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Ric Flair Shares Working Video, Remains In Great Shape At 73 Years Old
Ric Flair continues to keep up with his fitness after a legendary wrestling career.
Ric Flair is on a short list of the best wrestlers of all-time. He made a career for himself that spanned five decades because of his charisma, personality, athleticism, physique, and overall talent. At 73 years old, The Nature Boy is remaining active in the gym and recently shared a workout video.
Shortly after breaking into professional wrestling, Flair became known for his tenure as WCW Champion. This continued as he made the move to WWE, winning 16 titles including the brand’s first heavyweight title. Flair eventually made moves into management and developed a storyline alongside Vince McMahon.
Ric Flair was inducted into the WCW Hall of Fame on two separate occasions — on his own and with the NWA. Flair joined forces with Kevin Nash and Scott Hall to create the legendary group. Flair enjoyed a long career but has since retired and looks like he is still is great shape at 73 years old.
Ric Flair Workout Video
In the video, you can see Ric Flair go through four different exercises. It is a fast-paced video that gives a glimpse into the workouts that Flair enjoys doing in the gym.
“Success Is The Sum Of Small Efforts Repeated Day In And Day Out! WOOOOO!”
Success Is The Sum Of Small Efforts Repeated Day In And Day Out! WOOOOO! pic.twitter.com/9ThR7qDTne
— Ric Flair® (@RicFlairNatrBoy) May 26, 2022
It began by Flair taking on T-Bar cable rows and performing them rapidly. The champ then moved onto the elliptical cycle. For the final events, Flair moved outdoors and hit sled pushes and Battle Ropes. It is good to see Flair in the gym and performing different workouts after some health complications.
Just a few years ago, Flair underwent heart surgery at 70 years old. The surgery took place in 2019 and was highlighted by some of Flair’s wrestling counterparts from his career. He has since recovered and is now living life to the fullest.
Will Ric Flair make it back to the ring? There is a chance that he might want to compete in some capacity just one more time. Regardless of his future in the ring, it is clear that Flair is interested in staying active in the gym.
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Best Non-Dairy Protein Supplements To Build Muscle (Updated 2022)
These non-dairy, plant-based protein supplements are perfect to build muscle and boost weight loss.
When it comes to a protein supplement we all know we need one, but non-dairy and plant-based products are perfect for that lean protein source while still allowing us to build muscle and promote weight loss. The vegan lifestyle is more popular than ever and that means there are a lot more plant-based supplements on the market.
If you follow the vegan lifestyle then your reasons for avoiding dairy-based whey protein are obvious. But you don’t even have to be vegan to opt for a plant protein. For many people, it’s better on the stomach and ideal for those with dairy sensitivities in general. Now, many people may be skeptical about the completeness of plant-based protein sources. But you can rest assured; the products we’ve chosen contain complete protein sources.
This list of the Best Non-Diary Protein Supplements is perfect for all of your goals, whether it be to build muscle, promote weight loss, or continue to pack on that muscle with lean protein.
Best Non-Dairy Protein Supplements For 2022
Best Non-Dairy Protein Overall
Non-dairy proteins are perfect for those looking for a more plant-based option. Without the worry of dairy, you can maximize your gains with a great vegan option while still getting top tier ingredients.
Transparent Labs ProteinSeries Organic Vegan
Calories
130
Protein
24g
Carbs
3g
Fat
2g
Sugar
2g
Flavors
French Vanilla, Chocolate
Number Of Servings
30
Transparent Labs ProteinSeries Organic Vegan is a 100% vegan and protein free of artificial flavors and sweeteners that is USDA Organic Certified. With a protein base ratio of 2:1 rice to pea protein, this packs a punch with 24 grams of protein that is easy on your digestive system. With 4 grams of fiber per serving, this protein will help you feel full longer for optimal weight control and management. Free of all artificial coloring, additives, and preservatives, this is one vegan protein you can trust from a company who prides themselves on transparent and honest labels. This is great for vegans but also anyone looking to really optimize their overall health with lean protein.
Code GENIRON10 For 10% Off
Transparent Labs Organic Vegan is a 100% vegan protein powder with 24g protein that is easy on your digestion system. With no artificial additives, this is great for weight management and muscle growth.
Pros
No artificial ingredients and transparent label
Very low carb and high protein
Easy on your digestive system
Cons
Premium priced option
Only available directly from their website
Price: $49.00
Use the promo code GENIRON10 for 10% off! Also, check out our individual review for Transparent Labs ProteinSeries Organic Vegan here!
Best For Strength Athletes
Those strength athletes looking for a great non-dairy protein should fear not. With the right amount of quality protein, you are able to tackle any and all of your protein needs while still building strength.
National Bodybuilding Co. Full Prep Vegan Protein
Calories
117
Protein
20.5g
Carbs
2g
Fat
3g
Sugar
0g
Flavors
Chocolate
Number Of Servings
20
National Bodybuilding Co. Full Prep Vegan Protein is a premiere product from a company with a focus for bodybuilders to experience the true power of plant based nutrition while also boosting all of their physique goals. Designed to maximize gains while also reducing body fat, this protein has a high quality formula to reduce bloating and help digestion. A lean and clean protein, this will really work to enhance protein synthesis for optimal muscle building. With 20.5 grams of protein in each serving, this top tier vegan protein is sure to keep you full and seeing great gains with high-quality lean protein.
National Bodybuilding Co. Full Prep Vegan is designed for bodybuilders to hit their goals faster. A 100% natural and organic powder, this will work for a number of benefits like muscle growth and recovery, as well as enhancing overall performance.
Pros
100% organic and naturally flavored
Designed for cleaner and faster absorption
From a reputable company who meets all standards
Cons
20 servings is a touch low
Only available directly from their website
Chocolate is the only flavor
Price: $40.00
Check out our individual review for National Bodybuilding Co. Full Prep here!
Best Vegan Protein Powder To Replace Whey
While plant-based proteins are great for replacing whey, there are those that stand out among the rest. With the same benefits using plant sources, you can get a clean and well-rounded powder for all your needs.
Kaged Muscle Plantein
Calories
160
Protein
26g
Carbs
5g
Fat
4g
Sugar
1g
Flavors
Peanut Butter Cookie, Banana Bread, Cinnamon Roll
Number Of Servings
15
Kaged Muscle Plantein Premium Vegan Protein is a great plant-based protein powder for those looking for a clean, fully disclosed, and naturally flavored supplement. This protein builds muscle like whey without the dairy and is 300% absorption so all those nutrients hit you harder. With superior taste, texture, and mixability, this protein is made with MCT oil and provides a complete profile of EAAs and BCAAs. Being soy, dairy, lactose, and gluten free, this is a great pure plant-based option for athletes of all types.
Code GENIRON10 For 10% Off
Kaged Muscle Plantein is a premium vegan protein that builds muscle like whey without the dairy. Superior texture and taste is matched by 300% more absorption so those nutrients hit you harder.
Pros
Clean, fully disclosed, and naturally flavored
300% better absorption
Soy, dairy, lactose, and gluten free
Great tastes with natural flavors
Cons
Could have more servings per container
Price: $29.99
Check out our individual review for Kaged Muscle Plantein here!
Best Non-Dairy Beef Protein Isolate
Most of us get so used to whey protein that all other options don’t even cross our minds. For those who follow a plant-based diet, you obviously gravitate towards those vegan powders to avoid dairy and not deal with any of those unwanted side effects. But what if we told you there was a protein powder that wasn’t dairy or plant-based. In fact, one that uses beef protein as its primary source.
MuscleMeds Carnivor Beef Protein Isolate
Calories
110
Protein
23g
Carbs
4g
Fat
0g
Sugar
0g
Flavors
Rocket Pop, Chocolate Peanut Butter, Chocolate, Vanilla Caramel, Cookies & Cream, Strawberry, Fruit Punch
Number Of Servings
56
MuscleMeds has pushed the boundaries in the sports nutrition game for over a decade and relies on innovation and premium ingredients to produce the best supplements for bodybuilders, strength and high-performance athletes. Focusing on those who seek to enhance training, build muscle faster, and perform at their best, MuscleMeds puts a focus on what counts so you see results.
Carnivor is a 100% beef protein isolate that is fast digesting and great tasting for an effective non-dairy protein supplement.
Pros
23g of hydrolyzed beef protein isolate
Non-dairy to eliminate any dairy concerns or discomfort
Fast digesting and clean ingredients
Great flavors
Cons
Could have better mixability
Price: $69.74
Check out our individual review for MuscleMeds Carnivor Beef Protein Isolate here!
Best Pure Plant-Based Protein
A pure plant-based protein is awesome because it ensures quality gains with awesome ingredients. A clean source of protein will work to maximize your performance but also your overall health.
Kaged Muscle Plantein
Calories
160
Protein
26g
Carbs
5g
Fat
4g
Sugar
1g
Flavors
Peanut Butter Cookie, Banana Bread, Cinnamon Roll
Number Of Servings
15
Kaged Muscle Plantein Premium Vegan Protein is a great plant-based protein powder for those looking for a clean, fully disclosed, and naturally flavored supplement. This protein builds muscle like whey without the dairy and is 300% absorption so all those nutrients hit you harder. With superior taste, texture, and mixability, this protein is made with MCT oil and provides a complete profile of EAAs and BCAAs. Being soy, dairy, lactose, and gluten free, this is a great pure plant-based option for athletes of all types.
Code GENIRON10 For 10% Off
Kaged Muscle Plantein is a premium vegan protein that builds muscle like whey without the dairy. Superior texture and taste is matched by 300% more absorption so those nutrients hit you harder.
Pros
Clean, fully disclosed, and naturally flavored
300% better absorption
Soy, dairy, lactose, and gluten free
Great tastes with natural flavors
Cons
Could have more servings per container
Price: $29.99
Check out our individual review for Kaged Muscle Plantein here!
Non-Dairy & Plant-Based Protein Vs. Whey Protein
When it comes to the differences between vegan protein and whey protein, the evidence seems to point to them being fairly equivalent. When it comes to things like changes in body composition, weight loss, muscle growth, and recovery, both proteins seem to get the job done, which is great to hear. Other studies and ideas around these two seem to suggest that while plant-based proteins don’t offer any extra advantages, there are no disadvantages either (1), making this a very solid option for those seeking a non-dairy approach. This means you don’t lose out on any gains simply because you choose a non-whey product.
But one nutrient to be mindful of is B12 which is an essential vitamin for cell and DNA health. Plant-based diets often lack sufficient amounts so B12 fortified products are always recommended. Otherwise, supplementation is important if you cannot get enough through plant sources so that is something to keep in mind.
Benefits Of Non-Dairy Protein Supplements
Like all protein supplements, non-dairy proteins can pack you with all that protein while still giving you some plant-based love. The benefits of these protein supplements can greatly enhance your gains and offer the chance to see progress in your health and fitness journey.
Aid in valuable growth: We all seek that valuable muscle growth so look to non-dairy proteins to still achieve that much desired increase in strength and size.
Enhance recovery: Work to recover and support muscle recovery with fast-acting and effective protein sources to aid in growth and to bounce back faster.
Reduce digestive stress: Protein sources with whey tend to cause digestive stress in those sensitive so eliminate that bloated feeling and work to help yourself.
Promote weight loss: Don’t waste caloric space and work to lose or maintain that weight so your desired physique becomes reality.
Add variety to your diet: Non-dairy alternatives offer great vitamins and minerals to enhance your health and wellness so look to achieve proper nutrient intake with a great plant-based product.
Environmentally friendly: Use less water, fuel, and land than with animal proteins and be more environmentally friendly and ethical.
Key Sources Of Plant-Based Proteins
The many different plant-based sources of protein all have something unique to offer regarding their nutrient profile. We’ve listed the more common protein sources you’ll find in most supplements and all have great potential to build muscle, aid in weight loss, and boost your other top goals with a lean protein source.
Made from yellow peas, this source of protein is one of the more common ones. One study found no statistical difference between pea and whey protein regarding the muscle and strength-building benefits. Therefore, pea is a very viable source of protein, although it contains 8 out of 9 essential amino acids (2). And another study showed a decrease in blood pressure for both rats and humans when taking pea protein supplements (3).
Brown Rice
One study compared rice protein and whey protein by giving 24 young, resistance-trained males 48g of either source for 8 weeks along with a training plan (4). Well, there were no differences whatsoever, and both forms of protein elicited the same results. So, brown rice is a powerful protein source, although, it’s still one amino acid (lysine) short of being complete.
Soy is the most commonly used source of plant-based protein which comes from the soybean. Now, not all plant-based proteins are complete sources. But soy actually contains all nine essential amino acids which are the building blocks of human tissue (5). That’s why many prefer to have a soy source, plus there is also heart health, obesity, and even menopause benefits from consuming soy. Popular soy food items for vegetarians and vegans include tofu and Tempeh but soy is also a viable plant-based meat alternative (6).
Chia seeds are the richest plant source of omega 3 fatty acids which are necessary for heart health and cell membrane health. However, chia seeds contain the plant-based fatty acids linoleic and alpha-linolenic (ALA) which are not sufficient alone. We also need plenty of the fatty acids eicosapentaenoic acid (EPA) and docosahexaenoic acid (DHA) (7). Chia also has plenty of protein and fiber too, while containing all nine essential amino acids. But research also suggests chia seeds can stave off illness which is enough reason alone to include them in your diet (8).
Other Potential Plant-Based Protein Sources
Hemp: Has moderate levels of protein but is packed with fiber for a real boost to digestive health.
Sunflower Seed: A new form, it has BCAAs to offer the benefits of quality protein and is combined with others to optimize effectiveness.
Pumpkin Seed: High in antioxidants, it also contains good protein and fats with many other essential vitamins and minerals.
Sprouts: Highly nutritious and are popular for their protein content and many essential amino acids.
How We Choose
When it comes to choosing a great non-dairy protein source, we look to many options to really boost your gains. For this list, we sought the best products in a number of categories including quality of the product, reputation of the brand, effectiveness of the ingredients, and the price. Your product and the brand representing it should be a reflection of what you want to put into your body. These companies on this list work hard to produce great products to boost all of your gains. With top tier ingredients that are GMO-free, these powders are effective and will work to boost all areas of your muscle growth, recovery, weight loss needs, and lifestyle changes. We know how expensive a protein supplement can be so we sought to find the best products at the right price. You can still have a top ranked powder without totally breaking the bank.
FAQ Section
What is the best non-dairy protein?
National Bodybuilding Co. Full Prep Vegan Protein. This protein is a premiere product with the true power of plant based nutrition while also boosting all of their physique goals. Designed to maximize gains while also reducing body fat, this protein has a high-quality formula to reduce bloating and help digestion. A lean and clean protein, this will really work to enhance protein synthesis for optimal muscle building so you build muscle effectively.
Are organic protein powders better to use than non-organic?
Like anything, those that are organic don’t use pesticides or anything involved with the actually processing. Organic products may have better nutritional value so it is best to consider that and look for a powder you know is GMO-free and can enhance your goals to build muscle and promote weight loss.
Can I use a vegan protein powder if I’m not vegan?
Plant-based and vegan protein powders can be used by anyone. For those with dairy sensitivities, or for those who just want to avoid dairy, a non-dairy protein is a great option for you to still get all the benefits of a lean protein without the potential stomach problems or discomfort. Plus, added benefits like being GMO-free are great for your overall health.
Will I lose out on gains if I use a plant-based powder over whey?
Plant-based powders tend to have similar traits to those whey products so you will not lose any gains. For those looking to build muscle and aid in those weight loss goals, while also enhancing recovery, you can’t go wrong with a non-dairy and lean protein.
Wrap Up
Non-dairy and plant-based proteins are great sources of lean protein to help build muscle and aid in your weight loss goals. While whey protein tends to be more popular, there are a host of reasons why someone would use a vegan protein as opposed to a whey product. With similar benefits and no real obvious disadvantages, having a non-dairy protein in your diet can add variety and shake things up for the better. Check out a good plant-based protein powder today and see what it can do for all your goals.
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References
Lynch, Heidi; Johnston, Carol; Wharton, Christopher (December 1, 2018). “Plant-Based Diets: Considerations for Environmental Impact, Protein Quality, and Exercise Performance”. Nutrients. 10 (12). doi:10.3390/nu10121841. ISSN 2072-6643. PMC 6316289. PMID 30513704.
Babault, Nicolas; Païzis, Christos; Deley, Gaëlle; Guérin-Deremaux, Laetitia; Saniez, Marie-Hélène; Lefranc-Millot, Catherine; Allaert, François A. (2015). “Pea proteins oral supplementation promotes muscle thickness gains during resistance training: a double-blind, randomized, Placebo-controlled clinical trial vs. Whey protein”. Journal of the International Society of Sports Nutrition. 12 (1): 3. doi:10.1186/s12970-014-0064-5. ISSN 1550-2783. PMC 4307635. PMID 25628520.
Li, Huan; Prairie, Natalie; Udenigwe, Chibuike C.; Adebiyi, Abayomi P.; Tappia, Paramjit S.; Aukema, Harold M.; Jones, Peter J. H.; Aluko, Rotimi E. (September 28, 2011). “Blood pressure lowering effect of a pea protein hydrolysate in hypertensive rats and humans”. Journal of Agricultural and Food Chemistry. 59 (18): 9854–9860. doi:10.1021/jf201911p. ISSN 1520-5118. PMID 21854068.
Joy, Jordan M; Lowery, Ryan P; Wilson, Jacob M; Purpura, Martin; De Souza, Eduardo O; Wilson, Stephanie MC; Kalman, Douglas S; Dudeck, Joshua E; Jäger, Ralf (June 20, 2013). “The effects of 8 weeks of whey or rice protein supplementation on body composition and exercise performance”. Nutrition Journal. 12: 86. doi:10.1186/1475-2891-12-86. ISSN 1475-2891. PMC 3698202. PMID 23782948.
Boston, 677 Huntington Avenue; Ma 02115 +1495‑1000 (August 6, 2018). “Straight Talk About Soy”. The Nutrition Source. Retrieved August 18, 2019.
Montgomery, Kristen S. (2003). “Soy Protein”. The Journal of Perinatal Education. 12 (3): 42–45. doi:10.1624/105812403X106946. ISSN 1058-1243. PMC 1595159. PMID 17273351.
“Essential Fatty Acids”. Linus Pauling Institute. April 28, 2014.
Boston, 677 Huntington Avenue; Ma 02115 +1495‑1000 (March 19, 2018). “Chia Seeds”. The Nutrition Source.
Charles Glass Explains Must-Try Superset Performing Many Actions On One Machine
Charles Glass shared a way to use one machine for multiple purposes during a superset.
Charles Glass knows a thing or two about building size and strength in the gym. As a bodybuilder, he developed a shredded physique with great size. Now, he is sharing his knowledge as a coach for others to try. Recently, Glass shared a superset to try during shoulder that can be done on one machine.
Glass is one of the best coaches in the sport because of his incredible attention to detail. During his career, Glass has put many workouts together and figured out which movements make muscles grow effectively. This time, he is doing so by cutting time and doing multiple things at once.
Charles Glass’ Shoulder Superset
Charles Glass took to YouTube to share this video. The super set consists of the plate-loaded deltoid and shoulder press machine. Glass positioned the arms underneath and then went across the body. He believes that turning the shoulders inward helps during the movement.
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“That shoulder should come toward me a little bit. Glass said. “You turn your body in as you move across. A little higher than that but keep pressing the arms back so they don’t go forward. There you go, now you’re on that delt. Now take a breather and do all three again.”
Glass continues to explain how machines can be used in different ways. this particular video focused on shoulders and the shoulder press machine.
“I was just trying to show how you can take one machine and do multiple things on it, that’s all. So, we did all three. Actually, we could have done four because she could have done rear delts by facing in and pushing up.”
Charles Glass discusses why he begins with mid delts as well. This is because he believes it is the best place to get warm first and have blood pumped. This will benefit the lifter over the course of the workout.
“I do mid because I’m trying to warm me up a little bit. Trying to get the blood in that area. Facing forward, you’re getting a whole lot of blood in that whole delt area. Now, we want to isolate it a little bit, so we go across the body, the number front delt. You’re not hitting the mid.”
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PNBA Athlete Caleb Attwater’s 1 Year Natural Bodybuilding Transformation
Image via Instagram @markdobeson
PNBA Classic Physique and Bodybuilding competitor shows what’s possible after one year of natural bodybuilding training.
Natural bodybuilding gets you in fantastic shape without the use of drugs. Professional Natural Bodybuilding Association (PNBA) athlete Caleb Attwater’s transformation photos show how much your body can transform after a year of natural bodybuilding.
Caleb Attwater is an International Natural Bodybuilding Association (INBA) Australia Classic Physique and Bodybuilding competitor. He recently became a professional bodybuilder with the INBA PNBA league after winning first overall in the Classic Physique and Bodybuilding divisions at The Sydney Championships–this was Attwater’s first bodybuilding competition.
Caleb Attwater is coached by Unrivalled Physiques– owned by Mark Dobeson and PNBA Figure competitor Beccy Pateman. Attwater’s coach, Dobeson, uploaded progress photos of Attwater’s year-long transformation after preparing for his first competition. Dobeson stated:
“Last year @calebattwater reached out to us and mentioned he would like to compete in his first bodybuilding competition… Swipe to see his very impressive transformation! This is over a year of Caleb’s hardwork, dedication and accountability & it truly paid off. We couldn’t be more proud as coaches and as friends of what this man has achieved.
Caleb’s work ethic and true champion mindset is admirable to say the least! He has seen many challenges over the past 12 months mentally and physically but continued to stay consistent and followed every meal plan and training program we provided.
Caleb gained his pro card with @inba_australia in both men’s bodybuilding and men’s classic physique! Absolutely over the moon and can’t wait to see his future successes within the bodybuilding community!”
You can see Caleb Attwater’s complete transformation photos below.
Natural Bodybuilding
Natural bodybuilding leagues differ from the International Federation of BodyBuilders (IFBB) Pro league by prohibiting drug use. Though, the bodybuilding categories are similar, and the INBA PNBA league organizes the most prominent natural bodybuilding show, Natural Olympia, identical to the IFBB Pro’s Mr. Olympia. However, INBA PNBA competitors are drug tested in and out-of-season through World Anti-Doping Agency (WADA) variant laboratories.
Of course, steroids enhance your physique, but they can lead to detrimental side effects, and many blame performance-enhancing drugs (PEDs) for the surge of deaths that have invaded the sport of bodybuilding. Nevertheless, many bodybuilders have vowed to stay healthy for themselves, family, and loved ones, so the go the natty route.
For example, the INBA PNBA Pro/Am International Battle Against Cancer competition took place this past weekend, May 28, 2022. And many competitors got into natural bodybuilding as a way to cope with their battle with cancer. And some have even pointed to natural bodybuilding as a remedy for the disease.
Moreover, some athletes join the INBA PNBA to compete in bodybuilding with a level playing field, which elite drug testing protocols–INBA PNBA’s WADA screening–provides.
Final Word
Unfortunately, many bodybuilders have died, and many fans, competitors, and experts think PEDs are to blame. Fortunately, natural bodybuilding allows motivated and dedicated individuals to take their fitness to the next level in a safe and just environment. Especially INBA PNBA athletes since they drug test their athletes through Olympic level standards.
Follow us on Instagram, Facebook, and Twitter for more natural bodybuilding inspiration!
Larry Wheels Sets New PR With Massive 930Lb Deadlift Triple
Larry Wheels crushes new PR with deadlift triple.
It looks like Larry Wheels has done it again as he smashes a new personal record. The popular strength athlete was able to perform a 930lb deadlift triple for another PR. What makes the feat even more impressive is that Larry Wheels did so at a 275lb weight.
Planning to compete in Middle East, Strongest Man Larry Wheels is hard at work in the gym. As always, the popular strength athlete is pushing his limits, hoping to gain an edge in one of his biggest strongman competitions to date. The event is set to take place at the end of August in Dubai. That leaves Larry three more months until the competition. That should be plenty of time for him to build a great deal of strength and cement himself as one of the favorites at the show.
Larry Wheels is no stranger to breaking PR’s. His new goal is to deadlift 1000lbs, and he’s well on his way to achieving that milestone. Along his journey to deadlift 1000, Larry is utilizing different methods of training to build his strength. That includes performing a deadlift triple.
In one of his most recent trainings videos, Larry Wheels deadlifted 930lbs, this time for a triple. Larry is no stranger to deadlifting over 900lbs, but this time seems even more impressive, especially since he was able to do so in a conventional deadlifting stance. The sumo stance, which would have allowed Larry to get more leverage into the lift, isn’t allowed in strongman competitions. Therefore, Larry had to perform the movement in a more traditional fashion.
Whether it be sumo or conventional, Larry Wheels was able to showcase his massive strength in his most recent deadlifting feat.
930lb deadlift x 3 reps PRAt 275lb body weight
Larry Wheels performed the lift with equipment including a deadlift suit, a belt, and straps. His intense training and his intentions show that Larry is in this for the long haul. Not only does he want to win Middle East Strongest Man, but he also wants to go on to compete at the World Strongest Man and World Ultimate strongman competitions. He has high hopes and believes he can win top honors at both competitions. Whether that can be accomplished is still yet to be seen. But if there’s one thing that’s certain about Larry is that he’ll give it his all in order to achieve his goal.
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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.
‘A Day In Paradise’: Jay Cutler Shares Latest Back Workout
Jay Cutler took down a huge back day during his time in Las Vegas.
Jay Cutler remains a massive voice in bodybuilding in retirement. He built one of the best careers of all-time winning the Olympia four times. He continues to share his knowledge in the gym. Recently, Cutler shared a back workout during his time in Las Vegas.
Cutler went to the Fit Club gym for back day looking to build size and width. The full workout consists of six exercises and Cutler shared it to his YouTube page. This was a workout featuring one of the top minds in the sport giving tips and tricks to his viewers.
Below, you can find the full video of the workout along with some wisdom from Cutler himself.
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Jay Cutler Back Workout
Reverse Grip RealLeader Machine – 5 sets
One-Armed Dumbbell Rows – 3 sets of 10-12 reps
Lat Pulldowns – 3 sets
T-Bar Rows – 4 sets of 12 reps
RealLeader Pullover Machine – 4 sets of 10-12 reps
Hyperextensions – 3 sets
Reverse Grip RealLeader Machine – 5 sets
Jay Cutler began his workout on the RealLeader machine. This is a machine that is typically in any gym. Cutler explains that he began using this machine when training to save some strain on his wrists. It accomplishes the same goal and lessens the pressure.
“The function of that makes it a little easier. I used to do that with a bar and it actually hurt my wrists, especially as it got bigger.”
One-Armed Dumbbell Rows – 3 sets of 10-12 reps
The one-armed dumbbell row is a very basic, effective exercise when training back. There are different ways to change grips and angles when lifting the weight. This will target different areas in the back and build width. Jay Cutler completed three sets of 10-12 reps. He stuck with 80-pound dumbbells over the course of the exercise.
Lat Pulldowns – 3 sets
The lat pulldown is another exercise that can be done in many ways. There are wider bars that can be used or lifters can use a neutral or close grip.
“Not super wide. I did kind of like an inner grip or neutral. Three working sets there. I talk about these feel sets, I only do those on the first exercise. I call them feel sets but there more so-so warmups.”
Jay Cutler used a neutral grip during the exercise. This is a compound movement because it helps support the back by hitting the lats. The elbows can be flared out and it also hits the rear delts.
T-Bar Rows – 4 sets of 12 reps
Cutler moved onto T-Bar rows, which is an exercise that he did not think that he would do in retirement. This is an exercise that can be used with a barbell or on a machine. This allows gym goers to work the back despite soreness in different areas. Other variations of rows will trigger hamstring or lower back soreness.
“Those feel really good. I said I’d never do a T-Bar row once I retired but here I am deadlifting and doing a T-Bar row on a standard. Felt pretty good.”
RealLeader Pullover Machine – 4 sets of 10-12 reps
This is a substitution for the dumbbell pullover. This is not a machine that is found in every gym but if there is one, it is beneficial. Cutler added 225 pounds on each side for this movement. He explained how he planned to do seated cable rows but never got to it.
Hyperextensions – 3 sets
The final exercise was hyperextensions. Jay Cutler grabbed a 25-pound weight to complete the workout. Once the workout was over, he discussed how he was spotting a gym goer who happened to be in town from Pennsylvania.
“A lot of people venture to Fit Club. I welcome everyone to come out and check it out. They like to see the gyms that we train at.”
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Fitness Star Matt Morsia Gives Update In Gym After Not Training For 100 Days
Matt Morsia suffered an injury and was unable to deadlift for over three months.
Matt Morsia is a fitness star that has built a shredded physique and massive following on social media. Morsia recently suffered an Achilles injury that kept him out of the gym for over three months. This left him unable to deadlift and squat during that time. After 100 days, Morsia returned to training and gave an update on what it was like.
Morsia ruptured his tendon and could not train to the best of his ability. Known as “MattDoesFitness” on YouTube, Morsia provided an update for his 2.14 million subscribers on the platform. The video began with a trip to the doctor before hitting the gym.
While at the doctor, Matt Morsia is told that “the benefit does not outweigh the risk.” The physio continues to explain that a heavy, sow contraction is relatively safe but there is a risk if Morsia is forced to take a step with the bar or loses his balance.
Ultimately, Morsia is told that he is not ready to squat free weights just yet but could use a Smith machine variation. As for deadlifting, he was able to get a decent amount of weight on the bar.
Matt Morsia Deadlifting After 100 Days
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After any lower body injury, it is normal to take it slow and have a bit of a mental block so the injury does not get worse. Matt Morsia dove into deadlifts and was pleased with the turnout.
“I don’t want to jinx it and I want to be patient, but at the same time, literally cannot feel it at all.”
Like the doctor said, Morsia took on a moderate amount of weight during the workout. He completed three sets of 10 reps with 100kg (220lb) on the bar.
“You’re talking 30 percent of my one rep max, so very, very, very light.”
Following his sets returning to deadlifts, Morsia acknowledges that there is going to be soreness. He closes with some calf exercises before giving a brief recap on how the session back went.
“The weight felt absolutely fine. The soreness is not as bad as I thought, back is feeling it a bit because I haven’t deadlifted in pretty much three months. I’m playing it mega safe. The plan from hereon in is just to increase the weight by very small increments, give the Achilles a chance to adapt, get strong, and be an absolute monster.”
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Three Heads Are Better Than One: How To Hit Different Parts Of The Tricep
There are different ways to work the different heads of your triceps.
Three beads are better than one, right? Before I continue get your mind out of the gutter, as I am obviously referring to the tricep muscle. As the tricep is composed of three heads.
It is comprised of the long head, the lateral head and the medial head.
Now let’s look at each head in more depth:
Long Head
The long is attached to the shoulder and elbow joints (hence the long head), and is located at the back of your arm.
Best Workouts:
The optimal workouts for the long head would be exercises that consist of a full range of contraction and with the arms overhead, so the best workouts would be overhead extensions and skullcrushers.
Lateral Head
The lateral head is the most visible and sits on the outside of your arm.
Best workouts:
The optimal workouts would be the ones with your arms by your side with a pronated grip (overhand). So exercises such as bench dips, cable extensions, kickbacks and overhand grip press downs are ideal.
Medial Head
This is the least visible of the three and sits lower down than the long head closer to the torso.
Best Workouts:
The optimal workouts would be ones with the hands by your side with a supinated grip (underhand), so exercises such as reverse grip press downs would be best suited.
Now some exercises will undoubtedly target more than one head at one time, so exercises such as skull crushers actually target the long head and lateral head, and exercises such as close grip bench press, kickbacks, press downs (pushdowns) and even diamond push ups will actually hit all 3 heads.
So now you know how the triceps are broken down, and below I have listed a series of exercises that will ensure all 3 heads are hit during your next triceps workout.
Close Grip Bench
Now this is a multi joint (compound) exercise that will hit all 3 heads and will allow you to build up more strength as you can go heavier.
Tip: Position the hands approx 7-8 inches away from each other, so just a bit further apart than the centre knurl on the barbell (which is usually about 5 inches), as going too close could risk injury.
Dips
This is another compound exercise and great when done with weights (either dipping belt or dumbbell in between your feet). This will also help you build more strength and also hits all 3 heads simultaneously, with the medial head being activated at the top of the extension.
Tip: Keep the body upright, as leaning forward will put more emphasis on the chest.
Cable Tricep Pushdown/ Press Down
This exercise will hit all 3 heads, but by changing the cable attachment you can and stress to specific heads.
Tip: Do not stand too close to the cable tower, take a step away and lean forward into the pulley, and then begin your set with the arms away from the torso.
You want to make sure that your forearm and triceps are at a right angle (90 degrees) at the loading phase of the movement.
Attachment variations
Wide grip bar attachment: This grip would be a wider than shoulder width grip and would focus on the medial head.
Rope attachment: This grip would add stress to the medial and lateral heads.
Straight bar attachment: The bar will add stress on the long head of the triceps.
V bar attachment: This bar will add more stress on the lateral head of the triceps.
French Press
Some of you may think the french press is the same as the lying down tricep extension, but the difference is that the french press is done either seated or standing up, and is preferably done with an EZ bar.
The french press also targets the long head, as it is done overhead.
Tip: Try to perform the reps without shifting stress into the elbows or shoulders and do not lock out at the top of the movement.
Reverse Grip Press Down
The reverse grip press down may not be as popular but it is great for targeting the medial head.
Tip: Similar to the standard version, keep the elbow and triceps at 90 degrees at the eccentric portion of the movement and try to eliminate your elbows from flaring out.
Common Mistakes
Elbow movement:
Some common mistakes people make when doing the standard version pushdown and reverse grip press down, is too much elbow movement. Keep the elbows nice and tight and close to the body and eliminate that motion, this will allow the triceps to do more of the work.
Elbow Flare:
For overhead movements like the french press or the overhead dumbbell tricep extension or even skull crushers, minimise elbow flare, as this takes away stress from the triceps and adds more stress to the chest. If your elbows are flaring then the weight may be too heavy.
Fatiguing too soon:
Start the workout strong and start the workout with compound exercises like the weighted dips and close grip bench and then move onto the isolation moves. This will allow you to get the most from your workout.
Not Targeting All 3 heads
After reading this you have zero excuse now, so be sure to target all 3 heads of the tricep muscle, so the long, lateral, and medial are all hit.
Be sure to add the overhead and reverse grip movements into your routine.
So there you have it, by the time summer comes around your triceps should be bursting through your Generation Iron tee’s.
So until next time, keep pumping!
Why PNBA Bodybuilder Peter Cichonski Trains Outside
PNBA bodybuilder Peter Cichonski details why he trains outside.
Natural bodybuilders must strategically work out and follow the best protocol to give them an edge in bodybuilding, even more so since drugs are prohibited. For example, Professional Natural Bodybuilding Association (PNBA) athlete Peter Cichonski trains outside because he believes that the sun has ample benefits for your body.
Peter Cichonski is a multi-media athlete with Generation Iron, International Natural Bodybuilding Association (INBA)/PNBA. He competed in the Men’s Bodybuilding category and was third in the Men’s Bodybuilding Grand Masters division at 2021 Natural Olympia.
Cichonski firmly believes in the powerful effects natural light has on your cardiac rhythm. Peter Cichonski stated:
“I train outdoors with shorts and no shirt utilizing natural wavelengths of blue light to keep my body functioning at the right time, red light to maximize energy output from my mitochondria, and ultraviolet light to make vitamin d.”
According to Cichonski, training outside will give you access to the sun’s rays to maximize cellular energy. He asserts this will slow aging and boosts your strength, endurance, and recovery.
Below is a clip of Cichonski performing barbell squats outside.
https://www.instagram.com/tv/CbEn0AsgNX2/?utm_source=ig_web_copy_link
Training Outside Benefits
Working outside has ample benefits. As Cichonski said, it will exploit the sun’s potent rays. Cichonski claims that the sun’s red light will help you live longer. Cichonski said:
“Do you know why most people don’t live to see 100? basically with every decade of life that passes we lose approximately 10% of our human batteries (mitochondria) ability to make energy for our cells. so right around 100 years old the batteries no longer produce energy. not much different than how the battery in your cell phone works.”
Of course, the sun also provides you with vitamin D, which has ample benefits, including regulating mood, strengthening your immune system, and strengthening your bones.
Cichonsk isn’t the only natural bodybuilder to praise the staggering effects of outdoor workouts. For example, PNBA athlete Gomori Andras affirms that outdoor exercise cures anxiety. And PNBA contender Erika Sweeney applauds vitamin D.
Try out PNBA Figure bodybuilder’s outdoor HIIT workout for fat loss.
Natural Bodybuilding and Drug Testing
Natural bodybuilders in the INBA PNBA league are vetted by the highest drug testing standards in professional sports – the World Anti-Doping Agency (WADA). Therefore, they must utilize state-of-the-art training and nutrition practices to build the best natural physique worldwide.
Any INBA PNBA caught doping will be stripped of their title and placed in the Hall of Shame. With many deaths in bodybuilding coming to the surface, more and more fans and bodybuilders are considering the natty route. Natural bodybuilding leagues like the INBA PNBA allows bodybuilders a platform to compete at the highest level of bodybuilding in a safe and just environment.
Moreover, some natural bodybuilders in the INBA PNBA have used natural bodybuilding as an outlet when battling cancer.
Recap
PNBA bodybuilder Peter Cichonski trains outside because he believes that the sun’s rays have potent effects on your body. He says the sun will aid your circadian rhythm and mitochondrial efficiency, slowing aging and boosting your strength.
Follow us on Instagram, Facebook, and Twitter for more training tips from top INBA PNBA bodybuilders!
Dennis Wolf Looks Lean, Shredded, and Downsized in Recent Training Update
Dennis Wolf looks lean and mean in recent training.
Retired German bodybuilder Dennis Wolf is looking lean, shredded and downsized in a recent video posted to a social media. The longtime veteran can be seen training hard and looking far smaller than he did in his competitive days. Despite losing a significant amount of weight, Wolf is still looking rather impressive.
Veteran bodybuilder Dennis Wolf is looking super impressive in his retirement. The once massive German bodybuilder who used to tip the scales at 300 pounds is now significantly downsized. Despite losing so much muscle mass, the downsizing appears to be working for him. He is lean and shredded. In fact, Wolf looks so impressive that some are even suggesting that he could compete in the classic physique division. While that seems unlikely, it does speak to how impressive Wolf appears in his retirement.
But if you thought that Dennis Wolf would completely refrain from training now that he’s done stepping on a bodybuilding stage, you would be sorely mistaken. Wolf is still training hard and still has a significant amount of muscle mass on his frame. While he may not be training as hard as he used to during his competitive days, Wolf is keeping himself in top form.
Lean and Shredded
No longer burdened by the pressure to put on massive amounts of muscle every offseason, Dennis Wolf is now focused on simply staying in good condition. From the looks of things, Wolf is succeeding in that goal without much trouble.
With so many veterans of the modern bodybuilding era passing away, it’s great to see that Dennis Wolf is in good health and still able to do the thing that he loves. While he won’t be weighing in at 300 pounds anytime soon, it is clear that Wolf is satisfied with his current physique and is living his best life.
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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.