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The Martyn Ford Workout For Intensity & Serious Muscle Growth
Photo via @martynfordofficial Instagram
This workout from Martyn Ford will ramp up intensity for your leg, back, and arm day routines.
Martyn Ford is a bodybuilder, online influencer, and actor with an absolutely massive physique. His approach to training is nothing short of intense and his workouts are geared to give him the best growth possible, so he can thrive both inside and out of the gym.
For those of us looking to see the best gains possible, we often search and search the Internet for workouts and exercises that we think will get us there. However, what we often fail to remember is that bodybuilders and other athletes we love post their workouts online, and as living proof of what those exercises can do for an overall physique, we shouldn’t neglect to use them as resources for our own personal gains. Plus, they can be a nice change of pace from our usual workouts as well.
As someone who take their workouts seriously, Martyn shows us just how intensity can fuel the best growth. While it can be easy to flounder through a workout, if you’re going to take the time to perform it, then really commit for those few hours.
Full Name: Martyn Ford
Weight
Height
Date Of Birth
Over 300 lbs.
6’8’’
05/26/1982
Profession
Era
Nationality
Bodybuilder, Social Media Influencer, Actor
2010
English
This workout from Martyn will show us just how a leg day, back day, and arm day workout should be done to see great intensity and an overall sense of accomplishment from a great workout. With our busy schedules, these workouts are short and sweet, but packed with intensity.
Photo via @martynfordofficial Instagram
About Martyn Ford
Martyn Ford was into sport and athletics from a young age and became captivated by cricket. While this wasn’t the most popular sport amongst his age group, some kids picked on him for his choice as opposed their usual choice of soccer. But Martyn was good and started to perform well and win competitions.
However, Martyn suffered an injury and an infection occurred as a result. He was forced to change directions when it came to cricket and took up bodybuilding instead. A great way to get some of his frustrations out, he found this to be something he wanted to continue.
From there, it was no stopping Martyn and his hard work inside the gym translated to outside of it. Not only is he someone to pay attention to for his physical attributes of lifting, but he is also an online influencer and actor, bringing his talents to other industries as well.
Photo via @martynfordofficial Instagram
Martyn Ford Training Routine
This Martyn Ford workout is something we can all learn from, given the select exercises and the intensity he brings. What you will find is a great leg day, back day, and arm day routine, perfect for seeing the best growth possible and adding to that massive physique. With the right approach to lifting, we can all see great gains like Martyn himself.
Leg Day
While Martyn’s sets and reps weren’t stated for this workout, what he does is decline in reps while he adds on more weight. However, he continues to work within a reasonable rep range so as to not do just one rep and call it a day.
Back Day
When it comes to Martyn’s back day, he makes sure to do 2-3 sets for each exercise that are strictly warm-ups. Everything must be loose and ready to go and with a priority on warming up, your body will be primed for action.
For those working sets, Martyn performs 6-7 reps all the way down to 1 rep. This fully depends on the weight you use and how comfortable you are in doing so. This workout is very much up to your level of comfort with each exercise and how much you want to lift.
Arm Day
This arm day workout is one to definitely take note of for Martyn knows just what is needed to keep up the intensity so you continue to work hard every time you hit the gym. This is a nice mix of those triceps exercise for that horseshoe shape and those biceps ones to counter that posterior muscle. Plus, those bulging arms are something we all want.
Exercises
Sets
Reps
Triceps Extension
3
8-12
Seated Triceps Extension
3
8-10
Superset
Triceps Extension
3
15
Triceps Pushdowns
3
15
End Superset
Dumbbell Hammer Curls
4
12-15
Preacher Curl
3
12-15
At the end of the last preacher curls set, performing forced reps will work those fatigued muscles so you only see the best growth as well. This is a great tactic for those who feel their training and growth has stalled and for those looking to get back on the gains train.
Photo via @martynfordofficial Instagram
Martyn Ford Vs. Iranian Hulk
In a long-awaited boxing match between Martyn Ford and the Iranian Hulk, these two will face off at the O2 Arena in London in what is bound to be an absolute heavyweight brawl. As both athletes have been training for this bout, the date was moved one more month, bound to add even more drama and excitement to the already hyped up fight. With a date set for April 30, this boxing match is certainly one to watch.
Wrap Up
This workout from Martyn Ford is definitely one to check out for what it can do to transform your leg day, back day, and arm day. With the right approach to training, we all can feel like our favorite bodybuilders and have the right tools to actually get there. Martyn lives through intensity and each workout is fueled to the absolute fullest. Give this Martyn Ford workout a try and tune into his fight against the Iranian Hulk. It is certainly not one to disappoint.
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 Martyn Ford Instagram
Regan Grimes Announces He Is Done Competing Until 2022 Olympia
Regan Grimes will take a break and focus on a new phase of preparation.
Regan Grimes continues to be one of the up-and-comers in bodybuilding with a high ceiling. He began the season competing in back-to-back shows but has announced that he will be taking a break from competition to focus on his Olympia prep.
Grimes took to his YouTube page to make the announcement. He is going off two stnsecuive seventh-place finishes at the Arnold Classic and Boston Pro.
“Alright so the show is over, guys, and the competition season is actually done for me. I’m finished and I’ll be going into a different phase. If you didn’t know, I’m actually qualified for the Mr. Olympia so I will be competing in December in Vegas. So that’s what’s next for me as far as competition wise. I’m going to do a whole wrap-up video with Milos.”
Following the 2021 Olympia, Regan Grimes began training with Milos Sarcev. He made immediate changes to his physique and was able to quickly earn his qualification to the 2022 show in December. Grimes was victorious during the KO Pro Egypt back in October and now he will continue to prepare for the biggest show of the year.
Grimes has become a popular name in bodybuilding and fans are continuing to grow his following. He has not forgotten about the work done to get him to this level and he took the time to make an acknowledgement.
“I’m gonna kind of cover everything and just kind of fit you in on how everything went and our thoughts and our game plan moving forward. I want to say a big thank you to everyone who has supported me.”
It was made clear in the video that Grimes and Sarcev have a plan of attack moving forward and they will continue to take things up a notch.
“Lots in store. Lots of cool things coming up so I’m really exciting to share that with you. I’m going to be vlogging it and taking you guys along for the ride so let’s do this.”
With nine months to prepare for the Olympia, Regan Grimes has a chance to show up with an elite physique. It will be interesting to see how he stacks up and makes improvements over the course of 2022.
For more news and updates, follow Generation Iron on Facebook, Twitter, and Instagram.
Natural Bodybuilder Dr. Peter Cichonski Signs Multi-media Contract
INBA PNBA natural bodybuilder Dr. Peter Cichonski signs a multi-media contract with Generation Iron and INBA PNBA.
International Natural Bodybuilding Association (INBA)/Professional Natural Bodybuilding Association (PNBA) athlete Dr. Peter Cichonski, signs a multi-media contract with Generation Iron and Iron Man Magazine. Cichonski received third place in the Men’s Bodybuilding Grand Masters division at 2021 Natural Olympia.
Peter Cichonski is also a chiropractor, and he believes that sunlight can help you live longer.
Peter Cichonski is one of the multitudes of INBA PNBA athletes who have now signed a contract. The INBA PNBA released a statement on social media expressing their gratitude for Peter Cichonski signing his contract. The INBA PNBA stated:
“Congratulations Peter Cichonski @dr.petercichonski Representing the @pnbawolfpack 50+ Natural Bodybuilders.
Well deserved!
Looking forward to seeing and hearing a lot more from you on the @generationiron
@ironmanmagazine
@inbapnbaglobal_official
Platforms”
Peter Cichonski uploaded his expression of gratitude on social media as well. Cichonski wrote:
“I am truly grateful for the amazing opportunity to be selected to sign a multimedia contract between The INBA/PNBA @inbapnbaglobal_official@generationiron and @ironmanmagazine . Looking forward to magnifying the exposure of Natural Bodybuilding globally.”
You can see the full post of Peter Cichonski signing the contract on Instagram below.
https://www.instagram.com/tv/Ca8ATwWlkDj/?utm_source=ig_web_copy_link
Benefits of Signing Multi-media Contract
Every INBA PNBA athlete is respected and earns the chance of winning cash and prizes up to $10,000. In addition, however, INBA PNBA competitors that land a multi-media contract get exclusive perks. The INBA PNBA stated the agreement is:
“An opportunity for a natural bodybuilding athlete to acquire renown and recognition in the sport of natural bodybuilding, exploiting association’s promotional campaign via the iron man magazine, news and events, and the generation iron platform.”
Athletes under contract will have the opportunity for promotions, brand building (social media posts, write-ups, and photoshoots), special guest appearances, posing, and seminar sessions. Competitors will also get Iron Man Magazine nutrition ads and endorsements.
For INBA PNBA athletes to earn a chance to sign a contract, they must follow the World Anti-Doping Agency guidelines – best drug testing standards in professional sports – and be in good standing with the league.
History of the INBA PNBA
The INBA PNBA was founded by Denny Kakos and has progressively developed since 1988. Before the INBA PNBA was founded, the American Bodybuilding Association (ABA) drug-free organization was founded.
The ABA’s motto was to “serve the natural athletes.” Denny Kakos co-founded ABA after wanting a league that would serve natural athletes by promoting big title natural competitions, quality awards, and first-class run contests.
Denny Kakos later founded the PNBA in 1990, which was an opportunity for natural athletes to compete in professional competitions that qualified to turn pro. Kakos further expanded the league to the INBA in 1994 to unify countries and standardize natural bodybuilding globally. New Zealand was the first country to join, followed by Australia. The INBA PNBA is now in over 60 countries and growing.
The INBA PNBA wanted a more even playing field for their athletes, so they started drug testing via WADA labs.
Follow us on Instagram, Facebook, and Twitter for more natural bodybuilding news!
Kaged Muscle Ferodrox Review For Testosterone Support & Muscle
Boost testosterone and build muscle with a great testosterone support matrix in Kaged Muscle Ferodrox.
Product Overview
We as athletes needs the best supplements on our shelves and looking to those products like testosterone boosters can seem like a daunting task. In a market so saturated with T boosters, and many not worth your time or money, the right product may seem so elusive. When it comes to something that affects not only performance, but also our overall health, we need to prioritize and make sure we are doing everything we can to maximize our efforts. Kaged Muscle Ferodrox is a great testosterone support matrix to handle all of those T boosting wants and needs with great ingredients and benefits.
A testosterone booster worth your time can improve many areas of your health and wellness, on top of your training and performance. Benefits of a T booster include things like testosterone support, increase sex drive, muscle and bone support, and cognitive functioning, among other things. Kaged Muscle Ferodrox can do this and much more and is a great supplement to see all of those desired changes.
Kaged Muscle Ferodrox is a great testosterone support matrix perfect for maintaining testosterone levels and increasing muscle and strength.
Kaged Muscle is a supplements company who takes their production process and final products seriously, only reinforcing the deepest of integrity. They source the most pure, most potent raw materials and ensure their labs operate beyond the status quo with rigorous testing and third party assurance. Never compromising on quality and price, Kaged Muscle seeks to only make the highest quality supplements they can, for they know you the athlete deserves only the best.
Kaged Muscle Ferodrox Highlights
Kaged Muscle Ferodrox is a great testosterone support matrix perfect for those looking to maintain testosterone levels and control cortisol ratios while also improving those muscle building and strength improving goals. A clean and fully disclosed label shows this great formula packed with scientifically proven and patented ingredients to support natural testosterone production. Great for those looking to keep testosterone in a normal range while also aiding in those muscle and strength building needs for better results, Ferodrox is a great supplement for you.
With 6 great ingredients and just two capsules as a serving, the option to take either two in the morning, or one in the morning and one at night, can benefit you greatly and fits well into your lifestyle and preference. With 30 servings per container, this supplement can work for those testosterone boosting goals.
Ingredients
Zinc: Can balance out testosterone and support a normal anabolic environment (1).
KSM-66 Ashwagandha Extract: Can reduce stress while working to help with strength, libido, and keep testosterone in a healthy range (2).
LJ100 Eurycoma Longfolia Root Extract: Promotes hormone balance and will work to reduce cortisol levels to maintain healthier testosterone levels (3).
PrimaVie: An organo-mineral compound called shilajit which can support testosterone levels and is a powerful combination with ashwagandha (4).
Diindolylmethane: May maintain estrogen levels in a normal range which can help better support testosterone levels (5).
BioPerine: Black pepper extract which enhances absorption and bioavailability of other nutrients.
Number Of Ingredients
6
Number of Servings
30
Serving Size
2 Capsules
Highest Dosed Ingredient
KSM-66 Ashwagandha Extract
Best Way To Take
Take 2 capsules in the morning, or take one in the morning and one at night, depending on preference and preferably with food.
Price & Effectiveness
Kaged Muscle Ferodrox is a great testosterone support matrix perfect for maintaining testosterone levels and cortisol ratios while also building muscle and increasing strength. With 30 servings per container, 2 capsules as a serving size will deliver these great ingredients in an effective and worthwhile way.
Pros
Nice testosterone support matrix
From a reputable company in Kaged Muscle
Cons
Some ingredients may not deliver intended results
Number of servings and serving size could be better for price
Price: $39.99
Who Should Take Kaged Muscle Ferodrox and How?
For those looking to maintain testosterone levels and work to maintain and control cortisol levels, Ferodrox is right for you. If you also want to build muscle and increase strength, this booster is something to deliver this as well.
All you have to do is take 2 capsules in the morning, or 1 capsule in the morning and one at night, depending on preference. It is best to take with food whichever route you go.
Check out our list of the Best Testosterone Boosters for more great test boosting and muscle building products!
Overall Value
Kaged Muscle Ferodrox is that testosterone booster great for those looking to maintain testosterone levels in a normal range while also improving their muscle building and strength boosting goals. Good ingredients in a clean and fully disclosed formula are great for seeing results and Kaged Muscle works to produce the best supplements around since they know exactly what athletes needs to thrive both inside and out of the gym. What you are really getting is a great testosterone booster with effective ingredients and good results. Try Kaged Muscle Ferodrox today and keep those T levels right where you want them.
Try Kaged Muscle Ferodrox 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 Kaged Muscle and Envato
References
Prasad, A.; et al. (1996). “Zinc status and serum testosterone levels of healthy adults”. (source)
Singh, N.; et al. (2011). “An Overview on Ashwagandha: A Rasayana (Rejuvenator) of Ayurveda”. (source)
Chinnappan, S.; et al. (2021). “Effect of Eurycoma longifolia standardized aqueous root extract-Physta on testosterone levels and quality of life in ageing male subjects: a randomized, double-blind, placebo-controlled multicentre study”. (source)
Pandit, S.; et al. (2016). “Clinical evaluation of purified Shilajit on testosterone levels in healthy volunteers”. (source)
Aksu, E.; et al. (2016). “3,3 diindolylmethane leads to apoptosis, decreases sperm quality, affects blood estradiol 17 β and testosterone, oestrogen (α and β) and androgen receptor levels in the reproductive system in male rats”. (source)
WWE Legend Scott Hall’s Family To Discontinue Life Support
Scott Hall was put on life support after suffering from heart attacks after hip surgery.
WWE legend Scott Hall was put on life support on Saturday after suffering heart attacks. Long-time wrestling teammate Kevin Nash announced that Hall will be taken off life support once his family is in place.
Hall underwent hip replacement surgery after sustaining a fall over the weekend. He then suffered from three heart attacks due to complications of the surgery. Hall was put on life support but the plan it for it to be discontinued. Nash took to Instagram to make the announcement and wrote a heartfelt caption.
“Scott’s on life support. Once his family is in place they will discontinue life support. I’m going to lose the one person on this planet I’ve spent more of my life with than anyone else,” Nash said.
“My heart is broken and I’m so very fucking sad. I love Scott with all my heart but now I have to prepare my life without him in the present. I’ve been blessed to have a friend that took me at face value and I him….See Ya down the road Scott. I couldn’t love a human being any more than I do you.”
Scott Hall and Kevin Nash spent years together in the NWO in the 1990’s in WCW. Hall, known as Razor Ramon at the time, teamed up with Nash and Hulk Hogan to create a group that completely changed things up in professional wrestling. The schtick became so popular that the group translated to WWE action.
Nash discussed the translation into wrestling in his post and how Hall helped make it all happen.
“When we jumped to WCW we didn’t care who liked or hated us. We had each other and with the smooth Barry Bloom we changed wrestling both in content and pay for those……alot that disliked us. We were the “Outsiders ” but we had each other.”
“Scott always felt he wasn’t worthy of the afterlife. Well God please have some gold plated toothpicks for my brother.”
Scott Hall made an impact on professional wrestling and was inducted into the Hall of Fame in 2014. This is news that will impact the wrestling world and many athletes will provide their tributes in the upcoming days. This is a story that will continued to be updated as th situation goes on.
For more news and updates, follow Generation Iron on Facebook, Twitter, and Instagram.
William Bonac Will Commit to Improving Abs And Gyno Heading Into Olympia
William Bonac shared this message following his victory in the Boston Pro.
William Bonac has been busy over the last two weeks. After a second-place finish at the 2022 Arnold Classic, Bonac quickly returned to stage on Saturday. Following his victory at the Boston Pro, Bonac explained that he will make improvements to his abs and gyno before the Olympia, which will take place in December.
There were talks of Bonac finishing as the runner-up during the Arnold Classic because of his abs and gyno. Bonac seemed to hear the noise and vowed to improve in certain areas before going into the biggest bodybuilding show of the year. He spoke after his victory in Boston.
“Yes, I know I had some problems with my gyno (Gynecomastia). I know that I had some problems with my abs as well. I know that I can fix it once I get the qualification. So thank god. Now I have the time to go and do the operation and fix everything that’s needed so I don’t have any excuses at Mr. Olympia.”
William Bonac wanted to focus on gaining his qualification to the Olympia so he could fully prepare for the event. Even with some of his areas needing work, some thought that Bonac could have won the Arnold Classic.
Bonac emerged during prejudging in Columbus as one of the favorites on stage. This was expected heading into the event but it was confirmed during the Friday night session. Bonac came in looking like a mass monster and was head-to-head with champion Brandon Curry. In the end, it was Curry who emerged as the winner with Bonac right behind.
Now, it is up to Bonac to make the necessary improvements to compete at the Olympia. It was so serious that Bonac explained that he thought about retiring from completion. He was also put in touch with Chad Nicholls, who is a renowned bodybuilding coach. Nicholls was able to put Bonac through a five-week camp in order to get back to championship shape.
William Bonac has a busy year ahead of him and could look to build on this victory and his performance in the 2021 Olympia. With this qualification and if improvements are made, Bonac will be a force once again on the biggest stage in the sport.
For more news and updates, follow Generation Iron on Facebook, Twitter, and Instagram.
Jim Stoppani: Keto Diet Vs Carb Cycling, Which Is Best?
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Jim Stoppani breaks down the keto diet and carb cycling in his latest explainer.
The keto diet is one of the more popular diet trends circulating through the fitness world over the past decade. The basic concept is to cut all carbs out of your diet and increase dietary fat. But is this popular trend all it’s cracked up to be? And how does it compare to the tried and true method of carb cycling often used by athletes? We partnered with Barbend and turned to exercise physiologist Jim Stoppani for a full explainer guide on keto diet vs carb cycling – and the overall role of carbs in nutrition for those looking to be fit and healthy.
In the current internet age, it’s become so much easier to get information to stay healthy and find ways to lose weight. But it’s also very easy for misinformation to spread and popular trends to take hold that might not be the best for you. That’s why it’s important to treat every super popular diet trend with caution. People have been singing the keto diet praises for years. And in fact, it holds a lot of similarities to older diet systems like the Atkins diet. But for those who want to handle fitness and health the right way – is this diet truly a good option?
Jim Stoppani breaks the diet down in our latest video conversation and also compares it to carb cycling – the act of cycling in and out of low and regular carb intake. What is the truly best way to handle carbohydrates in a fit diet? Let’s break it down.
What is the keto diet?
Jim Stoppani explains that the keto diet’s main factor is to cut carbs out of your diet completely. You then focus on an increase in dietary fats (the healthy ones). The goal of this is to rewire the way your body works. Instead of getting energy from glucose (carbs), your body will start pulling that energy from ketones.
Ketones are found in fat – and so when your body starts using ketones for energy, you start burning fat much more effectively. This is why the diet has become so popular. It’s a powerful method of losing weight fast (if you stick to it firmly).
Fun note – when your body is in ketosis and burning ketones/fat rather than glucose/carbs, you’ll find that your breath smells bad and in some extreme cases your sweat will also start to take on a different smell.
Should you use the keto diet?
While the results are proven to lead to relatively quick fat loss, Jim Stoppani warns against this diet being a go-to for those looking for long term fitness and health. Stoppani explains that the keto diet is great for a quick weight loss over the course of four to six weeks. So for those looking to fit into a wedding dress or look good on the beach during vacation, this diet can work wonders.
But for those who are looking to lose weight, keep the weight off, and remain health and fit – this diet is not the best option. Jim Stoppani explains:
“The last thing you want to do is go from eating 400 carbs a day to zero… and really that’s why keto is so popular because it’s used for short term fat loss. It’s great for losing a tone of weight in six weeks. But now that you’ve cut out all your carbs and now you hit a plateau, where do you go? You’ve got no more carbs to cut out. What are you going to cut out? Protein? You’re going to start cutting protein now?”
His main point is that the keto diet doesn’t work in the long term – especially for those who have more ambitious fitness goals like bodybuilders or athletes. That’s why Jim Stoppani recommends slowly cutting out carbs in phases.
Focus on cutting only 100 carbs first, you’ll lose weight if you do it right. Then after that plateaus, cut out another 100 carbs. If the keto diet focus on a slow transition out of carbs it would be more sustainable.
So what about carb cycling?
Jim Stoppani far prefers the tried and true carb cycling method for cutting weight. He’s used it in the past for years and finds it very effective. The key goal here is to cycle on and off with low carb days and then high carb days. There are various ways you can set up this schedule to work best for you.
The reason for the cycling is to prevent your metabolism from crashing. Suddenly cutting carbs will eventually lead to a plateau as your metabolism goes into a sort of “starvation mode” – suddenly you burn less calories at rest than before. This makes it harder to lose weight after a short term period of quick fat loss.
Carb cycling prevents this – while still cutting down overall carbs in your diet. It keeps your metabolism working faster while also cutting out glucos and focusing on burning fat instead.
Wrap Up
In Jim Stoppani’s eyes, the keto diet is no different than any other “lose fat fast” plans. They work great in the short term but likely lead to fluctuating weight in most people who try it. It’s hardly sustainable and not a long term solution. Carb cycling can be a great alternative for those looking to reduce carbs and burn fat. In either case – Jim Stoppani’s suggestion is to ease out of carbs instead of crashing down to zero instantly.
You can watch Jim Stoppani explain in full detail by watching our latest GI Exclusive interview segment above!
Hunter Labrada Profile & Stats
Photo via @hunterlabrada Instagram
The biography, life, and accomplishments of Hunter Labrada
Hunter Labrada is a bodybuilder and son of bodybuilding legend, Lee Labrada. Taking after his dad, Hunter has made an impressive career for himself already with a serious work ethic and real drive to be the best.
Below is a complete breakdown of Hunter Labrada’s profile, stats, biography, training, and diet regimens.
Full Name: Hunter Labrada
Weight
Height
Date Of Birth
235-245 lbs.
5’9’’
05/17/1992
Profession
Era
Nationality
Bodybuilder
2010
American
Photo via @hunterlabrada Instagram
Biography
Hunter Labrada was born in Texas and was quite the football player. Despite his dad being bodybuilding legend, Lee Labrada, Hunter loved football and sought to make that his dream and career. But his football dreams would be halted after suffering a serious injury, and actually ending his football career.
However, he took to lifting to help his recovery and rebuild that lost strength. What he would soon find out was that he loved bodybuilding and it would grow to be a big part of him while also bringing him notoriety not only in the bodybuilding community, but on social media as well.
After training and increasing his confidence, he started competing and began winning shows. As his bodybuilding career took off, so too did his social media presence and entrepreneurial spirit. With his dad as a teacher and mentor, Hunter felt ready to take his pro shot and in 2018, he did just that.
Now competing at the highest level of sport, he is making his name known with top finishes at some of bodybuilding’s largest events. With his future looking bright, Hunter aims to follow in his dad’s footsteps and become a bodybuilding icon himself someday.
Photo via @hunterlabrada Instagram
Training
Let’s take a look at Hunter’s prep day for competition. The first workout is a chest and shoulders and the second is back-focused. While his exact sets and reps for this workout are not divulged, something in the traditional ballpark of 2-3 sets and 8-12 reps would make these workouts stand out.
Workout #1: Chest and Shoulders
Warm-Up: Peck Deck
Incline Dumbbell Press
Prime Incline Press
Prime Shoulder Press
Peck Deck
Punch Laterals
Prime Side Laterals
Workout #2: Back
Warm-Up: Cable Lat Pulldowns
Nautilus Lat Pulldown
Deadlifts
Prime Seated Row
Another workout below is Hunter’s leg day routine:
Squats: 4 sets, 5 reps
Leg Press: 3 sets, 8 reps
Hamstring Curl: 3 sets, 10 reps
Barbell Lunges: 3 sets, 12 reps
Seated Calf Raise: 3 sets, 15 reps
Standing Calf Raise: 3 sets, 15 reps
Nutrition
When it comes to nutrition, Hunter typically eats only whole foods including great protein sources, like chicken and fish, and complex carbs with healthy fats to round out his macronutrient intake. Foods you will see in Hunter’s diet are eggs, chicken, fish, beef, oats, brown rice, sweet potato, and plenty of supplements.
Photo via @hunterlabrada Instagram
Supplementation
While Hunter uses his own supplements of choice, there are some staple products on a bodybuilder’s shelf. A protein powder is perfect for seeing gains and working to pump you with vital protein to aid in things like muscle growth, recovery, and even weight loss, since this works to keep you more full.
For those pre-workout needs, looking to something like a pre-workout will provide for serious energy and muscle pumps so you can take full advantage of every workout. Of course, a shredded aesthetic is the end goal and looking to fat burners will be game changers in that they will kickstart your metabolism, suppress your appetite, and allow for the more calorie burn to give you the best benefits possible.
Competition History
2021 Mr. Olympia: 4th place
2021 Chicago Pro: 1st place
2020 Mr. Olympia: 8th place
2020 Tampa Pro: 1st place
2018 NPC National Championships: 1st place
2018 NPC Junior USA Championships: 1st place
2017 NPC Europa Dallas: 1st place
2016 NPC San Antonio: 1st place
2016 NPC Branch Warren Classic: 1st place
Thor Bjornsson and Eddie Hall Have Heated Face Off Ahead of Their Fight
Thor Bjornsson and Eddie Hall have heated exchange ahead of their boxing match.
Hafthor “Thor” Bjornsson and Eddie Hall traded heated words ahead of their March 19th fight. The two came face to face and had to be separated as things spiraled out of control.
For awhile it seemed like that the Thor Bjornsson versus Eddie Hall match would never come to fruition. Sure the two hyped up the fight, made a good show of things and got the attention built to a fever pitch. But when it was time for the two to actually lock horns, Hall would end up getting injured and Bjornsson would go on to fight a heavily inexperienced David Larrat.
Fast forward to the rescheduled match and it seemed that things appeared to be playing out much in the same way. Rumors were abound that Eddie Hall was injured and the fight was in jeopardy. But it appears that those rumors were false.
Saw Eddie today. He’s injury free so there’s no excuses to not show up March 19th. The fight is on! ?
Eddie Hall is uninjured and ready to fight. Recently the 2017 World’s Strongest Man came face to face with his bitter rival Thor Bjornsson.
And the face off didn’t disappoint.
Heated Confrontation
Thor Bjornsson and Eddie Hall engaged in some pretty heated trash talk and the two seem ready to take each other’s head off.
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It’s clear that these two do not like each other which is added to the drama of the fight. Thor Bjornsson has taken his pro seriously and is clearly the more polished and experienced boxer. That said you can’t underestimate the power Eddie Hall possesses. If the face off is any indication we could be in for quite the battle between these two rivals.
Who do you think wins, Thor Bjornsson or Eddie Hall?
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.
Build Shredded Obliques With This Workout
Get Ripped Obliques with this Workout
A midriff cannot be deemed complete without shredded obliques. Obliques are the fish gill-like muscles present on the side of your abs. Most people are too busy performing crunches and hanging leg raises that they completely forget about training their obliques.
While it is important to have a low body fat percentage to show the obliques, you still need to train them. The obliques need to be trained for both function and show. The oblique family plays a major role in many different movements and are an essential part of the core.
1. Cable Woodchoppers – 3 Sets 15 Reps
Unlike the free weight, cables are incredibly effective in maintaining constant tension on your working muscles. Cable woodchoppers target your obliques and will give you a muscle tearing pump by the end of the exercise.
Attach a D-handlebar to a tower, and move the cable to the highest pulley position. Stand at an arm’s distance from the pulley. With your right side to the cable, grab the bar with both hands. In one motion, pull the handle down and across your body to your front knee while rotating your torso. Repeat with your left side.
2. Decline Bench Oblique Crunches – 3 Sets 20-15-15 Reps
The decline oblique crunches are one of the most underutilized exercises. It’s important to squeeze and contract your obliques while performing these exercises and maintain a full range of motion.
Lie on your left side on a decline bench. Keep your right hand on the back of your head and place your left hand on your right obliques. Touch the bench at the bottom of the movement and your upper body should be perpendicular to the floor at the top of the movement. Repeat on your right side.
3. Side Planks – 3 Sets 1 Minute, 45, 45 Seconds on Each Side
Planks have earned a name for themselves for being a great core builder. Planks exploded onto the scene with the introduction of CrossFit. Side planks are a plank variation which helps in building definition in your obliques.
Start on your side with your feet place one on top of the other and one forearm directly below your shoulder. Raise your hips and contract your core until your body is in a straight line. Don’t let your hips fall down during the working set.
4. Landmines – 3 Sets 15 Reps Each Side
Landmines are a great core builder and your obliques take the most beating in this exercise. If you don’t have the landmine equipment at your gym, you can perform this exercise by placing a barbell in a corner and holding one end of the barbell with both your hands.
Stand with your feet shoulder-width apart while holding the barbell with both hands in front of your face. Keep your elbows locked out while you twist to your right side. Go as far as you can without twisting to your hips. Return to the starting position and repeat for the left side.
5. Russian Twists
Russian twists are one of the most common oblique exercises. Most people make the mistake of going too heavy on this exercise. Use a weight plate or a dumbbell with which you can follow a full controlled range of motion.
Sit with your feet placed flat on the floor and your back at a 60-degree angle. Hold a weight plate over your knees with your arms stretched out. Rotate to your right side and contract your obliques. Return to the starting position and repeat for the left side.
Which is your favorite oblique exercise? Let us know in the comments below. Also, be sure to follow Generation Iron on Facebook, Twitter, and Instagram.
*Header image courtesy of Envato Elements.