see it.”
Big Ramy has been hard at work training to take home yet another Olympia title. If he continues on this path, he will have an even bigger physique to show off come December.
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