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Derek Joe Profile & Stats
The biography, life, and accomplishments of Derek Joe
Derek Joe is a bi-racial (African American/Caucasian) professional International Natural Bodybuilding Association (INBA)/Professional Natural Bodybuilding Association (PNBA) natural bodybuilder born on August 6, 1986. He’s the reigning Natural Olympia Classic Physique champ and has signed a multi-media contract with Generation Iron, INBA PNBA, and Iron Man Magazine.
Below is a complete breakdown of Derek Joe’s profile, stats, biography, training, and diet regime.
Full Name: Derek Lamar Joe
Weight
Height
Date Of Birth
198 lbs
5’10″
08/06/1986
Division
Era
Nationality
Classic Physique
2010
African American/Caucasian
Biography
Image via Instagram @djoe.hype
On August 6, 1986, Derek Joe was born in Mesa, Arizona. Although, he grew up in Tuscon, Arizona. Derek Joe’s competitive nature and love for sports lead him to natural bodybuilding. Growing up, Joe played every sport – if it involved running and jumping and a ball, Joe’s played it.
He was a three-sport letterman in high school for football, basketball, and track. His prowess on the field earned him a spot on the football team at the junior college level, where he played for two years. After that, Derek Joe landed a position on the team as an assistant coach and strength and conditioning coach.
However, Derek Joe missed competing and needed something to fill that void. And his desire was met once a friend who happened to be a pro natural bodybuilder encouraged him to start competing in natural bodybuilding. His friend was sure he would do good! Well, it turns out Joe’s friend’s hunch was correct. Derek Joe stated:
“After stepping on stage for the first time and seeing the other more experienced athletes, my eyes were opened to just how far I could potentially take my body naturally. From that point, I was set on continuing to compete and push my own natural limits.”
Since then, natural bodybuilding has worked out well for this 2021 Natural Olympia Classic Physique champ. Admittedly, Joe’s been open about the difficult decisions he had to make regarding his lifestyle, career, relationships, finances, and time. Although, he said it’s been worth it. He recently quit a full-time medical sales job he worked at for three years. Now, Derek Joe plans to coach other athletes and the general population to reach their fitness goals. And, of course, he plans to ramp up his training to prep for future competitions.
Competition History
2021 INBA/PNBA Natural Olympia Classic Physique Open – 1st
2021 Mr. America Classic Physique Open – 2nd
2021 INBA/PNBA Iron Man Magazine International Classic Physique Open – 2nd
2020 INBA/PNBA Grand Canyon Classic Classic Physique Open (earned pro card) – 2nd
2018 NPC Terminator Classic Physique Open – 2nd
2013 OCB Sun Valley Natural Men’s Bodybuilding Open – 6th Place
Workout Plan
https://www.instagram.com/reel/CYse2bcBzSc/?utm_source=ig_web_copy_link
Derek Joe splits his workouts into a six-day split consisting of upper body push, upper body pull and abs, and legs. Below are the exercises, sets, and reps he performs.
Day 1: Upper Body Push
Day 2: Legs
Day 3: Upper Body Pull and Abs
Day 4: Upper Body Push
Alternating Incline Dumbbell Chest Press (bottom hold): 4 sets × 8-12 reps
Flat Dumbbell Chest Press: 3 sets × 8-12 reps
Flat Bench Fly: 3 sets × 8-12 reps
Seated Alternating Arnold Press: 4 sets × 8-12 reps
Seated Alternating Lateral Raise: 3 sets × 8-12 reps
Rear Single Arm Cable Fly: 3 sets × 8-12 reps
One Arm Overhead Triceps Extension: 4 sets × 8-12 reps
Alternating Dumbbell Skull Crusher: 4 sets × 8-12 reps
Day 5: Legs
Bulgarian Split Stance Squat: 4 sets × 8-12 reps
Walking Lunge: 4 sets × 12 reps
Single-Leg Deadlift: 4 sets × 12 reps
One-Legged Standing or Donkey Calf Raise: 4 sets × 8-12 reps
One-Legged Seated Calf Raise: 4 sets × 8-12 reps
Day 6: Upper Body Pull and Abs
Dumbbell Row: 4 sets × 8-12 reps
Single Arm Lat Pulldown: 4 sets × 8-12 reps
Supinated Alternating Bent-over Row: 4 sets × 8-12 reps
Alternating Dumbbell Curl: 4 sets × 8-12 reps
Concentration Curl: 4 sets × 8-12 reps
Crunches (weighted): 4 sets × 20 reps
Decline Sit-up: 4 sets × 20 reps
What Are Derek Joe’s Favorite Exercises?
“Barbell Squat: this is the first exercise I ever learned to do in the weight room and is one of the most foundational.
Bulgarian Split Squat: I like to incorporate single-leg movements as much as possible.
Hammer Strength Incline Chest Machine done with cross body single-arm press: I’m putting more focus on my upper chest this season, so I started doing these, and they really hit that area well and allow me to focus on contracting/isolating the muscle where I need it to.”
Nutrition
Derek Joe says his diet is more flexible during the off-season, but he follows a similar structure as his in-season nutrition. Derek Joe stated:
“I eat more fruit, vary my carb and protein choices, and have periodic cheat/refeed meals as I feel needed. Right now, my coach has me at and will be pushing me past 4,000 calories daily, eating 210g protein, 530g carbs, and 95g fat.”
Off-season Meal Plan
Meal 1
1 scoop protein shake (plant-based)
2 tablespoons of chia Seeds
carbs of choice to fit macros (e.g., 2 cups of oatmeal)
Meal 2
1 cup of quinoa
24 whole almonds
1 cup of green veggie (spinach or green beans preferred)
Meal 3
6 oz. tofu (organic baked tofu sriracha flavor, or comparable brand)
1/2 cup of quinoa
1 cup of green veggie (spinach or green beans preferred)
Meal 4
Quest/protein bar of choice or 1 can of tuna
carbs of choice to fit macros (e.g., 2 cups of rice OR 1.5 cups of oatmeal)
Meal 5
8 oz. Salmon
carbs of choice to fit macros (e.g., 2 cups of rice)
1 cup of green veggie (spinach or green beans preferred)
Although Joe follows a similar framework with his nutrition during the season, he gets more strict. According to Joe:
“My coach and I keep everything very simple, eating the same foods every day. I’m communicating with my coach more frequently, so if my body feels like it needs something, we discuss it together before making any changes.”
Supplements
Below are the supplements Derek Joe takes.
Gains in Bulk: creatine, glutamine, digestive formula (enzymes), liver and kidney cleanse
Plant Jym (plant-based protein): oatmeal cookie flavor – higher in sodium, so he only uses this during the off-season or bulking phase.
Muscle Quick Vegan protein from One Stop Nutrition: chocolate ice cream flavor. He uses this or something similar when prepping for a show (lower sodium).
Other supplements: vitamin D, vitamin C, zinc, fish oils
Personal LIfe
Derek Joe is a homebody despite being in the spotlight on stage competing in natural bodybuilding. However, he likes to stay active, try new things, and meet people. Also, he enjoys reading and anything outdoors. Derek Joe puts ample time into his business, fitness, and personal brand outside of leisure. Above all, Derek Joe saves time for his family and friends.
Stanimal De Longeaux Launches New CBD Business Alpinium
Stanimal De Longeaux has burst onto the scene in the CBD business.
Stanimal De Longeaux is a Classic Physique bodybuilder who has recently ventured into the business world. On Wednesday, De Longeaux launched his very own CBD company, Alpinium.
The company website currently has six products for sale and there will be many more coming. There is CBD oil, from 10%-30%, along with organic soft gels. In the wellness category, Alpinium offers CBD arnica gel and lipstick. The purpose of these products is to help with recovery for athletes.
“It is in the heart of the Swiss Alps, privileged terrain of conquests and human exploits, that our brand ALPINIUM finds its origin and draws its strength. Resulting from an unprecedented collaboration between CBD professionals and sports professionals, out brand highlights, through a range if innovative products, the link between nature and performance,” the alpinum website says, translated from french.
Stanimal De Longeaux began this business to aid athletes while recovering and to release stress. As a bodybuilder himself, this is something he knows about.
De Longeaux competed in two competitions last year. He finished fifth at the Toronto Pro Supershow in December and this was the last time he was on stage. De Longeaux is a former Top 10 finisher in the Olympia. He competed at the biggest event of the year in 2019.
Alpinium will continue to grow and provide necessary products for rest and recovery. There are many benefits to using these products and they are laid out on the company website.
“Coming from certified organic farming and production for which we control the entire process, our natural solutions are approved and requested by many professional and amateur athletes for their multiple benefits. Muscle and recovery, stress, and effort management, sleep, concentration, and detox.”
For more news and updates, follow Generation Iron on Facebook, Twitter, and Instagram.
Why Peanut Butter Works Well For Your Bodybuilding Gains
Who doesn’t love peanut butter, right?
Peanut butter has been a staple in our diets since we were kids, of course, unless you have an allergy. But for those who aren’t allergic, think of how many peanut butter and jelly sandwiches you’ve eaten in your life. Most likely tons. But peanut butter is also a worthwhile ingredient in many others foods and can really work to help all areas of your gains. As a tasty and versatile option, peanut butter has stood the test of time for bodybuilders and other athletes alike.
As a staple food for virtually everyone, this is packed with macronutrients and serves you fat in a healthy way. While we all eat different amounts of it, it is important to remember that there are alternatives for those allergic or seeking a different option. Even for people on a diet, peanut butter is a good option for what it can do and how it can affect your weight loss and muscle building goals.
Let’s take a look at peanut butter and see what makes this a nice choice to include in your bodybuilding diet. With plenty of benefits, this will go well with many foods and allow you to enjoy your meals while still seeing worthwhile gains.
Benefits For Bodybuilding
The benefits of putting peanut butter in your diet are great and can work well for those bodybuilding gains. For those looking to capitalize on nutrition and see health benefits, while also increasing performance, peanut butter is definitely a food worth putting on the shelf.
Benefits of peanut butter include:
Healthy fats: Containing a healthy amount of fats, you get this macronutrient into your body so you see the best gains and reach your daily fat intake (1).
Decent protein amount: It does have a good amount of protein as well to help with those protein needs like muscle growth, recovery, and fat loss.
Other vitamins and minerals: The added benefit is that it also has small amounts of vitamins and minerals, like magnesium and zinc, so these get added to your diet (2).
Versatile food: As a versatile food, you can put this with many things for that convenient snack and worthwhile benefits.
Keeps you more full: Anything that keeps you more full will help with weight loss and peanut butter is a good choice to include for those who find themselves always hungry.
Potential Downsides
Like everything, peanut butter does have some potential downsides to address. This will help you better prepare so you don’t find this harmful to your gains.
Some downsides are:
Calorie count: It can be high in calories which is something to watch for. With the wrong serving size amount, what you’ll find is it is easy to overeat and consume way more calories than intended.
Too much fat: With the wrong serving size, you may take in too much fat, so that is something to consider as well.
Allergies: Of course, those with an allergy should not eat this and while they won’t get the benefits of peanut butter, here is where those nice alternatives come into the mix.
Why Peanut Butter Is Good For Those Bodybuilding Gains
Those looking to benefit from a versatile and convenient food will find peanut butter to be the perfect solution. Bodybuilders need those foods that taste good but that can always work to see great gains. Able to provide a good amount of macronutrients, peanut butter is definitely something to consider for your workout, pre or post, meals. Getting the right amount of fats and protein, as well as carbs, is also a big bonus with peanut butter, for you now have a food to balance out those macronutrients (3).
Ultimately, you want something that can be paired well with other foods, like bread or yogurt, among others, so you only see the best gains. Peanut butter can provide this, but just be careful of calorie count and too much fat, easy things to avoid with diligence.
Best Time To Eat Peanut Butter For Workouts
When it comes to the best time to eat peanut butter, it comes down to properly digesting and letting yourself get all of those vital nutrients. Before your workout, eating peanut butter, like in a peanut butter and jelly sandwich, is not a bad idea, as long as you give yourself time to let it settle in your stomach. That feeling when it feels stuck in your throat or upper chest is a killer and can hinder your workout. If you are going to eat before, try to aim for a couple hours to allow for ample digestion time.
For after your workout, this isn’t a bad idea, although typically it is important to consume more carbs and protein as opposed to fat. If you have enough protein and carbs in your meal, then having some peanut butter won’t make or break your gains.
Great Alternatives
While peanut butter is a great option, looking to alternative sources can help with your gains as well. For those who have allergies or are just looking for something different, plenty of different nuts and seed butters are out there (4). While the taste may change, they will still contain nutrients and can help with all your goals, no matter what you try and accomplish.
Peanut butter alternatives include:
Almond Butter
Cashew Butter
Coconut Butter
Hazelnut Butter
Sunflower Seed Butter
Powdered Peanut Butter
Wrap Up
Peanut butter has the ability to help with all your gains and is something to heavily consider putting into your bodybuilding diet. With the right amount and a careful approach, you will see those gains you want most in no time. For those who need alternatives, they do exist so you don’t miss out on any of the great benefits peanut butter has to offer. Give this a try, enjoy the versatility and convenience, and see what it can do for your gains 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
Harvard Medical School (2019). “Ask the doctor: Why is peanut butter “healthy” if it has saturated fat?”. (source)
Ros, E. (2010). “Health Benefits of Nut Consumption”. (source)
Lambert, C.; et al. (2004). “Macronutrient considerations for the sport of bodybuilding”. (source)
Gorrepati, K.; et al. (2015). “Plant based butters”. (source)
5 Best Supersets For Back
Here are five massive supersets to try on back day!
Most of us will endure chronic back pain at some point in our lives, now more than ever in a world where we spend much of our time sitting and hunched over computers and smartphones. There’s nothing like back pain to sabotage a steady workout program and disrupt everyday routines.
It doesn’t have to be that way. An effective back workout not only develops the muscles that give us a broad, V-shaped torso but also counteracts the effects of sitting and hunching. If we can create stability through the hips, midsection, and shoulders – the massive area covered by the back – we can reduce the possibility of long-term ailments, including back pain. Studies show that postural awareness limits back pain.
It’s possible to strengthen and stabilize our backs at the same time. Not only can we work big muscle groups along the posterior chain, we inevitably pull in many other muscles, making a back routine one of the more effective and efficient ways to train. That’s especially true in a superset routine where we alternate push-pull movements or upper and lower body to keep things moving.
Pete Williams is a NASM certified personal trainer and the author or co-author of several books on performance and training.
FIRST SUPERSET: RIB OPENER AND BOW & ARROW
Rib Opener
What it does: This move lengthens and strengthens the muscles of the chest and back, creating mobility in the thoracic spine.
How to do it: Lay on your left side with the left (bottom) leg straight and your right (top) leg at a 90-degree angle atop a foam roller. Your left hand is on your right knee. Reach your right arm across your chest as if pinning a newspaper to the chest. Pull your chest to the right, getting a good stretch. Hold for two seconds.
How many? 2 sets of 10 reps on each side.
Bow and Arrow
What it does: A variation on the rib opener that also strengthens the muscles of the chest and back, creating mobility in the thoracic spine.
How to do it: Kneel on your right knee and place a short foam roller between the side of your left knee and a wall. Bring your hands together in front of you and then extend your right arm fully back, similar to a yoga Warrior 2 pose but with palms facing out. Hold for two seconds.
How many? 2 sets of 10 reps on each side.
SECOND SUPERSET: PULL-UPS AND PUSH-UPS
Pull-Ups
What it does: No other move makes you feel like you’re building that V-shape back. You’re hitting the muscles of your upper back, along with the shoulders, biceps, forearms, and chest.
How to do it: Grab the bar with an overhand grip. Hanging from the bar, pull your shoulder blades back and down to lift your body, and build momentum. Finish by pulling up with your arms.
How many? 2 sets of 10 reps (or as many as possible) with 30 seconds rest between sets.
Push-Ups
What it does: Though more of a chest exercise, it’s underrated as a back move because of how if executed properly, it challenges your stability and pulls in the shoulder blades, and lats.
How to do it: Familiar position with shoulder blades pushed away from the ground. Lower to an inch off the ground and explode back up.
How many? 2 sets of 10 reps (per side).
THIRD SUPERSET: ONE-ARM, ONE-LEG PLANK, AND HALF LOCUST
One-Arm, One-Leg Plank
What it does: This move challenges you to keep your back flat and stabilized.
How to do it: From a pushup position with forearms on the ground, push up off your elbows supporting your weight on your elbows. Tuck your chin so that your head is in line with your body. Lift one arm and opposite leg, hold for two seconds. Switch limbs.
How many? 2 sets of 10 reps (per side) with 30 seconds rest between sets.
Half-Locust
What it does: This yoga move strengthens the erector spinae muscles, which run on both sides of the spine from the pelvis to the upper back.
How to do it: Lie face down on the ground with arms by your sides. Inhale and lift your head and upper chest off the ground. Only lift a few inches, which should be enough to have everything above your breastbone in the air. Hold for two seconds and return to starting position.
How many? 2 sets of 10 reps with 30 seconds rest between sets.
FOURTH SUPERSET: BENT-OVER DB ROW, ONE-ARM, ONE-LEG,
MEDICINE BALL ROTATIONAL THROW
Bent-Over DB Row, One-Arm, One-Leg
What it does: This provides all of the benefits of a dumbbell row, but by doing it on one leg, we force ourselves to work our back and hamstrings by lowering the dumbbell deeper.
How to do it: Stand on one leg, grasping a dumbbell rack or bench in front of you with one hand. Drop your chest and lift the leg opposite your free hand to create a “T” with your body. Grab a dumbbell with your free hand, pull it to the side of your waist and then lower it. Do 10 reps on one side and then repeat with the opposite arm and leg.
How many? 2 sets of 10 reps.
Medicine Ball Rotational Throw
What it does: Like the one-handed cable rotational lift, this rotational movement provides many benefits, including adding strength and flexibility to the back.
How to do it: Stand facing a concrete block wall with feet shoulder-width apart and holding a medicine ball. Rotate your shoulders, hips, and torso away from the wall, taking the ball behind your hip. Turn your hip back to the wall and rotate the rest of your body, throwing the ball to the wall.
How many? 2 sets of 10 pers per side
FIFTH SUPERSET: LAT PULLDOWN and ONE-HANDED CABLE ROTATIONAL LIFT
Lat Pulldown
What it does: This signature back move is perfect for our parallel goals of building a bigger stronger back while also making us more resistant to injury and the back-related ailments brought about by sitting.
How to do it: Sitting on a bench or seat in front of the pulldown machine, quads resting under the support (if available), grasp the cable bar with a wide grip. While keeping your back straight, pull the bar down to chin or breast level while squeezing the shoulder blades together. Return to starting position.
How many? 2 sets of 10 reps.
One-Handed Cable Rotational Lift
What it does: Rotational movement provides many benefits to the hip flexors, but it’s underrated for working the back.
How to do it: Begin in a half-kneeling position in front of a cable machine, one knee on the ground and the opposite hand grabbing a low pulley. Rotate your trunk away from the machine as if starting the mower, drawing the handle toward your chest and rotating as far back as possible. If it feels like cranking a lawnmower, you’ve got it.
How many? 2 sets of 10 reps.
Straight Facts: Everything You Need To Know About Muscle Hypertrophy
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Jerry Brainum shares the straight facts on the three key factors involved in muscle hypertrophy – aka muscle growth.
If you are even a casual bodybuilder you have likely heard the term muscle hypertrophy. In simplest terms, muscle hypertrophy is the growth of muscle fibers. It’s a key factor in bodybuilding and sculpting a physique. While any gym goer has likely activated muscle hypertrophy through the act of weightlifting – there is a lot of science behind how this muscle growth actually occurs. Understanding the key factors behind this science can help you optimize your training for better muscle growth. In our latest episode of Straight Facts, Jerry Brainum breaks down everything you need to know about muscle hypertrophy.
So how does one achieve muscle hypertrophy? Resistance exercises, aka weightlifting exercises, are the number one best way to grow muscles. This may seem obvious – but it’s important for beginners to understand that resistance is what activates muscle hypertrophy. It can’t be avoided if you want to build bigger muscle and strength.
So how does this exactly work? When resistance is put on your muscles to the point of overload, muscle fibers are damaged. At this point, satellite cells, which largely remain dormant otherwise, activate to help repair the muscle fibers. During this action of repair – the fibers are built back thicker. Thus, muscle growth occurs.
Another interesting fact is that muscle fibers contain cells with multiple nuclei, which is scientifically called myonuclei. Typically, a cell has one nucleus – but this is not the case for muscle cells. What does this mean? It means that your muscle fibers can atrophy if not consistently kept in a cycle of being overloaded. This is why your muscles shrink if you stop working out.
But a fascinating aspect of myonuclei in muscle cells is that despite atrophy, the number of nuclei does not decrease. This means after taking a break from training, it’s much easier afterwards to build muscle back up when you begin training again.
Ways To Overload Muscle For Hypertrophy
So how does one effectively overload muscle for optimal hypertrophy? There are multiple factors at play that can help you achieve hypertrophy and muscle growth. The first tactic, and most commonly understood, is lifting heavy weight. The definition of heavy weight of course is different for each person and their current strength level. So while we cannot suggest a specific weight to achieve “heavy lifting” – the best way to ensure you are lifting heavy is to lift weight that exhausts you after 6-8 reps per set.
But for those who do not want to lift heavy, there is a way to achieve muscle hypertrophy through lifting light weight. This is done through lifting to failure. Jerry Brainum went into full detail on training to failure in our last week’s episode. Training with lower eight but at a higher volume has been proven to help build muscle. But this is only if you train to failure. Many believe they are training to failure – but do not actually achieve it. Which may lead to hitting a plateau. Often training to failure involves pushing past your perceived limit. It’s challenging and often takes time and experience to fully understand and achieve.
Lastly, you can also achieve muscle hypertrophy by adjusting the rest time between sets. Shortening your rest time puts more stress on your muscle. This leads to muscle growth. However, it should be noted that shorter rest times between sets do not help you build strength. A minimum of 2 minutes between sets are required to recover energy needed to slowly build your strength level. While short rest periods may help muscles grow – you will find your strength plateauing.
The 3 Main Factors Involved in Muscle Hypertrophy
Now that we know how to achieve muscle hypertrophy, what are the actual scientific factors at play behind the actions? Jerry Brainum breaks it down into three main factors. Understanding these factors can help you improve your training regimen for more optimal growth.
The first and easiest to understand is mechanical tension. This is simply the amount of stress or resistance you physically put onto your muscle. This is the underlying factor as to why resistance training is the number one activity for building muscle.
The second factor is metabolic stress. This is when the muscle fatigue byproducts, such as lactate, help stimulate muscle growth. However, this is a debatable issue. While many fitness experts believe there is enough evidence to prove metabolic stress is a real factor in hypertrophy, there are scientists who believe this has yet to be undisputedly proven. For those who wish to achieve a better metabolic stress during muscle hypertrophy – the key tactic to focus on is time under tension. This is how long you are contracting your muscle during a lift.
Lastly, muscle damage is the last factor contributing to muscle hypertrophy. As explained at the top of this article, damage to your muscle fibers lead to satellite cells repairing the fibers. This causes the fibers to be rebuilt thicker. Thus causing growth. But this factor is also under debate in the scientific community. There are those who believe that muscle fibers can be split via muscle damage. These split fibers then become separate fibers that also grow. While this has been observed scientifically in other animals – it has yet to be proven in humans. Though it remains a theory that many believe in.
Wrap Up
As you can see, Jerry Brainum has put together an exhaustive breakdown of everything you need to know about muscle hypertrophy. There are details that we couldn’t fully cover in this article – so be sure to watch the full Straight Facts podcast episode above for full guidance on this important core concept in bodybuilding. Also make sure to stop by every Wednesday for new episodes of the podcast!
Brian Shaw And Gabriel Peña Team Up For Massive Deadlift Session
Brian Shaw and Gabriel Peña recently shared a huge workout in Colorado.
It has become a tradition and popular style of training when two strongmen get together for a session. In this case, it was Brian Shaw and Gabriel Peña who were able to tea up in Shaw’s home gym in Colorado for a massive deadlift session.
Shaw is a four-time World’s Strongest Man champion who continues to perform near the top of the game. Peña has made a name for himself by pulling some massive deadlifts, using both the barbell and dumbbells. This is where the two got together for a session and Shaw shared the video to his YouTube page.
“Deadlift day is the best day.”
The workout for the two strongmen began with 15 minutes of single-leg Romanian deadlifts and reverse hypers. Shaw’s coach, Joe Kenn, added some chains on a loaded barbell while Shaw and Peña completed mid-shin paused deadlifts. The weight began at 225 pounds and it increased each set by 40 or 50 pounds.
After the paused deadlifts, the lifters moved onto vert pull deadlifts. This focuses on the eccentric part of the lift. The barbell began on blocks and Shawn and Peña pinned their shins against a T-bar. This forced their shins to remain upright and applies more tension to the posterior chain.
“That starting position is what we’re trying to emphasize…If it’s another way to fortify my deadlift…I’ve got an open mind and am ready to learn.”
Brian Shaw and Gabriel Peña focused on the eccentric portion of the movement but also wanted to make sure to work on explosive strength. The workout ended with yoke walks. The duo focused on exercises that will be present during some of the major strongman competitions.
Shaw is not a competitor in the 2022 Arnold Strongman Classic. He will plan to compete during the 2022 World’s Strongest Man competition. This will take place from May 24-29 in Sacramento. Shaw has a chance to tie Mariusz Pidzianowski for five victories, which is the most all-time. Shaw finished second during the 2021 show. He will also host the third annual Shaw Classic in 2022, which will take place from Aug. 13-14 in Loveland, CO.
Peña was forced to miss the 2020 WSM with a heart issue. He was named an alternate during the 2021 show and could be looking for a big return this year.
Brian Shaw and Gabriel Peña showed off their elite strength in this workout and that means they are working to do some impressive things in 2022. It will be interesting to see where the two strongmen go from here.
For more news and updates, follow Generation Iron on Facebook, Twitter, and Instagram.
Samson Dauda Looks Unreal Weeks Out From The Arnold Classic
Samson Dauda looks incredible heading into the Arnold Classic.
It looks like Samson Dauda is bringing his A game to the 2022 Arnold Classic. The British bodybuilder has been showcasing a top level physique in his last several stage appearances. He has put on some incredible performances winning the Prague Pro at the end of 2021. He also cracked the top three in the KO Egypt Pro and Romania Muscle Fest Pro. With his recent updates on Instagram it’s clear that Dauda could potentially pull off a major upset in March.
Potential is something that can’t be quantified. In terms of bodybuilding you can just see it. Some individuals just have that it factor, the kind of incredible natural gifts that can carry them to dominance. It’s clear that Samson Dauda is one of those blessed individuals.
Now while he may possess genetic gifts, make no mistake, Samson Dauda had to work hard to get to where he is today. Countless days in the gym, training not only his body, but his mind as well. The constant dieting to help his recovery and fine tune his physique. Dauda like any other bodybuilder has put in the work to achieve greatness.
Incredible Potential Realized
From the looks of things Samson Dauda has put in a ton of work prepping for the 2022 Arnold Classic. The British bodybuilder has been working with veteran bodybuilder and coach Milos Sarcev to help unlock his potential. It’s clear that Dauda has turned a corner and shows such incredible musculature it’s truly mind boggling.
3 weeks out
Here we can see Samson Dauda putting in some incredibly hard training to bring his best to the Arnold Classic stage.
London UK stand up we’re hungry ???
3.5 weeks out from the @arnoldsports
Let’s go ??
There’s no doubt about it, Samson Dauda could be a dark horse to upset a lot of competitors at the Arnold Classic.
Do you think Samson Dauda can top the top three?
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.
Arnold Schwarzenegger Pays Tribute To Director Ivan Reitman
Arnold Schwarzenegger worked closely with Ivan Reitman on many projects.
After a bodybuilding career that dubbed him the greatest of all-time, Arnold Schwarzenegger took his talents to the big screen. This is where he worked with director Ivan Reitman on many projects and the duo got to know each other well. After the passing of Reitman, Schwarzenegger took to Instagram to pay tribute to his former colleague and friend.
Reitman passed away at the age of 75 at his home in Montecito, CA on Saturday. The cause of death has not been specified at the time of the announcement. Reitman found great success directing comedies such as “Animal House” and “Stripes.” He worked with the likes of Bill Murray and John Belushi, along with Schwarzenegger, during his career.
Together, Ivan Reitman and Arnold Schwarzenegger put together “Kindergarten Cop” and “Twins,” which also featured Danny DeVito. On Tuesday, Schwarzenegger shared a heartfelt tribute to the director.
“Ivan Reitman is a legend. In Hollywood, he was bigger than life. He was comedy royalty.
In life, he was a mensch – a wonderful father and husband, a fantastic friend, a great human being. He was kind, he was generous, he was smart as hell, and he was always there for you.
I am devastated, and my thoughts are with the Reitman family.”
Arnold Schwarzenegger continued by describing how Ivan Reitman took a chance on him from the beginning. Schwarzenegger became a massive figure in bodybuilding and was able to use his impressive physique and charisma to put together a successful movie career.
“If you knew him, Ivan had a way of making himself a part of your story, and he certainly wrote a chunk of mine. I’ll always be grateful that he took a chance on this Austrian action-hero in a comedy during a time when the studios just wanted me to focus on finding new ways to kill bad guys, blow things up, and show off some muscles. I knew I could make it in comedy, but I needed someone else to know it to make it a reality. That’s why Ivan was a great director and friend: he could see something in you that other people didn’t, and he could help you show the rest of the world.”
Schwarzenegger ended his tribute by describing some experiences that the two had while putting together films.
“Making Twins, Junior, and Kindergarten Cop with Ivan was heaven for me. Spending the last few years working with him on Triplets, and once again seeing his passion and genius up close, was a joy. Just last week, I was talking about how excited I was to be on set again with Ivan this fall.”
Arnold Schwarzenegger remains an active voice in bodybuilding and beyond. It is clear the impact that Ivan Reitman made on his career and this led to a great tribute from the former bodybuilding champion.
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Forget Masturbation, These 6 Things Affect Your Workouts Even More
If you’ve been around the fitness scene long enough, chances are, at some point, you’ve been told by a gym bro that fapping can lead to weakness and muscle loss. On top of that, wanking before a workout is considered a sin by broscientists around the world.
Since this article is about things that affect your workout performance more than masturbation, we won’t go into if you should or shouldn’t have sex/masturbate before a workout. We have covered this topic in its entirety in a previous article. Check it out here.
Things Which Affect Your Workouts More than Sex & Masturbation
Work Stress
Do you know what’s worse than masturbating before a workout? Thinking about your boss before and during your workouts. Excessive stress is a known factor of decreased performance in every aspect – physical and mental.
While a small build-up of stress before an intense workout, a race, or a competitive event can improve your performance and focus, the problem begins when you begin to remain anxious constantly.
Stress is known to release cortisol in your body which increases your body fat storage levels and reduces your muscle mass. Cortisol also abrupts the protein synthesis and tissue growth by reducing the production of growth hormone.
The good news is, exercise is known to be a great stress-buster. No matter how tired or busy you might be, you should never miss a workout session. Creating a pre-workout ritual like listening to your favorite music or doing breathing exercises can be effective ways of getting you in your zone.
You’re Not Sleeping Well
If you’re not getting 6-8 hours of sleep every night, you’re just running on fumes. If you’re not rested well, no amounts of pre-workout supplements or caffeine can turn your workouts into productive sessions.
Sleep deprivation can impair your body’s fat-burning mechanisms, disrupt the insulin response, and can even affect your decision-making processes. Don’t be surprised if you can’t establish a mind-muscle connection in the gym if you haven’t slept well.
If you’ve trouble falling asleep, following a routine that includes things like not using your phone in the bed or switching off the lights after 11 pm can be of help. Waking up abruptly from deep sleep can also be a cause of exhaustion in some cases. Invest in gadgets/apps which help you wake up gradually.
Poor Diet
No matter how hard you train, you’re not going to get anywhere if you treat your body like a dumpster. Following a simple diet plan is one of the most effective ways of staying on track.
You should be eating anywhere between 6-8 meals every day spread-out evenly at two-hour intervals. Your diet should consist of lean proteins, unprocessed foods, and vegetables.
One of the most overlooked aspects of a diet plan is water. Dehydration can cause fatigue, headaches, muscle cramps, and prolonged muscle soreness. Drinking at least a gallon of water is necessary if you desire optimal performance.
Your diet plan should be designed keeping in mind your daily macronutrient requirements as per your goals. Reading labels and tracking calories should become second nature if you’re serious about your gains.
Your Muscle Recovery Lacks
Taking a day off of the gym can feel like a crime especially when you’re in your 20’s but you need to remember that you can’t give in your 100% in the gym if you’re not feeling your best.
If you’re constantly sore, you should consider taking an extra day off. Training too hard without proper recovery can lead to a state of overtraining. Overtraining can be counterproductive as it can lead to muscle catabolism.
You should give your muscles at least three days to recover before training them again. Rest days are a blessing-in-disguise. Recreational activities like yoga, swimming, biking can give your muscles enough stimulation to help with recovery.
If you’re a serious lifter and are having troubles with your muscle recovery, you should consider using supplements. A protein, BCAA, and glutamine supplement can be game-changers in helping your muscles recuperate from your grueling workouts.
Genetics
Although hearing this might break your heart, genetics play a massive role in how your muscles develop. You might do the same calf exercises and lift the same weights as your training partner but there are no guarantees that your lower legs won’t remain the twigs they are while your buddy’s turn into full-brown bulls.
The good news here is, while you could have a genetically weaker muscle group, you can make up for it elsewhere. Your workouts should be designed around your genetic predispositions.
If you are slow-twitch muscle dominant, you’ll excel in exercises that require bursts of speed and power but will probably fatigue quickly. Getting to know your body takes a lot of time, and understanding what works for you takes even longer, so be patient.
Your Mental Health Needs Attention
Being under immense work or personal life pressure can kill your mood and motivation of working out but deteriorating mental health can impact every aspect of your life – both psychological and physiological.
Prolonged muscle soreness, fatigue, insomnia, anxiety, muscle, and joint pains, and decreased appetite are a few symptoms of deteriorating psychological health. If you are experiencing any of these symptoms, you shouldn’t wait for them to die down but should instead consult a professional at the earliest. Letting mental problems run for longer can worsen the situation.
Most of the therapists, in any case, will suggest some sort of exercise in your recovery program. Working out can release endorphins (happy hormones) which can help alleviate your mood and can induce a sense of well-being.
While broscientists confuse ejaculation with wasting testosterone, they hardly talk about the things which can actually hamper your growth inside and outside the gym. If you want to see gains, impress the bodybuilding gods by working on the things mentioned in the article.
How are your gains going? Let us know in the comments below. Also, be sure to follow Generation Iron on Facebook and Twitter.
You’ll Be Surprised How Much These Instagram Fitness Models Earn
Check Out These Millionaire Instagram Fitness Celebrities
There are no arguments that Instagram is turning into one of the biggest social media platforms. Fitness junkies love following and double tapping their favorite athletes’ pictures on Instagram.
For these athletes, what started out as posting a few inspirational (or provocative) pictures of themselves online, turned into a lucrative business. Some of the female fitness athletes have built an empire backed by their loyal followers.
Once a fitness model earns a big enough following, she can earn anywhere between $5,000-$25,000 per sponsored post. This list is based on the number of followers of the models on the list, the number of sponsored posts they have done, their perceived brand value and the number of years they have been active on Instagram.
Paige Hathaway (Net Worth – $5.65 Million)
Paige Hathaway has been in the fitness industry for a very long time. Hathaway was one of the first “Instagram fitness chicks” and has endorsed brands like Shredz. Paige has 4 million followers on Instagram and is a hot target for brands looking to push their products on Insta.
Jen Selter (Net Worth – $3 Million)
Jen Selter has become incredibly famous thanks to her pear-shaped butt. Selter has 11.8 million followers on Instagram and makes frequent TV appearance to promote health and fitness. Jen, 24, is earning big bucks and is showing no signs of slowing down.
Ana Cheri (Net Worth – $4 Million)
Cheri started out as a Playboy playmate and has accomplished a lot since then. Ana has 11.1 million followers on Instagram. Cheri owns a gym with her husband and has her own swimwear line.
Michelle Lewin (Net Worth – $4 Million)
Michelle Lewin is one of the most recognized faces in the fitness industry. Lewin has 12.8 million Instagram followers and charges as much as $10,000 per sponsored Insta post. Michelle adds around 20,000 new followers on Insta every day.
Laci Kay Somers (Net Worth – $3 Million)
Laci Somers started out as an MMA ring girl and now has 9.2 million followers on Instagram. Somers’ fans followed her right from the MMA ring to Instagram. Laci had endorsement deals with Shredz, FitTea, and Flavor God seasonings.
Alexa Jean Brown (Net Worth – $2.5 Million)
Alexa Jean Brown is a blonde bombshell you should be following on Instagram. Brown is a mommy of two and has 1.9 million followers on Insta. Alexa is known for her pregnancy fitness guides.
Amanda Lee (Net Worth – $2.83 Million)
Amanda Lee has the perfect hourglass physique. Lee has also been called the blonde Jen Setler for her perfect rear. Scrolling through Amanda’s Instagram feed will become one of your favorite pastimes. Lee has 11.3 million followers on Instagram.
Abigail Ratchford (Net Worth – $3.42 Million)
Abigail’s Instagram feed is NSFW. Ratchford has 8.2 million followers on Instagram and she uses every inch of her 36DD-24-36 body to keep them entertained. Abigail’s role-play photos will leave you drooling.
Chantel Zales (Net Worth – $4.4 Million)
Chantel Zales is an A-list model and has 4.4 million followers on Instagram. Zantel has been featured in magazines like FHM and Maxim. Open this Latina’s Instagram Instagram feed and you’ll be hooked on for hours.
Kayla Itsines (Net Worth – $7.2 Million)
Kayla might be a surprise to most people on the list. Itsines has 8.7 million loyal followers on Instagram. Kayla has a “girl next door look” and she is cashing in on it by using her following to promote her bikini body guides.
*The actual net worth of these individuals may vary.
How much do you earn as compared to these athletes? Let us know in the comments below. Also, be sure to follow Generation Iron on Facebook and Twitter.
*header image courtesy of Instagram