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Hardcore Truth With Johnnie O. Jackson: How Powerlifting Principles Can Help Your Bodybuilding Training
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Johnnie O. Jackson breaks down the hardcore truth on whether you should train like a powerlifter or a bodybuilder.
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 his background of powerlifting training and bodybuilding training – and how you can use both to enhance your physique to optimal levels.
Johnnie O. Jackson is a notable bodybuilder not only for his impressive physique. He is also known for being one of the strongest pro bodybuilders in the sport. This is due to the fact that Jackson has competed as both a powerlifter and a bodybuilder. He’s trained in both disciplines and has used what he’s learned in both arenas to enhance his success. This mentality is very similar to legendary 8x Mr. Olympia champion Ronnie Coleman.
Many believe that Johnnie O. Jackson started as a powerlifter and then became a bodybuilder. But this isn’t true. In fact, Johnnie O. Jackson started out as a bodybuilder, discovered powerlifting for some time, and then went back to pro bodybuilding. Jumping into powerlifting after already spending some time developing his physique was a blessing in disguise. It helped him look at his bodybuilding training in a new way.
Johnnie O. Jackson advises the viewers in his latest episode – “You’re only as strong as your weakest body part.” This is just as true in bodybuilding as it is in powerlifting. But with powerlifting – that notion becomes clear much faster. Powerlifting is based on raw strength. If you have a weak body part – you’ll literally be able to lift less. So for a powerlifter, the most important thing to focus on is bringing up your most negative features.
Johnnie O. Jackson took this concept and applied it to his bodybuilding career. He realized that a lacking body part is not something that should be ignored. In fact, it should become your number one focus. By introducing powerlifting training into your workout plan – you can build more strength. That strength can then be used to push harder on exercises that help sculpt your physique. Essentially, that added strength from powerlifting can help bring your lagging body parts where they need to be.
Ultimately, there are hundreds of different training styles. Some are better than others – but many are simply dependent on what works best for you and your mindset. For Johnnie O. Jackson, powerlifting training helped him push to new levels. That kind of hardcore lifting fit his personality and helped him excel. Perhaps powerlifting can be the hidden key that you need as well. And if it’s not – that’s okay. Do further research, open your mind, and find new ways that might fit best for you.
Regardless, powerlifting can be a valuable tool in your arsenal to help improve your fitness and bodybuilding goals. You can watch Johnnie O. Jackson go into full detail by watching our latest episode of the Hardcore Truth above.
Frank Zane Shows Mike O’Hearn Great Exercise That Is Not Done Much Today
Mike O’Hearn joined Frank Zane for a workout including movements that are not done as frequently.
Frank Zane is one of the all-time great bodybuilders. At 79 years old, he has not stopped training in the gym and continues to share some of his knowledge with others. Recently, Zane was joined by Mike O’Hearn where the two went through some exercises that you might not see much today.
O’Hearn continues to show off a strong physique at 52 years old. He is a former Mr. Universe champion who has built an incredible following. O’Hearn has appeared on many magazine covers because of his natural physique.
Zane is known for being one of the pioneers of bodybuilding. He had battles with Arnold Schwarzenegger and even defeated the best to ever do it back in 1968. Zane went onto win the Mr. America and Mr. Universe title that same year. Over 50 years later, Zane still trains in his home gym and is not shy about helping others.
Mike O’Hearn has taken the same path as Frank Zane in recent years and shared a recent video to his YouTube page showing the encounter.
In the video, Zane is seen coaching O’Hearn during a set of dumbbell pullovers. Zane explains that this is a great exercise that is not performed much anymore. O’Hearn continues with a question to Zane asking what he would say if someone said that the lift causes injury.
“Maybe they would (get hurt), but that’s not me. So who cares anyway you know? I never was concerned with what people say. When I was in the gym, I never even talked to people. I just go in there and train,” Frank zane responded.
“Why don’t you go on social media and show them how to do it the right way? We don’t even have to mention them. Instead of going after people’s natives and criticizing, that’s just giving them attention. Just go out with something positive and say ‘ this is the way you do it.”
Mike O’Hearn went through movements and techniques of Frank Zane and likes hi mentality. He has been training for over 60 years and this mindset has not wavered one bit.
“You’ve got an old-school mentality that I just love. Because I feel like that it’s around the ones I came up with and everything. It’s like ‘yeah, great response it’ll hurt you it won’t hurt me’ it’ll enhance me. It was a minor change but I loved it better than what I do. It was more of a stretch than an over-exaggeration of technique.” Mike O’Hearn said.
Both Mike O’Hearn and Frank Zane have remained in great shape over the years. Contrary to belief, just because a motion is unorthodox or awkward, it does not mean that it will cause injury. This is exactly what Zane was showing here. In fact, it might be the most effective.
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Graham Hicks Will Miss 2022 Britain’s Strongest Man Due To Groin Injury
Graham Hicks will be forced to miss some time after suffering a groin injury.
Graham Hicks is no stranger to the Britain’s Strongest Man competition. He was victorious in 2019 but has been dealing with injuries since. The strongman will be forced to miss the 2022 Britain’s Strongest Man with a groin injury.
Hicks suffered the same injury prior to the 2021 World’s Strongest Man contest and was sidelined. He shared an explanation on his YouTube page. This is the reason Hicks will miss the show and you can even see when the discomfort began.
Graham Hicks explained that it was difficult to go through any of the movements necessary to a strongman. He quickly went to a doctor to check out the injury and figure out just how serious it was.
“At the moment, I’m not able to train in any of the events without significant discomfort.
I’m going to do everything that Stuart [the doctor] said, I’m going to really try to train smart and be patient, and hopefully it will pay off.”
This is a nagging injury that Hicks has been dealing with for over a year now. He has discovered different ways to train around the injury and has competed through it. Because the injury has not completely healed, Hicks will be forced to miss time while the groin strengthens.
After being victorious at the 2019 Britain’s Strongest Man event, Hicks missed the 2020 show with an undisclosed injury. In 2021, he won bronze and finished behind Tom Stoltman and Adam Bishop. Stoltman is the reigning champion while Bishop won the event in 2020. Both competitors will be present at the 2022 show and will highlight a group of 10 competitors.
2022 Britain’s Strongest Man Roster
Gavin Bilton
Adam Bishop
Andy Black
Mark Felix
Shane Flowers
Desmond Gahan
Pa O’Dwyer
Paul Smith
Luke Stoltman
Tom Stoltman
Graham Hicks was one of the contenders to win this event heading in. With his name out of the lineup, there will be another spot open for someone to slide into.
There is no timetable on Hicks’ return or when he will be able to compete again. It is likely that he will do what it takes to return quickly, especially since he has been training with the injury for a year now. The 2022 Britain’s Strongest Man competition is set to take place on Feb. 26 at the Utility Arena in Sheffield, England.
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Should You Train in the Morning or Evening?
Best Time For Working Out
If you’re into the fit lifestyle, chances are you’ve thought about this question at some point. Many people wonder if training at a particular time in the day can speed up their progress and get them to their goals faster.
If you’re looking for a simple answer to this question – there isn’t one. Whether you should train in the morning or evening for better results depends on various factors. Go through the factors mentioned below and see what time suits you the best.
Losing Weight
Most of the people who get a gym membership do so to lose weight. If you’re one of these people, several studies have proved that working out on an empty stomach (fasted cardio) can boost your fat-loss process.
Hormones are one of the most overlooked factors when it comes to physique transformation. Working out in the morning is great for people who want to lose body fat as testosterone (which fuels energy and muscle gains) soars in the AM.
Gaining Muscle
Meeting all your nutrition requirements is one of the most important factors in gaining muscle mass. Training in the evening can ensure that you’ve consumed enough calories and macronutrients to fuel your workouts and muscle growth.
Another great reason for the bodybuilders to train in the evening is that the cortisol levels (the muscle-eating hormone) climb by 75% in the morning, but normalizes at night. To support the argument of training in the PM, a study conducted by the Applied Physiology, Nutrition, and Metabolism showed that your anaerobic capacity is 7% higher during the evening workouts.
Sleep
Being able to get a sound sleep should be one of the most important considerations for choosing your training time as it aids in recovery and puts you on the fast track to goal achievement. Sleep is also one of the complicated factors as there are no clear winners here.
Researchers at Appalachian State University showed that people who lift at 7 am power down faster at night and produce more human growth hormone than evening trainers. On the other hand, the same study found evening gym time raises body heat like a warm bath and promotes sound sleep.
Work
Since most of the people who train are not professional athletes, their work timings have a major say in their workout schedule. If you work till late at night, you’ll have no other option than training in the AM.
Similarly, while you might not feel the best training late in the night (if you have a 9-5 job), you’ll have to make do with what you have. Whatever you do, you should not excuse yourself from working out due to a packed schedule – and your body will thank you for it later.
Lifestyle
Some people like to use the hustle mindset in their training, so they’ll wake up and workout long before the cock’s crow. And then some people like to train in the dead silence of the night.
The lifestyle aspect deals with figuring out if you are fine with giving up going out with your friends for dinner after work or whether you can stay motivated and energized for early morning workouts.
There is no one-is-better-than-the-other in this argument. You’ll have to figure out what works for you. We would encourage you to train at different times of the day for at least four weeks and settle on the time where you have the best workouts.
Are you an early gym lark or a weight room night owl? Let us know in the comments below. Also, be sure to follow Generation Iron on Facebook and Twitter.
Mistakes Men Make with the Mesomorph Body Type
Mesomorph’s Physique Potential
Mesomorphs have a superpower, unlike any other body type. They’re the best of both worlds and many gym rats are envious of these fellas.
However, many mesomorph men aren’t training the correct way to harness their power to the fullest. They end up doing the wrong training program, eating the wrong foods, and end up spinning their wheels instead of building the physique they’re capable of.
Once mesomorph men learn to train and eat correctly, they’ll have everyone’s head-turning. If you’re a man with the mesomorph body type, you’ll want to keep reading.
What is a Somatotype?
The way your body is naturally built and shaped, including your body composition and skeletal frame is your somatotype, aka body type. There are three different kinds of somatotypes: ectomorph, mesomorph, and endomorph. An ectomorph is skinny and lean, a mesomorph is compact and muscular, and an endomorph is round and large.
Interestingly, somatotypes derived from the researcher and psychologist from the 1940s, William Sheldon (1). Believe it or not, Sheldon also categorized these different body types to correlate to different personality traits.
Somatotypes all have their pros and cons and one isn’t necessarily better than the other, depending on what your goal is.
If your goal is to eat like an elephant and not have a pound to show for it, then you’ll benefit the most from being an ectomorph – think of a skateboarder. And if you want to be large and massive, then you’ll want to be an endomorph – think of an offensive lineman.
But if you want to fall somewhere in the middle, then a mesomorph is best. A good example of a mesomorph would be a wide receiver in the NFL. These guys are built, lean, and have a great portion of muscle without having much body fat.
Mesomorphs are well-proportioned with a muscular chest, shoulders, arms, and legs and distribute their weight evenly, and have a medium-sized bone structure.
Which One Are you?
After knowing a little bit more about the different somatotypes, you may be wondering which one you are.
If you have a hard time gaining weight and don’t carry much muscle, regardless of the countless days you spend in the gym and the endless amount of pizza you indulge in, you’re likely an ectomorph. But if losing weight is more of a struggle for you and you tend to store higher levels of body fat, you’re probably an endomorph. And if you walk around with a fair share of muscle mass and shed fat quickly (but pack on weight quickly if your diet gets too much out of control), you’re probably somewhere in the middle, making you a mesomorph.
One study found that children have a similar somatotype to their mothers (2).
Benefits of Having a Mesomorph Body Type
Having a mesomorph body is the best of both worlds. You don’t have any problem gaining weight or losing weight, and most people in the gym envy these guys. There is a myriad of benefits when it comes to being a mesomorph.
In fact, this 2018 study found a correlation between somatotype and anaerobic performance, and mesomorphs demonstrated higher strength (3).
Mesomorph Benefits:
Build muscle easily
Lose weight with a breeze
Effortlessly maintain a lean physique
Strong
Athletic and explosive
Can eat a pretty flexible diet without gaining weight
Like most things that sound too good to be true, this power does come with its caveat, of course.
The problem with being a mesomorph is that oftentimes men will abuse their genetics. Although men who are mesomorphs have no problem bulking up or cutting weight, it’s very easy to over-consume calories and pack on layers of fat that you don’t want.
Common Mistakes Mesomorph Men Make
Over-Consuming Calories
Mesomorph men will end up indulging in too many calories since they can “get away with it.” The issue with this that you’ll only be able to get away with it for so long before it catches up with you.
Not Eating Enough Protein
Mesomorphs can pack on muscle and size pretty easily, but that’s only if they’re consuming enough protein. A lot of mesomorphs are not only overeating but not eating adequate protein.
Omitting Fruits and Vegetables
Since mesomorphs are lean and muscular, you’ll want to make sure you’re getting enough micronutrients to keep your body functioning at its best.
Eating Too Many Processed Foods
I’m a big believer in “everything in moderation,” however, if you’re a mesomorph man indulging in a little too much junk food thinking you’ll burn it right off, then you’ll want to think again. Instead, opt for plenty of whole grains and fats.
Not Lifting Weights Enough
Since mesomorphs are naturally broad with wide shoulders and a dense muscle frame, incorporating enough weight training sessions is imperative to take full advantage of your genetic potential. Many men with the mesomorph body type overdo it on cardio, hindering muscle growth.
Doing Too Much Cardio
Of course, mesomorphs will want to include some cardio in their plan to burn extra calories (plus cardio is great for cardiovascular health), but if you do too much cardio, you won’t maximize your physique as a mesomorph.
Not Doing the Right Amount of Reps
Too many mesomorph men will do too many reps and too much volume without using adequate weight needed to stimulate muscle growth.
The Best Diet for a Mesomorph Man
A mesomorph body type will do the best on a high-protein diet and keeping carbohydrates to a minimum. A diet consisting of eggs, lean meats, fish, lentils, and dairy is ideal. Also, fruit and vegetables will help you recover and keep your immune system strong.
These somatotypes will look and feel the best splitting their macronutrients into thirds, so you’ll want to consume roughly 33% protein, 33% carbohydrates, and 33% fat.
How Mesomorph Men Should Train
Mesomorph men will benefit the best from a regimen that contains weightlifting as the bulk of their training. A mesomorph should lift moderate-to-heavy weight in the 8-12 range for 3- 4 sets per exercise on the big muscle groups and 2-3 sets on accessory muscle groups.
To maximize muscle growth, you should rest between 90 seconds and 2 minutes between each set.
Additionally, doing a little bit of cardio may be beneficial since mesomorphs can gain weight pretty easily, although I recommend limiting this to 1-2 HIIT workouts per week or 2-3 moderate-intensity sessions per week.
Conclusion
Mesomorph men have arguably the best body type in the bodybuilding-sphere, but numerous men with this body type aren’t training or eating efficiently to maximize their build. If you’re a mesomorph man, avoid the common mistakes laid out in this article and follow the recommendations to maximize your gains.
Which body type are you? Tell us below and follow us on Facebook, Twitter, and Instagram.
References
1-Bernard, T. J. (2020, December 14). William Sheldon. Encyclopedia Britannica. https://www.britannica.com/biography/William-Sheldon
2-SÁNCHEZ-ANDRÉS, A. (1995). Genetic and Environmental Influences on Somatotype Components: Family Study in a Spanish Population. Human Biology, 67(5), 727-738. Retrieved January 27, 2021, from http://www.jstor.org/stable/41465423
3- Ryan-Stewart H, Faulkner J, Jobson S (2018) The influence of somatotype on anaerobic performance. PLoS ONE 13(5): e0197761. doi:10.1371/journal.pone.0197761
Why The Cable Upright Row Is A Great Shoulder Building Alternative
Boost shoulder growth with this awesome exercise in the cable upright row.
Building our shoulders can be a challenge but it is not impossible with great exercises like the cable upright row. The right shoulder exercise will allow you to target those often overlooked or underworked muscles so you can see them grow without fail. Using cable machines and taking advantage of them can work wonders for your gains by adding time under tension with the increased support of the machine for constant tension.
Strong shoulders work for a number of ways in terms of strength and size while also adding to a well-rounded physique. Those boulders can make your arms pop, as well as your entire upper body aesthetic. Also working for increase stabilization and posture, you can better prepare yourself for other lifts that require your full support.
Let’s take a look at the cable upright row and see what makes this exercise so great with a complete guide and cable upright row tips. From what it is, to muscles worked, the benefits around this exercise, and how best to perform it, you will have a complete guide into the cable upright row as you seek the best for all your gains.
What Is The Cable Upright Row?
The cable upright row is a great alternative to the traditional upright row used with a straight bar in that instead of using a barbell, you use the cable machine, both of which are a favorite among lifters (1). Cable machines are in the gym for a reason and serve as a great way to add that increased time under tension while having the support of a machine.
With proper form, you are able to target your shoulders and give yourself that increase to strength and size you need most. A relatively easy exercise to learn, by putting this into your routine, you will better tackle those gains while taking advantage of cable machines and move away from the straight bar for a bit.
Muscle Worked
The cable upright row is primarily a shoulder workout, really targeting those delts so you see the best growth possible. For secondary muscles, your biceps and smaller surrounding muscles will get work done as part of the grip and necessary movement. Your trapezius muscles will get work done as well as these serve as important stabilizers for this lift.
Benefits Of The Cable Upright Row
The benefits of the cable upright row will work wonders for your gains and allow the chance to see delt growth where you otherwise haven’t seen it before. With great benefits to strength, size, and overall shoulder development, these are hard to ignore with this great exercise.
Benefits of the cable upright row include:
Overall shoulder development: A great workout to target your shoulders, you allow for overall shoulder development for great aesthetic gains (2).
Better strength: Building muscle is key and this is an efficient exercise to boost shoulder growth and increase muscle mass.
Assisting with pulling motions: As an effective pulling motion, you allow yourself to improve on all other movements related to it without shoulder impingement.
Increased stability: By working those stabilizer muscles around your shoulders you allow for increased stability and gains to alleviate pain and injury (3).
Plenty of variations: A lot of variations exist so you can get a great workout while diversifying your exercises without sacrificing gains. Plus, they keep you more engaged by changing it up.
Get cable work done: Too often do we not involve cables into our routine but this exercise forces us to get that extra time under tension for better growth and use those all important machines that sit idle in the gym.
How To Perform It
Here are the steps for performing the upright cable row. Knowing how best to perform this will better allow you to tackle technique, maintain proper form, and stay away from unwanted pain and injury. Cable upright row instructions are as follows:
Set your cable station with the desired amount of weight. The handle will be on the lowest options.
Grab the handle with an overhand grip and have your feet shoulder width apart. Engage your core and keep a neutral spine to maximize support and stability.
When ready, bring the handle up your body, past your chest, and stop at around your upper chest to lower neck area. Your elbows will be parallel to the ground as you get the full range of this exercise.
In a controlled motion, slowly lower back to the starting position.
Repeat for your desired number of sets and reps.
Cable Upright Row Alternatives
When it comes to seeing the best growth, having the best exercises in your routine can be a game changer. With the right approach to training, you can better tackle all of those gains you want to. Alternative exercises are nice for they will add diversity to your workouts while not sacrificing gains with the same muscle groups. Plus, they will keep your workouts engaging so you see the best gains possible.
Cable Face Pulls
Barbell Face Pulls
Dumbbell Lateral Raise
Barbell High Pull
Single Arm Dumbbell Power Snatch
EZ Bar Upright Row
Best Exercises To Pair With It
For building more shoulder gains and tackling those upper arms, the right exercises to pair well with cable upright rows are important to know. As you look to mix this exercise into your routine, the right approach can make or break those gains so those boulder shoulders really take shape. Working with exercises like the Viking press and military press can enhance those rounded and strong shoulders. Of course, front and lateral raises are always great to mix into your routine for these will work to provide targeted movements for all three of those delt muscles.
Wrap Up
The cable upright row is a great exercise to give you the best benefits to growing your shoulder and aiding in all things shoulder development for those fitness goals. With the right approach, you can better tackle those gains so you only see the best results. Knowing what it is and how best to perform it can work wonders for your gains as you look for an effective approach to building your delts. Put this exercise into your routine and watch those shoulders really take shape.
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
Schoenfeld, B.; et al. (2011). “The Upright Row: Implications for Preventing Subacromial Impingement”. (source)
Fenwick, C.; et al. (2009). “Comparison of different rowing exercises: trunk muscle activation and lumbar spine motion, load, and stiffness”. (source)
Suarez-Garcia, M.; et al. (2021). “Improved shoulder stability through plyometric, proprioceptive and strength exercises in rugby players. A randomized clinical trial”. (source)
Pillow Fighting Becomes A Professional Sport… And It’s Hilarious
Pillow fighting has become a professional sport?!
Pillow fighting has now become a professional combat sport with the Pillow Fighting Championship (PFC). An event was recently held with 16 man and 8 woman tournament style battle took place held in Florida.
That first paragraph is certainly a bit hard to believe. Professional pillow fighting has become a legitimate sport. Yes, somehow we’re living in a reality where this is a thing. But when you consider that YouTube stars are battling combat sports legends, really, anything is possible.
Recently an event was held featuring 16 men and 8 women. The 16 men battled each other while the 8 women respectively did the same. The prize money for the event was a $5000 payout to the winners.
Pillow Action
At the end of the tournament style competition the male and female winners were given championship belts.
The organization even has a children’s division as well.
This hilarious sport has gone viral for a reason. PFC is quite an interesting case as a start up combat sports company.
The unusual format will certainly draw eyes to it…for a time.
After the initial viral shock of the first few events, it’s hard to imagine the sport going very far. After all, it’s not like the PFC is attracting the pinnacle of high level athletes. In this current moment in time, when things seem so uncertain, a quick $5000 payday isn’t the worst of prospects. Factor that in with the unlikelihood of injury and it’s certainly viable option for some who are down are their luck.
Would you tune in to watch the PFC?
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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.
Best Supersets – Glutes
Here are some of the best supersets to perform to build up your glutes!
Everyone needs to work the glutes more. But without properly activated glutes, many movements cannot be done properly, or at least effectively.
Since most of us spend our days sitting, hunched over computers and behind steering wheels, we shut off our glutes. That tightens our hips and shortens our hamstrings, leading to all manner of muscular dysfunction, most notably back problems. Not only are we setting ourselves up for ailments and injury, but we also end up with a flat butt that nobody finds attractive.
If you approach daily life as one big glute workout, you’ll be well on your way to muscular glutes and pain-free living. Squeeze your cheeks one at a time while stuck in traffic or an endless meeting. Take the stairs instead of the escalator or elevator. Walk instead of driving short distances.
One study suggested that some of the most common exercises produce significant improvements in the glutes. In this glute superset workout, we’ll pair a bodyweight glute activation move with one that works the glutes through lifting This way we both activate and challenge the glutes in an efficient manner that enables us to keep moving through the workout with no rest.
Pete Williams is a NASM certified personal trainer and the author or co-author of several books on performance and training.
FIRST SUPERSET: KNEE HUGS AND SPLIT SQUATS
Knee Hugs
What it does: This move stretches the hamstring and glute of your front leg as well as the hip flexor or your back leg.
How to do it: Lift your right knee to your chest and grab below the knee with your hands. Pull your right knee to your chest while squeezing your left glute. Return to the starting position and repeat on the left side. Continue alternating sides.
How many? 10 reps.
Split Squats
What it does: Squatting in the gym and daily life works the glutes, but the split version with dumbbells places them fully on stretch.
How to do it: Step out into a lunge with dumbbells at arm’s length at your sides. Lower your hips by squatting back and down. Without letting your back knee touch the floor, drive your weight back up with the front glute. Do 10 sets on one leg and then repeat with the other.
How many? 10 reps to each side.
SECOND SUPERSET: GLUTE BRIDGE AND ROMANIAN DEADLIFT
Glute Bridge
What it does: It’s one of the best moves to improve the activation patterns of the glutes.
How to do it: Lie face-up on the floor with knees bent 90 degrees and feet on the floor. Squeeze your glutes and bridge your hips to the ceiling. Only your shoulders and hips remain on the ground. Hold for two seconds and then lower your hips toward the ground without touching. Repeat for a set of 10.
How many? 2 sets of 10 reps.
Romanian Deadlift
What it does: Perhaps the most recognizable hamstring move, and for good reason; it’s effective in building the proper activation patterns in your hamstrings and glutes while also strengthening your back.
How to do it: Start with a light set of dumbbells. The form is especially key to getting the full benefit from the RDL; don’t think of the exercise as bending forward but rather as sitting back with your torso moving forward instead of staying upright.
How many? 2 sets of 10 reps.
THIRD SUPERSET: QUADRUPED ROCKING AND ONE-LEGGED SQUATS
Quadruped Rocking
What it does: This move is a combination of two familiar yoga poses: cow and child’s pose and provides a great stretch for the quads and hips.
How to do it: Get down on all fours and let the lower back sag. Push your hips back as far as you can, holding the lumbar arch. You should feel a stretch in and around the hips. Return to the starting position and repeat.
How many? 2 sets of 10 reps.
One-Legged Squats
What it does: This not only challenges your glutes – one at a time – but your overall balance and core strength.
How to do it: Stand on one foot holding dumbbells on your shoulders with elbows pointed out. Squat on one leg until your thighs are parallel to the ground – or as parallel as possible. Return to a standing position using only the leg you’re balancing upon. Do 10 on one side and then the other.
How many? 2 sets of 10 reps per side.
FOURTH SUPERSET: SQUAT JUMPS AND LATERAL LUNGES
Squat Jumps
What it does: This move works the hips, knees, and ankles but the key is using your glutes to generate power.
How to do it: Stand with feet just outside the shoulders and hands behind your head. Squat, keeping your knees behind your toes and squeezing your glutes. After holding this position for two seconds, jump vertically. Pull the toes to your shins in midair to prepare for landing. Land in the starting squat position, hold three seconds and repeat for 10 reps. Be sure to land softly, with the hips back and down.
How many? 2 sets of 10 reps.
Lateral Lunges
What it does: Lateral movement is important to sports and the motions of everyday life, but too often we ignore it in the gym. The lateral lunge hits the quads and glutes, along with the hamstrings.
How to do it: Step out to the right, keeping toes pointed straight ahead and feet flat. Squat down only your right leg, keeping the left leg straight. Squat as low as possible, keeping the left leg straight and holding for two seconds. Return to the starting position and repeat for a set of 10. Switch sides.
How many? 2 sets of 10 reps (per side).
FIFTH SUPERSET: INVERTED HAMSTRING AND FRONT SQUAT
Inverted Hamstring
What it does: This move forces you to fire (activate) your glutes. Practicing such movements becomes a habit while training and in everyday life.
How to do it: Balance on your right foot, keeping tummy tight, and shoulders back and down. Bend at the waist with both hands out to the sides and extend your left leg back as you fire the left glute. Your shoulder and heel should move together, forming a straight line. Return to starting position and switch legs, performing a set of 10 on each leg.
How many? 2 sets of 10 reps per side.
Front Squat
What it does: Like the inverted hamstring, the front squat forces you to fire your glutes.
How to do it: Stand holding a barbell across the front of your shoulders, palms facing you and elbows in front of you. Squat until your thighs are as parallel to the ground as possible. Push from the hips and return to a standing position.
How many? 2 sets of 10 reps.
Alondra Chatman Profile & Stats
The biography, life, and accomplishments of Alondra Chatman
Alondra Chatman is an African American professional INBA PNBA Figure professional natural bodybuilder born on June 20, 1974. She’s the reigning 2x Figure open Natural Olympia champ and an INBA PNBA Hall of Fame Inductee. She was also nominated for the Award of Excellence to end 2021.
Moreover, she was the first woman to sign a multi-media contract with Generation Iron, the INBA PNBA, and Iron Man Magazine.
Below is a complete breakdown of Alondra Chatman’s profile, stats, biography, training, and diet regimen.
Full Name: Brandon Lirio
Weight
Height
Date Of Birth
134-140 lbs
5’6″
6/20/1974
Division
Era
Nationality
Figure
2010
African American
Biography
Image via Instagram @alondra_figure_pro
On June 20, 1974, Alondra Chatman was born in Palo Alto, CA. Chatman’s transition to natural bodybuilding comes from an athletic background. She was quick to join sports growing up – from elementary school through college. Although, she didn’t start lifting weights until her first year of college as a volleyball player. When training with her volleyball coach, she fell in love with weight training.
Her experience lifting as a collegiate athlete led her down her career path. Alondra Chatman started personal training and eventually opened up her gym after graduating. As a former athlete, bodybuilding sparked her interest after seeing her friend compete in the Figure division. She was drawn to the idea of pushing your body to the next level.
The first show Alondra Chatman competed in was with the International Natural Bodybuilding Association (INBA)/Professional Natural Bodybuilding Association (PNBA). As a competitor who didn’t want to take PEDs, she appreciated that the INBA PNBA league drug tests their athletes who abide by the strictest drug testing standards for professional athletes – World Anti-Doping Agency (WADA). She liked how this leveled the playing field for natural athletes.
Competition History
Below is an overview of Alondra Chatman’s competition history.
2021 Natural Olympia Pro Open Figure – 1st
2019 Natural Olympia Pro Open Figure – 1st
2019 PNBA Muscle Beach Pro Open Figure – 1st
2019 PNBA World Championship Pro Open Figure – 2nd
2018 Natural Olympia Pro Open Figure – 4th
2018 PNBA Zeus Classic Pro Open Figure – 1st
2013 PNBA Silver & Black Pro Open Bikini – 2nd
2012 NPC Emerald Cup Open Figure – 6th
2012 NPC Governor’s Cup Open Figure – 6th
2010 NPC San Francisco Open Figure D & Overall Masters – 1st
2010 INBA Silver & Black Overall Open Figure – 1st
Alondra Chatman’s Training
Alondra Chatman’s training plan consists of a five-day split routine laid out below.
Day 1 – Legs – Quad Focus
Day 2 – Chest, Back & Biceps
Day 3 – Shoulders & Triceps
Day 4 – Legs – Hamstring & Glute Focus
Day 5 – Upper Body Combo
Alondra Chatman’s favorite workouts in a written statement:
Barbell Squat: all the variations. I love pushing heavy weight and using differing foot positions to target the quads, glutes and hamstrings in different ways.
RDL: I like both dumbbell and barbell Romanian Deadlifts to target hamstrings which are essential for properly balanced leg development.
Cable Shoulder Raise: Lat Raise, Front Raise, Rear Delts, etc. i [sic] like to use the cables for a shoulder day finisher. The cables are great for isolating and fine tuning [sic].
https://www.instagram.com/p/CZaMxb-vrdQ/?utm_source=ig_web_copy_link
Nutrition
According to Alondra Chatman, she keeps her nutrition the same during the prep for most of the season. But she’ll make adjustments approximately four weeks out from the competition to ensure she’s “lean and dry for the stage.” Chatman stated, “I use Premier Research Labs for most of my supplements – Multivitamins, BCAAs, Digestive Enzymes and So Lean & So Clean Plant-Bases Protein.”
In-Season Meals
Meal 1: 2/3 cup oatmeal, 2 oz. turkey
Meal 2: 4 oz. turkey, 4 oz. rice
Meal 3: 4 oz. turkey or white fish, 4 oz. potato or rice, 1 cup green veggies
Meal 4: 2 scoops protein in water, 1 whole fruit w/ 1 tbsp flax seed
Meal 5: 4 oz. turkey or beef, 4 oz. potato or rice, 1 cup green veggies
*Note: She may snack on carrots and hummus or beef jerky.
Alondra Chatman is more flexible with her diet during the off-season and consumes more fruit and treats. However, Chatman declared, “I don’t drink alcohol at all.”
Personal Life
When Alondra Chatman isn’t prepping for being under the bright lights, she runs The Inner Athlete, where she says, “I train people for overall better health fitness as well as coach a team of bodybuilding athletes to the stage.” She’s been running this business for the past 16 years in San Leandro, CA.
Outside of natural bodybuilding and fitness, Chatman is a woman of God, who enjoys spending time at church, traveling, watching movies, and traveling with her family – she’s a wife and mother of two teenagers.
Luke Stoltman Sets New PR Squat Double With 738-Pound Lift
Luke Stoltman continues to impress and put up huge numbers in the gym preparing for competition.
The Stoltman Brothers have made a huge impact as strongmen in their career and have only improved over the last year or two. Luke Stoltman is the reigning Europe’s Strongest Man champion and could have his eyes on some more prizes in 2022. In a recent training session, Stoltman set a new PR squat double by dominating 355kg (738lbs) for two reps.
Stoltman was joined by his brother Tom, reigning World’s Strongest Man, and Dr. Dan Managi of The Strength Game. He is joining the Stoltman brothers to help them during training. Both Luke and Tom have been announced as competitors in multiple competitions already. It begins with the 2022 Britain’s Strongest Man competition, which will take place on Feb. 26 in Sheffield, England.
Just a week after, both brothers will appear at the 2022 Arnold Strongman Classic. The max squat will be the first lift and it looks like Luke Stoltman is doing all he can to get his numbers up.
The Stoltman brothers went through a squat workout that was meant to feature working sets and heavy doubles. It began when they added 75kg (165lb) pounds on the bar and increased by 50kg each set. Both Luke and Tom added knee straps before attempting the 225kg (496lb) lift. From then on, the weight just kept increasing.
Luke Stoltman began his heavy squat doubles with a 315kg (694lb) attempt. These two reps were effortless, just like the two with 325kg (716lb) on the bar. This is when he decided to try and hit a new PR.
“It felt good, it was the same weight as last week, but for a double… We’ve ordered a couple of single ply suits… We’ll see if that adds an extra bit.
“We’re trying to get everything working properly, and these are a safe way of really f***ing yourself up.”
The massive leg day ended with hamstring curls and a variety of calf exercises. The max squat is an event that is important during events and Luke Stoltman is preparing to take down some of the competition. Both Stoltman brothers continue to be a force and will be top competitors at each event they take place in. This could be a special year if all goes right.
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