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Martyn Ford vs. Iranian Hulk Undercard Has Been Announced
Martyn Ford and the Iranian Hulk will headline the show but there are other fights to watch.
There is a set date, a location, and now we have an undercard. Martyn Ford and Sajad Gharibi, knows as the Iranian Hulk, will square off on April 2 at the O2 Arena in London. On Thursday, the full fight card for the night was released.
This fight is years in the making. The much-anticipated event has gotten personal at times and it should make for a memorable night of boxing. Other fighters looking to be apart of the event will have a chance to show what they can do as well.
Below, you can find the full fight card that will take place on April 2 in London.
Martyn Ford vs. Iranian Hulk Undercard
Martyn Ford vs Iranian Hulk (Main Event)
Patrice Evra vs TBC
Jamie O’Hara vs Kris Boyson
Jack Fincham vs TBC
James English vs TBC
Jess Bays vs TBC
Elijah Niko vs Keegan Hirst
Theo Campbell vs Connagh Howard
Brad Scott MMA vs Conan Barbaru
AJ Bunker vs Carla Jade
Ventour vs Jacques Fraser
Jamie O’Hara vs Kris Boyson
Frank London vs TBC
It is clear that both behemoths want to get the better of the other in the ring. Martyn Ford recently trained with champion kickboxer Rico Verhoeven in order to fine tune his skills heading into the event. He enters the match with experience in MMA and Brazialian jiu-jitsu.
While the Iranian Hulk does not have experience in the ring, he will have a distinct weight advantage. The bodybuilder is expected to come into the match weighing around 390 pounds. Ford weighs around 300 pounds but has seven inches of height on Gharibi at 6-foot-9. This makes it an extremely interesting matchup on paper.
It can all be thrown out in the ring when two fighters want to come out on top. Some believe that the Iranian Hulk might be able to gain an advantage because of his weight as the fight gets deeper and deeper.
Regardless of the outcome, what we do know is that there will be a full night of boxing in the famous O2 Arena in London come April 2. There is expected to be around 20,000 fans in attendance to watch what could be a special night of fighting.
For more news and updates, follow Generation Iron on Facebook, Twitter, and Instagram.
Natural Bodybuilder Erika Sweeney Gives Strong Reasons to Take a Vitamin D Supplement
PNBA Figure pro competitor Erika Sweeney has solid reasons you should start taking a vitamin D supplement.
The bulk of your fitness results will come from your diet and workouts. However, taking the right supplements can work wonders for your health. A supplement that is sure to do this is vitamin D, and International Natural Bodybuilding Association (INBA)/Professional Natural Bodybuilding Association (PNBA) Figure pro Erika Sweeney says why. Erika Sweeney placed well at 2021 Natural Olympia in the Figure division. She received third place in Figure Classic and second in Figure Masters. Regarding vitamin D supplementation, Sweeney stated:
“Look up the side effects of vitamin D deficiency. Feel all of them? Simple addition to relieve the body pain, lethargy and depression. Gummies every day!”
According to Sweeney, not getting enough of this vitamin can lead to many problems, including pain, fatigue, and mental health issues.
Vitamin D
Vitamin D is responsible for building and strengthening your bones. And it’s essential for your immune health and energy levels. Without adequate levels, your chances of illness are increased, and excessive fatigue is a common side effect. Furthermore, your mental and bone health can take a toll if you’re low on vitamin D.
You get vitamin D from the sun and certain foods, including salmon, tuna, orange juice, and milk. However, suppose you aren’t consuming enough of these foods or spending enough time in the sun. In that case, it’s recommended that you take a vitamin D supplement to avoid a deficiency.
In fact, vitamin D deficiency is prevalent in the United States. (1)
Below is Erika Sweeney’s entire social media post on the matter.
https://www.instagram.com/p/CYpt4Znu81E/?utm_source=ig_web_copy_link
Better Your Health
Aside from Erika Sweeney mentioning solid reasons to take a vitamin D supplement, she informed people of more health tips about diet and exercise. Sweeney said:
“diet: add veggies to every meal, cut down the sugars and avoid processed and fried food most of the time. Consider it a chance to learn about how your body reacts to food rather than the deprivation.
Exercise: find something you enjoy to get active. Go for hikes, yoga , 20 min work outs. Just get it started.”
Of course, exercise and nutrition are the most important things you can do for your health and fitness. Sweeney recommends cutting down on sugar and avoiding processed foods and fried food. And for workouts, she says to move and find an activity you like.
Natural Bodybuilding
Natural bodybuilding is an excellent sport for people with a competitive nature that like to compete, build relationships, and above all, protect their health. Of course, exercise and nutrition play a crucial role in your health. However, certain lifestyle habits, such as doping, can be horrendous for your health.
Natural bodybuilding allows you to exercise and eat right while avoiding drugs. That’s because if you get caught doping in natural bodybuilding leagues, you’re out. For instance, the INBA PNBA bans competitors for competing, strips them of their titles, and uploads them to the Hall of Shame.
Recap
Vitamin D is vital for your health. A deficiency can lead to all sorts of issues, including anxiety and depression, brittle bones, and a weak immune system. If you aren’t getting enough vitamin D from foods and sunlight, opt for a quality vitamin D supplement.
Follow us on Instagram, Facebook, and Twitter for more health tips from PNBA pros!
Reference
Parva, N. R., Tadepalli, S., Singh, P., Qian, A., Joshi, R., Kandala, H., Nookala, V. K., & Cheriyath, P. (2018). Prevalence of Vitamin D Deficiency and Associated Risk Factors in the US Population (2011-2012). Cureus, 10(6), e2741. https://doi.org/10.7759/cureus.2741
The Best 6 Exercises To Use Elbow Sleeves For Pain-Free Support
Work for pain-free support with elbow sleeves and these top exercises.
You may have seen elbow sleeves before but haven’t used them. There are certain exercises where elbow sleeves can be of great help and offer pain free support so you can lift big, plow through any workout and see gains. With a snug, comfortable fit, yet still versatile for all of those lifting wants and needs, elbow sleeves are the perfect fitness accessory to have in your gym bag.
Able to provide nice compression, elbow sleeves work to improve blood flow and enhance recovery, all while supporting the elbow to distribute tension evenly. With better blood flow and circulation, you bring comfort to the muscle and thus only enhance your ability to see great gains. Using these with certain exercises will only help you in the long run.
We’ve pulled together some of the top exercises to use an elbow sleeve so you can see better gains and overall pain free support.
Best Exercises For Elbow Sleeves
Bench Press
Pull-Ups
Lat Pulldown
Squats
Farmer’s Walks
Shoulder Press
Bench Press
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The bench press is something we all love to do and putting up big numbers is something to easily show your dominance over others in the gym. Great for working your chest, what you’ll find is the enhancement of many pushing movements (1).
An elbow sleeve will help you here as you hold heavy weight and need to bend your elbow to complete the movement. That strain can be a lot, but with the right support, you won’t feel as tight in the elbow.
Bench Press Benefits
Bigger chest: By working to push that weight, this targets your chest the most and you can really beef up your chest strength that way.
Enhance pushing power: Since this lift is all about the push to get the weight up, your power output will be enhanced for better performance.
How To Do The Bench Press
Lie on the bench with your feet planted on the floor. Grab the bar with your hands a little more than shoulder-width apart. Lift the bar off the rack and gently lower to your chest as you breathe in. Your forearms should be about 90 degrees from the ground as you touch your chest and with your feet planted on the ground, initiate the upward movement to return to the starting position.
Pull-Ups
Pullups | GI Exercise Guide – YouTube
The pull-up is an upper body strength exercise performed with the pull-up bar and most likely your bodyweight. The added bonus is the ability to add weight if need be to really beef up those gains (2).
Since this exercise requires you hanging and taking the load in your arms, elbow sleeves will offer that compression needed so you can lift yourself up with no problem.
Pull-Ups Benefits
Strengthen arms and back: This is a great muscle builder for your arms and back, while also working to develop that V-shape taper.
Functional exercise: Able to build muscle and allow for those gains to be made for sport specific movements, this also works well for functional ones and everyday activities.
How To Do Pull-Ups
Grab the pull-up bar with your palms down and hang from the bar. With an engaged core, pull yourself by the elbows up to the bar until your chin passes it. Lower yourself down and repeat for your desired number of reps.
Lat Pulldown
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The lat pulldown is a serious lat builder and one that works other upper body muscles well. Used with the pulldown machine, this allows you to get a great exercise while also enhancing spine stabilization and enhancing shoulder health (3).
Elbow sleeves are great here for the fact that this movement requires serious load on those elbows. As the point of movement, although your lat muscles do get work, your elbows will feel supported as you lift big weight.
Lat Pulldown Benefits
Effective lat builder: This exercise will build lat strength and allow you to maximize those pulling movements, since your lats are pivotal.
Enhance spine stabilization: By strengthening those back muscles, you work to stabilize the spine and provide for better support.
How To Do The Lat Pulldown
Position yourself on the machine and grab the handles with your desired grip. As you pull down towards your chest, squeeze your shoulder blades, keep your core engaged and feet planted on the ground. Slowly return to the starting position for the pulldown and repeat for your desired number of reps.
Squats
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The squat is a staple exercise for many since it will enhance lower body growth, so you only see the best gains. This is certainly one of those exercises that you will see promote muscle while also working to improve power and explosivity (4).
Given the position of your elbows, an elbow sleeve can alleviate some of the pressure of supporting the barbell so you can get low into that squat pain free.
Squats Benefits
Increase lower body strength: Working your quads, glutes, and hamstrings, this is a great lower body exercise to boost strength, stability, and certain sport specific and functional movements.
Better power: The nature of this movement requires the best for power and explosivity and will promote both as you look to optimize performance.
How To Do Squats
Place the barbell on your traps and shoulders with your feet shoulder width apart. With a tight core, bend your knees while keeping your spine neutral, squatting down to your optimal range of motion. Once at the bottom, drive through your feet to return back to your starting standing position.
Farmer’s Walks
Farmer’s walks are perfect for those looking to maximize their upper body routine. Great for building muscle and enhancing stability, what you will find is improved core strength and better grip (5).
With such a load given the amount of weight, you will find that elbow sleeves will relieve pressure and tension felt in the elbows, while also improving blood flow since your arms stay in one position.
Farmer’s Walks Benefits
Improve core strength: Since your core is engaged to keep your body neutral, you will see great work done for improving core strength.
Promote grip strength: Grip strength is important and can greatly help with both sport specific and functional movements.
How To Do Farmer’s Walks
Stand with your feet shoulder width apart and grab the weights, whether they be dumbbells, kettlebells, or a barbell. With a tight core and neutral spine, walk for a set distance, keeping your body tight and engaged.
Shoulder Press
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Building up our shoulders can be a challenge, but the shoulder press is one of those exercises to do just that. Building those boulder shoulders, this exercise also works to boost core strength and allow for better overhead pressing movements (6).
Since this requires load on the elbows, and that load going overhead, elbow sleeves offer great support as you push that weight to see great gains.
Shoulder Press Benefits
Increase shoulder strength: This exercise will really work those shoulders and allow for the best by optimizing your range of motion and overhead mobility.
Core work: Since this exercise requires quite a load overhead, keeping your core tight is important and will prove to pay off in the long run.
How To Do The Shoulder Press
Choose your desired amount of weight and stand with your feet shoulder width apart. Grab either dumbbells, kettlebells, or a barbell so it is at about your upper chest and engage your core for stability. When ready, lift the weight overhead, extending your arms and locking them out at the top. Continue this overhead press movement for your desired number of reps.
Benefits Of Elbow Sleeves
Elbow sleeves can benefit you in a number of ways and it is important to put a focus on support and your physical health in order to lift big weight. Benefits of elbow sleeves include:
Offer compression: A snug fit will work well as you look to warm the elbow and provide for better blood flow (7).
Support your elbow: This helps distribute tension differently so other smaller muscles also feel supported, better assisting the elbow.
Increase stability: Provide that increased stability for big lifts so you see increased strength.
Promote better recovery: Improved blood flow and circulation will enhance recovery to optimize your physical health and see better gains.
What To Look For In Elbow Sleeves
When choosing your elbow sleeve, it is important to look for fit. You want the sleeve to offer support and compression, but also allow for optimal movement, for this will affect the exercise as a whole. The kind of material used is important as well, for you want the sleeve to physically feel comfortable and not too scratchy, itchy, or any of those uncomfortable feelings. Since you will use these for plenty of lifts, it is also important to note the durability of the product. A product worth your time and money will last you a while no matter how much you use it.
Check out our list of the Best Elbow Sleeves for more great products to maximize pain-free support!
Wrap Up
These top exercises for elbow sleeves are great to put into your routine and can really enhance all areas of your gains. With the right elbow sleeve, you can work to promote support and better compression to allow for only the best in terms of blood flow, recovery, and growth. Check out some top elbow sleeves and see how they can improve your performance today.
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
Tungate, P. (2019). “The Bench Press: A Comparison Between Flat-Back and Arched-Back Techniques”. (source)
Ronai, P.; et al. (2014). “The Pull-up”. (source)
Newton, H.; et al. (1998). “The Lat Pulldown”. (source)
Kubo, K.; et al. (2019). “Effects of squat training with different depths on lower limb muscle volumes”. (source)
Winwood, P.; et al. (2015). “A Biomechanical Analysis of the Farmers Walk, and Comparison with the Deadlift and Unloaded Walk”. (source)
McKean, M.; et al. (2015). “Overhead shoulder press- In-front of the head or behind the head?”. (source)
Pereira, M.; et al. (2014). “The Effects of Graduated Compression Sleeves on Muscle Performance: A Randomised Controlled Trial”. (source)
Hardcore Truth: Johnnie O. Jackson’s Arnold Classic 2022 Predictions
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Johnnie O. Jackson shares the hardcore truth on who has the best shot for top placings at the Arnold Classic 2022.
Welcome to the Hardcore Truth – our new podcast and digital series staring one of the strongest pro bodybuilders in the world – Johnnie O. Jackson. Known for his incredible physique, strength, and hardcore training sessions with Branch Warren, Johnnie is gearing up with a mic and camera to share his most valuable lessons from a career in bodybuilding and strength training. This week, Johnnie O. Jackson breaks down the Arnold Classic 2022 lineup and predicts who will land the top 5 placings.
After a wild and confusing two years, the Arnold Classic has returned to its traditional date with a full fledged weekend of competition in 2022. The Arnold Classic 2022 will be held in Columbus, Ohio on March 3-6 and kick off the bodybuilding season with a bang. There’s quite a stacked lineup, with some unfortunate last minute dropouts. That’s why Johnnie O. Jackson decided to dedicate this week’s episode of Hardcore Truth to breaking down the competitor lineup and predicting who will take the top five spots. Let’s jump into it.
The Arnold Classic 2022 Will Be A Battle Between Brandon Curry and William Bonac
Johnnie O. Jackson isn’t just a couch critic giving his unsolicited opinions on the Arnold Classic, he’s a pro bodybuilder and powerlifter with first hand experience in the sport. His critical eye is able to break down the finer details of what we can expect from the top competitors going into the Arnold Classic 2022. And it’s that level of insight that predicts Brandon Curry will likely win first place.
But it won’t be a clear and easy victory. Johnnie O. Jackson sees William Bonac as the biggest threat to Curry’s throne. Bonac seems to have a fire in his stomach after his somewhat lackluster placing at sixth place at the Mr. Olympia 2021. Jackson believes it’s this fire in combination with his impressive physique that might up the ante for the Arnold Classic.
Of course, Brandon Curry is a former Mr. Olympia champion and also placed second at the Olympia 2021. He’s seen constant improvements each year with hardly any setbacks. So Johnnie O. Jackson still gives the tip of first place to Curry at this moment. But the beauty of a live competition is that anything can happen – and the truth is that these two competitors are going to have a battle for the ages.
Akim Williams, Brett Wilkin, and Steve Kuclo To Likely Round Out The Top 5
Beyond the top two placing, Johnnie O. Jackson predicts that Akim Williams will likely rise up to earn third place in the competition. Williams has had an explosive couple few years bringing him into the conversation of threats for both the Arnold Classic and Mr. Olympia. With the current lineup as it stands – Jackson sees a clear path to third place for Williams.
Another notable bodybuilder turning heads is Brett Wilkin. A relative rookie in the sport, he has been shocking fans and experts alike with his physique updates. Based on what he’s seen, Johnnie O. Jackson believes that Wilkin can earn a solid fourth place spot. This nothing to slouch at – as it will put him truly in the spotlight for the rest of the season. He has some impressive potential to possibly be a future champion one day.
And bringing up the rear of the top five is Steve Kuclo. Kuclo has been a consistent and solid competitor over his entire career. His recent placings in 2021 seem to indicate that he can bring a powerful package to the Arnold Classic 2022.
Wrap Up
Johnnie O. Jackson goes into more detail about each competitor than we can cover here in this article. That’s why you should make sure to watch or listen to the full episode of Hardcore Truth above. Do you agree with Jackson’s predictions? Let us know by leaving your thoughts in the comments of the video or on our social channels!
Iain Valliere and Chris Bumstead Do Epic Leg Day Training
Iain Valliere and Chris Bumstead put in some epic work in the gym.
It looks like in-laws Iain Valliere and Chris Bumstead are putting in some serious leg training at the gym. The two top competitors are looking to get 2022 started off with a bang as they prep for the season.
There’s nothing like a good leg day to bring together your physique. A bodybuilder with poor leg development won’t be much of a contender for long. If a competitor wants to be a champion working on their wheels is absolutely paramount. This fact is why most champions put an emphasis on training their legs. Iain Valliere and Classic Physique Olympia champion Chris Bumstead understand this well and put in some serious training in the gym.
Chris Bumstead has a tight stranglehold on the Classic Physique division. He has defended his Olympia title two straight years in a row cementing himself as the king of the division. One thing that has helped him defend the throne is constantly looking to improve himself.
Iain Valliere himself is becoming a real top flight contender. Coming in seventh place at the 2021 Olympia, Valliere is climbing up the rankings and could prove to be even more of force at time moves on.
Epic Leg Day
Now the two brothers-in-law are looking push themselves with an intense leg day session. Iain Valliere and Chris Bumstead both hit legs with a vengeance as they prep for the 2022 season. A video of the training was posted to Valliere’s YouTube channel where he has this to say.
“What’s up guys, we’re here today training a little quads,” said Iain Valliere. “We got CBum here. It’s been a while since Chris has done a hard workout. Yeah like I said, we will do some quads today, start with some hacks, then going to move on to the leg press and all that kind of fun stuff. Yeah, so we’re going to get into it here, and start warming up and get into hacks.
“Okay, so we finished five sets there. Two sets, we worked up to a top set. We were aiming for 8-10 but I think we were all in the 10-12 range which is good. An average of 10. Now we’re moving on to the leg press. We only have one set here. Working up to a set of 15 with a very small pause, then pushing up five more, after failure. So re-rack, actually I think we can keep it unracked, keep the tension on, a couple seconds try to get another 5. Fifteen pushing 20, so we’re going to work up here and hammer out that one top set.”
It’s clear that Iain Valliere and Chris Bumstead are working hard to improve themselves. 2022 is looking to be a great year for the two brothers.
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.
Jujimufu Crushes A New PR With A 700-Pound Squat
Jon Call, known as Jujimufu, is known for his feats of strength and recently set a new squat PR.
Jon Call, or Jujimufu, has built a massive following on social media for his feats of strength that can compete with many around the world. His strength and flexibility allow him to pull off some impressive lifts and he recently set a new PR. Jujimufu completed a 700-pound squat in a recent training session to set a new mark.
Call loaded up the barbell in his home gym and stepped up with a lifting belt and knee wraps to assist. He shared the lift on his Instagram page for his 1.6 million followers.
“700 lb (318 kg) SQUAT PR! Sam surprised me with a bonus camera angle she filmed without telling me. ?”
The depth that Jujimufu shows on this squat is incredible. This is what has made him be able to add weight to his lifts and perform some inhumane movements. The 700-pound club is a coveted group for powerlifters. Call did not reveal his body weight but all you have to do is take one look at his physique to see that he is in top physical shape.
Jujimufu took the world by storm five years ago when he appeared on America’s Got Talent. Here, he performed a barbell shoulder press while going a split with both feet spread out on two chairs. This was an insane lift that showed his flexibility, core strength, and balance. Since then, Jujimufu has continued to rise as a fitness star.
Call began training in martial arts and strength training at an early age. He has teamed up with many strongmen for workouts and has built a huge social media following. During his career, he has even taken part in three sanctioned powerlifting competitions.
Jujimufu set PRs during the 2020 and 2021 WRPF Hybrid Showdown competitions. During the 2020 Showdown 11, Jujimufu completed a 666.9-pound deadlift and 1,736.1-pound total. The very next year, he took down a 672.4-pound squat and 418.9-pound bench press. He even tried his hand at bodybuilding in 2021 during the NPC Worldwide Amateur Olympia Orlando, where he finished fifth in the super heavyweight division.
There is no doubt that Jujimufu is multi-talented. He is extremely strong in many ways and continues to show it on social media. It is still early in the year and Call could have some other plans for 2022. It will be exciting to see what the powerlifter takes on next.
For more news and updates, follow Generation Iron on Facebook, Twitter, and Instagram.
The Ultimate Cable Tricep Extension Guide – Benefits, Muscles Worked, and Variations
The cable tricep extension is an important exercise for any arm day!
Cable tricep extension, also known as the straight bar tricep pushdown, is one of the most common and effective tricep exercises. It is also one of the first exercises people learn to perform when they join a gym, but still, most people leave gains on the table while performing the lift.
With this article, we are going to dive deep and help you make the most of the exercise.
Cable Tricep Extension – Introduction
Chest striations and visible abs are cool, but nothing says badass like a pair of sleeve-ripping horseshoe triceps. It is no secret that biceps are one of the most-loved muscle groups. However, triceps do not get as much love as their siblings.
The reason behind the step-motherly treatment with the triceps? The bicep flex is a much easier pose to strike compared to the side chest that puts your triceps on display in their full glory.
Not focusing on the triceps is one of the most common rookie mistakes, especially if you are into bodybuilding.
Bodybuilding is a game of illusions. The bodybuilders you see on the Olympia stage are not as big as they appear on camera. Okay, Big Ramy is actually a giant, but we hope you get the point we are trying to make here.
Bodybuilders with small joints and waists, full muscle bellies, and perfect muscle symmetry look larger than life. Muscle proportionality plays a vital role in this sorcery.
Coming back to the triceps, if you lay an equal emphasis on your triceps as you do on your pythons, your arms will look bigger and more defined. And yes, you would turn heads with your front double bicep pose.
Side note: You seriously need to get over your bicep obsession.
Check Out: Best on the Planet – Triceps That Need Horseshoes of Their Own
Benefits of Cable Tricep Extension Exercise
Adding the cable tricep extension to your exercise arsenal has the following benefits:
1. Convenient and Effective in Building Muscle Mass
If you are anything like most lifters, you probably start most of your tricep workouts with the cable tricep extension. This exercise is a great way to pump your horseshoes and flush them with lactic acid at the beginning of your workout.
Besides, would you ever perform an exercise if it did not help you put on muscle mass? Oh wait, we completely forgot about the CrossFitters for a second, our bad.
2. Improves Conditioning
Compound exercises like barbell row and deadlift involve multiple muscle groups and are great for building strength and muscle mass but do little to improve your muscle conditioning.
However, since the cable tricep extension is an isolation (single-joint) lift, it helps you focus on a single muscle group at a time. While performing the cable pushdown, your goal should be to pump your triceps with blood and lactic acid and take your muscles beyond the point of exhaustion.
Doing a higher number of reps with controlled rep tempos can help you improve the conditioning of your triceps.
3. Improves Your Performance on Pressing Movements
Your triceps are responsible for elbow extension and elbow/shoulder/wrist stability in the extended position. These are key factors for a strong lockout in Olympic lifts like bench press, overhead press, snatch, clean and press, etc.
Not only this, but stronger triceps can also help you perform bodyweight exercises like push-ups and dips.
4. Offers Numerous Variations
The cable tricep extension or tricep press-down is a versatile exercise and offers the option of adding variety to your workouts by using one of the many variations it offers.
Must Read: Have Non-Existent Triceps? Use These Horseshoe Building Tricks
Muscles Worked While Performing the Cable Tricep Extension
When you extend your arm, the long, lateral, and medial heads of the tricep move together. It is also the reason why it is called tricep brachii. The literal translation for the same is “three-headed muscles of the arm.”
However, while performing the cable tricep extension (straight bar tricep pushdown), you are only working the medial and lateral heads of your tricep.
How To Perform Cable Tricep Extension
Follow these steps to perform the cable tricep extension correctly:
Attach a straight bar to a cable pulley set at the highest setting.
Stand at an arm’s length from the pulley.
Grab the straight bar with a pronated (palms facing the floor) grip.
Lean forward slightly by hinging at your hips.
Without using momentum, initiate the movement by extending your elbows.
Push down the handle until your elbows are almost locked out.
Squeeze the life out of your triceps at the bottom of the movement.
Return to the starting position with a slow and controlled motion.
Repeat for recommended reps.
Related: Chest Dips Vs. Triceps Dips: What’s The Real Difference?
Common Mistakes While Performing Cable Tricep Extension
Most people leave gains on the table while performing this exercise due to their incorrect form. The cable tricep extension might look like a walk in the part, but it can drain you out if done correctly. Here are the most common mistakes people commit while doing the lift:
1. Locking Out Elbows
While performing the cable tricep extension, you need to maintain constant tension on your triceps, and you can only do that if you do not lock out your elbows at the top or bottom of the movement.
Some lifters use the excuse (see what we did there?) that they lock out their elbows to get a proper tricep contraction. While in reality, they just lock out to give their triceps a few extra seconds of rest.
2. Position of Your Elbows
If you did not realize it yet, elbows are where the magic happens in the tricep press-downs. Make sure you are not flaring out your elbows while performing the exercise.
Keeping your elbows pinned to your sides will help you direct all the tension towards the medial and lateral tricep heads. However, letting your elbows flare takes off the tension from the target muscles and puts it on the long tricep head.
3. Leaning Forward Too Much
The position of your torso plays a vital role in cable tricep extensions. How much you lean while performing the exercise can determine the effectiveness of your set.
While some lifters stand upright while performing the exercise, the others maintain a 45-degree angle with the floor. Both these techniques are sub-optimal.
While performing the cable tricep press-down, your upper body should be at a 60-degree angle with the floor. This position gives you enough leverage to lift heavy without engaging secondary muscle groups.
4. Rounding Your Back
Rounding your back while performing the lift gives you an edge. It puts you in a position to lift heavier. At any point during the exercise, if you feel that you have rounded shoulders and you are leaning over the bar, it is a sign that you are ego lifting.
Lifting with a rounded back takes off the tension from your triceps and puts it on your shoulders. Your shoulder blades should be retracted throughout the exercise.
Related: Top 12 Triceps Building Exercises
Variations
The pulley machine gives you the freedom to use a variety of extensions for this exercise. Some variations of the cable tricep extension include:
1. Rope Pushdown
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Rope pushdown is probably the most famous variation of the tricep pushdown. The rope extension allows a higher degree of tricep recruitment as you can spread the rope handles apart at the bottom of the movement.
Steps:
Attach a double rope handle to a cable pulley machine set at the highest notch.
Face the pulley and stand at arm’s length from the machine.
Pin your elbows to your sides and grab the ropes with a neutral grip.
Push down the rope explosively and spread the handles apart at the bottom.
Pause and contract at this position for a couple of seconds.
Slowly return to the starting position.
Repeat for reps.
2. Overhead Tricep Extension
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Overhead tricep exercises like the overhead cable tricep extension primarily target the long tricep head. You could perform this exercise with a straight bar, rope, or V-bar attachment. For the sake of this example, we are going to use a V-bar.
Steps:
Attach a V-bar attachment and set the pulley around hip level.
Stand at an arm’s length from the pulley.
Grab the V-bar with an overhand grip.
In one swift motion, turn your body away from the cable station and place your arms behind your head so that your elbows are bent, and your triceps are stretched.
Keep your elbows close to your head throughout the exercise.
Lift the weight by extending your elbows.
Pause and contract your triceps at the top of the movement.
Return to the starting position with a slow and controlled motion. In the pulley exercises, the eccentric movement is as important as the concentric. Focus on contracting your triceps as you return to the starting position.
Repeat for recommended repetitions.
Must Read: THE NATURAL WAY TO FIX YOUR PROBLEM AREA: TRICEPS
3. Skull Crusher
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Skull crushers aka head smackers are one of the most brutal tricep exercises. Your triceps will be begging for mercy by the time you are done with this exercise.
Tip: If you are a beginner, you should not perform this exercise without a spotter.
Steps:
Sit on a flat bench with an EZ bar placed on your thighs.
As you lie down on the bench, thrust the bar to your chest.
Press the bar so that your arms are extended straight over your chest and are perpendicular to the floor.
While keeping your elbows fixed at this position, slowly lower the bar towards your forehead by bending at your elbows.
At the bottom of the movement, the bar should be a few inches off your forehead.
You could also increase your range of motion by lowering the bar behind your head.
Pause and push the bar explosively to the starting position.
Pause and contract your triceps at the top for a couple of seconds.
Repeat for recommended res.
4. Reverse-Grip Tricep Pushdown
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The reverse grip tricep push-down is an incredibly effective cable tricep extension alternative. Although this is a push-down exercise, it primarily focuses on the medial and long tricep heads.
Steps:
Attach a straight bar to a cable pulley set at the highest setting.
Stand at an arm’s length from the pulley.
Grab the straight bar with a supinated (palms facing upwards) grip.
Lean forward slightly by hinging at your hips.
Without using momentum, initiate the movement by extending your elbows.
Pause and contract your triceps at the bottom.
Slowly return to the starting position with a slow and controlled motion while focusing on your triceps.
The movement should look like a strict bicep curl but in reverse.
Repeat for recommended reps.
Many lifters make the mistake of lifting too heavy in this exercise. Contracting at the bottom is the key to optimal tricep recruitment in this exercise.
Make sure you have a solid grip throughout the exercise. Keep your wrists and forearms in a straight line and locked. Do not curl your wrists while performing the movement.
5. Dumbbell Tricep Kickback
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Dumbbell tricep kickbacks are a great exercise to isolate your medial and lateral tricep heads. Most people leave gains on the table while performing this lift by lifting heavier than they should.
Steps:
Hold a dumbbell in each hand with your palms facing in toward each other.
While keeping your knees bent slightly, engage your core and maintain a straight spine as you hinge forward at the waist, bringing your torso almost parallel to the floor.
Pin your elbows to your sides.
Keep your head in line with your spine and tuck your chin in slightly. Imagine holding an egg under your chin.
Push the dumbbell back explosively by straightening your elbows.
Pause and contract your triceps at the top.
Slowly return to the starting position.
Repeat for recommended reps.
Next Read: The Best Cable Exercises For Your Triceps
Wrapping It Up
Cable tricep extensions can open the doors to ultimate horseshoe gains. Now that you have all the tools you need to turn your twigs into venomous pythons, you need to ensure you are not half-assing your way through your workouts.
Focus on establishing a mind-muscle connection, perform the exercises with perfect form, channel the power of visualization, and soon enough, it will look like a horse kicked you in the back of your arm. Good luck!
Which is your favorite tricep exercise? Let us know in the comments below. Also, be sure to follow Generation Iron on Facebook and Twitter.
How to Retain Muscle While Dieting
How to Retain Muscle While Dieting
Everybody talks about losing weight this and losing weight that, but what we all really mean without knowing it is we’re all trying to lose fat specifically.
Fat is inflammatory adipose tissue that increases your risk of disease and decreases your risk of landing a date. Hey, I’m just being honest.
But anyways, fat is the tissue you want to lose. Weight is simply an arbitrary word for mass. If you diet improperly, you may lose weight, but you may also lose muscle which is not ideal.
Muscle improves your health, strength, and makes you look good naked. You want more of it. So the goal of dieting isn’t simply to lose weight. The goal of dieting is to lose fat tissue while retaining as much muscle tissue as possible.
This isn’t always easy because to lose fat, you have to eat in a caloric deficit meaning your body is taking in fewer calories than it can burn off. It is in an inevitable state of breakdown which also increases the chances of muscle loss.
Fortunately, there are things you can do to protect your precious muscle mass and force fat tissue to exclusively come off your body instead.
Don’t Crash Diet
You know all those people who succumb to juice cleanses and overnight fasts? Yeah, don’t be one of them. Less food means faster weight loss, but people forget that food is fuel. You need it to construct muscle tissue, repair tissue damage, and fuel performance.
Extremely low-calorie diets are not favorable for muscle retention especially in lean individuals who have a lot of muscle to lose (1).
Calories and protein are building blocks to your muscles. Protein specifically does the work, but more calories spares muscle breakdown. This is why you have to keep protein high, but you can’t drop calories too low either. There’s a time and place for aggressive dieting, but more calories is generally favorable.
Protein should be set to at lest 0.8 grams per pound of bodyweight daily. Calories should be low enough to cause weight loss, but not so low that you lose more than 2% of bodyweight each week. In addition avoid any sort of calorie cycling that forces you to eat minimal food on specific days.
You want consistent calories especially if you’re training frequently. In addition, eating a diet rich in vitamins and minerals is ideal to maintain health, bodily functions, and muscle mass (2). Sure, you can lose weight by eating donuts in a deficit, but you’ll get better results eating mostly whole minimally processed foods.
Think foods that come from the ground or has a face. Foods like potatoes, grains, veggies, fruits, beef, chicken, and fish.
Strength Train
Your body adapts to the stresses placed upon it. These stresses are often called a stimulus or as I like to call it, a signal. Every signal will notify your body to adapt. A bear running towards you will signal for you run away as you pee your pants.
Someone opening their arms and approaching you will signal to you to hug them.
Similarly, your body needs a signal strong to warrant muscle retention. That’s where lifting comes in. Research finds that any form of exercise can help retain muscle in obese beginners, but most of you don’t fit that category (3).
For leaner, more advanced lifters, you have to keep lifting. Lifting has the strongest muscle building signal, more than cardio, pilates, yoga, or any odd fitness trend out there (4).
Lifting causes muscle turnover which is simply a fancy word meaning muscle breakdown and muscle construction. If muscle breakdown exceeds muscle construction, you lose muscle. So while the signal from strength training is critical, there’s a science to it. Let me elaborate.
Optimize Your Training
2 aspects of training will optimize your muscle retention. The first is volume.
Why is volume so important? Volume is the dose of stress you apply to your muscles. You need some volume, but more volume also means more muscle breakdown. Research finds that too much volume for a muscle group within a session can be pointless or be counterproductive (5). You start accumulating too much fatigue and muscle breakdown.
In addition, too much overall volume can hinder your recovery. This is why how much work you do during a diet is clearly different than how much work you do during a bulk. Starting your diet may require you to drop your volume down or redistribute it so you’re not doing so much for one muscle within a session.
The other aspect to optimize your training is progressive overload. Because your food intake is lower during a diet, your recovery is compromised. This simply means you’ll make slower performance progress, but it doesn’t mean you should be plateaued.
In fact, your volume might be setup appropriately, but to guarantee muscle retention, you need overload. Simply put, you need to find ways to beat your performance over time whether that’s increasing weight every week, every 2 weeks, or eating a bit more food to fuel your performance.
By increasing your performance, you’re increasing the strength of the signal your muscles experience which forces adaptations. This adaptation occurs after your muscles have constructed more muscle proteins than it breaks down which we already established is a good thing.
Keep in mind, you can’t get complacent. As your muscles adapt, the stress that once force that adaptation may not be strong enough anymore. This is why adding weight, reps, or improving your performance becomes a never ending quest.
It’s okay though. Your physique will thank you in the long run.
Sleep Like Sloth
Sleeping is seen as a lazy thing, but in the world of fitness, sleeping is a game changer. Sleeping where you recover while your body produces anabolic hormones. So we already talked about sending the necessary signal for adaptation. That signal is a stressor and you must recover from that stress.
If you can’t recover for your next workout, you can’t keep adding overload or worse you have piss poor workouts.
Research finds that the muscle to fat ratio loss during diets are dramatically different between people who sleep sufficiently compared to those who are sleep deprived (6).
This may be the least sexy and obvious thing on this list, but it’s importance is paramount. If you struggle with sleep, try one of these tips:
Sleep and wake at a consistent time.
Keep your room dark. Use black electrical tape to cover any lights or invest in an eye mask.
Keep your room sound proof. Use ear plugs if you have to.
Shut off all electronics and dim your lights an hour or two before bed.
Do something relaxing before bed like reading, journaling, stretching, or foam rolling.
Supplement with 3mg of melatonin and 400 mg of magnesium citrate if you need to.
Feed the Muscle, Starve the Fat
Anytime you embark on weight loss, keep in mind, what you lose is deeply important. Lose muscle and your physique gets worse. Lose fat and your physique gets better.
If you want to starve your fat away, you have to eat in a deficit, but don’t crash diet. Diet intelligently with whole foods, plenty of protein, and a reasonable amount of calories.
In addition, you need to signal to your body to retain or build more muscle with optimal strength train. Adjust your volume appropriately and keep setting PR’s. Sleep is the glue that hold it all together keeping hormones healthy and repairing your muscles.
References
Garthe . “Effect of Two Different Weight-Loss Rates on Body Composition and Strength and Power-Related Performance in Elite Athletes.” International Journal of Sport Nutrition and Exercise Metabolism, U.S. National Library of Medicine, pubmed.ncbi.nlm.nih.gov/21558571/.
Biolo, SP. Maggi, et al. “The Muscle Protein Synthetic Response to Meal Ingestion Following Resistance-Type Exercise.” Sports Medicine, Springer International Publishing, 1 Jan. 1995, link.springer.com/article/10.1007/s40279-019-01053-5.
Calbet, Jose A L, et al. “Exercise Preserves Lean Mass and Performance during Severe Energy Deficit: The Role of Exercise Volume and Dietary Protein Content.” Frontiers in Physiology, Frontiers Media S.A., 24 July 2017, www.ncbi.nlm.nih.gov/pmc/articles/PMC5522839/.
Willis, Leslie H, et al. “Effects of Aerobic and/or Resistance Training on Body Mass and Fat Mass in Overweight or Obese Adults.” Journal of Applied Physiology (Bethesda, Md. : 1985), American Physiological Society, 15 Dec. 2012, www.ncbi.nlm.nih.gov/pmc/articles/PMC3544497/.
Rebaï. “Reducing Resistance Training Volume during Ramadan Improves Muscle Strength and Power in Football Players.” International Journal of Sports Medicine, U.S. National Library of Medicine, pubmed.ncbi.nlm.nih.gov/24048913/.
Nedeltcheva, Arlet V, et al. “Insufficient Sleep Undermines Dietary Efforts to Reduce Adiposity.” Annals of Internal Medicine, U.S. National Library of Medicine, 5 Oct. 2010, www.ncbi.nlm.nih.gov/pmc/articles/PMC2951287/.
5 Ways To Integrate Powerlifting And Bodybuilding
5 Ways To Integrate Powerlifting And Bodybuilding.
The longstanding relationship between bodybuilding and powerlifting has generally been that of a healthy rivalry. But sometimes oppositional thinking can blind one camp to the benefits of the other.
Recently, powerlifting has become increasingly fashionable in the fitness community, and new athletes are rising who are skilled in both powerlifting and aesthetic training, among them are names like Stan Efferding, and Susan Salazar. The following are some of tips for incorporating powerlifting and bodybuilding.
1. Heavy weights, higher reps
Powerlifters prioritize neurological training, but hypertrophy work (6-15 reps) builds a foundation of actual muscle for that training, which is often neglected by powerlifters. Often the weakest link for powerlifter is not their ability to recruit muscular force, it’s the amount of muscle available for recruitment. Bodybuilders often forget that hard, dense muscle and serious thickness is built with heavy weight. He compares Ronnie Coleman and Phil Heath: one preferred lifting very heavy and the other didn’t. The difference is clear.
2. Exchange Movements
To the powerlifters, it’s important to to balance the body. A more complete muscular system will minimize injury, increase strength and mobility, and allow the body to optimally recruit firing patterns.
To the bodybuilders, include some compound movements. Low bar squats are one of the best hamstring and glute builders out there. Paused bench press gives your chest and triceps a completely different stimulation and leads to thickness and growth because you’re starting from a dead point in a different firing pattern. And things like sumo deadlifts can take a lot of pressure off the precious low back while being phenomenal lower body developers.
3. Exchange Rep Ranges
Most bodybuilders would benefit from occasionally lowering the rep range to 1-3. A more powerful neurological system will always be a driver of muscular gains.For powerlifters he recommends occasional sessions of over 15 reps. Increased blood flow pulls nutrition into the joints and stimulates growth in slow twitch fibers. It will also help powerlifters walk up long staircases without feeling out of breath.
4. Nutrition
For bodybuilders, we recommend increasing carbohydrate intake. Carbs help strength performance and can be added slowly and safely into any diet if monitored properly. If you care about strength performance, you need carbs. Powerlifters, by contrast, should have focus on proper macros. Just because strength is king doesn’t mean donuts don’t hurt. He recommends baseline of 1.2-1.5g of protein, 1.5-4.0g of carbs, and 0.3-0.6g of healthy fat per pound of body weight.
5. Strategic Periodization
If you want to compete in both sports, strategic programming must be employed year round. Obviously, one doesn’t want to be maxing out 4 weeks out from a show and you don’t want to be doing a ton of accessory volume 4 weeks out from a meet. Everything has it’s place in a strategic and balanced program.
What do you think of these 5 Ways To Integrate Powerlifting And Bodybuilding? Let us know in the comments below. Also, be sure to follow Generation Iron on Facebook and Twitter.
Russel Orhii Sets New Squat PR And Unofficial World Record With 755-Pound Lift
Russel Orhii could be looking to build on his world record in the 83kg category.
Russel Orhii has completely asserted himself as one of the top powerlifters in the 83kg category. He has not competed recently but has continued to gain strength and shows it off on social media. Recently, Orhii shared a video of a massive 342.5kg (755lb) raw squat.
This is a new PR for Orhii and an unofficial world record in the IPF. Orhii won the 2021 IPF World Championship in the 83kg category and currently holds the squat and total world record. According to his Instagram, this lift was 22kg (48.5lb) heavier than that of his current record.
“755LBS/342.5KG ???
All time squat PR. I’m fucking hungry.
#GetBetterToday“
Russel Orhii is a two-time IPF World Champion and five-time ISAPL Raw National Champion. In 2021, he set some new PRs in competition and will continue to build upon these numbers. This includes a 323kg (712.1lb) squat and 843kg (1,858lb) total during the 2021 USAPL Raw Nationals. During the 2021 IPF World Classic Powerlifting Championships, Orhii completed a 333kg (734.1lb) deadlift. His bench press competition PR came back in 2019 with a 195kg (429.9lb) lift.
Orhii has competed in both the IPF and USAPL in his career. For a world record to count as an IPF record, it must be in a sanctioned competition by the organization. This means his world records are actually lower than his competition PRs.
The 2021 IPF World Classic Powerlifting Championships was the site of both of Orhii’s world records. This includes a 320.5kg (706.6lb) squat and 841kg (1,854.1lb) total.
Russel Orhii will not only focus on powerlifting in 2022 but has plans to compete on the bodybuilding stage as well. His ability to maintain his elite strength while preparing for bodybuilding is extremely impressive. It is unknown when he will make his debut but it is likely to come some time this year. During his training, Orhii has implemented some posing routines and other aspects that will help on stage.
It is clear that Orhii is the top powerlifter in the 83kg category. Right now, it is difficult for other competitors to come close to his lifts. As he continues to transition to bodybuilding, this is a chance for Russel Orhii to show his versatility and overall skill in multiple areas.
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