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Jim Stoppani Debunks The Biggest Body Fat Percentage Myths
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Jim Stoppani explains body fat percentage realities for athletes vs average individuals.
Ronnie Coleman once stated that during his prime he held under 1% body fat. Many accused this as being a lie. That it’s impossible to bring your body fat percentage lower than three or four percent due to vital organ fats your body needs to function. But in the world of extremes such as bodybuilding, there are athletes who truly aim to reach these kind of goals. Is it really possible? In our latest GI Exclusive interview partnered with Barbend, Jim Stoppani debunks the biggest myths about body fat percentage and the real possibilities (and dangers) of extreme fat loss.
In the world of bodybuilding, getting as conditioned and shredded as possible is always the ultimate goal when stepping on stage. The hard work put into sculpting a physique can be shown best without soft fat hiding the “goods” so to speak. But not only is the general act of “cutting” for a competition dangerous, having unrealistic goals of extreme low body fat percentages is unhealthy as well. As an athlete, there’s nothing wrong with wanting to look conditioned – but where is the real line? How low can you go and stay healthy?
And even when opening up to the general public – the expectations on how a person “should” look has led to a variety of eating disorders and body dysmorphia. That’s why we connected with Jim Stoppani to talk about the real facts behind body fat percentage, what’s realistic and what myths we can debunk here and now. Let’s jump into it.
What is a normal body fat percentage range?
Body fat percentage is the relative amount of fat you are holding on your body compared to your overall weight and size. That’s why we speak in terms of percentages rather than specific units of measurements. Depending on your height and overall weight – the ideal numbers can be different.
So when it comes specifically to body fat percentage – the healthy amount is often much higher than individuals seem to realize. Jim Stoppani explains that the average healthy range of body fat tends to be somewhere between 15-20%. These values shift depending on if you are a man or a woman. Women tend to carry more body fat genetically.
Jim Stoppani, however, land squarely at 5% body fat typically. This is due to his consistent and fitness focused lifestyle. As you can see, that’s a big gap from the typical healthy average. And it’s this kind of gap that can lead an average non-athlete individual to expect a lower number. Jim Stoppani wants to clear the air for those who focus to heavily on their body fat percentage. If you are in a 15-20% range, don’t worry. You’re not fat. And it’s not a sign, generally, that you are unhealthy.
Could Ronnie Coleman’s below 1% body fat claims be true?
It’s impossible to know whether or not Ronnie Coleman’s past statement about being below 1% is true. However, it is possible despite what many would have you believe. Typically, it’s understood that an athlete cannot go below 3-4% body fat due to the vital fat your organs need to function. This is true. But that doesn’t mean there isn’t a way to bring that percentage lower.
Jim Stoppani explains that Ronnie Coleman, theoretically, could have gotten his body fat down to below 1%. However, to do that he would have had to turn to some serious drugs. No only that, but the very act of burning such vital fat is extremely unhealthy and dangerous. So yes, it is possible. But no, you shouldn’t aim for such a goal.
Jim Stoppani can’t speak for Ronnie Coleman, but he does have a fair understanding about pro bodybuilding. He reminds us that it’s an extreme sport and we’ve seen athletes go to extreme measures to succeed. Ronnie himself shattered the barrier of just how massive and shredded a bodybuilder could be on stage. So it’s not beyond reason to think he would have pushed hard to some dangerous areas to bring his body fat down extremely low as well.
Ultimately, this is all speculation. We can’t determine the validity or the actions of Ronnie Coleman regarding his body fat claims. But it is important to know the truth. While it’s not naturally possible, there are ill-advised ways to bring your body fat below 3%.
When should you worry about having too high body fat?
So how much fat is too much fat? When should you start actually worrying about that percentage number as an average non-athlete individual? Jim Stoppani explains that you should only be worried if you are over 30% body fat. That’s when you are considered obese. Anything below that should not be a worry from a general health standpoint. Unless you are trying desperately to look muscular and shredded – don’t get too bent out of shape over a 16% or 18% body fat level.
Wrap Up
Whether you are a competitive bodybuilder or just a fan, it’s easy to get sucked into the alternate reality of body fat percentages in bodybuilding. However, it’s important to remember that there is a wide difference between average healthy body fat percentages and what pro athletes do (and risk) to be the best in the world.
You can watch Jim Stoppani explain in detail, and debunk some common misconceptions, in our latest GI Exclusive interview segment above.
Martyn Ford Announces Fight Against Iranian Hulk Is Postponed, Will He Find A Replacement Opponent?
The boxing match between Martyn Ford and Iranian Hulk has been postponed once again. Will it happen at all?
The fight between Martyn Ford and the Iranian Hulk has been postponed once again. Originally scheduled for April 2, the boxing match was moved to April 30 but will not take place anymore.
Ford took to Instagram to make the official announcement on Monday morning. This comes after months of anticipation for a fight between two men who have made it personal on multiple occasions. According to Ford, this match is no longer on the card but the event will still take place as scheduled.
“This is a statement I didn’t want to have to release but unfortunately, April 30th, my fight is going to be postponed. The event is still on Boxstar. It’s still on. It’s just my fight okay?
Now, for all those who have tickets, there is a link below and there will be more information on how you can go about that. Like I said, the event will still go ahead. There is some great people, some great fights on,” Ford said.
Martyn Ford continues to explain that this decision was out of his control. By the sound of the explanation, it seems as though the news came from Iranian Hulk’s side but it has not been released just yet. Also, Ford said that the bout will be postponed but it seems as though it is cancelled all together for now. There is no official make-up date.
“Unfortunately, mine won’t be one of them for reasons out of my control. It doesn’t take a genius to figure them all out. I don’t want to go down the route of talking about it, too much time, too much energy has been wasted. For me, personally, I’m still here. I’m still training hard.
There will be a debut, there will be a fight. I’m just not 100% sure of who, when or why. But it will happen, and nothing will change there. Thank you.”
At this time, fans can look forward to the event as scheduled but the card has taken a hit with Martyn Ford and Iranian Hulk being out. There will be a new fight put in the main event spot but that has not been released to this point.
This is not the second time that Ford and Iranian Hulk have moved the match. It makes it difficult to believe that the event will happen at any point but the two sides have certainly been training for it. They even met face-to-face and this added even more fuel to the fire.
Martyn Ford explained how he is prepared to step in the ring and will continue to train at the level he has been. It will be interesting to see who takes this spot on April 30 but also who Ford will be scheduled to take on in the future.
For more news and updates, follow Generation Iron on Facebook, Twitter, and Instagram.
Top 5 Tips For Keeping Up With Your Cardio Indoors
There are ways to keep up with your cardio while working out at home.
Cardio might not be the most appealing type of exercise in the world, but it’s an important part of a healthy and well-rounded exercise routine. Keeping with your cardio can be a burden, but there are ways you can incorporate it into your daily workouts to make it more manageable.
If you’re still working from home, this is a great time to think about how you could incorporate exercise throughout the day since you no longer have going to the office taking up so much of your time.
Tip #1: The kettlebell is your friend.
Weight is your best friend when it comes to doing indoor cardio. Since you don’t have that much space to move around, the best trick is to utilize weights to force your body to break a sweat. The kettlebell is one of the best workout tools in this respect. You can do rapid kettlebell swings to get your heart rate up while standing in living room watching TV or on a Zoom call.
Doing twists while holding a kettlebell, when done rapidly, can also increase your cardio and help you lose weight! If you want to get serious about doing indoor cardio, definitely make sure you have one of these on hand, or an equivalent weighted tool you prefer like a medicine ball.
Tip #2: Sneak cardio into your strength training.
If you’re one of those people that absolutely dreads doing cardio, there are ways you can sneak cardio exercises into your strength training workouts. Simple modifications to common workouts are key. You could try doing five minutes of HIIT in between exercises as a way of getting cardio in while continuing to do whatever workout you normally do and enjoy.
Tip #3: Try jumping jacks, jump rope, and other ways of working out that don’t use equipment.
One of the biggest challenges of doing cardio at home is that — if you don’t have a home gym — you don’t have access to any of the fitness equipment like treadmills or rowing machines that make indoor cardio a breeze. You can still get cardio in at home with some tried and true classics like the jump rope.
Make a commitment to do fifteen minutes of jumping jacks before you start your day or before you go to bed. A jump rope is a cheap and easy way to do cardio in your house whenever you have the time. Remember, it’s the man that makes the workout, not the equipment.
Tip #4: High knees will help you break a sweat.
High knees are a cardio fundamental. It gets the blood pumping and you can do it pretty much anywhere. Plus, it burns fat in a pretty fast amount of time, so as long as you do it rapidly and with intensity you don’t even have to do it that long. Better yet, do it in small but intense bursts throughout the day to burn the most fat.
Tip #5: Don’t rely too much on HIIT for cardio, since it will disrupt your gains in strength training.
Lots of people choose HIIT as their weapon of choice when it comes to getting cardio in and it’s easy to see why. It’s quick, effective, and it gets the job done. But HIIT workouts can actually slim you down and decrease your gains from strength training since the exercises are designed to make your body more lean. If you’re trying to do cardio without sacrificing gains, make sure to not overdose on HIIT.
10 Exercises for Thicker Forearms
Exercises You Should Be Doing For Thicker Forearms
Forearms are one of the most overlooked muscle groups and don’t get the same love as the biceps. Forearms and biceps symmetry can add to the aesthetics of your body and can make your arms look bigger.
Bodybuilding is a game of delusions and thicker forearms and smaller joints can visually add significant size to your biceps. Before we dive into forearms training, let’s touch on the forearm anatomy for a minute.
Your forearms consist of two main muscle groups, the flexors, and extensors. Flexors are also responsible for pronation and extensors for supination. Flexors are present inside your forearms and extensors are on the outside of your forearms.
Reverse Grip Dumbbell Curls
The normal bicep dumbbell curls work the biceps, while the reverse grip dumbbell curls primarily work the forearms and the outer heads of the biceps. Holding the dumbbells with a monkey grip (thumbs over the handles) makes the movement more taxing on the forearms.
Barbell Wrist Curls
Barbell wrist curls are an isolation exercise and work the forearm flexors. If you don’t have an access to a wrist curl machine at your gym, you can place your forearms on a flat bench with your wrist hanging off the bench. Lower the barbell until your knuckles are facing the floor and your palms should be facing you at the top of the movement.
Reverse Barbell Wrist Curls
Reverse barbell wrist curls are the opposite of the normal wrist curls and work the forearm extensors. Hold the barbell with an overhand monkey grip to completely exhaust your forearms.
Arm Blaster Reverse Barbell Bicep Curls
The arm blaster can annihilate your forearms. Maintaining a strict form is the hardest thing while performing the reverse barbell curls. Using an arm blaster can eliminate the use of momentum. You can also use Fatgripz to recruit every muscle fiber in your forearms.
Barbell Roll Outs/Grip Crushers
The grip crushers will fill your forearms with lactic acid. Lock out your elbows and grab a barbell in front of your quads. Allow your hand to open and the barbell to roll to your fingertips. Return to the starting position and complete a wrist curl.
Farmer’s Walk
Farmer’s walk might look easy but will demand all you’ve left in the tank. Grab a pair of dumbbells you can hold on to for a couple of minutes. Go for a 40-50 yard walk with the dumbbells and at the end of the distance, stop and continue to hold the weights for as long as possible.
Towel Pull-Up
The harder it is for you to hold on to something, the more will be your forearm recruitment. Performing towel pull-ups can take your forearm gains to the next level. Set up a towel on the pull-ups bar and perform the pull-ups until you can’t hold onto the towel anymore.
Zottman Curls
Zottman curls are an overall arm builder. Unlike the textbook barbell and dumbbell curls, the Zottman curls train your forearms as well. Stand holding a dumbbell in each hand with the dumbbells facing your sides. Curl the weights so your palms are facing you at the top of the movement. Turn your palms to face down, and then lower the weights slowly, as in a reverse curl.
Behind the Back Cable Grip Crushers into Wrist Curls
Cables are a great way to maintain a constant tension on your muscles throughout the exercise. Grab a straight bar with your back facing towards the pulley. Open your hands and allow the bar to roll to your fingertips. Return to the starting position and complete a wrist curl at the top of the movement.
Plate Pinch
The plate pinch is a simple exercise which requires a couple of weight plates but will take your forearm gains to the next level. Start with two 10 pound weight plates and pinch them together with one hand. Just like the farmer’s walk, go for a 40-50 yard walk while pinching the plates together and at the end of the distance, stop and continue to hold the weights for as long as possible.
How often do you train your forearms? Let us know in the comments below. Also, be sure to follow Generation Iron on Facebook, Twitter, and Instagram.
Hafthor Bjornsson and The Rock Are On A Collision Course, Plan Future Training Collaboration
The Rock and Hafthor Bjornsson could be training together very soon.
Hafthor Bjornsson and Dwayne “The Rock” Johnson appear to be flirting with the idea of collaborating together. After The Rock responded to a Tweet made by Bjornsson it appears that the two could likely be training together in the near future.
There’s no doubt about, The Rock is one of the most popular actors on the planet and with good reason. The professional wrestler has garnered fans from a host of different backgrounds. Of course WWE fans are still diehard stans of the charismatic wrestler. Fans of his action movies also give The Rock a fair share of praise. And even bodybuilding and fitness fans are major fans of enthusiastic fitness lover.
But perhaps most of all The Rock is adored for his optimistic personality. He is always encouraging and pushes himself to be better both physically and mentally. He shares encouragement and offers up advise to those willing to listen, those willing to make a change within themselves.
So naturally 2018 World’s Strongest Man Hafthor Bjornsson is also a fan of The Rock. How could he not be. After all both men share a passion for building strength and improving themselves. The Rock often does so through pumping iron, much like Bjornsson himself. Having that in common, as well as mutual admiration, appears to be leading both men to a collision course.
Future Training Collaboration?
After making a post on Twitter it appears that Hafthor Bjornsson received a very special message from a popular actor. The Rock sent a message to the strongman turned boxer about collaborating in a future training session.
This absolute legend replied to my tweet today. Looking forward to that training session ???.
It appears that The Rock and Hafthor Bjornsson are coining to collaborating very soon.
Would you like to see a collaboration between these two giants of strength?
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.
SKALD Oxydynamic Fat Scorcher Review For Intense Energy & Fat Loss
Work for intense energy, fat loss, and appetite control with SKALD.
Product Overview
Many of us constantly look towards fat burners in order to assist our weight loss goals. And we should, for that is what they are designed for. However, with a market so saturated, it can be difficult at times to really know which supplements out there are working for our benefit. But it is possible to find good products, if you look in the right place. SKALD Oxydynamic Fat Scorcher is a good fat burner for those looking to shed fat and get intense energy and appetite control.
A great fat burner will work to burn that stubborn fat by increasing your metabolism for better calorie burn and by suppressing your appetite so you eat less. With great ingredients, this kind of supplement can also work to improve energy, focus, and mood, with many fat burners containing stimulants.
SKALD Oxydynamic Fat Scorcher is a natural weight loss supplement for intense energy, fat loss, and appetite control.
SKALD Oxydynamic Fat Scorcher comes from Beldt Labs, a company creating supplements of all kinds to give athletes the chance to maximize their goals and potential. On top of individual products, Beldt Labs also specializes in supplement stacks to pair the right supplements. They also have a clothing and apparel line as well.
SKALD Oxydynamic Fat Scorcher Highlights
SKALD Oxydynamic Fat Scorcher is a natural weight loss supplement designed for intense energy and fat loss while also providing respiratory support, elevated mood, and appetite control. A unique formulation gives you energy to workout and get through the day while forcing your body to burn fat that you just don’t want. With 8 ingredients working for these benefits, you will find that SKALD Oxydynamic Fat Scorcher can deliver those fat loss results in an effective way.
Ingredients
Caffeine Anhydrous: Can increase your metabolic rate and increase energy for better workouts. This will also enhance focus so you stay dialed into whatever you’re doing (1).
N-Acetyl-Tyrosine: May speed up your metabolism and improve your stress response to aid in weight loss.
Green Tea Leaf Extract: Can improve your metabolism and work for the best weight loss response while increase energy and focus (2).
Juniper Extract: Can rid your body of excess water retention and maintain a healthy digestion system.
White Willow Bark Extract: May be effective at burning fat and boosting your metabolism.
Black Pepper Fruit Extract: Can help increase absorption so all these ingredients hit you effectively (3).
Other Ingredients
Verbascum Thapsus Leaf Powder, Elecampane Root Powder, Rice Flour, Gelatin, Magnesium Stearate, Titanium Dioxide
Number Of Servings
60
Serving Size
1 Capsule
Stim Or Non-Stim
Stim
Best Way To Take
Take 1 capsule on an empty stomach 15-30 minutes before breakfast.
Price & Effectiveness
SKALD Oxydynamic Fat Scorcher is that fat burner to provide intense energy and fat loss with added respiratory support and appetite control. With 60 servings per container, 1 capsule as a serving size ensures this supply lasts you longer than most on the market.
Pros
Great benefits to energy, fat loss, and appetite control, among others
Good number of servings for the price
Natural weight loss pill
Cons
Proprietary blend
Contains more than one stimulant type ingredient, which may increase risk of jitters to those with a low tolerance to stimulants.
Price: $49.00
Who This Is Great For & How Best To Use It
This fat burner is great for someone looking to curb their appetite, lose fat, and get intense energy and focus. Losing fat can be hard, and for bodybuilders looking to lose that last little bit, this may work well. For general fitness folks, when paired with a healthy diet and training routine, this can work to optimize those results.
It is best to take this supplement, according to the label, by taking 1 capsule on an empty stomach 15-30 minutes before breakfast. You can take one more capsule 5-6 hours later if you feel you can tolerate it. But definitely look at the label more in depth when deciding if this supplement is right for you.
Check out our list of the Best Fat Burners for the top fat burning supplements to help with energy, focus, appetite control, and fat loss!
Overall Value
SKALD Oxydynamic Fat Scorcher is a great fat burner using fat loss technology to provide intense energy and fat loss, offer respiratory support, and give you appetite control for those fat loss goals. The goal is to give you a supplement that allows you to achieve that toned physique and boost your confidence overall. Beldt Labs is a company producing supplements so athletes can have the best option to see their potential. What you are really getting is an affordable fat burner with good ingredients so you see the results you want most. Try SKALD Oxydynamic Fat Scorcher and tone and sculpt that physique today.
Try SKALD Oxydynamic Fat Scorcher Today
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 Beldt and Envato
References
Tabrizi, R.; et al. (2019). “The effects of caffeine intake on weight loss: a systematic review and dos-response meta-analysis of randomized controlled trials”. (source)
Hodgson, A.; et al. (2013). “The Effect of Green Tea Extract on Fat Oxidation at Rest and during Exercise: Evidence of Efficacy and Proposed Mechanisms”. (source)
Han, H. (2011). “The effects of black pepper on the intestinal absorption and hepatic metabolism of drugs”. (source)
2022 World Klash Pro Bikini Championships Results
Ashlyn Little wins the 2022 World Klash Pro Bikini Championships!
The 2022 World Klash Pro Bikini Championships took place on Saturday giving Bikini competitors a chance to see how they stack up on stage. Orlando was the site that saw yet another Olympia ticket handed out. This weekend, it was Ashlyn Little who reigned supreme during the finals.
This competition featured three competitors who appeared at the 2021 Olympia. That includes Lucia Malaveze, who was a top-10 finisher at the biggest show of the year. Alessia Facchin has competed three times this season already. She finished sixth at the 2022 Arnold Classic and was third in Bikini just last week at the Caribbean Grand Prix Bermuda Pro. Little was also present during the Olympia in October.
During the Caribbean Grand Prix Pro last week, Little finished second. This event earned her qualification to the Olympia where she can compete against some of the other top competitors in the world.
The full results from the show have been announced. Checkout the full breakdown from the show below and find out who earned qualification to the Olympia!
2022 World Klash Pro Bikini Championships Breakdown
Bikini
First Place – Ashlyn Little
Second Place – Alessia Facchin
Third Place – Lucia Malavaze
Fourth Place – Jessica Nicole Dolias
Fifth Place – Rachael Oberst
Sixth Place – Nittaya Kongthun
Seventh Place – Lawna Dunbar
Eighth Place – Vanessa Guzman
Ninth Place – Isamar Hansen
Tenth Place – Erin Dennis
2022 World Klash Pro Bikini Championships Official Score Card
Generation Iron wishes to congratulate all the great athletes who earned a win at the IFBB World Klash Pro Bikini Championships. Make sure to check out our full IFBB Pro results page from this year and previous years right here to catch up on any action you may have missed!
Greg has covered the four major sports for six years and has been featured on sites such as Sports Illustrated, Fox Sports, SB Nation, NJ.com, and FanSided. Now, he is transitioning into the world of bodybuilding and strength sports.
2022 Europe’s Strongest Man Results
A complete breakdown of the 2022 Europe’s Strongest Man.
The 2022 Europe’s Strongest Man competition is in the books and it featured 13 of the best strongmen from around the world. The event took place at the First Direct Arena in Leeds, England and lived u to the hype heading in. The competition has ended and the full results can be found below. When it was all said and done, it was Oleksii Novikov who took home the prize.
The strongman field is in a good place with the pool of talent still competing at a high level. This was on display on Saturday with all 13 competitors showing incredible feats of strength over the course of five events.
The 2022 Europe’s Strongest Man is completely broken down below. This includes a description of each event, the result of each event, and an overall breakdown of the event.
Europe’s Strongest Man Standings
For this event, there were 13 impressive and well-known strongmen competing for that top prize. You recognize the names and can easily see why this event was so great.
Below are the final standings for the 2022 Europe’s Strongest Man:
1st Place: Oleksii Novikov – 52 points
2nd Place: Luke Stoltman – 48 points
3rd Place: Konstantine Janashia – 38.5 points
4th Place: Pavlo Kordiyaka – 37 points
5th Place: Shane Flowers – 36.5 points
6th Place: Aivars Smaukstelis – 33 points
7th Place: Eythór Melsted – 29 points
8th Place: Marius Lalas – 28.5 points
9th Place: Kelvin De Ruiter – 23 points
10 Place: Pa O’Dwyer – 20 points
11th Place: Gavin Bilton – 19.5 points
12th Place: Rauno Heinla – 13 points (Withdrew after third event)
Top Competitors Coming In
Heading into the competition, all athletes were fighting to knock off defending champion Luke Stoltman. If he was going to win his second consecutive ESM title, it was going to take some serious doing when looking at the rest of the field.
Oleksii Novikov is a former World’s Strongest Man and is coming off a runner-up finish during the 2022 Arnold Strongman Classic. Mateusz Kieliszkowski is a two-time runner-up during the WSM and came into the event with high hopes.
Event Breakdown
The 2022 Europe’s Strongest Man featured five classic events that tested the strength of these 13 competitors in many ways. The full event list is one that made the competition even more intense because different athletes favored some over the others.
In the end, it came down to who was the most well-rounded competitor over the course of the event.
Event #1: Max Log Lift
The max log lift is an event that gives athletes a chance to advance rounds by lifting logs over their heads. If a competitor does not successfully complete the lift, they are eliminated.
Luke Stoltman – 218 kg (12 points)
Oleksii Novikov – 185 kg (10 points)
Eythór Melsted – 185 kg (10 points)
Pavlo Kordiyaka – 185 kg (10 points)
Gavin Bilton – 170 kg (6.5 points)
Shane Flowers – 170 kg (6.5 points)
Konstantine Janashia – 170 kg (6.5 points)
Marius Lalas – 170 kg (6.5 points)
Rauno Heinla – No lift
Kelvin De Ruiter – No lift
Pa O’Dwyer – No lift
Aivars Smaukstelis – No lift
Event #2: Deadlift Ladder
The weight on barbells begin at 300kg and increase by 25kg until the total weight reaches 400kg. This event can be won and lost by the transitions from barbell to barbell. This is because the weight is usually in the range that strongmen can handle so it is about how it is navigated.
Konstantine Janashia – 4 in 35.04 s (12 points)
Rauno Heinla – 4 in 39.49 s (11 points)
Oleksii Novikov – 4 in 41.92 s (10 points)
Marius Lalas – 4 in 48.05 s (9 points)
Luke Stoltman – 4 in 55.21 s (8 points)
Shane Flowers – 4 in 61.93 s (7 points)
Pa O’Dwyer – 3 in 28.21 s (6 points)
Aivars Smaukstelis – 3 in 29.23 s (5 points)
Eythór Melsted – 3 in 32.34 s (4 points)
Gavin Bilton – 3 in 38.19 s (3 points)
Kelvin De Ruiter – 3 in 40.78 s (2 points)
Pavlo Kordiyaka – 3 in 48.76 s (1 point)
Event #3: Carry & Drag
This event consists of a 120kg anchor carry with a 20-meter chain drag. The anchor must be carried across the line before competitors can begin dragging the chain. This is an event that tests footwork and agility as it is timed.
Oleksii Novikov – 26.26 s (12 points)
Kelvin De Ruiter – 26.5 s (11 points)
Shane Flowers – 27.45 s (10 points)
Pavlo Kordiyaka – 28.13 s (9 points)
Luke Stoltman – 28.40 s (8 points)
Aivars Smaukstelis – 29.03 s (7 points)
Pa O’Dwyer – 29.54 s (6 points)
Marius Lalas – 30.11 s (5 points)
Eythór Melsted – 33.51 s (4 points)
Konstantine Janashia – 35.28 s (3 points)
Rauno Heinla – 35.87 s (2 points)
Gavin Bilton – 42.22 s (1 point)
Event #4: Power Stairs
Next, the strongmen had a chance to show off their ability of moving massive objects during the power stairs. This is an event that features competitors moving five objects that keep going up in weight. They will carry the object up three stairs for a total of 15 combined.
Aivars Smaukstelis – 27.20 s (12 points)
Pavlo Kordiyaka – 28.09 s (11 points)
Shane Flowers – 29.27 s (10 points)
Luke Stoltman – 30.1 s (9 points)
Oleksii Novikov – 30.25 s (8 points)
Konstantine Janashia – 31.05 s (7 points)
Marius Lalas – 32.67 s (6 points)
Kelvin De Ruiter – 35.56 s (5 points)
Pa O’Dwyer – 40.18 s (4 points)
Eythór Melsted – 48.36 s (3 points)
Gavin Bilton – 51.81 s (2 points)
Rauno Heinla – Withdrew
Event #5: Castle Stones
This is a classic strongman event where strongmen have to lift five stones that increase in weight on different platforms. The lightest stone will go on the highest platform and repeat in that trend.
Oleksii Novikov – 5 in 20.44 s (12 points)
Luke Stoltman – 5 in 20.69s (11 points)
Konstantine Janashia – 5 in 24.02 s (10 points)
Aivars Smaukstelis – 5 in 24.34 s (9 points)
Eythór Melsted – 5 in 25.02 s (8 points)
Gavin Bilton – 5 in 25.28 s (7 points)
Pavlo Kordiyaka – 5 in 25.31 s (6 points)
Kelvin De Ruiter – 5 in 30.60 s (5 points)
Pa O’Dwyer – 5 in 31.23 s (4 points)
Shane Flowers – 4 in 17.06 s (3 points)
Marius Lalas – 4 in 17.98 s (2 points)
For more news and updates, follow Generation Iron on Facebook, Twitter, and Instagram.
The Most Effective Ab Workout You Can Do at Home
An Ab Workout You Can Do at Your Home
A ripped midsection isn’t easy to get but can make you stand out from the crowd. The good news is, you don’t have to hit a gym in order to train your abs. You can build your abs from the comfort of your home.
Everyone has abs but they are hidden under a layer of fat. Proper diet and training can help in exposing your six-pack. A 15-20 minute ab workout is enough to carve your midriff into a masterpiece.
Lying Leg Raises – 3 Sets 20 Reps
Lying leg raises work your lower abs. Lower abs are the most stubborn fat holding section of your abdominal. If you have an access to a flat bench at your home, you can use it to increase your range of motion.
Lie with your back on the floor, your arms placed on your sides and your legs stretched out. Raise your legs so they’re perpendicular to your upper body. Slowly lower your legs so they’re 2-3 inches away from the ground. Repeat this movement for 20 reps.
Crunches – 3 Reps 30 Reps
We are taking an overall approach to training abs in this workout. Crunches work your upper and middle abs and are one of the most popular abdominal exercises. The high number of reps of this exercise will help in building definition in your midriff.
Lie on an exercise mat with your feet placed flat on the floor. Place your hands behind your head. Some people stretch out their arms and use them to generate momentum which can take off tension from the abs. Lift your upper back off the floor, breathe out and squeeze at the top of the movement. Your lower back should be touching the floor at all times.
Russian Twists – 3 Reps 15 Reps Each Side
Most people overlook training their obliques. Obliques are the fish gill-like muscles present on the sides of your abs. Russian twists are one of the most effective oblique exercises and will help you in building the V-shaped muscle in your lower abs.
Sit on an exercise mat with a slight bend in your knees and feet elevated. Hold a weight (could be a dumbbell or weight plate) in front of your chest. Rotate to your right side, breathe out and squeeze your obliques. Return to the starting position and repeat on the left side.
Reverse Crunches – 3 Sets 20 Reps
Reverse crunches are the opposite of the traditional crunches. In this exercise, you work your lower body as compared to your upper body in the traditional crunches. Reverse crunches work your lower abs.
Lie with your back on the exercise mat, arms on your sides and feet placed flat on the floor. Lift your feet off the floor and bring your knees to your chest. Hold your knees close to your chest for a second before returning to the starting position.
Planks – 3 Sets 1, 1.5, 2 Minutes Each
Planks have earned a name for themselves when it comes to core and ab training. Performing planks can strengthen your core which can help you in performing other exercises better, especially compound movements.
Place your forearms on the ground with your elbows aligned below the shoulders. Your arms should be parallel to your body at about shoulder-width distance. Perform the first set for a minute, the second set for 1.5 minutes and the last set for two minutes. Your abs will be on fire after this workout.
Which is your favorite ab exercise? Let us know in the comments below. Also, be sure to follow Generation Iron on Facebook and Twitter.
The Best Way To Bring Up Lagging Body Parts
Ways to Bring Up Lagging Body Parts
Only a few people are gifted with perfect genetics. If you’re like most of us mortal humans, chances are you have a lagging body part or two. There is nothing wrong with having weaker muscles groups. You should know how to work on your shortcomings.
Many people when confronted about their lagging muscle groups fall upon blaming their genetics. You don’t have to give up on your lineage just because you have small calves. Read through the article and find your way through the lagging muscles problem.
Change Your Training Splits
One of the most effective ways of building up a weaker muscle group is to train it often. You need to train the lagging muscles more often than you train the other muscles. You can’t expect the weak muscle group to show improvement without switching your training routine.
For instance, if you have a weaker chest as compared to the other muscles and you train all your muscles once a week, you need to start hitting your chest twice a week. Train two muscles in a single session if you have to.
Unilateral Movements
Unilateral exercises include training one side of your body at a time. Training one side at a time helps in better isolating your muscles. It’s easier to establish a mind-muscle connection when you’re training a single muscle.
If you’re performing the unilateral movements correctly, you should have a better pump at the end of your exercises as compared to the normal versions. Make sure you have the right mix of compound and isolation exercises in your unilateral workouts.
Performs Higher Reps on the Weaker Side
Other than having lagging muscle groups, some people have a weaker side. In such a situation, one of the muscles in the group is stronger and more muscular than the other. Some people have a lagging shoulder or a lagging bicep.
You can fix the muscle imbalances to an extent by performing more reps on the weaker side as compared to the stronger side. While performing exercises like the alternating dumbbell curls, perform 10 alternating reps on each side and then drop the dumbbell you’re holding on the stronger side and complete 3-4 more reps with the weaker arm.
Tweak Your Diet
Diet plays a significant role in building muscle mass. While your nutrition needs to be on point at all times, you will have to make a little adjustment on the days you train a lagging muscle group.
While it’s no secret protein is the muscle building macronutrient, carbohydrates are your best friend on your weak muscle training day. Make sure you load up on good carbs right after your workout.
Use Advanced Training Techniques
The stubborn muscles groups demand more than the other muscles. You will have to shock your muscle into growing which is only possible if you introduce something new in every workout.
Use advanced training techniques like drop sets, supersets, intra-set stretching, BFR (blood flow restriction) training, etc. in your workouts. Your lagging muscles should be asking for mercy for not following your command by the end of your workouts.
Do you have a lagging muscle group? Let us know in the comments below. Also, be sure to follow Generation Iron on Facebook and Twitter.