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2022 Indy Pro: Men’s Open Preview
The 2022 Indy Pro will have three divisions present highlighted by the Men’s Open category.
The 2022 Indy Pro is the next big show on the schedule around the bodybuilding world. Some of the world’s best competitors will gather to Indianapolis in hopes of earning a trip to the 2022 Olympia. The show will take place on Saturday with three divisions being highlighted — Men’s Open, Men’s 212, and Women’s Bodybuilding.
This event comes one week after the 2022 Pittsburgh Pro. This show did not feature the Men’s Open category but it saw some elite athletes appear as guest posers, including Brandon Curry, Nick Walker, and Hunter Labrada. Now, the Indy Pro will have a chance to punch another ticket to the biggest show of the year.
Justin Rodriguez was victorious at the Indy Pro last year and he will highlight the field of competitors. Below, you can find a breakdown of some of the top athletes scheduled to appear at the show along with the full lineups for all three divisions.
Justin Rodriguez
Justin Rodriguez is coming off a victory at this event last year. He will be considered one of the favorites to win his second consecutive title. Rodriguez continues to impress in Men’s Open and has some more steps to take. He finished eighth at the 2021 Olympia before what was supposed to be a big 2022 season. Rodriguez finished fifth at the Arnold Classic after impressing during prejudging. He fell a bit come the night portion of the event. Rodriguez has a chance to continue to impress during the Indy Pro.
Blessing Awodibu
Blessing Awodibu is returning to the Indy Pro once again after a third place finish a year ago. He went onto finish sixth during the New York Pro just one week later. Following this contest, Awodibu took the remainder of the year off but is now ready to return to the stage. After many physique updates, it is clear that Awodibu was able to put on the size he was looking for this offseason. Looking at the field, Awodibu has a chance to finish in the top three once again and challenge Rodriguez for his title.
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Maxx Charles
Maxx Charles haș not won a contest since the 2018 Romania Muscle Fest Pro. In recent years, he has been on everyone’s radar but has fallen just short. At the 2022 Indy Pro, Charles has a chance to finish in the top three. He last competed at the Boston Pro this season, finishing fifth. This came after an eighth-place finish at the Arnold Classic. Rodriguez and Awodibu will be tough to beat but Charles could surprise at the show if he comes in at his very best.
Charles Griffen
Charles Griffen was put on the map when he finished third at the 2021 Tampa Pro, a show that was won by Iain Valliere. He has won one show during his professional career and it came during the 2018 Muscle Mayhem. Griffen will not blow you away with size but he is well-conditioned and brings great symmetry to the stage. Griffen can be considered a dark-horse in this event and could sneak near the top of the score card.
Dorian Haywood
Dorian Haywood was a frequent competitor last season. He competed in five shows in 2021. Haywood finished fourth at the Indy Pro and New York Pro last year. Now, he is looking to take the next step in 2022. The field is strong for the Indy Pro but Haywood is not short of experience. He knows what it takes to show up at these competitions and could catch some eyes if he is in his best shape.
2022 Indy Pro Lineup
Men’s Open
Blessing Awodibu
Slavoj Bednar
Maxx Charles
Ross Flanigan
Ron Gordon
Charles Griffen
Dorian Haywood
Matt Kouba
Walter Martin
Eslam Mohamed
Diogo Nunes
Justin Rodriguez
Ray Short
Brent Swansen
Men’s 212
Noel Adame
Abdullah Alsaif
Bryan Balzano
Peter Castella
Arturo Cotto
Broderick Credell
Joey Decaminada
LeLand DeVaughn
Yumon Eaton
Asante Gibson
Teddy Gray
Boas Oliveira
Enmanuel Rodriguez
Mark Smith
Women’s Bodybuilding
Jada Beverly
Stephanie Flesher
Theresa Ivancik
Lisa Audrey
Donna Salib
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How To Perform Incline Skullcrushers For Enormous Triceps Growth
Get the most out of your triceps workouts with incline skullcrushers.
So many of us want to build our triceps and see the best results, but so many of us are missing exercises like incline skullcrushers in our routine. Building your triceps takes time and knowing the right exercises to do that with can make or break our gains for the better. But building triceps also takes a well-rounded routine, especially on those push days, and having the right exercises into your routine to actually see great results.
Strong triceps often are overlooked but what people don’t understand is that triceps work to structure that horseshoe shape look of the entire arm. Big biceps only go so far because it takes strong triceps to work in tandem with it. Plus, an exercise like incline skullcrushers can isolate out your triceps in order to enhance pushing movements both for functional and sport specific ones.
Let’s take a look at incline skullcrushers and see what makes this exercise so great. From what this exercise is, to what muscles get worked, the great benefits around this exercise, and how best to perform it, this guide will give you all that information you need most to add this to your routine. Plus, knowing some exercise alternatives and what exercises pair well with this can only add to your overall routine.
What Are Incline Skullcrushers?
Incline skullcrushers are a great variation of the traditional triceps skullcrusher exercise that works to improve strength and size, while also toning and sculpting, of your triceps. An effective pushing exercise, this lift requires a barbell and works to isolate your triceps for the best results.
Much of this movement is the same as a traditional skullcrusher, except instead of lying down, you are at an incline, giving the muscle a bit different of a movement. It is important with this lift to keep your elbows in and avoid flaring while also staying controlled to not make any movements that can cause unwanted injury or pain.
Related: Eight Best Dumbbell Exercises for Your Triceps
Muscles Worked
As an isolation exercise, this lift works your triceps and can enhance the pushing ability while also aiding in overall strength and size. Plus, it will work for better toning and sculpting as you seek that horseshoe shape. While there are some other muscles worked, like your core for stability, this is mainly a triceps isolation exercise.
Benefits Of Incline Skullcrushers
When looking to perform this exercise, knowing the benefits will better help you perform it and see results. We all want to know that our workouts are working for us and not against us, and with the benefits of this exercise being something great, it is absolutely understandable that we want nothing but the best when it comes to incline skullcrushers.
Benefits of incline skullcrushers include:
Bigger, stronger triceps: By isolating your triceps and working for better strength gains, you will find bigger and stronger triceps waiting for you once you take your shirt off.
Enhanced arm aesthetic: Not only will you see gains to your triceps, but also your overall arm aesthetic as bigger and stronger triceps can make those arms pop.
Joint strength: While this can be tough on the joints for some, when done correctly it can actually help strengthen those joints for the better.
Great variation: What you will find is a nice variation to the traditional skullcrusher exercise perfect for seeing those gains you want most while adding variety to your workout.
How To Perform It
Knowing how to perform an exercise can set you up better so you actually reap the above benefits. With the right approach and knowing exactly how to do it, you will find that an exercise worth your time can greatly enhance all your gains. And with proper technique, you avoid any unwanted injury and pain.
Here are the steps to performing incline skullcrushers:
Set your bench to an incline and lay down comfortably.
Grab the bar at around shoulder-width apart and extend your arms straight up with your palms facing the ground. Keep your elbows close to your body and your core tight.
When ready, gently lower the bar towards your head and stop just as the bar is around your forehead level.
In a controlled motion, bring the bar back to the starting position.
Repeat for your desired number of sets and reps.
Best Incline Skullcrushers Alternatives For Continued Triceps Growth
When it comes to a well-rounded workout, you want to look for those exercises that can greatly enhance your gains. However, certain alternatives can add nice variety to your workouts so you only see the best growth possible.
Incline variations include exercises like:
Cable Triceps Extensions
Triceps Kickbacks
Dumbbell Overhead Triceps Extensions
Kettlebell Floor Skullcrushers
Related: 5 Exercises To Build Horseshoe Triceps
Best Exercises To Pair This Exercise With
To add onto variations and variety in your workout, it is also important to realize that there are other great exercises that can pair well with incline skullcrushers to maximize your gains. What you will find is a great way to work out while also building muscles often forgotten or not given as much love. Great exercises to pair with incline skullcrushers are:
What you will find is that you are either working muscles with a similar pushing movement, or working to enhance your physique by working muscles that your triceps help enhance.
Wrap Up
Incline skullcrushers are a great way to see effective gains when looking to isolate out your triceps. Often times our triceps don’t get as much love and that is a shame, for they work hard to enhance our pushing movements and aid in our overall aesthetic. But with the right approach to building our triceps, we will see better gains and can work to build muscle so our massive physiques show. Give incline skullcrushers a try, add them to routine, and boost triceps growth so you see the best gains possible.
Let us know what you think in the comments below. Also, be sure to follow Generation Iron on Facebook, Twitter, and Instagram.
*Images courtesy of Envato
Liver King Eats Organs With Logan and Jake Paul, Discuss Steroid Accusations
Liver King addresses steroid accusations while eating raw organs with Logan and Jake Paul.
Brian Johnson, more popularly known as Liver King, is setting the record straight about the steroid accusations brought against him. And what better way to address the issue than discussing it with Logan and Jake Paul while consuming raw organs.
Liver King is operating on a completely different wavelength than most humans. The lifestyle he’s chose to embrace is certainly unusual and harkens back to ancient times despite living in a modern world. Living in this way has helped him gain a tremendous physique and a massive following. But did he attain his physique naturally?
Natty or Not?
There’s no doubting that Liver King is in some incredible shape. A man who has chose to live life like that of ancient human beings, he consumes a diet of raw meat and organs. He believes this is the closest way to living as humans were intended. He also pushes himself physically by performing some intense training.
His primal ways and incredible physique have led many to believe that Liver King is less than natural. Joe Rogan had a fair amount to say about the subject himself.
Eating Raw Organs and Discussing Steroid Claim
To set the record straight Liver King has chosen to address the steroid claims in the last place many would have suspected.
Logan and Jake Paul have an added quite the following on their YouTube channel. With a plethora of different guests and a history of pushing the envelope on the Impaulsive podcast, adding Liver King to list seems on brand for the Paul brothers.
Liver King sat down with Logan and Jake Paul, eating raw organs and discussing the steroid accusations brought against him. He explained why and how he was able to build such a tremendous physique over the years.
“There’s a lot of sub-primals that are convinced that Liver King is taking steroids right. This is one of my favorite fuc**n topics. First thing, I’ll say this. You think if I was on steroids I would have these fuc**n appendages I have down here? These legs. Do you see how fuc**n little my fuc**n legs are? Here’s the thing, when I was in college, I weighed 175-lbs and I was single digit body fat. I started working out at 8 or 9 years old. I already had been working out for 10 or 12 years and now I’m 45 and I’ve gained less than one pound a year for over 25 years!”
Essentially it seems that Liver King is claiming that his physique was cultivated over many long years of arduous training. But he had even more to say to those who think his physique was built on the back of steroids.
“So this is what I say to people that make this accusation: if you don’t believe this is possible, then I suggest that you take that self-limiting belief, you put that shit in a fuc**n box and you bury that next to all your embarrassing shit and don’t open your fuc**n mouth about it. Let that live with you, don’t let that live with someone else. Because the highest and most dominant form that we have to express is in front of us. You hear people talk about peaking in their early 20s, I’m 45! If you look at Liver King at 45 and Brian Johnson at 20, Liver King is going to fuc**n murder that guy.”
See the full podcast episode here. So do you think Liver King is telling the truth about his natural status?
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.
6x Natural Olympia Champion Kiyoshi Moody Divulges Battling Cancer and Coming Out of Retirement
Image via Instagram @kiyoshi_moody
6x Natural Olympia champ Kiyoshi Moody opens up about his past battle with cancer and discloses if he plans to come out of retirement in an interview on a podcast.
6x Natural Olympia champion Kiyoshi Moody opened up about his battle with cancer and how he reached remission on the Longevity Muscle Podcast. Kiyoshi Moody won Natural Olympia for six years, from 2009 to 2014. Moody also discussed many other topics on the podcast, including the IFBB Pro League and the future of bodybuilding. Plus, Moody disclosed if he plans to come out of retirement.
Keep reading to see Kiyoshi Moody’s insight on battling cancer and his future in bodybuilding.
Battling Cancer
On the Longevity Muscle Podcast, Kiyoshi Moody discussed being diagnosed with stage 4 bladder cancer a few years ago. According to Moody, the doctor said he should start getting everything to prepare for the worse (death). Moody’s doctor said he had 5-6 months to live.
“My weight just dropped. I mean I was about 215, and I just dropped all the way down to 154. And I was going through chemo at the time. So it was a rough battle.”
Advised by his doctor, Moody eventually quit chemo and went to a resort in Mexico focusing on holistic treatments. The nurse recommended Moody start taking CBD. Moody says his health improved within a month of taking a high CBD dosage. He also completely changed his diet and quit eating meat and dairy. Instead, he ate vegetables and fruit. After a little over a year, Moody was in remission.
Natural Bodybuilding, the IFBB, and the Future of Bodybuilding
Kiyoshi Moody confesses that natural bodybuilding will never be like the IFBB Pro league because people want to see freaks. Moody stated:
“They want to see guys that are 250 270 pounds that are just shredded. As opposed to a guy that is 170 180 pounds shredded.”
Kiyoshi Moody says that if natural bodybuilding leagues all came together and hosted one big show, the likelihood of big sponsors coming into natural bodybuilding would increase. Moody stated,
“You have all these qualifiers to go to this one pro show. That’s when you’ll have your bigger sponsors come in.”
Kiyoshi Moody also claims that women competitors get screwed the most in bodybuilding because the bikini division draws in the biggest crowd but gets paid the least.
But he does say the INBA PNBA league is growing and pays the most compared to other natural bodybuilding federations (he’s won two cars and $8,000 winning Natural Olympia). In addition, Kiyoshi Moody says Denny Kakos, INBA PNBA founder, plans to bring back natural bodybuilding to the Olympics – drug use in bodybuilding took it out of the Olympics.
Will Kiyoshi Moody Come Out of Retirement?
At the end of the podcast, Kiyoshi Moody discussed a possible return to natural bodybuilding. Now that Moody’s daughter has graduated high school and is playing college softball, Moody admits to competing again. Moody said:
“I’ve been getting the itch more and more and more because now I’m more consistently in the gym. And my weight started going back up.”
Moody acknowledges that his legs have been difficult now that he’s in his 50s and has had past sports injuries. However, if he steps on stage, he doesn’t want to get on stage to be in the limelight. Instead, he says, “I’m stepping on stage to win.” He went on to say that he plans to compete in 2022.
Follow us on Instagram, Facebook, and Twitter for more insight from natural bodybuilding legends!
Why Post-Workout CBD Topicals Are Necessary For Recovery
See why post-workout CBD topicals are necessary for maximizing gains.
Those of us who work out are always looking for that quality post-workout supplement to see the best gains possible and post-workout CBD topicals are here to save the day. CBD is a growing industry as this supplement is beginning to be more widely accepted by the general public and athletes have turned to CBD as a more natural way to recover and improve their overall health. With so many forms of CBD, it can be challenging to choose what is right for you.
Between tinctures, vapes, oils, and edibles, that may seem like enough, however, CBD topicals have come to the fold and work well for those post-workout needs. Able to be gently massaged into the affected area, CBD allows that muscle to get worked while also giving it the benefits of CBD to relieve soreness.
Let’s take a look at CBD topicals and see why these are necessary. Post-workout CBD topicals can work to give you that boost you need most when it comes to seeing great gains and with the right products on your shelf, you can tackle those goals in no time.
Benefits Of CBD
For those post-workout needs, but also working towards relief in general, CBD has the power to do a lot for our gains. While there are plenty of other supplements that can work well, CBD is one of those popular choices that more and more athletes are using.
Benefits of CBD include:
Reduced muscle soreness: Impact receptors of the endocannabinoid system to reduce inflammation and soreness in order to provide relief (1).
Promote better sleep: Improve overall sleep quality and work for better recovery, since much of this happens while we sleep (2).
Support immunity: Keep your immune system high on alert and allow antibodies to effectively react to anything foreign (3).
May help with anxiety and depression: CBD serves as a more natural approach and may act on your brain’s receptors to transmit serotonin, which makes you feel good (4).
These are just a few benefits of CBD, but as this gets researched more and more, hopefully more studies find even more benefits of CBD.
Related: Best CBD Roll-On Supplements For Recovery & Relief
Why Use A CBD Topical
A CBD topical is a nice way to massage CBD into the affected or sore muscle in order to see the best gains possible. Using a topical ensures you don’t have to ingest anything, but can rather apply as needed to alleviate soreness and give your muscles some relief. For those who won’t particularly enjoy taking CBD tinctures or oils, and who may not want to vape, topicals allow for great recovery options and will fit in your gym bag nicely.
Why Post-Workout CBD Topicals Are Necessary
By necessary, we mean CBD topicals can provide easy and convenient relief without really any hassle to you. For athletes constantly lifting and working their bodies to the max, having those supplement to promote recovery are important. Much of our growth happens in recovery, but recovery also allows our bodies time to settle, especially after a long workout.
Recovery is, however, something we don’t often take advantage of. We want to lift, get the work done, and move on with our lives. But what we don’t realize is that stretching is incredibly important and when mixed with something like a CBD topical, the results can be game changing.
Related: Best CBD Post-Workout Supplements For Targeted Areas
For us, using a CBD topical is necessary because it allows you the convenience of carrying it in your gym bag for easy access, the ability to massage gently into the spot for some instant relief, and then the effects of CBD to work for longer lasting relief. Plus, it feels good to take care of those sore muscles.
Featured CBD Topical
We wanted to share a great CBD topical supplement to use for your post-workout needs to guarantee you won’t have to suffer from any unwanted soreness after those grueling workouts. While it may be difficult to find high-quality supplements, what you will find is this product is clean and effective while working for your benefit only.
Level Select CBD Level 3 Sports Cream
Level Select CBD Level 3 Sports Cream is a higher concentration for maximum strength to tackle those muscle soreness goals.
Level 3 Sports Cream is a new and improved formula with more CBD at a lower price, perfect for those seeking maximum strength relief when you need it most. With 1,800mg of CBD, and at Level Select’s highest concentration, you will get a non-greasy and fast absorbing formula that can soothe and soften skin while delivering high-quality CBD for soreness and overall relief. A cooling mint scent also accompanies this amazing sports cream.
Price: $49.99
Do CBD Topicals Work?
Anyone looking for fast-acting relief should turn to CBD topicals and this featured product from Level Select is a perfect reason why. Highly concentrated products can deliver a great amount of CBD and something that is fast-absorbing as well is great for those us athletes, bodybuilders, and gym goers who feel they want to tackle those muscle soreness goals better. Providing relief doesn’t have to be a chore.
CBD topicals do work and they offer a nice cooling sensation that can feel nothing short of amazing after a workout. Giving your recovery that extra boost can go a long way, especially for those looking to take advantage of what CBD has to offer. For the benefits and the fact this supplement does work, it is necessary to at least have one of these topicals on standby come time to use.
Check out our list of the Best CBD Supplements for more great CBD products!
Wrap Up
Post-workout CBD topicals are a fantastic supplement to use after your workout in order to see the best results possible. What you will find is a convenient supplement able to give you great benefits in an easy and effective way. On top of that, having a great way to alleviate those post-workout soreness needs in your gym bag will make your life so much easier in the end. At the end of the day, a CBD topical is something to not take for granted and can work wonders for your gains.
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Let us know what you think in the comments below. Also, be sure to follow Generation Iron on Facebook, Twitter, and Instagram.
*Images courtesy of Envato
References
Boyaji, Shafik; Merkow, Justin; Elman, R. N.; Kaye, Alan D.; et al. (2020). “The Role of Cannabidiol (CBD) in Chronic Pain Management: An Assessment of Current Evidence”. (source)
Shannon, Scott; Lewis, Nicole; Lee, Heather; Hughes, Shannon (2019). “Cannabidiol in Anxiety and Sleep: A Large Case Series”. (source)
Nichols, James M.; Kaplan, Barbara L. F. (2020). “Immune Responses Regulated by Cannabidiol”. (source)
Skelley, J.; et al. (2020). “Use of cannabidiol in anxiety and anxiety-related disorders”. (source)
Chris Bumstead Focuses On Volume In New Full Chest Workout
Chris Bumstead hit a new chest workout where he is focused on volume.
Chris Bumstead gifted himself with a new truck followed by a chest workout on Sunday. He pulled up to Revive Gym in Stuart, FL in his new 1978 Ford F-150 Lariat edition and got a massive pump using volume on chest day.
Bumstead is the reining three-time Classic Physique Olympia champion. By the looks of his recent workouts, Bumstead looks primed a ready for his fourth consecutive victory. The Classic Physique division is one that continues to grow and there are more elite competitors than there has been in recent years.
Chris Bumstead struggled with COVID at the beginning of the year and he saw a big weight loss because of it. He is now in the bulking phase of his training and has put the weight back on in muscle. It is because of massive workouts like the one he recently shared on his YouTube page.
Check out the full workout below:
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Chris Bumstead Chest Workout
Incline Dumbbell Press – 2 sets of 12
Incline Machine Press – 3 sets of 12
Cable Flyes – 3 sets of 12, drop set on final set
Pec Deck Machine – Sets and Reps unknown
Incline Dumbbell Press and Incline Machine Press
Chris Bumstead began with different stretches to loosen up his shoulder, which has been bothering him recently. He will mention over the course of the video how stretching his shoulder has allowed him to eliminate pain and get a better pump in his chest.
Bumstead begins the workout with two sets of incline dumbbell presses. He is able to get the 140-pound dumbbells up and will work to get back to 150 pounds.
“Only two working sets with the 140’s, hoping to get back to the 150’s soon. Then I come over here and do three sets. Hopefully a little more volume but really focusing on controlling, keeping the weight on my pec, which is easier on a machine.”
Bumstead then moves onto the incline machine press, where he speaks on the importance of machines for bodybuilders.
“Finally, I can push heavy without hurting my shoulders on dumbbells so I’m still focusing on getting some stability. That raw, hard push because there’s still no replacement for free weights at 100% but machines are still the GOAT for bodybuilders. Avoiding injuries, hypertrophy, all that good shit.”
Cable Press
Chris Bumstead continues his chest day with sets on the cable press machine. He performs this exercise sitting down. Bumstead explains how this machine is a cross between a fly and a chest press but it does not hurt his shoulder so he has been hitting it more often.
“I’ve been doing this a lot lately. Again, my shoulder hurts so anything flat press, puts too much pressure on my shoulder but the cables pulling out and back and I can position my body a little differently. I’m getting a combo of like a flat press with a fly on this machine and little to no pain in the shoulder.”
Machine Press and Pec Deck Machine
The final sets come on the machine press and pec deck machine. Bumstead claims that someone hopped on his machine before he was able to get there so he banged out a couple sets on the machine press.
Bumstead ends his workout with multiple sets on the pec deck machine. He did not specify the amount at the time. Once the workout is over, Bumstead reflects on how he is able to get better work in by stretching his shoulder.
“It’s amazing how loosening up my shoulder a bit, I’ve been getting some massages, needles, better warmups, stretching, has really allowed me to have less pain in my shoulder and engage my chest even further.”
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Shaun Clarida Shares Crazy Off Season Leg Day Training
Shaun Clarida pushes through a massive leg day training.
Shaun Clarida shares his intense off season leg day training as he preps for the 2022 Olympia. Looking to pull off a major upset in the Men’s Open division, Clarida is pushing himself hard to pack on some serious muscle.
Shaun Clarida is an absolute beast to say the least. The former reigning 212 champion wowed the bodybuilding world when he took to stage in the Men’s Open division. Not only did Clarida move up, but he won and qualified for the 2022 Olympia. The feat is far from common. With the qualification Clarida is making the case to be a pound for pound great bodybuilder.
Hoping to prove that he can be the next “giant killer”, Shaun Clarida has been hard at work refining his physique. While he says he still may compete in the 212 division, Clarida will still need to build some quality muscle if he hopes to compete against the likes of Big Ramy and Brandon Curry.
How He Can Set Himself Apart
It’s no secret that Shaun Clarida will be one of the smaller bodybuilders to step on stage in the Men’s Open division. Despite that fact Clarida still has an opportunity to pull off a massive upset. But how will he get it done?
Conditioning.
One of the best conditioned athletes in bodybuilding, Shaun Clarida never fails to show up on stage diced and shredded. While he may not be able to outsize the opposition, Clarida has the ability to show up with better conditioning.
Leg Day Training
But while conditioning may be the key for Shaun Clarida to win, that doesn’t mean he isn’t still putting on size. In a recent intense leg day training session, Clarida is looking to pack on some muscle. While he may not be lifting ridiculous weight, his strategy will still prove to be helpful to build quality muscle.
“Leg day. Everyone’s favorite day of the week,” said Shaun Clarida. “We got some new toys in the gym which you guys will see shortly. Pretty basic today. Again, today is my main quad focus day. So you’re going to see a lot of movements for quads, one or two for hamstrings. My second hamstring is later in the week as well. Leg day, not much to say, let’s get going.”
Full Leg Day Training
Seated Calf Raises Machine — 1st set 10 reps, 2nd set 10 reps, 3rd set 8 reps
Standing Calf Stretch
Hip Abductor Machine — 1st set 12 reps, 2nd set 12 reps, 3rd set 10 reps, 4th set 12 reps
Seated Hamstring/Leg Curl Machine — 1st set 11 reps, 2nd set 11 reps, 10 reps
Leg Extension Machine – 1st set 20 reps, 2nd set 25 reps, 3rd set 15 reps 4th set 15 reps with 10 partials
Pendulum Squat Machine — 1st set 8 reps, 2nd set 7 reps, 3rd set 8 reps 4th set 6 reps
Lying Leg Press Machine — 1st set 10 reps, 2nd set 8 reps, 3rd set 10 reps
Stiff-legged Dumbbell Romanian Deadlift — 1st set 10 reps, 2nd set 10 reps
Lunges with Chain — 1st set 18 reps, 2nd set 15 reps, 3rd set 30 reps
To see his full leg day training click here.
What do you think of Shaun Clarida and his intense off season leg day training?
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.
Straight Facts: Should Competitive Bodybuilders Have Tattoos?
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Jerry Brainum breaks down the risks of having extensive tattoos as a competitive bodybuilder.
Tattoos are far more accepted today than they once were. This is also clear in the world of bodybuilding – where it’s become more common for a competitor to step on stage with more extensive tattoos covering their physique. But do extensive tattoos end up hurting their chances for a victory on stage? And are there other less known risks as a bodybuilder? In our latest episode of Straight Facts, Jerry Brainum discusses the potential health risks and competition risks of extensive tattoos in bodybuilding.
Jerry Brainum doesn’t want to upset people. He also doesn’t want to be overly critical of those who decide to express themselves with tattoos. That’s why before Brainum dives deep into this episode, he makes a point to not condemn those with tattoos. Brainum does not believe that value or personality of a person should be judged based on what someone has on their body.
However, in the world of competitive bodybuilding, tattoos have a more direct effect on how a physique is perceived. So rather than try to judge the morality of tattoos – Brainum wants to focus the more objective effect they can have on competitive bodybuilders. Let’s break it down.
Can extensive tattoos negatively impact competitive bodybuilders?
Jerry Brainum first explains the distinct difference between getting a simple tattoo and getting extensive one. Brainum does not believe having one or two tattoos on your body will have a drastic effect on a bodybuilder. However, extensive ones such as full body or “sleeves” covering large portions of the physique can, theoretically, cause more of a problem.
Jerry Brainum points out that the goal of competitive bodybuilding is showcase your physique and compare it to others. Extensive tattoos can make it harder for a bodybuilder’s definition to be seen. They can hide or obscure muscle definition – especially dark tattoos with plenty of fillings with black ink. This is less a personal taste argument and more a logical one. If a judge cannot see the details of your physique – the judge can’t score you as high as others standing next to you on stage.
Are there possible health risks from tattoos?
Beyond the competitive bodybuilding stage, there are other small but possibly dangerous risks to consider before getting extensive tattoos. Much as Jerry Brainum explained how they can obscure conditioning, they can also obscure or hide early signs of skin cancer. Skin discoloration or moles are warning signs that should always be checked out. This might be harder to notice with extensive dark tattoos obscuring the skin.
Jerry Brainum also points to a study that shows extensive tattoos can decrease your sweat rate by 50%. For bodybuilders, this can be a more damaging issue. Less sweat might make workouts more difficult. Not only that – but on competition day the hot lights and long periods of comparison rounds can become more challenging.
Lastly, Jerry Brainum points out some studies that showcase the toxic risks of tattoos. While Brainum himself points out there are very few anecdotal stories of people getting sick from them – it’s not impossible.
Many studies have shown that risks of infection or disease can occur if the tattoo artist does not follow proper cleaning procedures on the needle while tattooing. In addition to this, other studies have shown certain inks having contaminants including carcinogens. Again, the risk is extremely low for traditional or simple tattoos. But for those covering large portions of their body with heavy filling of color – the risk increases.
Wrap Up
Ultimately, Jerry Brainum reiterates that he doesn’t want to use scare tactics to villainize tattoos. While he thinks society should not consider tattoo inking as benign, it is extremely low risk overall. However, a competitive bodybuilder should think a bit harder as to whether or not to get extensive tattoos. It can potentially affect your sweat rate and make training more challenging. But worst of all, it can make your conditioning harder to see on the stage.
You can watch Jerry Brainum go into full detail about tattoos and bodybuilding in our latest episode of Straight Facts above. Make sure to check back every Wednesday for new episodes of Straight Facts!
Mark Wahlberg Shows Off Shredded Abs Following Cinco De Mayo Workout
50-year-old Mark Wahlberg continues to look shredded and keep his abs in great shape.
When you think of shredded actors in Hollywood, there are many that come to mind immediately. Mark Wahlberg has to be near the top of that list and has been for years now. The 50-year-old actor continues to keep up with his fitness and recently showed off his abs following a Cinco de Mayo workout.
In a recent Instagram video, Wahlberg took in the holiday with an ab workout followed by a tequila shot. Wahlberg took a sip before taking a swing at a golf ball using his virtual golf screen.
“Happy Cinco de Mayo!
#FlechaAzulPartner”
Mark Wahlberg became extremely active on social media showing off his fitness routines during the pandemic. When gyms were shut down, Wahlberg was able to use his home facilities and share some at-home workouts for viewers to try. He shared many workouts where there was no equipment needed so the average fan was able to get a workout in.
Mark Wahlberg: Career and Fitness
Mark Wahlberg has been one of the chameleons in acting taking on many different roles over the years. He has taken on action in Lone Survivor and 2 Guns. Wahlberg has also made viewers laugh in films like Daddy’s Home and The Other Guys, not to mention the Ted movies.
In many roles, Wahlberg had to sculpt his physique to fit his character. While preparing for his role in Father Stu, Wahlberg admitted to putting on 30 pounds. He had to eat 7,000 calories a day in order to play a former boxer who took on a more fulfilling life as a priest. Following this role, Wahlberg was able to lose the weight and get back to his shredded ways.
From the 90s when Wahlberg was known as “Marky Mark” in Calvin Klein ads, he has been a fitness icon. Over 30 years later, he remains in the same light because of the work he has been able to put in on his abs.
Mark Wahlberg remains one of the biggest stars in Hollywood and that is not going to change. Off the big screen, Wahlberg has been able to share his fitness tips and wisdom with viewers.
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Julius Maddox Completes Massive 796-Pound Bench Press During Training
Julius Maddox continues to inch closer to his mark of 800 pounds on the bench.
Julius Maddox might hold the all-time bench press world record but he has made it clear that he is aiming for bigger goals. Maddox has been creeping toward an 800-pound bench press and took big steps in a recent training session. Maddox was able to complete a huge 796-pound raw bench press recently.
Maddox set the all-time mark of 782 pounds in February 2021 during the World Raw Powerlifting Federation Hybrid Showdown III. From this moment on, he set his sights on being the first man to bench press 800 pounds raw. On Tuesday, Maddox shared a video on Instagram to show off some recent progress.
“I’ve missed this weight +10 times. Hearing my little girls ask me when I will hit 800lbs is enough for me to lay it all on the line. This is bigger tan a title for me. It’s about the long lasting impact I leave for my kids and family. The times they fall on hard times and need some motivation! God gave me this gift to show the world his power that can take a ol junkie like me and do great wonders! 800+ soon!”
This is clearly not the first time that Julius Maddox has hit some massive bench press accomplishments. In April, Maddox took on 700 pounds and was able to complete four reps. Now, Maddox is battling with Danial Zamani to see who will be the first to reach 800 pounds.
Julius Maddox vs. Danial Zamani
Julius Maddox might hold the all-time bench press world record but this does not seem to be the goal recently. Both Maddox and Danial Zamani have had their sights set on 800 pounds and it will be interesting to see who will reach it officially.
Zamani completed an 804.7-pound bench press in training, becoming the first man to reach this mark and accomplishing the “dream goal.”
This might have added a little more motivation for Maddox. He has attempted 800 pounds on two separate occasions but has been unable to complete the lift. Maddox is continuing to train all body parts in order to strengthen his bench press. This includes a recent 820-pound squat.
Now just four pounds away, Julius Maddox will be pushing hard for 800 pounds. There could be another attempt coming soon but nothing has been announced to this point.
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