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The 7 Kick-ass Bicep Exercises You’re Not Doing
7 Kick-ass Exercises which Need to be a Part of your Next Biceps Workout
Biceps are one of the most loved muscle group for people in the gyms throughout the world. Even though biceps are the favorite muscle for many people, you won’t see many people walking around with 20-inch arms.
Dumbbell and barbell curls are fine, but there is so much more to biceps training which people neglect. If you want to see supernatural results, you should be willing to do supernatural things in the gym.
21’s
21’s are arguably one of the nastiest biceps exercises and are sure to leave you with a muscle-ripping pump. The exercise is divided into three subsets of seven reps each. Hold a barbell at shoulder width.
In the first seven reps, bring the barbell from the bottom to the mid-half position of a complete barbell curl. Return to the starting position and complete seven reps. For the next seven reps start at the top of the movement and bring the barbell to your waist level.
Perform the complete biceps curls for the next seven reps. If it is one of the days when you’re feeling invincible, take this exercise up a notch and perform 30’s (10-10-10). Similarly, if 21’s are a little too much for you, you can dial down the number of reps.
T-Curls
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T-Curls are an exercise made famous by the Superman from Compton, CT Fletcher. The T-Curls are an isolation exercise which focuses on the inner head of your biceps. Since this is an isolation exercise, use moderate weight and focus on contracting the muscles.
Lie down on an incline bench and extend your arms to your sides so your elbows are in a straight line. Bend your arms a little and lock your elbows at your sides. Perform hammer curls and maintain a full range of motion. Make sure you have your elbows locked in a place and you’re not using momentum to lift the weights.
Zottman Curls
Zottman curls are complete arm builders. In this exercise, you start with your arms fully extended and with a dumbbell in each hand and at your sides. Begin to curl the weight by rotating your wrists so they’re facing upwards.
Pause for a second at shoulder height and now rotate your wrists so your wrists are facing the floor. Lower the dumbbells to the starting position. The Zottman curls will set your biceps and forearms on fire.
Cable Hammer Curls
Only a very few people perform the cable hammer curls. Cable hammer curls are an isolation exercise and will help you build the outer head of your pythons. Grab a pulley machine cable in each hand while standing in the center of the cable pulley machine towers.
With your right hand, perform a hammer curl so your right hand is at the level of your left chest. Return to the starting position and repeat with the left arm. Hold and squeeze the life out of your guns at the top of the movement.
Spiderman Curls
Only a few other exercises come close to helping you build the peak in your mountains as the Spiderman curls. In this exercise, lie on an incline bench with your chest against the pad and hold a barbell in your hands.
Your arms should be extended so they’re perpendicular to the floor. Curl the weight so the bar is almost touching your forehead. Return to the starting position while making sure you don’t use momentum by swinging the barbell and taking the bar behind the perpendicular point.
Reverse Grip Cable Curls
You don’t want to be the guy with muscular biceps and skinny forearms. Small elbow joints and wrists and muscular forearms, bis and tris give the illusion of giant arms. Reverse grip cable curls are an incredibly effective exercise in targeting your biceps and forearms.
If you want to put extra tension on your forearms, grab the bar with a monkey grip. Not using the thumb grip makes you hold the bar tighter and in the process, you squeeze harder and recruit your forearms.
Smith Machine Drag Curls
Smith machine drag curls focus on your biceps primarily and eliminate any momentum you might use in performing the standard barbell curls. As the name suggests, in this exercise you’ll be dragging the weights up to your upper abs.
Begin lifting the weights by pulling your elbows back. As the bar rises, bend your elbows to curl the weights to your torso while keeping your elbows behind you the entire time. Hold and contract your guns at the top of the movement.
Which is your favorite biceps exercise? Let us know in the comments below. Also, be sure to follow Generation Iron on Facebook and Twitter.
Lee Haney Encourages Bodybuilders to be Open About Mental Health
Lee Haney talks mental health in bodybuilding.
Eight-time Olympia champion Lee Haney recently spoke about mental health in bodybuilding. The legend touched on the subject and implored bodybuilders to open up about their mental health and seek help.
Mental health is a topic that has been getting more and more important these days. Never had mental health been more of a concern than it is in our current climate. The last couple years have been taxing for just about everyone. The future has never been more uncertain than it is today and things appear to be on a shaky footing.
Mental health in professional sports has also become a major issue. So many professional athletes run themselves ragged through countless hours of training. They push themselves to the physical and mental limit in order to achieve their goals. While physical recovery has always been emphasized, many don’t treat the mind with the same kind of care. While things like icing, massages, and other physical recovery treatments are employed, there are many athletes who refuse to seek out therapy for their mental health.
In bodybuilding we’ve seen cases of individuals taking their own lives due to depression. These lives could have been saved if mental health therapy was more accepted as a viable option. That appears to be exactly what bodybuilding legend Lee Haney is trying to accomplish.
Eight-time Olympia champion Lee Haney gave a recent interview touching on the subject of mental health. The legend even implored athletes in the bodybuilding community to get help for their mental health issues.
“There’s a lot of issues we face, and we face them on our own, and nobody knows what’s happening,” said Lee Haney. “In the world of bodybuilding, there’s always this picture painted that we’re some super people. We can get over anything. We’re strong, we’re physical beautiful on the outside. We can conquer all. What happens in the mind, and what happens in the heart and the spirit person, can be totally different than what is seen on the outside.
“So I wanted to speak to that particular thing, because that’s something that’s never discussed, something that I feel our industry is missing. So I heard a couple of different times, at this past Olympia, a couple of different athletes that said they had these moments in which they broke down in tears while prepping for the show.
“This is not something that’s happening to these particular people, it’s happening a lot. Many times it’s not being discussed or brought out in the open, but I just want to share my perspective on the importance of mental health, and what I’ve done in my own life, to keep it together. When you’re talking about winning the Mr. Olympia, let alone 8 Mr. Olympias, how do keep it together (in your mind)? When you’re on the top, there’s nowhere to go but down. If you’re not able to control the mental stress of being an athlete, and trying to overcome adversities, trying to get better, trying to pursue something that only one in a million or several billion can achieve, that’s pressure in itself.”
Even before the pandemic mental health has been quite the issue. Many people have looked at things like therapy through a negative lens. But therapy can be a godsend and tool that can save many, many lives. It’s great to see Lee Haney advocating for such an important cause.
What are your thoughts on therapy and mental health?
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.
Arely Ayala Brought Gold to Mexico After 2021 Natural Olympia
Arely Ayala represents Mexico in natural bodybuilding, and she won first place in Bikini Angels while receiving second place in Bikini Divas at 2021 Natural Olympia.
Arely Ayala is not shy about representing her country in natural bodybuilding competitions. At 2021 Natural Olympia on Saturday, November 13th, she was able to bring a first (Bikini Angels) and second place (Bikini Divas) prize back to her home – Mexico.
Below you’ll see her posing in a post she uploaded to Instagram (IG). In the post, Arely stated:
It’s always a pride to represent Mexico, and it’s impressive what it feels like when they put the national anthem abroad when a Mexican wins first place.
https://www.instagram.com/p/CWWHkQtr2CW/?utm_source=ig_web_copy_link
Bikini Angels and Bikini Divas are similar, but what separates the two events is the amount of muscle each athlete carries and how they present themselves. Bikin Angels have to be symmetrical, but they must display personality and confidence; Bikini Divas is more focused on the muscle and definition of each female competitor.
2021 Natural Olympia is the biggest event in natural bodybuilding each year – equivalent to Mr. Olympia in the International Federation Bodybuilding (IFBB) league. However, Arely Ayala is no first-timer for winning gold; she was the 2019 International Natural Champion.
Natural Bodybuilding
Natural bodybuilding leagues such as Internationational Bodybuilding Association (INBA) and Professional Natural Bodybuilding Association (PNBA) follow similar protocols as IFBB in terms of the category the athletes compete in, and judging is identical. However, the World Anti-Doping Agency (WADA) tests natural bodybuilders, so they’re generally smaller.
In the INBA/PNBA, any bodybuilder who refuses to get tested gets disqualified from the competition. In addition, anyone who fails a drug test is stripped from any titles and banned from competing for life.
Health Coach
Besides competing in natural bodybuilding, Arely Ayala is a health coach. She’s a firm believer that you shouldn’t wait until January to start your health and fitness goals. In an IG post, Ayala said:
Lately, people have been asking me, “How do I get started with having healthy habits in January,” and I answer the same thing, “Do not wait until January. Start slowly today. At times you will fall and get lazy, but in January, you will have more desire and fight in you.”
https://www.instagram.com/p/CWlpc-BPfry/?utm_source=ig_web_copy_link
Ayala posts mid-week tips for her audience on social. For example, she’s a firm believer that you should eat whole fruits than juices because she says the fruit doesn’t lose any of its properties, it’s more satiating, and you consume less fructose.
According to “Quiubo Fitness,” Arely is also a teacher and earning a doctorate in educational administration. Additionally, “Quiubo Fitness” claims that Arely started her bodybuilding journey and obtained the rookie fitness bikini championship at the 2018 classic Mr. Sonora. And she then went on to land her pro card at the 2019 international event in California.
Arely Ayala displays that you should take pride in your country. Also, if you’re waiting to get started with your fitness goals until January or sippin’ on fruit juice, begin now and ditch the juice for whole fruit!
Generation Iron would like to congratulate Arely Ayala on her finishes at the 2021 Natural Olympia. We hope to see more of her in future natural bodybuilding shows!
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REPORT: Did Big Ramy Just Get Married To A Second Wife?
Reports from the middle east have claimed that Big Ramy has married a second wife in secret.
Media outlets from the middle east reported on Friday, November 19th, 2021, that Mamdouh Elssbiay, aka Big Ramy, has married a second wife. The news was originally reported by Cairo24, which stated that the wedding celebration was held in secret at a hotel in Alexandria, Egypt.
Big Ramy currently has a wife, Marwa, with three daughters. This marriage would mark his second wife (both active marriages) and, if true, makes Ramy the first polygamist Mr. Olympia champion in the history of the sport.
Egyptian journalist Radwa El-Sherbiny, posted a tweet on Twitter regarding the second marriage. The post included a picture of Ramy’s wedding alongside a photo of his first wife. You can see the post below:
يعنى بدل ما يكافئها انها استحملت ظروفه الصعبه لحد ما وصل راح أتجوز عليها! pic.twitter.com/Na2JOa4tzI
— Radwa El Sherbiny (@RadwaElSherbiny) November 20, 2021
As of the time of this writing, some reports have refuted the news and claimed that the wedding photos that were leaked were taken while shooting a scene from an upcoming TV series set for Ramadan 2022. It had previously been reported that Big Ramy would star in the TV series that is going into production.
After these reports, it would appear that Big Ramy’s brother, Mohammed, separately confirmed the news of Ramy’s second wedding. He also claimed that the family was fully aware of his decision approximately two days earlier. The family did not attend the wedding to avoid hurting Marwa’s feelings. Mohammed went on to also defend his brother’s decision, noting that Ramy has his own reasons for the second marriage. Though he did not go into further detail.
Big Ramy’s brother also indicated that Ramy’s first wife, Marwa, was not made aware of the second marriage until much later. Mohammed also stated that upon discovering the news, Marwa was in shock and having a hard time taking in the information.
Big Ramy most recently earned his second Mr. Olympia title this past October, solidifying his reign after many years of battling for the prestigious title. He has claimed that he will continue to return, defend, and maintain his champion status for years to come. Ramy has also received a hero’s welcome upon returning back to Egypt. Contrary to some aspects of pro bodybuilding here in the United States – Egypt holds Ramy’s success on levels similar to superstar mainstream athletes such as NFL and NBA.
This story is still developing as Generation Iron reaches out to get direct confirmation about these early reports. This article will be updated as more information becomes available. Stay tuned to Generation Iron Fitness Network for all things bodybuilding and fitness news and updates!
Ramy’s Rage – Is This Mr. Olympia Pre-Workout Worth The Hype?
This Big Ramy inspired pre-workout is a smart 8-stim matrix to boost all areas of your training and performance.
Product Overview
Most pre-workouts on the market are flat out bad. Take a look at the average pre-workout and it’s primarily a flavored caffeine drink with some B-vitamins and amino acids sprinkled in. For the average person this may be adequate, but not for someone who’s training for results.
Mr. Olympia champion Big Ramy teamed up with Enhanced Labs team to formulate the perfect pre-workout supplement – Ramy’s Rage Stim. Just recently, Big Ramy and the Enhanced Labs team came out with the second iteration of Ramy’s Rage. Ramy’s Rage is claimed to be even stronger and have twice the number of servings per container.
Ramy’s Rage is getting a lot of attention. In this review we are going to evaluate whether this pre-workout is worth the hype.
Code GENIRON For 15% Off
Enhanced Ramy’s Rage Stim Reloaded is a smart 8-stim matrix to enhance energy and focus. A fully disclosed label provides transparency for their scientifically proven ingredients.
Enhanced Labs are a team of bodybuilders, chemists, and innovators who joined together to disrupt a chaotic industry by doing absolutely whatever it takes to come out with the most effective hardcore supplements line on the market. By always staying on the cutting-edge advancements in technology and chemistry, Enhanced Labs gives their customers the continuous edge they desire most.
Enhanced Labs Ramy’s Rage Stim Reloaded Highlights
A great pre-workout supplement can take your training to a new level. A bad one will waste your time and money. Too many pre-workout supplements over promise and under deliver.
Ramy’s Rage is different. With full clinical dosages of ingredients backed by science and an intense stimulant matrix featuring caffeine anhydrous, juniper berry extract, dicaffeine malate and theobromine, Ramy’s Rage is the pre-workout catalyst you need to transform yourself into a gym god.
Ingredients
Ramy’s Rage Stim features 13 clinically dosed ingredients grouped into 4 synergistic matrixes.
Cellular ATP Energy Matrix
Vitamin B6
Vitamin B6 is water soluble vitamin that is involved in over 100 reactions in the human body. Vitamin B6 is particularly important for athletes because it regulates the production of neurotransmitters, chemicals that ensure metabolic processes such as fat metabolism and energy production run smoothly.
Vitamin B12
Vitamin B12 is a water-soluble B-vitamin that is needed for proper metabolism and red blood cell formation. Vitamin B12 supplementation before workouts will boost energy levels, reduce fatigue, and improve cognitive function.
Magnesium (magnesium citrate)
Magnesium is an essential electrolyte involved in more than 300 metabolic reactions. Magnesium regulates energy production, oxygen uptake, central nervous system function, electrolyte balance, glucose metabolism, insulin function and muscle activity.
Potassium (potassium citrate)
Potassium is an essential electrolyte needed for muscle contractions, blood pressure regulation, fluid balance, bone growth and nutrient digestion. Athletes are at high risk for being deficient in potassium since they lose potassium in sweat during exercise.
Nitric Oxide Synthase Matrix
L-Citrulline Malate 2:1
Citrulline malate supplementation facilitates the removal of metabolic waste products from muscle cells and improves blood flow, ultimately leading to a bigger muscle pump and better nutrient delivery. A study for the journal of applied physiology reported that cyclists taking citrulline malate were able to cycle for 12% longer before exhaustion than those taking a placebo [1].
Taurine acts as osmolyte (i.e. it regulates fluid balance). Research shows that taurine supplementation before workouts reduces muscle damage, improves focus, and prevents delayed onset muscle soreness [2].
Intense Stimulant Matrix
Caffeine Anhydrous
Caffeine supplementation increases the release of dopamine, a chemical in the brain responsible for feelings of alertness and pleasure. Caffeine also boosts epinephrine, dopamine and serotonin, which increase fat loss and enhances power output. Many controlled studies in humans show that coffee improves various aspects of brain function — including memory, mood, reaction times and general mental function [3].
L-Theanine
L-Theanine supplementation causes the release of the brain neurotransmitter gamma-aminobutyric acid (GABA). GABA boosts mood and mental focus. A literature review for the journal of plant foods for human health reported that L-theanine is associated with improvements in mood and cognition, and a reduction of stress and anxiety-like symptoms [4].
Juniper Berry Extract
Juniper berry extract functions as an anticholinesterase agent. This is important for muscle function because anticholinesterase agents increase blood flow and induce muscle contractions.
Dicaffeine Malate
Dicaffeine Malate is a precise combination of caffeine and malic acid fused together by an ionic bond. The malic acid in Infinergy works to buffer the salts in caffeine, which helps to prevent the dreaded post-caffeine energy ‘crash’.
Theobromine
Theobromine is the compound that gives chocolate it’s aphrodisiac properties. Theobromine supplementation increases focus/concentration and improves mood. A study for the journal of psychopharmacology reported that taking theobromine supplements helped participants’ performance on mental tasks and made them feel less tired [5].
Nutrient Absorption Matrix
Black Pepper Extract (Piper nigrum)(fruit)(Bioperine®)
BioPerine is a patented black pepper extract that contains the active compound piperine. BioPerine is used in sports supplements to enhance the bioavailability of nutrients. In other words, bioperine works by enhancing the absorption rates of whatever it’s taken with.
Stim Or Non-Stim
Stim
Number Of Servings
30
Flavors
Grape, Ramy’s OJ, Blue Raspberry
Best Way To Take
Take one scoop 30 minutes prior to your workout in 8 oz. of ice cold water.
Price, Flavors & Effectiveness
Enhanced Labs Ramy’s Rage Stim Reloaded is a great pre-workout to improve focus, intense energy, increased power for all your performance goals. With 30 servings container, one scoop of this powerful formula will take your workouts to new heights. With a great flavor in Grape, the taste never grows old.
Pros
A full 30 serving per bottle
Two flavour options
13 clinically dosed ingredients
Fully disclosed supplement facts panel
Cons
Not recommended for beginners
Price: $34.99
Enhanced Labs offers Free shipping ANYWHERE in the world. If you live in the United States, your order ships FREE no matter what you buy. If you live outside the US, your order ships for free when it’s over $169.
How Much Should I Take?
Enhanced Labs formulates supplements for serious bodybuilders so even large individuals only need to take one serving. It is recommended to start with a ½ scoop (5.35g) and work your way up to one full scoop (10.7g). Do not exceed one scoop in 24 hours.
Best Time to Take Ramy’s Rage
Ramy’s Rage should be taken approximately 30-60 minutes before a workout. For enhanced results, it’s recommended to stack Ramy’s Rage with Ramy’s Rage Pump.
Check out our list of the Best Pre-Workout Supplements for more great products!
Wrap Up
Mr. Olympia Big Ramy worked with the team of engineers at Enhanced Labs to formulate the perfect pre-workout supplement. Ramy’s Rage contains full dosages of ingredients scientifically proven to boost energy levels, improve physical performance, and enhance focus. What you are really getting is a great pre-workout with effective ingredients to boost all your pre-workout needs. Check out Enhanced Labs Ramy’s Rage Stim Reloaded Pre-Workout today and see what this can do for all your gains.
Try Enhanced Labs Ramy’s Rage Stim Reloaded Pre-Workout Today
Generation Iron may receive commissions on purchases made through our links. See our disclosure page for more information.
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 Enhanced Labs
References
[1] https://pubmed.ncbi.nlm.nih.gov/26023227/
[2] https://www.ncbi.nlm.nih.gov/pmc/articles/PMC5611412/
[3] https://www.ncbi.nlm.nih.gov/books/NBK209050/
[4] https://pubmed.ncbi.nlm.nih.gov/31758301/
[5] https://pubmed.ncbi.nlm.nih.gov/19942640/
After Weeks of Silence Cedric McMillan Makes Return at Guest Posing
Cedric McMillan makes his return at recent guest posing.
Cedric McMillan finally made his return to the stage in a recent guest posing. After mysteriously missing a number of shows and being mum online, many were concerned about what happened to McMillan. But his return to the stage has quelled all fear and doubt of his current status. McMillan was back and looked pretty impressive to boot.
Cedric McMillan has been missing in action for quite some time now. The 2017 Arnold Classic champion wasn’t able to qualify for the 2021 Olympia, nevertheless he still tried to make a run for the 2022 show. McMillan tried to make a run at qualifying for the 2022 Olympia by competing at the Legion Sports Fest. While he may have put on a good showing in the first callouts, McMillan would mysteriously disappear at the finals.
Since that time Cedric McMillan has been quiet on social media. He never had much of an intense social media presence but with him missing the finals at the Legion Sports Fest many have started to worry. McMillan was completely off the radar and it was certainly concerning.
But it appears all of our fears and doubts have been put to rest. Cedric McMillan is alive and well and is even back on stage.
At this past weekend’s Armed Forces Nationals, Cedric McMillan wowed the crowd with a guest posing routine. McMillan showed an impressive physique giving fans a showing of his classic silhouette. The IFBB Pro League official Instagram page posted a photo of McMillan on stage.
HUGE congratulations to the awesome athletes who competed in the NPC ARMED FORCES NATIONALS yesterday in Alexandria, Virginia.
Active duty veteran and IFBB Pro League Olympian Cedric McMillan was the special guest poser!
It was an incredible event filled with respect and honor for these fantastic athletes.
Mark this date on your calendar for 2022 – November 18/19, 2022 in Alexandria Virginia at the Alexandria Hilton Mark Center!
Cedric McMillan had this to say about his current physique.
Guest posing went ok last night… still got about 20 pounds to get back to normal tho. But for now, I’m just happy to get to do a routine ?
Great to see Cedric McMillan back on stage again.
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.
Frank Zane Reveals Favorite ‘Golden Era’ Exercise During Training Session With Mike O’Hearn
Frank Zane and Mike O’Hearn recently got together for a workout session.
When two bodybuilding legends get together for a workout session, it is wise to listen to what they have to say. Frank Zane and Mike O’Hearn recently linked up in California at the home gym of Zane. Here, the two were able to discuss bodybuilding and share some knowledge.
During the workout, Zane revealed that the wide, neutral grip pulldown is his favorite Golden-Era exercise. This is because it is equivalent as performing a wide-grip pull-up. Zane prefers this lift because he can use a hammer grip, which takes stress off the elbows. He finished his set in his home gym, which is a bit smaller than that of other athletes. Zane confirmed that he has all he needs in his setup.
The full video can be seen here courtesy of Mike O’Hearn’s YouTube page.
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Frank Zane is one of the best bodybuilders of all-time. He has three victories at the Olympia and Mr. Universe competitions. Zane has gone toe-to-toe with Arnold Schwarzenegger and Franco Columbu during his time at the peak of the sport. Zane won three consecutive Olympia titles from 1977-1979. He wanted to try for a fourth but did not get the chance because of a tragic accident. This forced him to compete at a lower body weight and was unable to bring the same look.
“I wanted to go four in a row but I never made it,” Zane said.
“The thing I learned in bodybuilding is when you’re competing, you not only got to be better than everybody else but you have to be the best you’ve ever been.”
This is something Mike O’Hearn knows about. He is a four-time Mr. Universe champion. During his bodybuilding career, O’Hearn has been featured on the cover of many magazines and event went into business as an actor. He was able to use his incredible physique to find success in other avenues.
The workout continued as Zane and O’Hearn began discussing the importance of posing. This is something that does not gain as much focus as it should and Zane believes this is because of ignorance. Posing is a form of exercise in its own right because of the static tension. This involves creating force in the muscle without changing the length of it.
Both Mike O’Hearn and Frank Zane continue training to this day. O’Hearn is still in incredible shape while Zane is still active with weights at the age of 79. This means they will both continue to be influential voices in bodybuilding and give advice that is well worth the listen.
For more news and updates, follow Generation Iron on Facebook, Twitter, and Instagram.
INTERVIEW: Berry De Mey Is “Shocked” By The Amount Of Drugs Modern Bodybuilders Use
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Berry De Mey believes that modern bodybuilders take far higher doses of drugs than past eras of the sport.
The health of pro bodybuilding athletes has been a topic of major discussion this past year. Sparked by many untimely deaths of competitive bodybuilders – many experts, athletes, and fans have been making public statements about their concern over the health of the sport as a whole. Have we finally reached a tipping point in the risk vs reward of drug use in bodybuilding? In our latest GI Exclusive interview, Berry De Mey explains his shock over the increase in doses and types of drugs modern bodybuilders use today.
Berry De Mey has been one of the more vocal bodybuilders speaking out about health in bodybuilding this past year. This has not only been sparked by the recent deaths in the sport – but also the physiques De Mey is seeing on stage. His reaction to the Arnold Classic 2021 earlier this year drew criticism. He has also clarified those statements in a previous interview with us – stating that “bodybuilding is becoming insane.”
We’re now pulling another segment from our conversation with Berry De Mey – this time focusing on the drug use prevalent in competitive bodybuilding today. Specifically De Mey shares his opinion on diuretics and insulin. He also speaks more broadly about the amount of drugs that athletes are taking during this era compared to his own. While he often clarifies that he is not a doctor – he finds himself worried about what he is seeing in the sport today.
While nearly all of the recent deaths this year have not announced official cause of death – many point towards diuretics as a possible cause. Especially for those that happened just before competitions. Diuretics are often used to dry out just before a competition – but accidentally overdosing on it can be extremely dangerous and possibly fatal. Victor Martinez just recently spoke with Generation Iron on his personal health scare involving diuretics before a show. Milos Sarcev did not want to go into specifics as he is not a medical professional – but he can confidently say it’s a dangerous drug used in the sport.
Berry De Mey also points out insulin as a very dangerous compound used by modern athletes. He admits that this was a drug available during his prime as well. He even sought it out as he wanted to do whatever he could to become the best. But his doctor refused to support insulin use – even when he was open about supporting use of other drugs such as steroids. This was enough for De Mey to avoid insulin – and looking back he’s happier for it.
But it’s less about one specific drug and more about the big picture. Berry De Mey believes that it’s an increased combination and higher doses of drugs that is the real issue. He claims to have seen lists of what young bodybuilders take today – and is “shocked” by what he sees.
“If I see some of the lists that they are all taking, I’m in shock,” Berry De Mey states in our interview. He continues:
“So of course yeah, diuretics is one of the things, but there is also a lot of other things that I am shocked about. Particularly in the amounts and the substances. The different kinds of substances.”
We then follow up asking him if he thinks that the amount of drugs taken today exceeds what he saw and used during his prime. He answered confidently and swiftly, “Most definitely.”
Ultimately, Berry De Mey understands the psychology of why this is happening. He was doing the same thing during his prime as a competitive bodybuilder. These athletes will always do whatever it takes to be the best – including many risks. The problem is that those risks are becoming increasingly bigger. De Mey can look back now in his older age and logically worry about the state of younger bodybuilders. But if he was young today – he’s sure that he would be part of the pack making these same decisions.
You can watch Berry De Mey’s full comments on diuretics, insulin, and overall drug use in bodybuilding by watching our latest GI Exclusive interview segment above!
How The Close Grip Lat Pulldown Pumps Your Back & Bis
Add this great variation into your back routine today!
We all try and maximize our back day routine and throwing in an exercise like the close grip lat pulldown may be exactly what we need. Working with the right exercises can make or break our gains and its important we work hard to really nail down a proper routine. Working our backs can be tough. While many exercises are out there, we want to make sure we are putting 100% into absolutely everything we do. The close grip lat pulldown is an exercise that can give us this option and then some.
Why does a strong back matter? On the one hand, it helps balance out our massive chests so our posture doesn’t totally suck. It will also aid in those bodybuilding and sport specific movements when it comes to lifting and other important movements, on top of adding to our overall balance and stability. Plus, it definitely adds to our physique and gives us a chance to show something off others will envy. The close grip lat pulldown is the perfect exercise to put into our routine to capitalize on all these gains.
Let’s take a look at the close grip pulldown and see what makes this exercise so great. From what it is, to muscles worked, to the awesome benefits, and how to perform it, this exercise can target your back in a different way so you only see continued growth.
What Is The Close Grip Lat Pulldown?
The close grip lat pulldown is a great exercise to work your back, as well as other muscles, and works with a different grip than other variations of the lat pulldown. By keeping your hands closer together, and subsequently your arms and the rest of the movement, you target your muscles differently and work to increase growth in unique ways (1). A perfect exercise to build strength and size in your back, while also aiding in things like posture, shoulder health, and overall balance, this is certainly an exercise to put into your routine.
Muscles Worked
The close grip lat pulldown will work a variety of muscles, of course those being your upper body muscles. Your lats will see great work done, and as this suggests in the name, are the primary movers, really working to give you a great boost when it comes to giving you those wing-like lats. As strong points of connection to your arms and trunk, your shoulders will also see work done, more specifically your teres major and rear delt. Along with these are also your biceps, traps, and rhomboids, to get accessory growth and work to better assist this movement.
Benefits Of The Close Grip Lat Pulldown
When looking at what this exercise can do, the close grip lat pulldown is a great example of a movement to really work those lats. As an effective back building exercise, you will get loads of benefits from this exercise.
Benefits of the close grip lat pulldown include:
Bigger, stronger backs: By working your lats, you start to build strength and size and really aid in those wing-like lats (2).
Better posture: Strengthening your shoulder and back muscles will aid in overall posture and allow you to maintain a more defined and stable physique (3).
Promote shoulder health: Working to strengthen your shoulders more, what you’ll find is that you can better protect your shoulders and that vulnerable joint.
Nice variations: Either as a close grip, neutral grip, or wide grip, you can find the right lat pulldown for you to see great gains.
How To Perform This Exercise
Here are the steps for performing the close grip lat pulldown:
Set yourself up on the cable machine and plant your feet firmly on the ground.
Reach up and grab the bar. Your hands will closer than shoulder width apart.
When ready, engage your core and pull down to your chest. Really feel a squeeze as you lift that weight.
Slow and controlled, return to the starting position, keeping your core tight to maintain good, solid posture.
Repeat for your desired number of reps.
Differences In Lat Pulldown Grips
Looking at the lat pulldown exercise, you will find that there are a few different types of grips you can use, these being close-grip, neutral-grip, or wide-grip. The differences and what these can do for you will lie in various ways like how this affects strength, your body mechanics, proper muscle activation, and various degrees of difficulty. For example, the wide-grip will activate muscles differently than the close-grip given that you are working with a different grip and thus a different movement. By switching up your grip, you challenge yourself to work to target muscles in a way that will lead to more growth.
Best Supplements For Continued Gains
Supplements and a solid supplementation routine can greatly affect how you see gains. When it comes down to it, working with top supplements can make or break your desired goals. Working with the big three, being pre-workout, BCAAs, and protein powder, you can at least set yourself up off the bat to see great gains. Pre-workouts will work to enhance energy and focus (4), while BCAAs will burst through fatigue and allow for continued energy throughout the workout. Of course, protein powders will increase muscle growth, enhanced recovery, and can aid in all things weight loss and management (5). Other supplements to consider as well are creatine, multivitamins, and fat burners.
Wrap Up
The close grip lat pulldown is a great exercise to put into your routine for what it can do to your overall back development. As a nice variation of the lat pulldown, this allows you to target your muscles differently and really get a good workout to aid in all your muscle building and development wants and needs. For those looking to mix up their back routine, give this exercise a try and see what it can do for all your goals today.
Let us know what you think in the comments below. Also, be sure to follow Generation Iron on Facebook, Twitter, and Instagram.
*Images courtesy of Envato
References
Andersen, V.; et al. (2014). “Effects of grip width on muscle strength and activation in the lat pull-down”. (source)
Leslie, K.; et al. (2013). “The Effect of Grip Width and Hand Orientation on Muscle Activity During Pull-ups and the Lat Pull-down”. (source)
Harvard Medical School (2017). “Why good posture matters”. (source)
Kedia, A.; et al. (2014). “Effects of a Pre-workout Supplement on Lean Mass, Muscular Performance, Subjective Workout Experience and Biomarkers of Safety”. (source)
Pasiakos, S.; et al. (2015). “The effects of protein supplements on muscle mass, strength, and aerobic and anaerobic power in healthy adults: a systematic review”. (source)
The Most Effective Training Split For A Ripped Six-Pack
Get A Six-Pack With This Workout
Abs are one of the most-desired muscles and if you look around in your gym at any time, you’ll surely see at least one person working on his midriff. Even after all the frenzy, only a few people succeed in building washboard abs.
After you have your diet in place, we would recommend that you perform the workout given below every three days. The training split is designed to train your abs from all the angles to ensure overall development.
Superset
– Cable Crunches – 3 Sets 20 Reps
– Hanging Leg Raises – 3 Sets 20 Reps
You’ll be starting the workout with an isolation exercise to exhaust your abs at the beginning of your ab training. The kneeling cable crunches help in targetting your upper and middle abs.
Hanging leg raises is the superset isolation exercise meant to work your lower abs. The lower abs can be a weak muscle group for most people which holds stubborn fat. While performing the hanging leg raises, make sure your knees are locked and your legs are in a straight line throughout the exercise.
Decline Crunches – 3 Sets 25 Reps
If you have been performing the ab exercises for some time now, chances are you might have become comfortable doing them. If this is the case, we would urge you to add resistance to the exercises by using weights.
Hold a dumbbell or a weight plate with your hands while your arms are extended forward. Your back should touch the decline bench at the bottom of the movement, and your torso should be perpendicular to the floor at the top.
Russian Twists – 3 Sets Failure
The obliques are one of the most overlooked muscles when it comes to ab training. The obliques are the fish-gill like muscles at the side of your abs. You can efficiently target your obliques by performing side-to-side exercises like the Russian twists.
Sit on an exercise mat with your knees bent and heels placed on the floor while your back is at a 60-degree angle with the floor. Hold a dumbbell or weight plate with both your hands with your arms extended forward. Turn to your right side while keeping your head pointing forward. Return to the starting position and repeat on the left side.
Superset
– Incline Bench Heals To Heaven – 3 Sets Failure
– Ab Wheel Rollouts – 3 Sets 12 Reps
The incline bench heals to heaven is arguably the hardest exercise on the list. Lie down with your back on an ab bench while it is set in a decline position. Elevate your legs so they are perpendicular to the floor while maintaining a slight bend in your knees.
Lift your hips off the bench and raise your legs as high as you can while elevating your lower back off the bench. Return to the starting position and repeat for the recommended reps.
Only a few other exercises work the complete abdomen like the ab wheel rollouts. Your upper body should be in a straight line with your arms fully extended at the bottom of the movement.
Planks – 3 Sets 2 Minutes
The planks and the ab wheel rollouts are exercises that work on the core strength and can help you gain overall strength. While planks might look easy, they’ll test what you’re made of when you try them.
Most people make the mistake of raising their hips or letting them dip as it elevates tension off the core. Your body should be in a straight line and your core contracted while you’re performing the planks.
How often do you train your abs? Let us know in the comments below. Also, be sure to follow Generation Iron on Facebook, Twitter, and Instagram.
*Header image courtesy of Envato Elements.