All Posts By Presser
Aryan Pasha: The First Transman Bodybuilder Continues To Inspire Others
Aryan Pasha is a lawyer and renowned bodybuilder in India known for breaking barriers.
It began early for Aryan Pasha. Born a female named Naiyla, Pasha knew from a young age that she was meant to be a boy. Now, he is continuing to inspire others as a lawyer and the first transman bodybuilder.
At six years old, Pasha did not want to wear the female uniform to school and insisted on wearing the male’s clothing. The journey was not easy for Pasha but at 18 years old, he went though major surgeries that allowed him to begin identifying as a male. This is when he began accepting himself.
“As a child, I hated being called Naiyla but it’s your typical Indian name and my identity was not questioned because of the way I looked,” Aryan Pasha said.
Growing up in India, Pasha began playing sports at a young age. He explained that this allowed him to hide his identity from others because of the name that he was being called.
“I turned to sports when I was 10. In this community, you’re usually referred to by your last name. So I spent most of my childhood on the playground with other boys who were comfortable around me because they didn’t know I was a girl. I underwent sex-reassignment surgery at 19, but it wasn’t until my 25th birthday that I came out as transgender to even my closest friends, and eventually, in public.”
In 2017, Aryan Pasha began training for Trans Fit Con but was denied eligibility because of his age. This was around the time he gained a true passion for fitness. Pasha began training as a bodybuilder and has built a successful career in the sport.
Aryan Pasha Bodybuilding Career
Since 2019, Pasha has appeared in leagues such as the IFBB, International Bodybuilding and Fitness Federation, and International Health, Sports & Fitness Festival. He has appeared in multiple shows with top-five finishes in three over the years. This includes a first-place finish in the IHFF in 2020 and a sliver medal at Musclemania in 2018.
Aryan Pasha began competing in Female categories of bodybuilding and it was a big accomplish when he was able to switch over to Men’s categories.
“This is what I wanted in my life, to compete with other men. I enjoyed every second when I was on stage because this is what I dreamt of. I was not nervous at all and just anted to complete poses like a champion.”
Aryan Pasha continues to train as a bodybuilder and compete on stage in Men’s categories. His story is an inspiration to those who have been told that they cannot do something or reach a goal. Pasha is living proof that it is possible.
For more news and updates, follow Generation Iron on Facebook, Twitter, and Instagram.
Nick Walker Does Massive 165Lb Dumbbell Shoulder Press
Nick Walker is looking insanely huge in recent training video.
Nick Walker pushes an enormous 165lbs as performs shoulder presses in a recent training video. Walker is clearly teaching a new level of monstrous as he preps to qualify for the 2022 Olympia.
Nick Walker recently showcased once again why he one of the top prospects to watch in the coming years. In a recent training session Walker showcased some incredible strength in a recent training session that must be seen to be believed. Walker is hefting some pretty incredible weight in the gym and is looking truly inhuman.
Known for his incredibly massive frame, Nick Walker is looking to build an even more monstrous frame to outdo the competition. Walker is looking to build up his lats and shoulders while maintaining a slimmer waist to give the illusion of a trim V-Taper. As a result of his goal he is constantly in the gym hoping to make even the slightest improvement to his physique. It’s clear that Walker is playing for keeps and is putting his all into his training.
Pushing Massive Weight
Looking to punch his ticket to the 2022 Olympia, Nick Walker has been pushing himself relentlessly. Walker recently hit shoulders in the gym and put up some serious numbers. Walker did dumbbell shoulder presses with an astounding 165lbs.
The past few months mentally I was pretty out of it. But now I’m back, I’m where I belong now.
165 pound shoulder press for 10 reps
Nick Walker is looking extra massive and shows no signs of slowing down.
200 pound db rows!!!!! Been a minute since I did this!!!! And boy did this feel good.
It’s clear that Nick Walker is turning a corner and taking no prisoners.
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.
Boxer Amir Khan Robbed At Gunpoint While In London
Amir Khan revealed that he and his wife are safe after being robbed in East London.
Boxer Amir Khan revealed that he was robbed at gunpoint in London while walking with his wife, Faryal Makhdoom on Monday. The fighter took to Twitter to make the announcement.
“Just had my watch taken off me at gun point in East London, Leyton,” Khan wrote.
“I tossed the road with Faryal, luckily she was few steps behind me. 2 men ran to me, he asked for my watch whist having a gun pointed in my face. The main thing is we’re both safe.”
Khan explained what happened during the incident and that they are both safe. The Metropolitan Police released a statement that they were called just after 9 P.M. on Monday night.
“A man aged in his 30s is alleged to have been approached by two males who threatened him with a firearm before stealing his watch and fleeing,” the statement read.
To this point, there have been no arrests made. Police responded to the call and conducted a search following the incident, which did not see any shots fired.
“An investigation has begun and place are following a number of enquiries.”
Amir Khan is known for winning a silver medal in the Olympic for Great Britain in 2004 when he was 17 years old. He was a professional fighter crowned world champion winning the WBA light-welterweight title in 2009. Khan last fought in February when he was defeated by Kell Brook.
This was Khan’s first fight since defeating Billy Dib in 2019. He burst onto the scene in 2005 winning his first 19 professional fights. Khan did not suffer a loss until 2008. He held the WBC Silver welterweight title from 2014-2016. In his career, Khan is 34-6 with 21 victories by KO.
This is an ongoing investigation where the police are still looking for the men that confronted Amir Khan before stealing his watch. There will be updates provided once the men are found and arrested.
For more news and updates, follow Generation Iron on Facebook, Twitter, and Instagram.
Best Summer Shredding Tips To Get You Beach Body Ready
Get that beach bod ready with these summer shredding tips.
The summer months are around the corner and now it’s time to show off that beach body and these summer shredding tips can help. If you were someone who hibernated all winter and maybe let your diet slip, fear not. The top tips for shredding can get you back on track and seeing those gains you want most.
The winter months can be hard. Trekking through snow and cold temperatures to have to hit the gym. It feels like more of a process than actual enjoyment. And if you are someone who maybe slacked off a bit, what you will find is that you might not look as beach ready as you would like.
The top summer shredding tips on the other hand can get you looking and feeling great and without these tips, you may find yourself floundering through spring only to be dissatisfied come those sunshine summer months. Your shirt off can prove to everyone that you were willing to put in work and get that beach body ready for viewing.
Let’s jump into the top summer shredding tips so you can better prepare yourself for when you want to go shirtless. The right approach to making this happen can make your life a bit easier and allow for only the best gains to unfold.
Top Summer Shredding Tips
By following these tips, you will find you can better tackle those goals and allow yourself the ability to see great gains. While it may be challenging to stick to all of these all the time, know it is just until you see that summer shred and get that body beach ready.
Effective Workout Plan
You need to make sure your workout plan is working for you. This means a nice mix of strength training and high-intensity interval work to enhance both muscle building and cardio. What you will find is that by building effective muscle and working towards increasing high intensity intervals, you burn fat without suffering any muscle loss (1). With too much cardio, you start to diminish strength gains and ultimately will lose that definition you want most.
Healthy Diet
We know that healthy diet can mean a lot of different things for a lot of different people. But what we mean by this is to maximize protein and not sacrifice the other two macronutrients (2). At the end of the day, a well-balanced diet is imperative to a summer shred. If you restrict too many calories thinking you can starve yourself to a shred, it won’t work and you will not see gains.
Give Your Body Rest
Your body needs rest and it needs to recover overall as well. What you will find with better recovery is you will feel better and you will give your body the time it needs to recuperate and heal. By feeling better and more loose, you won’t be so tight and wound up so as to cause unwanted stress and you will move better in the gym, thus giving yourself a better workout.
STOP Tracking Your Weight
Tracking your weight will only lead to obsession. It is good to know how much you weigh. But when it comes to a summer shred, pay attention to how you look and feel as opposed to how much you weigh. Muscle weighs more than fat and sometimes it isn’t a question about losing weight, but instead about losing fat.
Use Supplements
Using supplements is absolutely key in a summer shred and what you will find is there are certain supplements to aid in your goals for the most effective shred. A protein powder is exactly what you need post-workout to see great gains for muscle growth, recovery, and fat loss while a pre-workout can give you energy and muscle pumps for that pre-workout boost (3,4). Plus, to aid in that summer shred, a fat burner can kickstart your metabolism and work to suppress your appetite for better gains to fat loss.
Hydration!
Staying hydrated is key for it helps with all of the above tips. For exercise, it will keep those muscles hydrated and moving efficiently to see great gains and optimize recovery. When it comes to diet, what you will find is this can increase satiety and work for overall better support. For its role in weight loss and overall better recovery, staying hydrated is absolutely key in allowing you to shred and optimize all forms of training for the best results possible (5).
Featured Shaker Bottle For Increased Hydration
We wanted to share a high-quality shaker bottle so you see the best gains possible and actually want to stay hydrated. With a great design and overall excellent durability, this shaker bottle is worth every dollar in efforts to help you shred and keep you hydrated.
Ice Shaker 26oz. Shaker Bottle
Code GENIRON For 20% Off
Ice Shaker 26oz Shaker Bottle is a great shaker bottle for those looking for durability, portability, and the best mixing for those training and hydration needs.
Ice Shaker 26oz Shaker Bottle is a kitchen grade premium stainless-steel cup perfect for training and everyday use. This no sweat bottle keeps everything dry, the odor resistant stainless steel allows for longevity and no foul odor, and double wall vacuum insulation allows drinks to stay hot for up to 12 hours and cold for 30 hours or more. Great for mixability, you will find this shaker bottle tackles any and all of those needs and can hold 26oz of any desire beverage.
Price: $34.99
Check out our list of the Best Shaker Bottles to make sure you keep up with all your hydration needs!
Wrap Up
As these warm summer months approach, these summer shredding tips are exactly what you need to succeed. By focusing on the right approach and working to maximize your shredding goals, what you will find is you can effectively shred with these worthwhile tips. That beach ready body may seem farther away than it is and by looking ahead and thinking positively about your prospective gains, you will absolutely get there with the right plan of attack and top summer shredding tips to follow.
Generation Iron may receive commissions on purchases made through our links. See our disclosure page for more information.
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
Roy, M.; et al. (2018). “High-Intensity Interval Training in the Real World: Outcomes from a 12-Month Intervention in Overweight Adults”. (source)
Leidy, H.; et al. (2015). “The role of protein in weight loss and maintenance”. (source)
Frestedt, J.; et al. (2008). “A whey-protein supplement increases fat loss and spares lean muscle in obese subjects: a randomized human clinical study”. (source)
Gonzalez, A.; et al. (2011). “Effect of a Pre-Workout Energy Supplement on Acute Multi-Joint Resistance Exercise”. (source)
Shirreffs, S. (2009). “Hydration in sport and exercise: water, sports drinks and other drinks”. (source)
Ronnie Coleman To Launch NFT Collection On May 2
Ronnie Coleman is one of the top bodybuilders of all-time and will now take on a new avenue.
Ronnie Coleman put together a career on stage that has him up their with the all-time greats. Now, he is taking a new path off the stage. Coleman is preparing to launch his new NFT collection on May 2nd that will offer many perks and sweepstakes to owners.
The general collection will offer 1,410 limited edition NFTs that grant access into Ronnie Coleman’s private fitness club. Other utilities will include a chance to won a Tesla Model 3, a private group chat with Coleman, and exclusive content for NFT holders.
There will also be different collections based on the years that Coleman won his Olympia competitions. From 1998-2005, Coleman logged eight consecutive Mr. Olympia victories, which is tied for the most all-time.
The name of the collections can be found below:
1998: That Cobra Back
1999: Well Rounded
2000: 4-Dimensional Muscle
2001: Life Or Death
2002: Fly Birdie, Fly
2003: Meat Market
2004: Super Human
2005: Game Over
The presale Whitelist only will begin on Saturday, April 30 at 10 A.M. PDT.
“The King, Ronnie Coleman, has created an NFT Series consisting of 1,419 limited edition NFTs which include his 9 most iconic poses over his eight consecutive years as reigning Mr. Olympia,” stated on the official website of Ronnie Coleman’s NFTs.
“The NFT will come with many perks and will grant the owner access to exclusive fitness community only accessible through ownership of the NFT.”
Ronnie Coleman is the latest fitness figure to launch an NFT line. Men’s Physique Olympia champion Brandon Hendrickson recently created his own NFT line to help others reach their fitness goals. Generation Iron also has its own collection, that features athletes such as Kai Greene.
Coleman is beginning to spread the word about this collection and will offer a presale option for those who want to get in early. When looking for a fitness NFT, it is hard to go against the man who has the most Olympia victories in the history of bodybuilding.
For more news and updates, follow Generation Iron on Facebook, Twitter, and Instagram.
PNBA Natural Bodybuilder Philip Ricardo Jr. Discusses IIFYM Vs. Meal Plans for Getting Ripped
PNBA legend Natural Olympia champion Philip Ricardo Jr. discusses if a meal plan or IIFYM your macros is better for leaning out.
A proper nutrition plan is vital for anyone’s fitness goals, and it’s especially imperative for professional bodybuilders. But, of course, with so many different nutrition plans out there, it can be challenging to figure out the right one for you. The Longevity Muscle Podcast posted a clip on Instagram of Philip Ricardo Jr. explaining if it’s better to do a meal plan or If It Fits Your Macros (IIFYM).
Philip Ricardo Jr. is 2021 Natural Olympia’s Men’s Bodybuilding Grand Masters reigning champ. He’s won Natural Olympia on multiple occasions and has been in the sport of natural bodybuilding for decades. In the Longevity Muscle Podcast interview, Ricardo Jr. stated:
“Everyone is different. I was always pretty lucky because I had the discipline to stay on a basic diet. I don’t need a lot of variety so that I can use chicken breast and fish and brown rice and asparagus the entire prep and not feel crazy.
I’ve tried other protocols and having pop tarts and things like that, but it just doesn’t work for me.”
He also said that you shouldn’t be a slave to your nutrition, and you should enjoy life, food, and cheat meals. Ricardo Jr. thinks he’s a carnivore by nature, so he doesn’t mind eating pure, clean foods. He credits being disciplined from a young age and in the military to help him stay on a strict diet. However, he admits to being a sucker for Reese’s Peanut Butter Cups.
Below you can see a clip of Philip Ricardo Jr. discussing his views on IIFYM and meal plans.
https://www.instagram.com/reel/CcAWKoajO6d/?utm_source=ig_web_copy_link
IIFYM Vs. Meal Plan
IIFYM means if it fits your macros. As the name suggests, you can eat whatever you want on this diet so long as it fits your nutrition targets – calories, protein, fats, and carbs. On the other hand, a meal plan is more strict. With a meal plan, you are required to eat certain foods.
According to Philip Ricardo Jr., a meal plan works best since he doesn’t mind eating the same healthy foods. However, he acknowledges that everyone is different, and he allows himself some sweets during the off-season camp until a month out before shows.
The pros to IIFYM are that you can eat whatever foods you want as long as you hit specific nutrition targets – name it cookies, pizza, or pop tarts. You can eat it if you’re still hitting your calorie, protein, carb, and fat targets. Of course, it may not be the most beneficial for your overall health to consume junk foods, so even if you’re following IIFYM, it’s recommended that you consume 80% of your calories from healthier foods, and the remaining 20% can come from whatever you want.
A meal plan is much more strict. And although it can be set up to include some junk foods, a meal plan is eating the same foods repeatedly. The benefit of this is that you will for sure hit your nutrition targets, and it will mainly consist of healthy foods. It makes dieting simple.
Nutrition In Natural Bodybuilding
In natural bodybuilding, it’s even more essential to be on point with your nutrition. That’s because drugs are prohibited. And without the use of drugs to enhance your physique, you must make sure you are doing everything right with your nutrition to build a competitive body. Leagues such as the INBA PNBA vet their athletes through the most rigorous drug testing procedures – the World Anti-Doping Agency (WADA).
Follow us on Instagram, Facebook, and Twitter for more nutrition tips from PNBA athletes!
Cedric McMillan’s Top Back Workouts By Victor Martinez
Get a great back workout in honor of Cedric McMillan here!
The bodybuilding community recently lost Cedric McMillan, a beloved bodybuilder and fierce competitor in the sport. The 44-year old was very open about his health and past heart issues that resulted in a near death experience in 2021. While details are not confirmed, the bodybuilding community is deeply saddened by the loss of this true competitor and friend, as yet another bodybuilder has passed away too soon.
Cedric had great workout routines which contributed to his massive physique and sheer determination to be a top competitor. Generation Iron took on one of Cedric’s top back workouts with help from Victor Martinez. While Victor and Cedric weren’t extremely close, they met a handful of times. In honor of Cedric, Generation Iron wanted to take on this workout and share it with all of you to see just what it took to get Cedric to where he was.
Let’s jump into this Cedric McMillan back workout so you too can try and see gains like Cedric himself. A thoughtful and focused athlete, while being playful and funny off stage, Cedric leaves a powerful legacy and one we all can embrace and remember.
About Cedric McMillan
Cedric McMillan was born in Maplewood, New York and loved all things muscle. He would draw superheroes based on bodybuilding and workout magazines and was always talking about bodybuilding and how to get physiques like them. He went pro in 2009 after winning the NPC Nationals contest and from there, there was no slowing him down. He became a top contender in the bodybuilding community after he won the 2017 Arnold Classic in the Men’s Open division.
What Cedric did for bodybuilding was bring back the “classic” look, the one fans and athletes wanted to see most. Even Arnold Schwarzenegger was impressed and optimistic about Cedric and his amazing physique.
Cedric would, however, undergo serious health issues and was optimistic about recovering and getting back to his true form. His death is tragic and the bodybuilding world lost a true competitor and pioneer for change .
Photo via @cedricmcmillan Instagram
Cedric’s Back Workout
Generation Iron took to the gym with Victor Martinez, pro bodybuilder and a force in his own right, to perform one of Cedric’s top back workouts. His movements were precise and meticulous and each exercise had a purpose that lent to his massive physique and incredible resume.
A note for readers: All advice and tips on these workouts are coming from Victor Martinez.
1. Smith Rows
For the Smith rows, Cedric never went crazy with weight. He would perform one warm-up set and then two working sets and would use a smith machine because it was more stable. Staying slow and controlled during the entire movement, he would pause slightly at the top for that added squeeze.
2. Lat Pulldown
The lat pulldown also saw a warm-up and two working sets and was performed with a wide grip. With this grip, it is important to use your back to the best of your ability to not lose the grip as you go as far down as you can without losing control. If your shoulders start to raise during this movement, really try to keep them down as you go up in order to not let your shoulders take over the principle movement.
3. Cable Rows
For cable rows, you will perform one lighter set and usually around two heavy sets. For this exercise, keep your chest up as you engage and perform this exercise and as you lean forward to initiate the movement, hinge from the hips but keep your spine neutral.
As you pull into your abs, don’t lean too far back and give your lats a squeeze for that added level of work. If you pull into your upper chest, you will target your upper back and the lower you pull, the lower down your back you target. Victor does say that while you can add variations to this movements, nothing crazy really happens.
Make sure to stabilize your back and engage your core to avoid unwanted back pain as well.
4. Superset (Underhand Pulldowns & One Arm Lat Pulldowns)
Underhand Pulldowns
These are used with a shorter bar and require you to lean back slightly as you hit the center of your back. As you pulldown, exhale, and as you return to the top, use this time to inhale, according to Victor.
One Arm Lat Pulldowns
For this exercise, keep the movement controlled and your shoulders stable to only work your lats. By keeping your arms straight, you will engage the lat and won’t get so much movement out of the shoulders.
Other Tips From Victor
During this workout, Victor offered up advice and answered questions from those watching the live workout.
Stretching
Victor offers two great lat stretches for better circulation and pumps. Stretching during the workout allows for better growth as well (1). The first is to grab a stable object and slowly lean back, keeping the arm grabbing the object straight and you squat lower into the stretch.
The second stretch is the same movement in terms of stretching the lat and leaning back slowly, however, your arm is twisted to engage the muscle differently.
Supplements
When asked about three of the most important supplements, Victor offers up glutamine, creatine, and carb drinks.
Glutamine: Allows for better muscle growth, less muscle wasting, and increased performance by allowing for better recovery. You will also find that glutamine can improve cognitive function and offer up less stress (2).
Creatine: Creatine can increase strength and provide for better muscle pumps while also boosting athletic performance and improving your metabolism. You will also find better power output and more refueled energy stores (3).
Carb Drinks: May improve energy and fuel endurance by giving you extra carbs to replenish stores. Can also work to improve cognition and focus.
Victor was also asked which three supplements he couldn’t live without. His response: protein, aminos, and carb drinks.
Victor offered up his approach to working out which was to skip a body part every week. This offers up the chance to get plenty of rest, increase your pump for the next workout, and benefit from both recovery and a fresh and ready to work muscle.
When asked about working legs, Victor says to do so twice a week and to alternate between a heavier set day and a lighter set day. There is no point in doing the same workout twice. What you will find is you can cut your first workout’s sets in half for the second day.
As for unilateral exercises, like the one arm lat pulldowns above, Victor states that working one arm at a time allows you to maximize unilateral effects and fix any unwanted imbalances that can ruin a great physique.
Wrap Up
In honor of Cedric McMillan, Generation Iron, along with Victor Martinez, took on one of Cedric’s top back workouts to see just how he did it. A beloved and accomplished bodybuilder, Cedric’s legacy will live on in the bodybuilding community and outside of it alike, and his workouts that got him to where he was can be passed down for all. Taking notes from the pros can give you serious results and this top back workout from Cedric is no exception.
Let us know what you think in the comments below. Also, be sure to follow Generation Iron on Facebook, Twitter, and Instagram.
References
Nunes, J.; et al. (2020). “Does stretch training induce muscle hypertrophy in humans? A review of the literature”. (source)
Gleeson, M. (2008). “Dosing and efficacy of glutamine supplementation in human exercise and sport training”. (source)
Francaux, M.; et al. (1999). “Effects of training and creatine supplements on muscle strength and body mass”. (source)
‘Joocy’ Chest Day: Chris Bumstead Shares Technique On How To Build Size
Chris Bumstead shared wisdom on how he has built one of the best chests in bodybuilding.
Chris Bumstead continues to dominate the gym during his prep for the Olympia. He is the reigning three-time Classic Physique champion and will enter as the favorite to win four in a row come December. On his YouTube channel, Bumstead shared a video revealing different techniques and tips during chest day.
Bumstead walked viewers through his chest workout during bulking phase. This is where Bumstead has been in his prep for a few weeks now. Bumstead battled COVID-19 at the beginning of the year but is back in the gym and looking strong once again.
Chris Bumstead is down in Florida and took down this workout at The Revive gym.
Smith Machine Incline Press
The workout began with incline presses on the Smith machine. Bumstead used this as a warmup for the rest of the workout. He likes to use the Smith machine for different reasons. He explained that he likes to squeeze the shoulder blades and it allows the chest to remain engaged on the way down.
“Hurts your shoulders less, it’ll hurt your shoulders less in the long term and it’s effective for your pec.”
Seated Cable Fly
Seated cable flyer were next and the most important part of this workout is to keep the elbows aligned with the cable. This allows the lifter to get the best results and not put as much strain on the shoulders. Cable flies are meant to hit the upper chest and this is done effectively if everything is in line.
Bumstead performed two sets with a drop set before moving on.
“ou get a full range of motion. Full stretch, you’re strong in the pressing movement. But you also have the fly together with the cable still having tension for the contraction.”
Incline Machine Press
Chris Bumstead continued with three sets of 10 reps with three plates on the incline press machine. Bumstead skipped out on push-ups and decided to take on this machine. He lowered the seat in order to press higher and get a bigger range of motion.
Pec Deck Fly
The pec deck fly was the final exercise of this workout. Bumstead crushed three sets before ending the day.
“After a set where you fail, you stop for a second and push as far as you can. Hopefully you can get half a rep, contract whatever muscle i.e. pec in this instance and just squeeze in hard flexing your muscle as hard as you can – at least like ten seconds.”
Chris Bumstead continues to make improvements in the gym despite being at the top of Classic Physique. To this point, he has been unbeatable on stage and it will be interesting to see if this trend continues.
For more news and updates, follow Generation Iron on Facebook, Twitter, and Instagram.
Joe Mackey Crushes 900-Pound Raw Deadlift, Dedicates Lift To Late Cedric McMillan
Joe Mackey is a bodybuilder that has shown off extremely brute strength during his career.
Joe Mackey is an IFBB professional bodybuilder with the strength of a powerlifter. During his career, Mackey has maintained a strong physique while trying to accomplish goals in the gym. Recently, he reached one of his goals deadlifting 900 pounds.
Mackey stepped up to the bar with wrist wraps and a lifting belt. This is considered a raw lift because of the equipment used and this was a long journey for Mackey in the gym. Mackey shared the lift to Instagram and dedicated it to Cedric McMillan.
“This one was for you too @cedricmcmillan Rest in paradise big bro”
Joe Mackey has been chasing this personal record for quite some time now. He made it clear that he wanted to get to the 900-pound mark and was able to do it on Saturday. Even after completing the feat of strength, Mackey had to acknowledge that it was no easy task.
“It was not the prettiest but told you and myself I was going to do it and I did just that!
I know I don’t say this often, but Holy shit, that was heavy!
If you look midway thru the lift you’ll see I shake my head no because doubt kicked in and said drop it, but that wasn’t going to happen without a fight.”
To build physiques like those in bodybuilding, there has to be some massive weight being moved in the gym. When looking at the sport as a whole, Joe Mackey continues to be one of the strongest competitors in the world. Along with Kyle Kirvay, the term powerbuilding has been used to describe those who excel in both bodybuilding and powerlifting.
Mackey earned his Pro Card in 2016 when he finished second in the super-heavyweight division at the 2016 NPC Nationals. He has not won a competition yet but has been featured in five since 2016. His best finish came during the 2020 Tampa Pro when he placed eighth.
After reaching his 900-pound deadlift goal, Mackey will now look to check off his next venture — winning a professional bodybuilding show. It has been a record-setting year for Mackey and it could lead to a victory on stage. If this happens, he will officially take the next step in many avenues in his career.
For more news and updates, follow Generation Iron on Facebook, Twitter, and Instagram.
Jim Stoppani: Can You Spot Reduce Stubborn Body Fat With This Science-Backed Technique?
[embedded content]
Jim Stoppani talks about the myth of spot reducing stubborn body fat… and the one promising study that might turn the myth into a reality
Everyone from bodybuilders to the average Joe wishes that stubborn body fat can be reduced. But science has proved time and time again that this is impossible. No, doing crunches will not burn belly fat (though it will strengthen your core and abs). This is disappointing for those who have a muffin top they are trying to lose. But it’s also a real challenge for bodybuilders who need to keep their physique in perfect proportion despite lagging body parts. That’s why we turned to Jim Stoppani for some enlightenment in regards to burning stubborn body fat. In our latest GI Exclusive, Jim Stoppani reveals a study that just might prove spot reducing fat is finally possible.
Not everyone gains weight evenly. While some my gain wait uniformly, others have fat that parks in random and frustrating places. Whether it’s a pot belly, love handles, or fatty thighs. Disproportionate weight gain is annoying at best and self-hating at worst. It can make off the rack clothing hard to fit and shopping challenging. It can make you feel bad about your self image. To be frank, it sucks. So it’s no surprise that so many individuals turn towards spot reduce tactics, plans, and products. None of them work, mind you, but people want so desperately to find an answer they buy in.
Jim Stoppani also points out that this poses an additional challenge for competitive bodybuilders during contest prep. The main goal after bulking is to cut down and perfect an aesthetic symmetrical physique. But if you have genes that hang fat in some places longer than others – cutting weight becomes more challenging. How do you cut fat in your quads without reducing size in your chest or arms? It’s part of the meticulous challenge of being a bodybuilder.
While Jim Stoppani agrees that, in general, spot reducing fat is not possible. He did come across one study that might change the game if it can be corroborated and repeated with the same success.
Can extremely high weightlifting volume spot reduce fat?
Jim Stoppani dives into a study that had subjects do extremely high reps of leg extensions. And by extremely high, he’s talking about 100+ reps. What the study showed is that the high rep exercise pulled from the body’s fat for energy. This is typical especially when carb or glucose stores are low before an exercise. But what was interesting of note – is that the study was able to track where the fat stores were coming from. The study showed that the fat was being burned specifically from the quads.
Jim Stoppani explains that this method was essentially cardio with leg extensions. And that one can assume based on this study – that the same kind of high rep exercise on any body part can produce the same results. Now this would need to be studied further – but it showed promise that spot reducing fat may be possible.
Is this something that can translate into competitive bodybuilding? That remains to be seen. It’s also not clear how effective that targeted fat loss is. How much fat is being burned from the area? Would other areas of the body still reduce in size? That would still be a problem for mass monster bodybuilders during contest prep.
Likely, there is no silver bullet to magically spot reduce fat. And while this might not be helpful for a pro bodybuilder – the high rep weightlifting tactic might be good for the average joe looking to trim down a pot belly and not worried about a perfect symmetrical physiue.
Wrap Up
The truth behind most exercise principles is that there is no easy way to stay fit. And there is no easy way to build muscle. However, these kind of tips and techniques can perhaps make a difference in the long run. It’s still challenging. It still requires consistency and focus. But perhaps this new study provided by Jim Stoppani can change the game for those who have long struggled to remove stubborn body fat.
You can watch Jim Stoppani go into full detail in our latest GI Exclusive interview segment above! And make sure to check in every Monday for new explainer videos with Jim Stoppani each week!