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Building Power With The Clean And Press
Introduction To The Clean And Press
There is absolutely no doubt that the clean and press is the king when it comes to building explosive power. There are very few resistance exercises that compare to the clean and press for power development. As well as building power, the clean and press has the potential to increase endurance, strength, coordination, and cardiovascular capabilities.
Power is simply a combination of strength and speed and being powerful can have a whole host of benefits – specifically for those who regularly participate in sport. It is also a useful addition for general strength and circuit training.
Do be aware that the clean and press is a technical lift and therefore, be willing to spend a good amount of time practicing technique with lighter weights. It would be unwise to immediately load the barbell with heavy weights and attempt the clean and press without having laid the foundations for the movement first.
Clean and Press Benefits
The clean and press is an Olympic lift which requires action from a whole host of muscles. Firstly, the muscles of the legs – the glutes, quads, hamstrings and calves – must contract powerfully to transfer power into the bar and then power up to a standing position. The muscles of the upper body – like shoulders, chest, back and arms – contract to pull the bar high in the clean and assist in driving and stabilizing the bar during the press.
Additionally, all the muscles of the core contract to stabilize the body throughout the movement (1). Due to the explosive nature of the clean and press, there are many forces at work which the body must deal with in order to successfully complete the movement from start to finish.
As mentioned, power-based exercises are of high importance for athletes and individuals who participate in sport. Specifically, if the sport involves quick bursts of activity – such as sprinting and jumping – power exercises, such as the clean and press, are essential (2).
Even for those who do not necessarily participate in a sport, the clean and press can be highly beneficial. As made clear, the movements of the exercise place a great demand on a vast number of muscles the length and breadth of the body. As a result, a high number of calories are burned and the muscles are forced to adapt and improve.
A high calorie burn can be specifically beneficial for those who are looking to lose weight. This is because, for weight loss to occur, a calorie deficit must be established. Burning a high number of calories will contribute towards this.
Clean and Press Form
For the clean and press, start by placing the feet directly under the hips. Ensure that the bar is close to the shins when stood upright – a distance of approximately 2 inches from the shins will suffice.
Push the hips backwards so that the trunk tips forward, reach down and grab the barbell with an overhand grip. The hands should be approximately shoulder width apart on the bar.
Before lifting, drop the hips, drive the chest up, lift the head and brace the core muscles tightly.
When lifting, drive hard through the heels and look to drive the knees back. Wait until the bar is slightly above knee height before powerfully extending through the hips and simultaneously pulling the bar upward. Be as rapid as possible with the pull and ensure to keep the bar close to the body throughout.
Drop under the bar quickly and catch it on the shoulders while keeping the elbows high. Drive hard through the heels and rise up to standing.
Take a moment, brace the core once again before quickly dipping the hips and pressing the bar directly over the head. Once again, be as fast as possible with this motion.
Common Clean and Press Errors
Although there are a number of benefits associated with the clean and press, if performed incorrectly, the chance of sustaining injury is relatively high. Analysis shows that the spine, shoulders and ankles are most at risk of injury during the clean and press (3). There are a number of errors which may result in injury, if not rectified.
Shifting Too Far Forward
During the exercise, the weight should remain on the heels at all times otherwise, it is easy to tip excessively far forward which may increase the chances of a forward fall and consequent injury.
Often, an inability to keep the weight on the heels results from a lack of mobility around the ankles. Therefore, if an individual finds that they are consistently coming forward in the clean (or in any squatting exercise), it would be worthwhile focusing on increasing ankle mobility which has been found to have a positive impact on squatting ability (4).
Rounding The Back
Failure to engage essential core musculature or lifting with the spine rather than the legs can lead to spinal rounding. A combination of the forces generated and lower spine rounding can cause serious injury to the spine.
A herniated disc (often referred to as a “slipped disc”) can be a very painful and restrictive injury which can take a long time to recover from (5). To avoid this injury, ensure the back is flat during the entirety of the movement – if this is not possible, strip the weight from the barbell and focus on improving technique. Additionally, improving one’s core strength may help to resolve this issue.
Grip Position
The final error to be aware of is placing the hands too wide on the bar. Not only will this place excessive tension on the wrists but it may also lead to a shoulder strain. The grip should be no more than 2 inches wider than the shoulders.
It is recommended to spend time warming up the wrists and shoulders before starting cleans and presses. Taking time to improve the joints range of motion will not only help with exercise performance but will also reduce the risk of sustaining injury.
Clean and Press Variations and Application
There are a number of clean and press variations that can be completed to align with current levels of fitness, gym experience and abilities.
As suggested, beginners and novices should start with a light bar and focus on technique first. Preferably use a room with mirrors so that it is possible to see how well the body is moving. Alternatively, film a number of reps and watch the video back and assess.
It is possible to complete the clean and press with a dumbbell as well as with a barbell. Undoubtedly, the barbell clean and press is most demanding in terms of strength and power as it is possible to significantly load the bar up. This is partly because the barbell provides stability during movement.
With dumbbells, both sides must work independently of each other which prevents the stronger side dominating and driving the movement. Additionally, dumbbell exercises are a lot more challenging to stabilize. This may be thought of as a negative thing, however, a decreased stability actually forces the core muscles to contract more powerfully to control the movement.
A final benefit of dumbbell exercises is that the movements can be performed unilaterally (one arm at a time). Once again, this will place a greater demand on the core as balance and coordination become more of a test.
If looking for an additional challenge, look to superset the clean and press with a second leg based exercises (such as squats or lunges). A superset involves performing two exercises back-to-back with no rest in between. Supersets are ideal for time-saving but most importantly help to drive up strength levels and increase calorie burn.
Finally, the clean and press can be added into a high intensity circuit to contribute towards the calorie burn and for improving one’s cardiovascular capacity. The clean and press is the perfect circuit training exercise as it is a demanding full body exercise.
Here is an example of a very simple circuit incorporating the clean and press:
Exercise
Time / Reps
Treadmill Run / Elliptical
4 minutes
Clean and Press
8 reps
Repeat
x 4 – 6
Clean and Press Safety
Those who have experienced injury to a joint or have problems with the neck, back, shoulders, wrists, hips, knees or ankles, should consult a medical professional before proceeding. Additionally, due to the high number of forces at play, this exercise is not recommended to those who are pregnant.
Finally, should sharp pain ever be experienced during the exercise, stop immediately. Sharp pain is an indication that damage is being done and therefore, exercise must cease and a medical professional consulted, if pain persists.
Final Word
Although the clean and press is a highly technical lift, it is certainly one worth learning considering the vast array of benefits it can bring and the number of ways it can be utilized. Caution should be exercised however and time dedicated to learning the movements required – especially for beginners.
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References:
1-Calatayud, Joaquin; Colado, Juan C.; Martin, Fernando; Casaña, José; Jakobsen, Markus D.; Andersen, Lars L. (2015-11). “CORE MUSCLE ACTIVITY DURING THE CLEAN AND JERK LIFT WITH BARBELL VERSUS SANDBAGS AND WATER BAGS”. International Journal of Sports Physical Therapy. 10 (6): 803–810. ISSN 2159-2896. PMC 4637915. PMID 26618060.
2-Hoffman, Jay R.; Cooper, Joshua; Wendell, Michael; Kang, Jie (2004-2). “Comparison of Olympic vs. traditional power lifting training programs in football players”. Journal of Strength and Conditioning Research. 18 (1): 129–135. ISSN 1064-8011. PMID 14971971.
3-Aasa, Ulrika; Svartholm, Ivar; Andersson, Fredrik; Berglund, Lars (2017-2). “Injuries among weightlifters and powerlifters: a systematic review”. British Journal of Sports Medicine. 51 (4): 211–219. doi:10.1136/bjsports-2016-096037. ISSN 1473-0480. PMID 27707741.
4-Kim, Si-Hyun; Kwon, Oh-Yun; Park, Kyue-Nam; Jeon, In-Cheol; Weon, Jong-Hyuck (April 7, 2015). “Lower Extremity Strength and the Range of Motion in Relation to Squat Depth”. Journal of Human Kinetics. 45: 59–69. doi:10.1515/hukin-2015-0007. ISSN 1640-5544. PMC 4415844. PMID 25964810.
5-“Herniated disk: MedlinePlus Medical Encyclopedia”. medlineplus.gov.
3 Recovery Basics For Hard Lifters
There are some easy ways to recover after a hard workout!
We all want to look like epic Greek statues. The kind of physique that can hold it’s own in a colosseum. Interestingly though, the best physiques aren’t made solely from lifting hard and pushing your limits. You also need a recovery component.
In fact, all the training you do means nothing if you can’t recover from it. There’s something to be said about working hard, but don’t forget about resting hard.
Ultimately, when you train, you have to provide a strong enough stimulus or signal for your body to change and adapt. To provide that signal, your training has to be hard and with hard training comes fatigue. Fatigue prevents you from training hard again, so the quicker you can get fatigue to disappear, the sooner and more productive your next training session will be allowing you perform better and thus, continue sending that sweet stimulus that enhances your physique.
Without this emphasis on recovery, you’re training hard for the sake of training hard without providing further growth. It’s like when you read a book when you’re tired. You might get through pages of pages of words, but not actually attain anything from the text.
But anyways, here’s how you recover like a champ.
Sleep Your Face Off
Sleep is responsible for hormonal production and exercise recovery. Sleep also keeps your brain sharp especially if you have to work a high-stress job on top of doing complex exercises at the gym. Sleep also predicts how cranky you are as human. It doesn’t even take any studies to know that.
Poor sleep hygiene is also linked with more illness. Inflammatory markers and stress hormones skyrocket making you sick and preventing proper repair of muscle tissue. With less sleep, you’re also immediately at a greater risk for heart disease, stroke, high blood pressure, and cognitive decline. So, it be a shame to work so hard in the gym for many of those benefits to be negated or worse, an early death. Just being real.
So if it’s not blunt enough for you yet, your biology is designed to rest within a certain cycle, not stay up scrolling on Instagram for hours.
The general recommendations for athletes is 7-9 hours of high quality rest. This allows you to get plenty of REM and Non-REM sleep.
Non-REM (rapid eye movement) sleep is deep sleep where your brain has low activity. Relaxation is high and body structures are repaired. This is where lots of muscle and bone repair takes place.
REM (rapid eye movement) sleep is where your brain has higher levels of activities. Vivid dreams tend to happen as the brain is providing energy to restore your brain.
Both stages are important and your body will switch back and forth between them, so it’s essential to get as much sleep as you can especially if you’re somebody who lifts hard.
If you’re struggling with sleep deprivation, here are some simple yet highly effective tips for you:
Keep a consistent sleep schedule
Create a good sleep environment with silence, darkness, and comfortable bedding
Exercise daily and get a little sunlight during the day
Have a relaxing ritual before bed especially if you workout late at night or are prone to excessive device usage
Minimize caffeine or alcohol consumption especially near bedtime
Eat Like a Champ
Food serves many purposes in your life, but one of the most important is that it’s fuel. It’s quite literally the nutrients and building blocks for your entire system, not just your muscle. You can’t produce strength or even get up in the morning to go pee without endless enzymes, nutrients, and transmitters doing their job.
This all requires food, so feed your body well. Most meatheads already know to consume lots of protein. This is the bare basic that will skyrocket your recovery game if you’re more of a novice. Be sure to consume at least 0.8 grams per pound of bodyweight each day of protein. Going for gram 1 gram per pound of bodyweight is a safe and simple target for many people.
Protein will build muscle, repair tissues, and improve sleep which we discussed is great for your recovery.
Beyond protein intake, you’ll need a high enough caloric intake. Protein alone is only one macronutrient. You’ll need carbs for serotonin production and fat for testosterone production. More importantly, all three of these nutrients provide calories which is the basic unit of energy. You need calories to maintain tissue and provide literal energy for all the processes in your body.
Many lifters especially females tend to live year-round in a state of chronic dieting, chasing abs, and being overly restrictive. Your best training recovery comes from more calories not less. Gladiators don’t look and perform the way they do because they eat like rabbits.
So be sure to eat a sufficient amount of calories year-round. Bulking is great to have extra calories. Dieting down is fine too, but make sure you do it slowly to prevent crash dieting with insufficiently low calories.
Beyond the basics of macros, nearly every micronutrient plays some direct or indirect role in exercise recovery. So foods like pizza and churros are great for brining calories up, but they’re piss poor at providing appreciable vitamins and minerals.
I’m not saying pizza and churros are bad for you. Heck, I can kill a whole pizza and all the churros you give me, but the majority of your diet during the week should consist of whole nutritious foods. Excessive processing especially when nutrients aren’t refortified causes food to lose nutrients.
A multi-vitamin can be a decent insurance policy, but many are quite poor in design and they don’t provide key compounds only found in whole foods. So be sure each meal has a lean protein and a vegetable if you can. Also, eat plenty of fruits, legumes, nuts, and grains. You feed your body well and it will recover well. It’s not rocket science, but the simplicity of this message is often lost in our world where people adore overcomplicating things.
Monitor Your Training Program Meticulously
Recovery is by definition, a return to baseline. This means your performance needs to come back. Let me explain. If you did 3 sets of 12 with 155 lbs while training close to failure, you will accumulate fatigue.
That fatigue needs to dissipate before you’re able to hit 3 sets of 12 with 155 lbs again. This is why tracking your performance is so important. It allows you to objectively understand how much training you can handle before that exercise is repeated.
One of the most underrated ways to recover better is to train better. If your training is excessive, no recovery tactic can help with that. Thus, you need your training program to have a good balance of volume, frequency, and proximity to failure.
The closer you train to failure and the more sets you do, the more fatigue you’ll accumulate. So, if performance is dropping too often especially even after deloads, you need to do fewer sets to failure or do fewer sets period.
Beyond adjusting your training, you can also incorporate deloads to recovery better. Deloads can be pre-emptive or auto regulated. This means, you can deload once you’re starting to feel drained from training despite no drop in performance or you can deload at the first evidence of performance decline.
Either is fine, but what’s important is the deload is a temporary drop in training volume to allow for fatigue to dissipate. Usually advanced lifters will have to deload every few months.
Lastly, the low hanging fruit I see in recovering better with your training is to optimize exercise selection.
You’re essentially trying to recover from the fatigue imposed on your body. Without this fatigue, you could train forever and grow to Hulk status by next week. Unfortunately fatigue is inevitable, so the best we can do is minimize it with good exercise selection.
This means choosing exercises that stress muscle tissue to trigger hypertrophy that minimally fatigue us.
Believe it or not, this usually means cutting out barbell exercises for db, cables, or machine variations. The latter builds comparable or more muscle, but at a fraction of the fatigue. Think about how you feel just after 2 sets of barbell back squats or conventional deadlifts. Your low back is torched and your joints are more inflamed than a shin getting hit with a scooter.
So in the words of Lee Haney, “stimulate, not annihilate.”
Recovery is The Way
Training only has meaning if you can recover from it. If you can’t recover properly, you’re collecting fatigue, skyrocketing muscle loss, and getting tired with no results to show. So lame right?
So sleep hard, eat like a champ, and meticulously monitor your training. More isn’t always better. Being perpetually tired isn’t always better. And busting your balls trying to power through clear performance declines is stupid.
Learn to rest and recover, so you can make gains.
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Fans Are Demanding Healthier Bodybuilding But Shaming Natural Bodybuilders, Why?
It seems bodybuilding fans online are worried about the health and safety of bodybuilding athletes yet often criticize or overlook natural bodybuilding.
Nowadays, bodybuilding fans online want to have their cake and eat it too. They want to watch the biggest and most ripped bodybuilders on stage. But, simultaneously, fans want their favorite bodybuilders to remain safe and healthy. This creates a dilemma for competitors. Should they risk their health to give bodybuilding fans the image they want? Or forego drugs to calm fans’ concerns about their health? Either way, bodybuilder fans quickly hash out criticism on the web.
As bodybuilding has evolved, drug use has become prevalent to push athletes’ physique to its limits. Drugs can undoubtedly accelerate your body to Greek God-status, but it does take a toll on your body. And many fans voice their concern after the strings of recent deaths that took place in 2021. Yet, ironically, these same fans are bashing natural bodybuilding.
As the name suggests, natural bodybuilding is bodybuilding without steroids and PEDs. Natural bodybuilding is a safer alternative to untested bodybuilding leagues since it requires each competitor to stay on top of drug tests. Other bodybuilding leagues such as the IFBB Pro don’t condone the use of drugs, but they don’t have any preventative measures in place either. Therefore, doping is widespread.
Fans and contenders alike believe drug abuse may be to blame for the recent surge in deaths this past year. And question the state of heath in untested leagues. But, unfortunately, bodybuilding fans online are quick to bash natural bodybuilding on that same notion.
The question is: Why do bodybuilding fans online keep bashing natural bodybuilding while complaining/worrying about the state of health in untested bodybuilding leagues?
Bodybuilding Fans Online Want Bigger and Better
Fans argue that the physiques of untested league competitors are much more impressive. And if they run into a natural body that meets their criteria, they blame drug use or claim the athlete has beaten drug tests.
Fans want their athletes to have the physiques only obtainable from doping. On the contrary, they complain about the lack of health protocols in untested leagues.
So why do fans of untested leagues not engage and support more natural bodybuilding leagues like the INBA PNBA?
Natural Bodybuilding
The IFBB Pro doesn’t wish harm to their athletes, and great athletes have competed in this league. However, it does leave a gray area open for the health issues of competitors. And in natural bodybuilding leagues, especially the INBA PNBA, that’s not the case.
The INBA PNBA takes great lengths to protect its athletes and offer a level playing field. Each contender is subject to a drug test and aligns with the most elite drug testing standards – World Anti-Doping Agency (WADA). Or they end up on the notorious Hall of Shame.
The INBA PNBA has also gained prominence with its recent wave of multi-media contracts between athletes and trio behemoth companies – Generation Iron, Iron Man Magazine, and INBA PNBA.
Tell Us What You Think
Hopefully, fans of untested leagues will start to appreciate the sport of natural bodybuilding and not see it as an enemy or inferior. Instead, see it as a platform to protect your favorite bodybuilders.
What do you think bodybuilding fans would like to see change? Leave your thoughts on our Instagram, Facebook, and Twitter – let us know!
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How Whey Protein & Oats Work To Build Serious Muscle
This combo is perfect for muscle building.
As you look to build muscle, knowing the right foods to eat can be of great assistance and a fantastic duo like whey protein and oats may just be on top of the list. We know what to eat, for so many meals exist that can give us the right nutrients to build muscle, but that one key meal is important, especially as we look to kickstart the day. Whey protein and oats is that protein packed meal to enjoy for breakfast that will give you all the necessary nutrients to see that growth you want most.
Being in the gym is one thing and we all know you need the right exercises and training to see serious gains. But what you eat matters and should not be overlooked for the wrong foods can stunt all your gains and limit your ability to build muscle. You need to stay the course and eat only those whole foods, especially those that are high sources of protein. The right amount of protein daily is exactly what you need to see the most amount growth.
Let’s take a look at whey protein and oats and see what makes this meal so great. The benefits of both alone are enough to convince us of what this can do, so together, it is a superhero meal. Plus, having it for breakfast is a great way to kickstart your day.
Benefits Of Whey Protein
Since protein is the building block of all muscle, having a great supplement like protein powder can greatly assist with all our gains. The benefits of whey protein are hard to ignore and can launch your muscle growth and recovery goals to the next level. To start, whey protein is a great source of protein and contains plenty of nutrients and other nutritional benefits. It will help with muscle growth and recovery (1,2), while also working to keep you full (3). By keeping you full, this reduces cravings and works for better weight loss.
A versatile and convenient supplement, protein powder can be taken post-workout to maximize your gains or during the day as a snack to keep you full. Low in calories and high in protein, this is exactly what you need to see all the necessary changes to your physique you need most.
Benefits Of Oats
Oats have incredible nutritional value and are a good source of carbs and fiber. Rich in antioxidants, oats will help keep those free radicals at bay while also lowering cholesterol levels and protecting your LDL levels from damage (4,5). As a filling food, it will also assist with weight loss as you look to limit the amount of snacking.
The benefit to oats is that you can add anything to them. Some people like peanut butter, others like fruit, but here is where whey protein can really make a difference.
Whey Protein & Oats: The Perfect Muscle Building Combo
When put together, what you get from this great meal is a great balance of carbs and protein, with fiber to keep you full and moving regularly. As athletes looking to maximize our muscle building and growth potential, it is important for us to find those muscle building foods that will work for our overall benefit. By combining whey protein and oats, you have just created that top tier muscle building food. Plus, you can add fruit to it for added sweetness and depending on your flavor of whey protein, blueberries, strawberries, or bananas are great options.
Recommended Whey Protein: Transparent Labs ProteinSeries 100% Grass-Fed Whey Protein Isolate
While finding the right protein powder can be a challenge, we wanted to share a great protein with you so you can see huge gains. Transparent Labs is a great company creating premium supplements and this protein powder is one of, if not the, best on the market.
Code GENIRON10 For 10% Off
Transparent Labs 100% Grass-Fed Whey Protein Isolate is organic, non-GMO, and gluten-free, boasting a great formula for a top protein powder. With nothing artificial added, this is a clean protein that is easier on your stomach.
Transparent Labs ProteinSeries 100% Grass-Fed Whey Protein Isolate boasts an impressive array of eco-friendly accomplishments. It’s organic, non-GMO, and gluten-free. There are no artificial sweeteners — a rarity in a world full of whey protein powder, which are almost always filled with chemical flavorings to disguise the chalkiness of protein. There are also no artificial colorings or preservatives added. If you have a sensitive stomach, allergies, or just care about the environment, this is an excellent whey isolate for you and your body weight goals and is easy to digest compared to a whey concentrate.
Great Muscle Building Stack
Along with this great protein powder from Transparent Labs, looking to a great muscle building stack can help those gains immensely. The supplements you are looking at in a muscle building stack are creatine, protein, pre-workout, and BCAAs. Transparent Labs is an honest company and one that is fully transparent with their labels, so you know exactly what you’re getting.
With this stack, protein will help with growth and recovery while pre-workout will work to provide for energy and muscle pumps before your workout. Creatine gives you a nice recovery boost while increasing strength and size and those BCAAs will help push through fatigue and aid in muscle growth. All in all, this muscle building stack is the perfect supplement to see amazing gains.
Wrap Up
When it comes to finding those top muscle building foods for you to see effective gains, looking to those foods like whey protein and oats can make all the difference. Packed with protein, carbs, and fiber, you give yourself a well-rounded meal with the right nutrients to see only the most effective gains. Having this as part of your breakfast routine can be a game changer and will only benefit you in the long run as you start to build a better routine for yourself. Give whey protein and oats a try, find the best whey protein for you, and watch your gains take off today.
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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
Pasiakos, Stefan M.; McLellan, Tom M.; Lieberman, Harris R. (2015). “The effects of protein supplements on muscle mass, strength, and aerobic and anaerobic power in healthy adults: a systematic review”. (source)
Pasiakos, Stefan M.; Lieberman, Harris R.; McLellan, Tom M. (2014). “Effects of protein supplements on muscle damage, soreness and recovery of muscle function and physical performance: a systematic review”. (source)
Leidy, Heather J.; Clifton, Peter M.; Astrup, Arne; Wycherley, Thomas P.; et al. (2015). “The role of protein in weight loss and maintenance”. (source)
Peterson, D. (2001). “Oat Antioxidants”. (source)
Harvard Medical School (2015). “Whole-grain oat: Best bet for lowering cholesterol”. (source)
WATCH: Larry Wheels Sets PR With 44 Reps Of 308 Pounds On Bench Press
Larry Wheels hit another huge personal record in a recent training session.
Larry Wheels is known for his incredible feats of strength. Recently, that has been being put to good use accomplishing different personal records. On Monday, Wheels loaded up 308 pounds on bench press and hit an amazing PR of 44 reps.
Wheels can add this to his recent list of PRs in training. This includes 17 shoulder press reps with a 140-pound dumbbell. In September, Wheels completed a massive 950-pound squat, which was also a personal best. Wheels shared the video on Instagram where he is seen moving 308 pounds with ease.
“308lbs/140kg x44 reps PR.2 days ago had arm wrestling practice which lit up my bicep brachialis to 10/10•Slapped on some @teampersonalrecord elbow wraps and the pain went to 2/10@_jamesenglish“
In his caption, Larry Wheels explains how he was dealing with pain in his bicep just days before. This came after arm-wrestling training that fired up his bicep brachialis. Wheels threw on some elbow wraps and this helps the pain enough for him to accomplish this incredible feat.
Wheels is still training for arm wrestling. This is an avenue he has been down recently and has competed in two matches to this point. The first came when Wheels was taken down by Aleksandr Toproll, better known as Schoolboy. In December, Wheels lost to Brandon Allen in a best-of-six match. It is unknown when Wheels will compete again but he is training to improve his game.
Larry Wheels has returned to powerlifting after some time off training as an arm wrestler. This was mainly to focus on improving grip strength, which is important when competing in the sport. Wheels has decided to continue training while returning to his roots as a powerlifter.
There was another minor setback when Wheels injured his quad during a heavy-squat session. This came at the end of 2020 but Wheels quickly returned to the gym and has been healthy since. It is clear that his strength is better than ever in all areas. While Wheels continues to train as an arm wrestler, it is clear that his best work is done moving heavy weights in the gym.
Larry Wheels will continue to impress with different PRs. If you want any motivation to be the best version of yourself, watch Wheels and how effortless he makes some lifts look. This is exactly what happened when he completed 44 reps on bench press recently.
For more news and updates, follow Generation Iron on Facebook, Twitter, and Instagram.
Huck Finn Reflects On His 40 Beers Deep Workout With Mike O’Hearn & Shares Hangover Cure
Huck Finn looks back at the most beers he ever drank in a single day before his workout (with Mike O’Hearn).
You may have heard of the viral stunt bodybuilder Huck Finn. And if you haven’t, you’re missing out on some hilarious and shocking entertainment. Reminiscent of the show Jackass but with a bodybuilding twist – Finn performs insane and dangerous stunts revolved around feats of strength. We spoke with him previously – but decided to catch up to learn about his latest antics. In our latest GI Exclusive, Huck Finn shares the most beers he ever drank before a workout… which happened to be with Mike O’Hearn.
Viral bodybuilder Huck Finn is all about two things – beer and hardcore weightlifting stunts. In fact, he somewhat recently injured himself in his attempt of a recent stunt involving fire and a human ramp. You can check it out below:
While this particular stunt didn’t involve heavy lifting, a quick glance through Huck Finn’s Instagram page will show a man who very often drinks heavy amounts of alcohol before or even while lifting massive weight. It’ dangerous. It shouldn’t be done at home. But it’s damn fun to watch.
During our recent video conversation with Huck Finn, we asked him to detail the most he ever drank in a single day before a workout or stunt. To no surprise, his answer would be shocking to most casual drinkers and lifters.
Huck Finn reflected back to a day where he went to an event at a Dallas gym and drank over forty beers. After the event, he decided he was still in good enough shape to train in the gym. It turned out this training session involved natural bodybuilder Mike O’Hearn. While many of the bodybuilders and lifters at the event thought it would be impossible for Finn to start training – he went ahead with it anyway.
Ultimately, Huck Finn managed to bench 500 pounds that training session. And in some predictable outcome for Finn – he also ended up having a chair crushed over his head by Mike O’Hearn (all in good fun of course). This is the kind of mentality and lifestyle that Huck Finn leads in the bodybuilding industry.
Huck Finn also discusses with us how he manages to stay somewhat lean despite consuming so much alcohol. He also shares his hangover cure for the day after heavy drinking. He can’t let a hangover prevent him from hitting the gym and keeping his strength and physique up.
You can watch Huck Finn talk about his recent injury, his heavy drinking stunt with Mike O’Hearn, and his hangover cure in our latest GI Exclusive interview segment above!
Chris Bumstead Shares Bulking Diet To Prepare For 2022 Olympia
Chris Bumstead has his plan set for the offseason preparing for the 2022 Olympia.
Chris Bumstead is back in the gym and that means his preparation for the 2022 Olympia is in full swing. Bumstead missed some time in the gym after battling COVID-19 and lost a significant amount of weight. He revealed that he was 28 pounds lighter than his normal offseason weight to this point. Now that he is back in the gym, Bumstead took viewers through his diet plan to bulk up.
Bumstead is preparing for the 2022 Olympia, which is scheduled to take place from Dec. 16-18 in Las Vegas. Bumstead is the reigning three-time Classic Physique champion and could make it four in a row this year. Bumstead is organized when putting together his plan and he does this using the CBum Fitness app. He begins by calculating his calorie intake. He will be eating 4,161 calories, 139 grams of fat, 488 grams of carbs, and 240 grams of protein.
Chris Bumstead took to YouTube to show off his meal plan. He explains how he prefers to eat two larger meals with pre- and post-workout meals in between. His final meal comes before going to sleep.
Breakfast
Bumstead begins his meal with a smoothie before making his breakfast. This meal will consist of 1,037 calories. The smoothie consists of the following ingredients:
Blueberries
Raspberries
Half banana
Glutamine
Greens
Fiber
One scoop Whey protein
70 grams oatmeal
This is the first of five meals that Bumstead will eat throughout the day. This number might rise up to six if he wants to add a smaller meal to improve digestion. In his smoothie, Bumstead decides to use water rather than milk. He then moves onto making breakfast.
Three eggs
Three slices of toast
Half avocado
Ketchup
Pre- and Post-Workout
Bumstead cooks his pre-workout meal with coconut aminos. It is a total of 623 calories. Now that his taste has recovered, Bumstead can enjoy spices once again rather than just feeling the heat.
280 grams white rice
175 grams ground turkey
Shredded lettuce
Broccoli sprouts
After his workout, Bumstead eats 510 calories. This is a meal consisting of 100 grams of white rice and MegaFit Keto sesame chicken.
Dinner
Chris Bumstead added revised glucose to his higher-carb meals. This contains berberine and chromium. This dinner is a total of 1,177 calories and is a simple meal. Bumstead prefers pasta and sweet potatoes when trying to add carbs.
160 grams brown rice
225 grams ground beer
Pasta sauce
Final Meal
The final meal of the day for Chris Bumstead is chocolate chip protein pancakes. He uses Birch Benders pancake mix because it has more protein than regular mix. Alongside the pancakes, Bumstead makes a protein shake with one and a half scoops of Whey protein and glutamine in water.
This completes a full day of eating for Chris Bumstead as he prepares for the 2022 Olympia at the end of the year. If he keeps up his routine with his normal dedication, Bumstead could be looking at his fourth title in a row.
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Tony Huge: “I May Have Just Had A Heart Attack”
Tony Huge was diagnosed with different issues in his heart.
Tony Huge has been an influential name in bodybuilding for years now because of the work he does to study the sport. He has conducted plenty of experiments involving anabolic steroids and other supplements. Recently, Huge contracted the flu and this caused some issues in his chest. He also battled the COVID Delta variant back in August. He revealed that he thought he was having a heart attack.
On Saturday, Tony Huge posted a video to his YouTube page explaining what was happening.
“I think I may have had a heart attack. At least I was having a lot of pain, a lot of pressure, in my chest. I didn’t have the symptoms like the numb arm or any other symptoms but I talked to some friends who have had heart attacks and they said that sometimes they didn’t have any of those symptoms and that the symptom of just the pressure on the chest was enough to indicate that you maybe have had a heart attack,” Tony Huge said.
Tony Huge went in for multiple tests on his heart and they found that his levels were well above the normal range. This includes his D-Dimer score being over 2,500. The normal range is under 500. Also, Huge’s CPK was 1,379, which is almost seven times the normal level.
Huge referenced his lack of cardio done to strengthen the heart. He was supposed to implement cardio into his routine but found himself doing it about once or twice a month. In the end, Huge was diagnosed with mitral valve prolapse. This is a condition in which your heart’s mitral valve does not close properly. It allows blood to flow backwards into the heart rather than keeping it going forward.
“I have to get more testing to see if I need a heart surgery to fix the valve…I had the flu really bad. I almost died. I didn’t realize that it could damage the heart directly and indirectly. It damages the lungs and because the lungs get damaged, the heart pressure gets backed up and it damages the heart.”
Tony Huge will undergo more tests to see how to proceed with this issue. It may require surgery to repair but this has not been determined just yet. the pressure that Huge was feeling was making him feel like he was having a heart attack but that was not the case. Hopefully this issue can be resolved with tests and a strong course of action.
“I am diagnosed with Mitral Valve Prolapse with blood flow regurgitation, chest pain, heart working too hard, critical value heart inflammation.
Doctor suggestion: Further testing and possible surgical repair of the mitral valve in the heart. There are so many deaths and heart problems in bodybuilding recently. Time to get to the bottom of it,” Tony Huge wrote as his caption to the video.
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Must See! Regan Grimes Does Some Intense Training for Arnold Classic
Regan Grimes takes his prep for the Arnold Classic to whole new levels.
Regan Grimes does some intense training ahead of the 2022 Arnold Classic. Working with Milos Sarcev in preparation, Grimes trains back and legs with a next level intensity.
Proper preparation can lead to successful outcomes. If one wishes to accomplish great things it requires a great deal of training in order to get the job done. One doesn’t just roll out of bed and become a champion. It takes just a bit more than that. And by a bit more, that means countless hours of dedication to your chosen craft. It’s what every bodybuilder who seeks glory understands well. Regan Grimes and Milos Sarcev knows that well.
The 2022 Arnold Classic will feature some of the best and brightest in bodybuilding. One such stalwart talent is rising contender Regan Grimes. The talented athlete has been working with bodybuilding legend Milos Sarcev ever since the fall of 2021. Since the two joined forces Grimes has already shown some drastic improvements.
With the 2022 Arnold Classic weeks away all the competitors are ramping up their training. The goal is to get every last bit out of training until the big show. For Regan Grimes working with Milos Sarcev means putting in next level training in order to fine tune his physique for the show. From the looks of things, the training they’re putting in will fundamentally change Grimes into a top tier contender in no time.
Intense Training
Regan Grimes has adopted an intense training regimen to get him ready to challenge for the Arnold Classic title.
BACK TRAINING with @luchenhui2018 & @neil_yoda_hill1 ??
Most recently Regan Grimes conducted some intense leg day training that is sure to pay dividends.
FRONT SQUATS 10 Sets of 10 Reps
Heaviest set was #7 at 375lbs and failed at 8 reps (first video) & 2nd video was set #6 at 315lbs! You know @milossarcev made sure we hit 100 total so we got 12 reps on set #10 ?? Try 10×10 on your next leg day! 8 weeks out @arnoldsports in OH Columbus! Who’s going!??
What do you think of Regan Grimes and his current physique ahead of the 2022 Arnold Classic?
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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 on the Planet! Physiques with Picture Perfect 6-Pack Abs
Best on the Planet – Physiques with Picture Perfect 6-Pack Abs
Nothing else portrays the fitness level of a person more than a set of six-pack abs. A chiseled midriff isn’t easy to get. A six-pack can take months of strict diet, training, and discipline to achieve and maintain. The constant work is why they’re easy to lose, so people like showing them off while they still have them.
Six-pack abs come in all shapes and sizes and we did some digging to bring you some of the best set of abs on the planet. The athletes of the list have such defined and conditioned abs, Greek gods would be proud of them.
The Best Abs on the Planet
Phil Heath
7X Mr. Olympia Phil Heath might get criticism these days for a distended stomach – but during the height of his reign he had the best sets of abs on the planet. Heath is known as the ‘Gift’ and we can vouch for the title. Maintaining the kind of conditioning Phil has for a guy of his size is truly commendable.
Michelle Lewin
If you’ve been around the fitness scene for some time, you’d be familiar with Michelle Lewin by now. The Colombian beauty has one of the best physiques on the planet and her 13.3m followers on Instagram are proof.
Lazar Angelov
Lazar is one of the biggest Instagram fitness celebrities and is acclaimed for his chiseled physique. Only a few people (if anyone at all) can beat the symmetry and definition of Angelov’s abs.
Brooke Ence
Ence is the queen of CrossFit and her washboard abs can put many men to shame. Brooke plays an Amazon Warrior in the Wonder Woman movies. The original Amazon warriors will have absolutely no problem with the casting.
Chul Soon
Man, Chul Soon is something else. The Korean athlete is climbing through the ranks quickly and we might see him on big bodybuilding stages soon. Chul has also got some dance skills which often do the rounds on social media.
Karina Elle
Elle does a great job of staying in shape throughout the year. Karina loves the beach life and her exotic bikinis give us the front row view to her perfectly crafted six-packs. Thank God for the Cali weather.
Sergi Constance
Sergi has one of the most well-defined midriffs on the planet. Constance is one step ahead of everyone in the chiseled midsection game with his eight-pack abs. There is no more real estate on his abdominal for any more abs.
Ashley Kaltwasser
Kaltwasser is the 3X Ms. Bikini Olympia. Ashley is also one of the most fun people to follow on Instagram. If you’re not already following Ashley on Instagram, you’re missing out on a lot. You’ll be surprised at all the things she can do.
Jeff Seid
Jeff is an internet fitness celebrity and has a giant following. Jeff has been training for 13 years and focuses on building aesthetics. Seid has an elaborate Youtube channel and you can check out his vlogs and workouts there.
Paige Hathaway
Hathaway is arguably one of the prettiest Instagram fitness celebrities. Paige Hathaway (along with her abs) can keep you glued to your phones for hours. Hathaway shares her workouts on Instagram for you to follow.
Ulisses Jr.
The best abs list can never be complete without mentioning the king of washboard abs, Ulisses Jr. Ulisses’ abs are in such great shape, they leave us with no words, literally.
Who do you think has the best abs? Let us know in the comments below. Also, be sure to follow Generation Iron on Facebook and Twitter.
*Header image courtesy of Instagram