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Jeff Bezos Shows Fit Physique At 57 Years Old
Jeff Bezos continues to show a dedication to fitness with his physique.
Jeff Bezos has all of the money in the world and has managed to keep himself in incredible shape. While building up a net worth of $202 billion, Bezos has also built a fit physique at 57 years old.
Some recent pictures took the world by storm when Bezos was seen on a vacation with his girlfriend, Lauren Sanchez. The two were seen on Bezos’ yacht in St. Barts. This is where Bezos was able to show off his ripped frame. Many celebrities in the limelight struggle with paparazzi but in this case, Bezos was done some favors.
Jeff Bezos, who recently bought a $78 million mansion in Hawaii, spent the holidays in paradise along with his current girlfriend. The two were seen floating in the ocean and hosing each other off on the yacht. This is not the first time that Bezos has gained attention for his physique.
In many pictures, the ripped arms and shoulders of Bezos can be seen. Because of his look, the Amazon founder has drawn comparisons to Vin Diesel.
Wesley Okerson is a famous fitness guru who has many big-name clients. Bezos is at the top of the list, along with Tom Cruise and Gerard Butler. Okerson began working with Cruise full-time in 2007. Since then, he has taken on many clients. Okerson has also appeared on Netflix reality competition “Strong.” This was a competition that teams through different fitness challenges.
Jeff Bezos has built his physique thanks to a healthy regiment of training, diet, and rest. This includes the proper rest at night, not just relaxation on vacations. Bezos has been hard at work in the gym and is committed in his diet plan as well.
It is nothing new to see big names take an interest in fitness. Professional athletes spend money on themselves year after year to remain in great shape. This includes LeBron James, who spends $1.5 million on his body each year and recently partnered with Tonal home gym. Hollywood stars are also seen ripped heading into certain movie roles.
Jeff Bezos seems to be enjoying and reaching his fitness goals while being tied to one of the most successful companies in the world. His physique continues to gain attention and impress those when he is able to show it off.
For more news and updates, follow Generation Iron on Facebook, Twitter, and Instagram.
2022 Arnold Strongman Classic: Full List Of Events
There will be a total of five events taking place in Columbus to determine a winner.
The 2022 Arnold Strongman Classic is upon us.
Hafthor Bjornsson won the 2020 competition before the 2021 show was canceled due to the COVID-19 pandemic. Now, Arnold Schwarzenegger will bring back his full sports festival, which will take place on March 3-6 in Columbus, OH. This weekend will be highlighted by the 2022 Arnold Classic. Also, some of the top strongmen in the world will gather to compete for the 2022 Arnold Strongman Classic title.
The full list of competitors for the event was released back in December. Below, you can find the full roster that includes 10 of the best powerlifters in the sport.
Maxime Boudreault
JF Caron
Rob Kearney
Mateusz Kieliszkowski
Martins Licis
Evgeny Markov
Trey Mitchell
Oleksii Novikov
Luke Stoltman
Tom Stoltman
Shortly after the roster was released, sponsors announced the five events that athletes will compete in. The Arnold Sports Instagram page shared a post listing the events.
Friday, March 4 Events
Max Barbell Squat
This is a new event for the Arnold Strongman Classic where athletes will be judged on their depth and form. They will get three attempts each where the weight will increase during each try. For reference, J.F. Caron won this event during the 2021 World’s Strongest Man competition. He squatted 700 pounds 11 times to finish at the top of the event. This is another deep group that could see anyone come out on top.
275-Pound Monster Dumbbell Press
This is an event where the winner will be the athlete who performs the most reps. Competitors will have 90 seconds to move the 275-pound dumbbell from the floor to their shoulder and pressed overhead. Once the arm is locked out, the dumbbell will return to the floor for the next rep. Oleksii Novikov currently holds the world record with 11 reps of 220-pounds in 75 seconds. This will be a heavier dumbbell but Novikov will be one of the favorites to win this event.
Saturday, March 5 Events
Australian Oak Log Press For Max
This event will kick off day two of the competition. This will follow the form of the squat where the weight will increase after each attempt. Athletes will perform a log press to see who could finish with the highest number. There are two record holders tied to this event. Bobby Thompson, the American record holder in the log press, is an alternate and could pose a threat if he is needed to compete. Luke Stoltman currently holds the British record of 487 pounds.
Timber Frame Carry
The timber frame in this event weighs 880 pounds. Athletes will have 30 seconds to move this behemoth up a 35-foot ramp without lifting straps. This means that grip strength and form will be the focus as the athletes want to move with speed. Kieliszkowski won this event in 2020 with a time of seven seconds. This was a world record at the time using a slightly lighter frame.
Stone To Shoulder For Reps
The final event is a familiar one but it will not be the traditional Atlas Stone that is used. Instead, the athletes will have to move Odd Haugen’s Tombstone, which weights 410 pounds. Competitors must lift the stone from the ground to their shoulder. Once the judge gives the okay, athletes can return the stone to the ground. The winner will be the athlete who completes the most reps in two and a half minutes. Martins Licis can be considered one of the favorites in this event. He won the 2019 World’s Strongest Man competition and Arnold Santa Monica contest. He performed five reps in this event, using the Atlas Stone.
As you can see, this is a competition with some classic events to test strength in many ways. There are different favorites in each event but ultimately, any competitor can win at any time. This is what can be expected when some of the best in the world get together on one stage.
For more news and updates, follow Generation Iron on Facebook, Twitter, and Instagram.
Alondra Chatman Becomes First Woman Natural Bodybuilder to Sign Multi-media Contract
2x Figure Open Natural Olympia champ Alondra Chatman signs a multi-media contract with Generation Iron, INBA PNBA, and Iron Man Magazine.
It’s an excellent time to be a natural bodybuilding athlete these days, especially if you’re with the International Natural Bodybuilding Association (INBA)/Professional Natural Bodybuilding Association (PNBA) league. Alondra Chatman has become the first woman to sign a multi-media deal with Generation Iron, INBA PNBA, and Iron Man Magazine. In addition, she’s now the second overall natural athlete to sign a multi-media contract in the sport of natural bodybuilding – William Long was the first.
Here’s what the INBA PNBA Instagram (I.G.) page uploaded:
“Congratulations! @alondra_figure_pro the next PNBA athlete to sign the Multi-Media Contract with @inbapnbaglobal_official@ironmanmagazine @generationiron
We are excited for what’s to come!”
You can see the full I.G. clip of Alondra Chatman signing the contract below.
https://www.instagram.com/reel/CYUwRzplPk6/?utm_source=ig_web_copy_link
Alondra Chatman’s deal is well-deserved. She’s a 2x Figure Open Natural Olympia champion – including this past year at 2021 Natural Olympia – and Hall of Fame Inductee (not Hall of Shame). In addition, she ended 2021 in fashion as she was nominated for the Award of Excellence for the success of her personal training company. On Instagram (I.G.), Chatman expressed:
“Starting 2022 off with a bang! Today, I’ve signed a multi-media contract with @inbapnbaglobal_official
@ironmanmagazine
@generationiron
I’m excited to continue to represent Natural Bodybuilding as a 2x Figure Natural Olympia Champion, coach and bodybuilding fan. I look forward to what this new chapter brings to the sport and to female athletes.”
Bridge the Gap in Sports
Along with William Long’s agreement, this contract is helping to bridge the gap between natural bodybuilding and other popular sports. Every athlete and sports organization deserves rewards from the hard work and dedication behind closed doors. And natural bodybuilding is no exception. Because of the establishment the INBA PNBA league has developed over the years, they’re now capable of getting more natural athletes in the limelight.
With the backing of whale strength sports and digital media companies – Generation Iron and Iron Man Magazine – and the largest natural bodybuilding organization in the world – INBA/PNBA – the future for the sport of natural bodybuilding is promising.
On the path to signing a deal with these powerhouse companies, you’ll have to earn your stripes. To gain the recognition Alondra Chatman and William Long have garnered, you’ll need to be an INBA PNBA athlete in good standing with the league. In addition, each athlete should be willing for professional growth and agree to in-season and off-season drug testing through the World Anti-Doping Agency (WADA) – the best drug testing on the market that only uses the leading laboratories to test athletes.
Alondra Chatman’s Perks of Signing
With any deal an athlete signs, it comes with its benefits. Some perks of signing a contract with these triad companies – Generation Iron, INBA PNBA, Iron Man Magazine – are included below.
Promotion
Brand building – digital media write-ups, social media posts, photoshoots
Special guest appearances, posing, and seminar sessions
Iron Man Magazine nutrition ads and endorsements
Generation Iron congratulates Alondra Chatman for signing the multi-media contract with us! We’re looking forward to working with you!
Which natural bodybuilder will be signing the next multi-media contract? Let us know who you think in the social media comments!
P.S. Follow us on Instagram, Facebook, and Twitter for more INBA PNBA news!
5 Best Exercises For Massive Forearms
Do These 5 Exercises For Big Forearms
Forearms are one of the most underrated muscle groups, and most people overlook training them. If you’re someone who prefers wearing t-shirts, your forearms are more exposed than your biceps, so why not try and give them the love they deserve. While people may not look directly at your forearms, a set of solid and strong forearms can add to your physique and make others certainly envy you.
Even if you’re someone who focuses on training forearms, they can be a challenging muscle group to build up. They are one of the top areas that people struggle with and often find themselves plateauing. We want to make sure we focus on those muscles that others envy. A common mistake is that there are only a few exercises to work your forearms. That is not true. Plenty of compound movements will give your forearms a burn so they grow. What you will find however is that there are certain exercises perfect for building and isolating your forearms, so they grow.
Muscle symmetry can add to your body aesthetics and can make your arms look bigger than they are. Training your forearms as accessory muscles isn’t enough to add muscle mass. You need to treat them as you would treat any other muscle group. As a bodybuilder, or someone seeking a well-rounded physique, don’t neglect a body part that is most visible most often. A set of forearms that will stand out and only add to your symmetry is exactly what you need to see the growth and overall gains you want most.
That’s why we’ve put together this list of the five best exercises for how to get bigger forearms. If done right, this will get you on the path to building massive forearms to be proud of. With the right approach and proper training, you will be well on your way to seeing effective gains all while giving your forearms the love they deserve.
Anatomy of the Forearms
Your forearms are made up of three muscles/ muscle groups, all working for their own benefit respectively. Your brachioradialis is the muscle that flexes the forearm at the elbow (1). Certain exercises like hammer curls are great for this muscle.
Your flexors are located on the posterior side of the forearm and are responsible for wrist extension, finger extension, and forearm supination, so turning your palm upward and outward. An exercise like the barbell wrist curl is a good one for flexors.
The extensor muscles are located on the anterior of the forearm and deal mainly with flexion and pronation, rotating your forearm so your palm is backwards and downwards. The dumbbell wrist extension exercise is a good exercise to perform for forearm growth.
Benefits Of Strong Forearms
Having strong forearms is important when it comes to those of us who lift for a number of reasons. They first provide for better grip strength and as we work up in weight, it is important for us to realize that we need to have a solid and secure grip so our gains never falter (2). They also provide for bicep stability and will work improve all those big lifts that deal with your biceps and other body parts. Plus, they will provide for a more rounded and symmetrical physique that others will definitely envy.
5 Best Exercises For Massive Forearms
As promised, we wanted to share the 5 best exercises for massive forearms. Knowing the right exercises and having the right approach to training will better prepare you to tackle any workout. While forearms tend to be overlooked, these exercises will give you great gains and make you see the progress you want most.
Let’s take a look at these best 5 forearm exercises so you can have the best for all your gains.
1. Barbell Wrist Curls
Barbell wrist curls are one of the most common forearm exercises and yet most people perform them incorrectly. Don’t let your ego get the better of you while doing this exercise and use weights you can maintain a full range of motion with. The barbell wrist curls work the brachioradialis and flexors.
The best way of performing the barbell or dumbbell wrist curls is to kneel down at the side of a flat bench with your forearms placed on the bench. Grab a barbell with an underhand grip and curl it as high as you can while lowering the barbell. Let the barbell roll down to the tip of your fingers. Doing so will help in recruiting all the muscle fibers in your forearms and hands.
2. Barbell Reverse Wrist Curls
Barbell reverse curls is another common forearm exercise but is a little harder as compared to the normal wrist curls. Use a wrist curl machine if you have access to it at your gym or use a flat bench.
You will be lifting lighter weights in this exercise as compared to the normal wrist curls. Grab the bar with an overhand monkey (thumbs over the barbell) grip. A monkey grip helps in better targeting your forearms better. The reverse wrist curls work the extensor muscles.
3. Behind the Back Cable Wrist Curls
Behind the back cable wrist curl is a great exercise to isolate your forearms. Using the cables will help you maintain a constant tension on your forearms and will fill your muscles with lactic acid.
Stand with your back towards the cable pulley machine and grab a straight bar. Curl the bar and hold the movement at the contraction for a couple of seconds. This exercise focuses on your brachioradialis and flexors.
4. Reverse Grip Barbell Curls
Reverse grip barbell curls are a compound exercise and will help you in developing muscle mass and strength in your forearms. Holding the barbell with an overhand monkey grip will make your forearms work harder to hold onto the bar.
Keep your elbows pinched to your sides and curl the barbell. Keep the reps slow and controlled and squeeze your forearms and biceps at the top of the movement. The reverse grip barbell curls work the extensors.
5. Farmer’s Walk
Farmer’s walk helps in building forearm size and grip strength which can carry over to other exercises. The farmer’s walk is also one of the easiest exercises to perform. Grab a pair of dumbbells and walk around until you can’t hold onto the dumbbells anymore.
Another variation of this exercise is the pinch carries. In pinch carriers, you need to pinch together two plates so they don’t slip. Pinch carries activate your forearms by forcing you to squeeze your fingers so the plates don’t separate.
Recommended Forearms Workout
With so many workouts out there, finding a good forearms workout may be challenging. We wanted to share a great one with you so you can tackle your arm goals with no problem.
Exercises
Sets
Reps
Barbell Wrist Curls
3
15
Barbell Reverse Wrist Curls
3
15
Behind The Back Cable Wrist Curls
3
12
Reverse Grip Barbell Curls
3
12
Farmer’s Walk
2
1 minute
Tip: Use a Thick Bar or Fat Gripz
Another way for how to get bigger forearms is to increase the muscle fiber recruitment of the forearm muscles and grip is to use a thicker bar. Conventional barbells and dumbbells have one-inch handles, but you can use thicker bars to make the forearms work harder. Thicker bars also provide a greater stimulus for your forearms to grow stronger and larger. It would be worth trying this out for you will get great benefits that can work towards your goals with a solid bar.
Supplements For Bigger Forearms
When looking to enhance forearm growth, looking to the right supplements will prove to be worthwhile for growth and recovery. A solid pre-workout can work to provide energy and push past fatigue while also aiding in increased blood flow so your forearm muscles really start to grow. On top of that, a protein supplement for those post-workout gains will work to boost protein synthesis and allow those muscle tears to heal producing more muscle. Creatine is also great for increasing strength and size and for those really looking to put on mass and muscle, a mass gainer is a great option to advance your gains.
Wrap Up
Getting bigger forearms can make those arms of yours truly pop. How to get bigger forearms may seem challenging, but with this workout and some great supplements, you are well on your way to making that happen. Don’t neglect your forearms and give yourself the best chance at overall success by putting these 5 best exercises for massive forearms into your routine.
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
Mitchell, B.; et al. (2021). “Anatomy, Shoulder and Upper Limb, Forearm Muscles”. (source)
Szymanski, D.; et al. (2004). “Effect of 12 Weeks of Wrist and Forearm Training on High School Baseball Players”. (source)
Carrot Top Reveals How He Got Jacked in Sin City on Joe Rogan’s Podcast
Carrot Top discusses working out 3 hours a day to pack on massive amounts of muscle while staying in Vegas.
According to American actor and stand-up comedian Carrot Top, putting in hours a day at the gym is the secret recipe for building massive amounts of muscle. Nowadays, the renowned actor/comedian walks around with a seamlessly average physique, standing at 5-foot-9-inches, hovering around 140 pounds. But when he was staying in Vegas 15 years ago, he was a whopping 50 pounds heavier, weighing upwards of 190 pounds.
If you’ve been lifting weights for a while, you’ll know this is an astonishing achievement. It’s not easy building this much muscle naturally. So how did this actor and comedian start getting confused as a bodybuilder? In a recent episode of The Joe Rogan Experience, Top claims it was from putting in 3 hours a day at the gym. When Joe Rogan asked about his transformation, Top said:
“What got me jacked? I just, well, I’ll tell you what I did. It was when I got that permanent gig. I had nothing to do all day in Vegas, literally. So I started just going to the gym every day. Like I’d go three hours a day literally. Well, this is again, fifteen years ago and I just was huge, and one day I went to my warehouse to do something.
A picture, something. I was like, ‘what the fuck?’ Like, I’m like, I was like 190 (pounds), I’m like 140. This is my original fighting weight.”
You can see a short clip of Carrot Top’s discussion with Joe Rogan below.
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Carrot Top claims there wasn’t much to do while living in Vegas. So what better way to use your time than bashing around metal for hours? (Lifting weights sounds like a better idea than feeding slot machines your money.)
How to Build Muscle Mass
Building muscle mass comes down to a few key things. To name a few, you’ll want to be in a caloric surplus, lift heavy, and make sure the volume and intensity of your workouts are high enough.
We can’t speak on certainty on how intense Carrot Top’s workouts were, but likely they were fierce to yield the results he did. One thing for sure, though, is that his volume was high – he was spending 3 hours a day in the gym! Of course, to increase the volume of your workouts, you’ll want to increase the reps and sets you do and the frequency of your workouts. And working out 3 hours a day is a surefire way to do this!
You may not have quite as much time on your hands as Carrot Top did in Sin City. But a good split routine a few days a week, or if you’re short on time, a full-body workout a couple of days a week is all you need to gain substantial muscle – if you’re following the rest of the muscle-building principles.
Carrot Top does prove one thing. And that’s if you want to pack on muscle, then you’ll need to give your body the workout volume it needs. You may not have hours a day to put into the gym, but consistently putting in a few hours a week into the gym will give you transformative results.
Follow us on Instagram, Facebook, and Twitter for more insight on celebrity transformations!
Jade Grobler Profile & Stats
The biography, life, and accomplishments of Jade Grobler
Images courtesy of Instagram @jadegrobler
Jade Grobler is a South African – Australian fitness and bikini model and social media influencer born on 18 December 1977 in South Africa. Her hour-glass physique and drop-dead gorgeous looks have earned her fans all across the globe. Jade posts lifestyle photos on her widely popular Instagram handle and has her eyes set on becoming one of the top fitness models and influencers in the business.
Below is a complete breakdown of Jade Grobler’s profile, stats, biography, training, and diet regimens.
Full Name: Jade Grobler
Weight
Height
Date Of Birth
110-115 lbs
5’6″
18/12/1997
Division
Era
Nationality
Fitness & Bikini Model
2010
South African, Australian
Photo courtesy of Instagram @jadegrobler
Biography
Born on 18 December 1997 in South Africa, Jade moved to Australia looking for better opportunities. Growing up, she became interested in fitness and has been following a rigorous diet and training regimen ever since.
Jade Grobler started her social media journey in 2014, and her Instagram page has ballooned to over 1.2 million followers. Grobler has worked with several reputed and emerging bikini and fitness brands and shows no signs of slowing down.
Photo courtesy of Instagram @jadegrobler
Training
Jade usually spends up to two hours working out every day. According to her, she might cut short her training routine to 45 minutes if she has other work commitments.
Although Jade Grobler indulges primarily in resistance training, she occasionally does a little cardio and aerobics to help her maintain her lean figure and low body fat percentage. Typically, she’ll do cardio two to three times per week, for up to one hour per session.
Jade routinely switches up her training to ensure she does not hit a plateau. She tries different exercises in every workout to keep her muscles guessing.
For example, Jade has periods where she does not train her abs at all. On the other hand, while she is on a bulking diet, Grobler trains her abs routinely to bring them out and make them look toned.
Grobler emphasizes the importance of rest days and does not hesitate to take time away from her workouts to allow her body time to recover from her intense training regimen.
Photo courtesy of Instagram @jadegrobler
Nutrition
Jade Grobler takes her nutrition seriously. She always strives to eat healthily and stays away from junk food or cheat meals.
Some of her favorite food include:
egg whites
salmon
tuna
berries
brown rice
spinach
codfish
lean meat
low-sugar fruits
Photo courtesy of Instagram @jadegrobler
Accomplishments
Fitness and Bikini Model
Social Media Influencer
Jade Grobler believes in following her passion. Her passion is fitness and health and wants to inspire others through her example. She is a prime example of what one can achieve if they stay true to themselves and do what they love.
Andrea Shaw On Women’s Bodybuilding Criticism: “Without It There Are No Other Female Divisions”
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Andrea Shaw discusses her rise to Ms. Olympia and the ups and downs of the Women’s Bodybuilding division.
For the past two years, Andrea Shaw has proven herself to be the new standout and reigning Ms. Olympia champion in Women’s Bodybuilding. After a five year gap of the division no longer appearing at the Olympia weekend – Shaw exploded onto the scene with Ms. Olympia’s return in 2020. Since then she has been the star to beat in the prestigious but often criticized division. In our latest GI Exclusive, Andrea Shaw discusses her rise in Women’s Bodybuilding and responds to the criticism and struggles of the division.
Before Andrea Shaw, Iris Kyle was the unstoppable Women’s Bodybuilding competitor. She earned 10 Ms. Olympia victories during her career – before the division itself was dropped from the Olympia weekend. There was a five year gap where Women’s Bodybuilding was no longer supported by the Arnold Classic or the Olympia weekend. During this time – competitors in the division had little to work towards. With one exception – the Wings of Strength Women’s Bodybuilding competition.
It was during this strange time in Women’s Bodybuilding that Andrea Shaw rose up through the ranks and became an all-star competitor. Starting out in Women’s Physique, she eventually moved up to Women’s Bodybuilding. Of course, there was no Ms. Olympia to work towards. Thankfully – she found support at Wings of Strength. This allowed her to continue to find motivation and improve into a challenging competitor in the league.
Fast forward to 2020, Jake Wood now owns the Olympia event (he is also the man who ran the Wings of Strength competitions) and brought Women’s Bodybuilding and Ms. Olympia back into the fold. Andrea Shaw now had a new goal to work towards – which she earned both in 2020 and 2021 with two Ms. Olympia victories.
We connected with Andrea Shaw for a video interview to recap her rise through the years from Women’s Physique, into Women’s Bodybuilding, and through to the champion she is today. As mentioned above, her career grew during one of the most tumultuous times for Women’s Bodybuilding. We asked Shaw for her thoughts on the lack of support over the years at major shows such as the Olympia weekend and Arnold Classic.
The common reasoning behind dropping Women’s Bodybuilding from competition was simply that there was not enough popularity to keep it running. We asked for Andrea Shaw’s reaction to that kind of mentality. Did that excuse ever make sense to her?
“No. Only because it’s always been popular. Because without Women’s Bodybuilding there are no other female divisions. None,” Andrea Shaw stated in our interview. She continued:
“So it doesn’t matter if you’re in Figure, whether you’re in Fitness – it all started with Women’s Bodybuilding. I firmly believe that was just a call AMI made. Because Jim Manion, the NPC, the IFBB, they kept the contests going. There were so many contests that still had Women’s Bodybuilding. But that was a direct call from Arnold’s staff. You know, and I’m speculating because I wasn’t competing at that time but again Arnold pulled it first and then AMI followed suit. Whether it was unpopular – I think it was unpopular to them.”
Andrea Shaw goes on to also comment on the concept of “femininity” in Women’s Bodybuilding vs the pure athleticism of the sport. She’s well aware of the history behind the division. With athletes like Bev Francis being pulled back in forth for either being too masculine or not muscular enough.
“A lot of it are usually men. They are usually men. When you break most of it down, some of these men are insecure because they don’t have muscle and they wish they could. So then the target becomes the woman… but it’s bodybuilding. What difference does it make if it’s a man or a woman?”
You can watch Andrea Shaw’s full comments in our latest GI Exclusive interview segment above!
Dorian Yates Warns Modern Bodybuilders About Steroid Use
Dorian Yates issued a warning about steroid usage.
Dorian Yates gives modern bodybuilders and fitness enthusiasts an expressed warning on steroid usage. Yates spoke on the subject in a recent interview giving some valuable advice on gear usage.
With the recent deaths in bodybuilding shocking the community it’s clear that the time is now for a change. Steroid usage in bodybuilding is no new occurrence. Since the Golden Era bodybuilders have used foreign substances to help improve their physiques. In the modern era many competitors take a number of different substances in order to get as massive as possible. While physiques are on an entirely different level these days, the risks to competitors is unlike anything experienced before. So many bodybuilders have passed away because of the massive amounts of gear that they pump into their bodies.
You only get one body and this is something six-time Olympia champion Dorian Yates has come to understand well.
During his time as a competitive bodybuilder, Dorian Yates took his fair share of steroids, insulin, and other gear. He utilized these substances to create a physique unlike any other during his day. But since retiring from competition Yates has radically changed his lifestyle. He has become a yogi, has changed his diet, and has downsized tremendously.
A Warning
Dorian Yates has realized that his body is his temple. As such he’s made a point of warning modern bodybuilders and fitness enthusiasts about the health risks involved in using steroids. In a recent interview Yates touched on the modern generation and their steroid and gear usage.
“I think each generation of bodybuilders is pushing the chemical envelope a little bit more, a little bit more…” said Dorian Yates. “What I am told by people that compete or even don’t compete, they’re just taking it recreationally. I said mate, you’re taking more than I took for Mr. Olympia. You don’t need that.
“You’re getting the benefit that you want. The recovery, the muscle building with trying to minimize the negative effects,” Yates continued. “There is going to be a point when you’re not really getting any positive effects anyway. It’s like a glass of water. Once it’s full, it’s full.”
Dorian Yates also gave his expressed advice to those who wish to push their bodies to the limit with gear.
“Me personally, my advice to you is unless you’re competing, don’t take any steroids unless you’re like past 40 and your testosterone is low and that’s hormone replacement. That’s a different story because that’s good for your health. If your testosterone is low and you put it back to optimal levels, it has tremendous health benefits.
“Depression, arthritis, diabetes, heart problems… All these things can be improved by taking Testosterone replacement. So, in that context, it’s very healthy for people.”
To see the full interview click here. What do you think of Dorian Yates and his advice on steroid usage?
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.
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The Ultimate Pre-Exhaust Quad Workout for Strength & Size
Using the Pre-Exhaust Method to Unlock Gains
If you are a keen gym goer, it is likely you are in one of two camps – either you love training legs or absolutely dread it.It is imperative that we train all body parts equally – that means no skipping leg day! Completing tough leg sessions, regardless of whether you enjoy it or not, is a critical part of comprehensive strength training.
There is no denying that leg sessions are challenging enough already, however, there may be times where it is necessary to add even more intensity to your lower body sessions. The two most common reasons for increasing the intensity of these sessions is to allow you to move beyond a training plateau or to keep your training fresh and interesting.This article will provide detail on pre-exhaustion, it’s application and will also provide a pre-exhaust routine that can be used to improve quad strength & size.
Leg Day Exercise Selection
There are two types of exercises that make up the majority of strength training sessions – compound and isolation exercises.A combination of compound and isolation exercise is best for comprehensive strength and size development (1).A typical leg day session will focus on compound exercises initially; these are exercises that involve a great number of muscles and consequently allow you to lift heavy loads. Some examples of effective lower body compound exercises include the squat, deadlift, lunge and leg press.
On completion of a number of compound exercises, the session then ends with a couple of isolation exercises which are single-joint movements that target specific muscle groups. The leg extension, leg curl, and calf raise are all great examples of lower body isolation exercises.To effectively apply the pre-exhaust strategy, simply reverse the order of compound and isolation so that you start with an isolation exercise first before completing compounds (2).The purpose of this is to significantly fatigue a specific muscle group so that it becomes the weak link in the consequent compound lifts.Evidently, building fatigue through an isolation exercise will make the following compound exercises significantly more challenging.The pre-exhaust technique is great for targeting specific muscle groups. If you are aware that one muscle group is lagging behind or is weak, it may be an idea to utilize pre-exhaust.Therefore, to target and develop the quads you will first perform leg extensions and then follow it up with a range of compound moves such as squats, lunges, and presses. As a result, the quad will highly fatigue while the posterior chain (glutes, hamstrings & calves) remain relatively fresh.The method ensures that the quads will be worked maximally to bring about optimal adaptations without placing too much stress on other muscles.
Pre-Exhaust Training Considerations
By switching the order of the exercises, you will find that you are noticeably stronger with the pre-exhaust isolation exercise.Normally, the isolation exercises come last in the conventional leg sessions and therefore fatigue is a factor, but because you are completing the isolation first, the muscles are not fatigued.
Conversely, you will find that you are significantly weaker with the compound lifts – once again for the same reason. This certainly has it’s benefits and disadvantages.The benefit of this method is that you will be able to expose the quads to a greater load and stress than they are used to which will force them to adapt quickly.Although low reps and heavy weight are often prioritized in strength training, it is important to avoid low reps with the pre-exhaust method.
The reason for this is that with isolation exercises (specifically the leg extension and curl), lifting extremely heavy loads may put a large amount of stress through the knee joint (3).As a result, if lifting heavy loads for low reps, the chances of experiencing a serious injury to the knee are increased. Therefore, the recommendation for pre-exhaust exercise is to keep the weight light to moderate and aim for a higher rep range (8 reps or more).The biggest drawback to pre-exhaust training is that the amount of weight that you can shift with your compound movements will reduce.The weight that you normally use for squats, deadlifts, and presses is going to feel a lot heavier than normal due to the build-up of fatigue in the quads.In addition, building fatigue and getting the pump early on in the session may mean that you also find proprioceptive abilities (such as balance & coordination) to be a lot more challenging.
Therefore, it may be beneficial to substitute free weight exercises for machine-based exercises as they do not demand a great degree of balance and coordination.Once you have figured out what works best for you in terms of weight, reps, and equipment, you may find that the pre-exhaust technique actually reduces the amount of joint stress in the long run.As a result, you may find that a range of exercises that were previously “off-limits” and now much more manageable. A number of athletes and lifters who have lower body issues commonly use pre-exhaust routines so that they can use light loads yet still work to muscular failure.Therefore, for those who are unable to use heavy loads for whatever reason, pre-exhaust is recommended as it will allow for effective training while using lighter and safer loads.
When to Apply Pre-Exhaust
As mentioned earlier, there may be a couple of reasons why you may wish to incorporate the pre-exhaust method into your workouts.The main reason to use the pre-exhaust method is to stimulate new gains in strength and size. If you are at an intermediate or advanced stage with your training, there may be times where progress slows. This is because the body is at the stage where it can comfortably deal with the demands of training.Therefore, it is necessary to increase the amount of stress that the muscles experience in order for the adaptation process to begin once again.Utilizing advanced training techniques (like the pre-exhaust) into your workouts is one straightforward method that can be used to increase the demand placed on the muscles (4).If you are a strength training beginner, feel free to try out pre-exhaust however, be aware that it is not necessary to bring about change at your stage.Focusing on the basics will yield the best results for novices and advanced training methods such as pre-exhaust are typically not required.
The second reason why you may want to utilize pre-exhaust is to bring some variation to your training program.Performing the same exercises with the same number of sets and reps for months and months can become mundane and may negatively impact motivation levels as a result.Declining motivation can have an impact on exercise adherence which will then impact how quickly you improve.One of the best methods of maintaining motivation levels and adherence is to keep training interesting and enjoyable. Therefore, bringing in new training methods, exercises and set schemes can be useful.
Pre-Exhaust Quad Workout
You can add the following pre-exhaust quad workout into your training program or can adapt it to pre-exhaust the hamstrings or glutes instead.The following workout starts with leg extensions to isolate and pre-exhaust the quads before moving into conventional compound strength training exercises.The rep range is kept relatively moderate (with the majority of the sets between 6 – 12 reps) as lifting extremely heavy loads while in a fatigued state can be risky.
Exercise
Sets x Reps
Leg Extensions
3 x 8, 3 x 12
Leg Press
3 x 6-8
Hack Squat
3 x 6
Smith Machine Squat
3 x 10-12
Romanian Deadlift
4 x 10-12
Standing Calf Raises
2 x 12, 2 x 20
Workout Notes:
– Ensure you perform a full and comprehensive warm-up prior to beginning this routine. Perform a number of warm-up sets first and ensure you differentiate between warm-up sets and pre-exhaust sets.– To pre-exhaust the hamstrings rather than the quads, simply switch out the leg extension and replace it with the leg curl. – For the glutes, switch the leg extension out for either the cable pull-through or single leg glute kickback.– To add more fatigue to the targeted muscle, add a couple more sets of the first exercise. In this case, look to complete as many as 6 sets of leg extensions before moving onto your compounds.– Having completed the pre-exhaust sets, use a variety of compound exercises that will place a great demand on the body.– Always be willing to go a little lighter than normal or to switch to a machine-based version of the exercise – fatigue will be a real factor that will influence how you perform.– Select a weight that causes you to reach muscular failure by the time you have completed all the reps. Because your muscles are pre-fatigued, you will not lift the same amount of weight that you normally would.
Final Word
Providing that training is properly planned and executed, pre-exhaust is a great method that will heavily fatigue the target muscle and apply enough stress to bring about substantial changes in both strength and size.
References:
1-Gentil, Paulo; Soares, Saulo; Bottaro, Martim (2015-6). “Single vs. Multi-Joint Resistance Exercises: Effects on Muscle Strength and Hypertrophy”. Asian Journal of Sports Medicine. 6 (2). doi:10.5812/asjsm.24057. ISSN 2008-000X. PMC 4592763. PMID 26446291.
2-Soares, Enrico Gori; Brown, Lee E.; Gomes, Willy Andrade; Corrêa, Daniel Alves; Serpa, Érica Paes; da Silva, Josinaldo Jarbas; Junior, Guanis de Barros Vilela; Fioravanti, Gustavo zorzi; Aoki, Marcelo Saldanha; Lopes, Charles Ricardo; Marchetti, Paulo Henrique (February 23, 2016). “Comparison Between Pre-Exhaustion and Traditional Exercise Order on Muscle Activation and Performance in Trained Men”. Journal of Sports Science & Medicine. 15 (1): 111–117. ISSN 1303-2968. PMC 4763829. PMID 26957933.
3-Grood, E. S.; Suntay, W. J.; Noyes, F. R.; Butler, D. L. (1984-06). “Biomechanics of the knee-extension exercise. Effect of cutting the anterior cruciate ligament”. The Journal of Bone and Joint Surgery. American Volume. 66 (5): 725–734. ISSN 0021-9355. PMID 6725319.
4-Wallace, William; Ugrinowitsch, Carlos; Stefan, Matt; Rauch, Jacob; Barakat, Christopher; Shields, Kevin; Barninger, Andrew; Barroso, Renato; De Souza, Eduardo O. (January 6, 2019). “Repeated Bouts of Advanced Strength Training Techniques: Effects on Volume Load, Metabolic Responses, and Muscle Activation in Trained Individuals”. Sports. 7 (1). doi:10.3390/sports7010014. ISSN 2075-4663. PMC 6359665. PMID 30621334.
These Are The Sexiest Male Body Parts As Rated By Women
These Are The Sexiest Male Body parts As Rated By Women
Many of us get a gym membership so we can impress the women around us. Women can be the inspiration to lose those extra kilos or pack on some muscle mass. No matter how much you would want to deny it, but a fit bod will always beat a dad bod.
Researchers at Western Illinois University conducted a study where they asked several women to rate the sexiest muscles on a man. While we could have guessed a few of these body parts, some are completely shocking. These are the results of the not-so-surprising study.
1. Abs
There are no surprises here. Abs were rated the sexiest male body part by women. Having a shredded midsection adds to the overall aesthetics of your physique. They are so much more important if you’re planning to hit the beach with your lady love.
While abs are the sexiest muscle on a man, they aren’t easy to obtain. It takes discipline in your diet and training to achieve them. Follow this ab workout to get on the radar of women with your chiseled midriff.
2. Biceps
Biceps have been the symbol of strength and machoism for centuries. If you want to impress a woman with your muscles, there is no way you can do it with skinny arms. Chances are you already know this and are working on your guns.
The Governator Arnold Schwarzenegger referred to his biceps as mountains. You need to follow the same approach to build sleeve-ripping pythons. Turn your skinny arms into mountains with this bicep workout.
3. Chest
A broad chest is hard to develop, and there are only a few other things women appreciate more than chiseled pecs on a man. A full and muscular chest is what separates the men from the boys.
Your chest workouts should be a mixture of compound and isolation exercises. Compound exercises add to the size of your chest while isolation exercises add definition. Follow this Bradley Martyn chest workout for insane gains.
4. Obliques
Most people overlook training their obliques. Their core workouts consist only of ab exercises. Your midriff cannot be deemed complete without well-defined obliques. Obliques are the fish gills like muscles at the sides of your abs.
Women rated obliques as the fourth sexiest muscle on a man, and this should be reason enough to start training them. 10-minutes of oblique training during an ab workout is enough to add definition to your midsection.
5. Triceps
A pair of shredded arms gives women the surety you can hunt for them and keep them safe and warm. Although your triceps don’t get the same attention as your biceps, they make up two-thirds of your arms.
You can’t afford to slack off during your triceps training. Your triceps should look like a horse kicked you in the back of your arms. Training your triceps isn’t about lifting heavy weights as much as it is about focusing on achieving muscle failure.
6. Butt
We didn’t expect glutes to be on the list of the sexiest male body parts. We’re sure well shaped and sized butts would be one of the top two body parts on the list if men would have taken this same test.
If you have been skipping your leg days, this should be a wake-up call for you. Apart from the usual squats and deadlifts, you should be focusing on glute building exercises like the donkey kickbacks and reverse abductor presses to work on your rear.
Do you agree with the women on the sexiest male body parts? Let us know in the comments below. Also, be sure to follow Generation Iron on Facebook and Twitter.