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Talking Huge With Craig Golias | EP 18: Shaun Clarida & Flex Lewis’ Men’s Open Future
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Craig Golias reacts to Shaun Clarida’s Men’s Open win and debates about his potential in Men’s Open Olympia alongside Flex Lewis and Hadi Choopan.
Welcome to another episode of Talking Huge – a weekly digital series in which Craig Golias talks in-depth with Vlad Yudin on the latest trending topics in bodybuilding. Raw, honest, and uncut – Craig Golias shares his opinions on all things bodybuilding. In this episode, Craig Golias discusses the growing number of Men’s 212 athletes moving to Men’s Open including Shaun Clarida, Flex Lewis, and Hadi Choopan. He also talks thoughts on Only Fans and neck training.
The bodybuilding season might be coming to a close but there’s still a lot of exciting news coming out of the sport post Olympia. While the European Tour is no where near as momentous as it was in decades past, some interesting results have surfaced over the last few weeks. The biggest news was not simply Shaun Clarida winning a Men’s Open competition – but his announcement that he wants to try and compete in both Men’s 212 and Men’s Open Olympia next year.
This news alongside Hadi Choopan’s switch two years ago and the impending debut of Flex Lewis in Men’s Open is bringing a wave of Men’s 212 athletes into Men’s Open. How will it all turn out? Vlad Yudin connected with Craig Golias for a new episode of Talking Huge to discuss at length. Let’s jump into it.
Shaun Clarida’s Men’s Open Victory
At the Legion Sports Fest Pro 2021, Shaun Clarida turned heads by announcing he would compete in the Men’s Open division. This put him against the likes of Regan Grimes and Sergio Oliva Jr. Even more surprising were the results – Clarida beat out Grimes and Oliva Jr. for his first victory in Men’s Open. We asked Craig Golias his thoughts on the victory.
While Craig Golias congratulates Shaun Clarida for the victory – he doesn’t see this as a big change for Clarida’s career. In Craig’s opinion, Clarida wasn’t going up against the best of the best Men’s Open competitors. Craig also points out that Clarida isn’t just any Men’s 212 athlete – he’s the former Olympia champion. A Men’s 212 Olympia champion going against a lineup of non-Olympia champion Men’s Open competitors is very different than if Clarida was competing in the Men’s Open Mr. Olympia.
Of course, it seems that Shaun Clarida knows this as well. He’s already made a statement in a recent interview claiming that he’d like to try and compete in the Men’s Open Olympia. In his perfect world, he’d be allowed to compete in both Men’s 212 and Men’s Open. If and when that occurs, we’ll be sure to follow up with Craig Golias on his take.
The Bigger Picture: More Men’s 212 Athletes Move To Men’s Open
We also asked Craig Golias his opinion in the wider view regarding Men’s 212. Over the past few years, a handful of impressive Men’s 212 athletes have moved over into Men’s Open. Hadi Choopan has been competing in Men’s Open Olympia for three years and has made it into the top 5 each year. Flex Lewis has been preparing for his Men’s Open debut at Mr. Olympia – but has not yet competed due to personal circumstances. And now – Shaun Clarida looks to be making waves in Men’s Open.
Could this be a signal that size is starting to play less importance in Men’s Open? After decades of “mass monster” physiques reigning supreme, will aesthetics start edging out size as a deciding factor for victory? Craig Golias is excited to see what happens. He’s curious to see what Shaun Clarida can do in Men’s Open Olympia. He’s by far the shortest competitor in Men’s 212 to make the transition. Craig is most excited for Flex Lewis. He believes if any Men’s 212 competitor could move up and win Men’s Open Olympia – it would be Lewis.
Wrap Up
There are far more topics discussed in this episode than we can cover in this article. Craig Golias also discusses the world of Only Fans and if he would ever make an account. He also talks about neck training and gives an update on his nerve damage injury. You can check it all out in the latest episode of Talking Huge above! Make sure to check out Talking Huge every week on Friday – only on the Generation Iron Fitness Network!
Flex Lewis Reunites With Neil Hill Who Vows He Will Bring Something Special
Flex Lewis and coach Neil Hill vow to bring something special to the stage in 2022.
It appears that Flex Lewis and his coach Neil Hill are back together and looking to bring something special to the stage in his return. The former 212 champ is looking to make his case for Mr. Olympia.
The Open Bodybuilding division has been getting much more interesting these days. Not only is the division getting some new young blood to compete, it’s also drawing the attention of champions from other divisions. While Shaun Clarida has declared his intentions to move to compete in the Men’s Open division, another former 212 kingpin had made it clear he wanted to make the step up to the bigger category.
James “Flex” Lewis was angling to compete at the 2020 Olympia in the Men’s Open Bodybuilding. Unfortunately Flex Lewis was injured ahead of the show. Further complications led to the former 212 champion missing the 2021 show as well.
It’s clear that Flex Lewis already had the goods to become a top contender in the Men’s Open Bodybuilding division. But without being able to step on stage to prove that point, the notion still lingers. While 2021 may have been a bust for Flex Lewis, 2022 could prove to be much more promising.
Bringing Something New
After being away from his coach Neil “Yoda” Hill for several months it appears that Flex Lewis is ready to get back on the horse. The former 212 champ posted the below on social media featuring coach Hill.
After several months of separation we are back with Chest day @the_dragons_lair so happy to train again with Coach @neil_yoda_hill1 excited for all that’s to come.
In the video the famed coach stated that Flex Lewis would be bringing something special to the stage in 2022. With that said, Lewis has been unable to make good on his promise to compete in the Men’s Open division for years now. At this point it’s possible that Shaun Clarida could beat Lewis to the punch in being the first 212 champion to become a legit contender in the Open. But coach Neil Hill has all but confirmed that Flex Lewis is definitely itching to come back in 2022.
“There’s been a lot of challenges over the last three years since Flex Lewis has been on stage,” said Hill. “I know there’s a lot of excitement and anticipation, and people keep asking ‘When is Flex Lewis back on stage?’ … Like everything in life, you have to look at longevity and you also need to prioritize what’s more important. There’s been a lot of things taking place in Flex’s life… we are officially back in official off-season training. So our eyes are firmly on the prize.”
You can see the full video of their training together here.
Do you think Flex Lewis can become Mr. Olympia in 2022?
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.
cbdMD 750mg Berry CBD Oil Tincture Review For Fast Acting Support
This CBD tincture is simple, pure, and versatile for fast acting support.
Product Overview
With so many CBD products on the market, it can challenging to decide what is best for you. Tinctures, topicals, gummies- you name it, companies have it. But it’s a consumer’s market, which is to our benefit. Having so many options and plenty of great choices only lends itself to the bettering of our own lives as we look to maximize our recovery as best we can. CbdMD 750mg Berry CBD Oil Tincture is a great product for fast-acting relief in the most simple and pure way and the Berry flavor will make you want this every single day.
What a good CBD tincture will do is work quickly to give you the best benefits in the most effective way possible. With many strengths, you can find the appropriate amount for you to ensure only the best in terms of both health and performance. Working to relieve pain, reduce stress, and aid in your overall wellness, a great CBD product will do just that. CbdMD 750mg Berry CBD Oil Tincture can do this and so much more and is definitely a top choice for tinctures.
cbdMD 750mg CBD Oil Tincture is a simple, pure, and versatile way to get fast acting relief for all your CBD needs.
cbdMD is on a mission to enhance the overall quality of life while bringing CBD education, awareness, and accessibility to all. Knowing exactly what CBD can do for people is important to them as they strive to make everyday wellness your new normal through the power of innovation, premium product selection, and a true passion to help the consumer. By working with athletes and other health-minded partners, cbdMD is a trusted and reputable source to get all your CBD supplements.
CBD Oil Tincture Highlights
CbdMD has created this top of the line CBD tincture with many strength, but the Berry flavor in 750mg is the right amount for your needs. This simple, pure, and versatile CBD supplement is made with Superior Broad Spectrum CBD infused with MCT oil for fast-acting relief. With non-detectable levels of THC, this supplement will help promote a sense of calm, boost exercise performance, help manage everyday stress, and support your overall wellness.
The product as a whole comes in two sizes and six different concentrations, while also offering four flavors. Available in either 30mL or 60mL, you get the option of strength including 300mg, 750mg, 1,500mg, 3,000mg, 5,000mg, and 7,500mg. Great flavors of Natural, Berry, Orange, and Mint round out this amazing CBD tincture. But for those looking to capitalize on their gains in an efficient way, the 750mg Berry Tincture is perfect, delicious, and seriously fast acting.
Ingredients
Hemp Extract Blend: Great for faster recovery time, reducing muscle soreness and inflammation, reducing stress and anxiety, as well as your immune system, and providing for less discomfort as you grind away with your workouts. This blend includes Cannabidiol, Cannabigerol, and Cannabinol (1,2).
MCT Oil: Works to allow for better absorption so these nutrients hit your body faster and more efficiently. It is also a solid source of energy for your brain and cognitive functioning (3).
Other Ingredients
Natural Flavor
Type Of Application
Tincture
CBD Dosage
750mg (also comes in 300mg, 1,500mg, 3,000mg, 5,000mg, and 7,500mg)
Best Way To Take/Use
Fill the dropper halfway and squeeze under your tongue. Hold for 30-60 seconds and swallow.
Price, Flavors & Effectiveness
CbdMD 750mg Berry Tincture is exactly what you need to give your body that recovery boost while also improving your overall health and wellness. With 750mg of fast-acting and high-quality CBD, the Berry flavor is everything and will keep you coming back for more.
Pros
Superior Broad Spectrum CBD formula
Great benefits and supporting cannabinoids
USA-grown hemp and third party tested
Gluten-free and vegan with a natural Berry flavor
Cons
Premium priced option
Price: $89.99
Featured cbdMD Athlete
Flex Lewis is an IFBB pro bodybuilder who works with cbdMD to use and promote their great products. To help with his own muscle and recovery goals and keep him thriving as he continues his successful bodybuilding career, Lewis relies on cbdMD to provide him with the best CBD supplements around. Lewis is a 7-time Olympia 212 winner with a win at the 2014 Arnold Classic in the 212 event. Looking to continue an accomplished career, Lewis continues to use cbdMD supplements to power him through to the end and the 750mg Berry Tincture is that fast-acting supplement to do just that.
Check out our list of the Best CBD Supplements for more great pain relief and fast-acting CBD products!
Overall Value
CbdMD 750mg Berry Tincture is that fast-acting CBD supplement you need most to boost your training, performance, health, and wellness. Produced by a company who knows the needs of athletes, cbdMD only works with the highest quality ingredients because you deserve to put only the best into your body. What you are really getting is a top tier tincture with transparent and safe ingredients to provide fast-acting and versatile support. Try cbdMD 750mg Berry Tincture today and give your recovery the best chance at success.
Try cbdMD 750mg Berry Tincture 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 cbdMD and Envato
References
Baron, Eric P. (2018). “Medicinal Properties of Cannabinoids, Terpenes, and Flavonoids in Cannabis, and Benefits in Migraine, Headache, and Pain: An Update on Current Evidence and Cannabis Science”. (source)
Boyaji, Shafik; Merkow, Justin; Elman, R. N. M.; Kaye, Alan D.; et al. (2020). “The Role of Cannabidiol (CBD) in Chronic Pain Management: An Assessment of Current Evidence”. (source)
Croteau, Etienne; Castellano, Christian-Alexandre; Richard, Marie Anne; Fortier, Melanie; et al. (2018). “Ketogenic Medium Chain Triglycerides Increases Brain Energy Metabolism in Alzheimer’s Disease”. (source)
Make These Small Changes in Your Daily Routine to Kick Start Your Fitness Journey
Everyday Changes You Need to Make for Leading a Healthy and Fit Life
Kick-starting a healthy lifestyle can be one of the biggest challenges in transforming your lifestyle. For some people, going to the gym six days a week and eating healthy can sound intimidating.
Many people never start working out and transforming their bodies because they think it is too hard and will take up a lot of time from their daily schedules. Getting over this misconception is almost like winning half the battle.
This article isn’t about what to do when you’ve entered a gym. It is about how to reach the gym and commit to a healthy lifestyle in a progressive manner. A spurt of motivation is the last thing you need before starting on your fitness journey.
We see hundreds of people joining gyms as their New Year’s resolutions but almost all of them drop out soon. You need the determination to take on this challenge as transforming your physique isn’t going to be easy and it is going to take time. Usually, longer than you would have imagined.
Hydrate
The first change you can make is to drink water, lots of it. Our bodies are made up of 70% water and people still make the mistake of only drinking water when they are thirsty. If you want to get in shape, you should be drinking at least a gallon of water every day.
Drinking four litres of water might look like a monumental task if you’re someone who drinks 4-6 glasses of water in a day. You can set mini goals of drinking a glass of water every half an hour to achieve this goal.
Setting reminders on your phone can also help you in achieving this goal. By keeping yourself hydrated, you can increase your brain power, flush out toxins, boost your immune system, prevent headaches, cramps, and sprains, among many other benefits.
Move
You don’t have to hit the gym on the first day you feel you need to work on your body. It is perfectly fine to start small. Set a daily move goal for yourself according to your long-term fitness goal. The daily goals could be to do 20 pushups, run a mile, swim two laps, etc.
Some people start working on their bodies but drop out soon. This problem can be tackled by keeping yourself accountable to someone. Share your goal with people around you, it could be with your family, friends, or even on social media.
By telling people what you’re working on, you’ll be setting a mental challenge for yourself. Most people stop working out and hitting the gym because they had no goal, and no one knew about it. By committing to the goal and sharing it with people, you’ll be accountable and will find it harder to drop out.
Eat Right
Don’t make the mistake of getting an appointment with a nutritionist on the first day of your New Year’s resolution. If you do, ask your nutritionist how many people actually stick to their diets.
Take baby steps into the world of fitness. This will improve your chances of staying on track. The next time you eat out, try to avoid junk food and stick to eating something like a salad or roasted chicken. Change your diet one meal at a time.
It might be a good idea to supplement your diet with supplements to help your body achieve the results. But always remember, supplements are called supplements for a reason. They can never replace real food.
Take it Easy
No matter how hard you workout, your body isn’t going to change in a single day – or week for that matter. Your muscles break down when you work out, and repair when you sleep. Just like a baby grows in its sleep, your body transforms while you’re sleeping.
Sleeping for 6-8 hours a day is essential for recovery. If you’re sleeping for less than six hours a day don’t expect your cognitive abilities to function at optimal levels. Most of the high-level executives and performance athletes advocate sleeping for eight hours a day.
Don’t plan on exercising seven days a week when you start working out. Plan your workouts as per your goals. Most of the pros don’t work out more than six days a week, so chances are you won’t have to either.
Are you planning to start your fitness journey? Let us know in the comments below. Also, be sure to follow Generation Iron on Facebook and Twitter.
*Header image courtesy of Envato Elements.
How To Master The Barbell Shoulder Press & Military Press
Pressing Technique, Muscles Worked, Benefits, and Training Considerations
The barbell shoulder press or military press is an upper body exercise that is commonly used to improve shoulder strength.
In addition to increasing pressing strength, it also has the potential to enhance shoulder size, improve overhead abilities, and reduce shoulder injury risk.
This article will begin by providing details on the shoulder press technique, muscles worked, and the benefits associated with the exercise.
It will conclude by discussing who should be performing the shoulder press, the equipment to use, and the training methods to apply.
How To Perform The Shoulder Press
While there are many shoulder pressing variations, the traditional press uses a barbell. When performing the barbell shoulder press, work through the following steps:
Start with the bar in the rack at just under chest height
Grip the bar using an overhand grip ensuring that the hands are just wider than shoulder-width
Bend the knees and engage the core before lifting the bar from the rack and stepping back
Ensure that the feet are placed slightly wider than hip-width before initiating the press
Powerfully press the bar straight up and back so that it finishes directly over the head
Control the descent and drop the bar back down to the upper chest
Muscles Worked In The Shoulder Press
As the name suggests, the shoulder press works an array of shoulder muscles. The primary movers during this exercise are the deltoids which provide the power during the pressing motion.
However, there are many other muscles that must contract to assist in the press or provide stability. These include the following (1):
Abdominals
Lats
Pecs
Scapular Stabilizers
Spinal Erectors
Traps
Triceps
Four Shoulder Press Benefits
This section will discuss four of the biggest benefits associated with regularly performing the shoulder press.
1) Enhanced Shoulder Strength and Size
By gradually increasing the amount of weight being lifted, it is possible to make large advancements in shoulder strength and size.
Regardless of the sport you partake in, improving your strength and size is highly beneficial and can transfer to enhanced performance and reduced injury risk.
2) Improved Overhead Abilities
For specific sports, such as Olympic lifting, for example, being capable of holding a substantial amount of weight overhead is imperative.
Therefore, practicing the shoulder press regularly will not only improve muscle strength, it can also enhance shoulder stability and facilitate proper positioning.
3) Application to Sport
Leading on from the last point, improving pressing power and movement quality can translate to improve performance in a variety of sports.
Obviously powerlifters, strongmen, and Olympic lifters will benefit greatly, however, a range of other athletes from a range of sports will also gain from regular shoulder pressing.
4) Better Shoulder Health
There are few shoulder exercises that can compare to the shoulder press for increasing injury resilience.
A combination of improving shoulder strength and stability will directly reduce the risk of sustaining a shoulder injury.
Who Should Perform The Shoulder Press
It’s clear that the shoulder press is a highly effective exercise that many can benefit from. But which athletes should have a particular focus on the shoulder press?
1) Olympic Lifters
The jerk and the snatch are two competition lifts in Olympic lifting. Not only do they demand a great amount of technical skill, they also require strong and stable shoulders.
Having strong and stable shoulders allows lifters to successfully catch the bar overhead and hold it in the right position.
Therefore, incorporating the shoulder press into their training is recommended as it will develop shoulder strength, size, and overhead stability thus facilitating heavier lifts.
Furthermore, enhancing triceps and shoulder strength through shoulder pressing can prevent the elbows and shoulders from buckling under heavy weights and reduce the chances of injury.
2) Powerlifters and Strongmen
For both powerlifters and strongmen, the shoulder press should be a staple exercise of their training program.
In powerlifting, although the shoulder press isn’t assessed in competition, performing it in training can enhance general pressing strength and consequently improve bench press performance.
In a similar way, strongmen may be required to perform an array of pressing exercises including the clean & press and the circus press.
Therefore, strongmen can also improve their competition performance by developing the shoulder press in training.
3) Competitive Athletes
Those who compete in other competitive strength sports may also find value in performing the shoulder press.
For example, in CrossFit, participants are expected to perform an array of exercises. Some of these involve pressing – exercises such as the clean & press, thruster, and handstand push-ups.
However, benefits extend further than solely Crossfit. The majority of competitive athletes will find that developing shoulder strength and size will facilitate athletic performance.
4) General Health and Fitness
Thinking more broadly, most people will benefit from performing the shoulder press as it can improve health, movement, and overall fitness.
As reflected on earlier, shoulder presses place a significant demand on an array of upper body muscles, many of which play an influential role in posture.
Therefore, shoulder presses can substantially improve our posture and movement as well as strength and size. This has a positive knock-on impact and reduces our injury risk.
Finally, pressing movements are a key human movement pattern and, as a result, it is one that should be performed often.
The Barbell v Dumbbell Shoulder Press
It’s clear that the shoulder press is a highly effective resistance exercise that has the potential to improve many fitness components.
Although the shoulder press is conventionally performed using a barbell, dumbbells are also commonly used.
Dumbbells are an excellent option for shoulder press as they can help to eliminate any imbalances and asymmetries.
However, the barbell will allow you to lift significantly more load than the dumbbells will. This is primarily down to the fact that the stability demands are greater with dumbbells (2).
Therefore, if your goal is to maximize shoulder strength, barbells are recommended over dumbbells.
Furthermore, if you perform a sport that uses barbells (such as powerlifting or Olympic lifting), it makes sense to utilize the barbell rather than the dumbbell variation.
While it’s not the case that one is better than the other, you do need to consider the demands of your sport and the goals you have set for yourself when determining the variation to use.
Programming Considerations
Considering that the shoulder press is a compound lift, it can be programmed like other compounds (such as the squat, deadlift, and bench press).
If your goal is to maximize shoulder strength, it is recommended to use heavy weight and a low range (3).
For building muscle size, research indicates that total training volume is more significant than the number of reps performed (4). Typically, however, moderate loads are used for hypertrophy.
Sports athletes can utilize a combination of these methods to generally improve strength, size, stability, and general pressing abilities.
Final Word
The shoulder press is undoubtedly one of the most effective resistance exercises that can be done to enhance shoulder strength.
The vast majority of individuals and athletes will greatly benefit from incorporating this exercise into their training programs.
References:
1 – Williams, Martin R.; Hendricks, Dustin S.; Dannen, Michael J.; Arnold, Andrea M.; Lawrence, Michael A. (2020-01). “Activity of Shoulder Stabilizers and Prime Movers During an Unstable Overhead Press”. Journal of Strength and Conditioning Research. 34 (1): 73–78. doi:10.1519/JSC.0000000000002660. ISSN 1533-4287. PMID 29889776
2 – Saeterbakken, Atle H.; Fimland, Marius S. (2013-07). “Effects of body position and loading modality on muscle activity and strength in shoulder presses”. Journal of Strength and Conditioning Research. 27 (7): 1824–1831. doi:10.1519/JSC.0b013e318276b873. ISSN 1533-4287. PMID 23096062.
3 – Schoenfeld, Brad J.; Grgic, Jozo; Ogborn, Dan; Krieger, James W. (2017-12). “Strength and Hypertrophy Adaptations Between Low- vs. High-Load Resistance Training: A Systematic Review and Meta-analysis”. Journal of Strength and Conditioning Research. 31 (12): 3508–3523. doi:10.1519/JSC.0000000000002200. ISSN 1533-4287. PMID 28834797.
4 – SCHOENFELD, BRAD J.; CONTRERAS, BRET; KRIEGER, JAMES; GRGIC, JOZO; DELCASTILLO, KENNETH; BELLIARD, RAMON; ALTO, ANDREW (2019-1). “Resistance Training Volume Enhances Muscle Hypertrophy but Not Strength in Trained Men”. Medicine and Science in Sports and Exercise. 51 (1): 94–103. doi:10.1249/MSS.0000000000001764. ISSN 0195-9131. PMC 6303131. PMID 30153194.
Eight Best Dumbbell Exercises For Your Forearms
Here are some of the top dumbbell exercises to pump your forearms.
Why are the forearms so underappreciated? They’re front and center, playing a role in every lift in the gym, to say nothing of everyday movements such as typing, texting, and opening doors.
With the possible exception of soccer, the forearms play a pivotal role in most sports, handling rackets, clubs, paddles, bats, and balls, providing both touch and force. Giannis Antetokounmpo, the 7-footer sometimes referred to as the Greek god of basketball, in part because of his physique, relies on his forearms to provide the soft touch on his free throws and power behind his thunderous dunks.
Michael Phelps won 28 Olympic gold medals thanks in part to a freakish 6-foot-7 wingspan that’s three inches longer than his height. But it’s his forearms that allowed him to pull through the water, unlike any other swimmer. Studies suggest forearm training is especially effective for baseball players, which is no surprise given the importance of quick wrists when swinging a bat.
So, while you might be hitting the forearms in any gym workout, it’s worth spending a dedicated 30 minutes on occasion with a pair of dumbbells to target these unsung heroes which by the way also look damn good bulging from beneath rolled-up sleeves. Just ask Popeye.
In this 30-minute dumbbell workout to build your forearms, we’ll hammer through four sets of these eight moves in a circuit fashion, resting only briefly between sets, to produce maximum results.
Pete Williams is a NASM certified personal trainer and the author or co-author of several books on performance and training.
1. Seated Wrist Curl
What it does: This iconic wrist isolation exercise blasts the forearms.
How to do it: Hold a dumbbell in one hand and sit on a bench, allowing your elbow and forearm to rest on your thigh. Your hand dangles off your knee, palm up, the elbow bent at 90 degrees. With the dumbbell hanging down, curl your wrist so your palm faces your biceps. Lower slowly and repeat for a set of 10.
How many? 4 sets of 10 reps.
2. Bent-Over Row
What it does: Though the movement is initiated from the shoulder and also works the back, the forearms play a key stabilizing role.
How to do it: Stand slightly bent over at the waist holding a dumbbell in one hand, holding onto a bench with the other hand for support. Bring your shoulder blade back and then drive your elbow toward the ceiling, pulling the weight up. Lower to starting position and repeat.
How many: 4 sets of 10 per side.
3. Palms Down Wrist Curl
What it does: This is an everyday movement that’s not used nearly enough in the weight room, thus it’s tougher than you think it would be.
How to do it: Sit on the end of a bench, a dumbbell in each hand, wrists against your knees, and palms facing down. Raise the dumbbells by lifting only your hands, keeping your arms still. Lower after a one-second pause.
How many? 4 sets of 10.
4. Bicep Curls
What it does: It’s simple yet challenging and a mainstay of any bicep workout.
How to do it: Stand with feet shoulder-width apart and biceps at your sides. Keeping your elbows still, lift the dumbbells to your shoulders as you rotate your palms to the ceiling. Keep your back still and stomach tight. Return to starting position.
How many? 4 sets of 10 reps.
5. Farmer’s Carry
What it does: Ever see a farmer with spindly arms? This lift helps the shoulders and overall core strength, but the forearms are on overload in this lift.
How to do it: While carrying a dumbbell in each hand, walk 10 yards out and 10 yards back. Don’t hunch over. Keep your shoulder blades pulled back and down and fire your glutes as you walk. This can be a challenging move at first, but you’ll be surprised how quickly you’re able to walk further or increase the weight.
How many? 4 sets.
6. Hammer Curls
What it does: The neutral grip places more emphasis on the forearms than the biceps.
How to do it: Standing with feet shoulder-width apart, hold a set of dumbbells with a neutral grip so your hands face each other. Curl the dumbbells to shoulder height, keeping hands facing each other. Pause at the top of the lift, squeezing the biceps, and then lower to starting position.
How many? 4 sets of 10 reps.
7. Wrist Rotations
What it does: This move blasts the forearms and is often done at the end of a workout to the point of exhaustion rather than a prescribed number of reps.
How to do it: Hold dumbbells to the side with an overhand grip. Raise the dumbbells in front of you so your elbows form 90-degree angles. While maintaining this position, slowly rotate the dumbbells away from the body so the palms face up. Slowly rotate back so the palms again face down.
How many? 4 sets to exhaustion.
8. Suitcase Carry
What it does: A variation on the farmer’s carry, this involves picking up just one dumbbell as you might a heavy suitcase. Not only will you strengthen your forearms, but you’ll also improve your grip.
How to do it: Squat at the hips alongside the dumbbell, lift it like a suitcase and walk. Start with an easy distance – 10 to 20 yards – working up to longer distances.
How many? 4 sets.
Nick Walker Reveals Strategy for His Future
Nick Walker is taking a new approach to his preparation.
It appears that Nick Walker has a plan. No longer will he be focused on packing muscle on to his frame. Instead Walker had chosen a much different route. He already has all he needs from muscularity standpoint. Instead Walker is looking to attack his most glaring weakness: his midsection.
The 2021 Olympia saw Mamdouh “Big Ramy” Elssbiay once again cemented himself as champion. But the reigning king had his fair share of top contenders to deal with. One of those athletes was none other than Nick Walker.
Nick Walker has had quite the 2021. Not only did he qualify for the Olympia with his standout performance at the NY Pro, Walker was also bet big on himself for his following feat. The young upstart decided to compete at the 2021 Arnold Classic, for the prestige of course, but likely also in hopes of limiting the contenders at the Olympia. Walker proved in just two shows that he was a force to be reckoned with in the ranks of the Open Bodybuilding division.
But despite acquiring himself and taking fifth place at the Olympia, Nick Walker wasn’t satisfied with his showing. Where he hopes of conquering the competition, he instead found himself falling short. It appears that Walker’s weak point, his midsection, held him back from success.
When faced with having to to return to the drawing board, so many bodybuilders consider growing more muscle above all else. If one thing is clear about Nick Walker it’s that he has more than enough muscle. No instead Walker has chosen to focus on making improvements to his weakest area. A recent post revealed where his mind his at right now.
Keeping it tight for as long as I can lol.
This line suggests that Nick Walker isn’t focusing on building nor muscle but instead maintaining a strict diet. By doing so that means more opportunity to shrink his midsection while also holding on to his muscle.
The young bodybuilder had only turned pro the previous year, yet he’s already established himself as a threat to the top five in the world. Nick Walker is without a doubt a bodybuilder to keep an eye on in the coming years.
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.
Lee Priest: The Blonde Myth’s Killer Upper Body Workout
There’s no question: Lee Priest is a bad ass.
Lee Priest is a professional bodybuilder currently with the National Amateur Body-Builders’ Association (NABBA) and formerly with the IFBB. Coming out of Australia, he is recognized there and internationally as a top bodybuilder and uses his platform to inspire others and their bodybuilding goals.
For so many us, finding the right training plans can be challenging. We work so hard to piece together a solid plan, but with so many exercises and potential options, it ultimately seems too daunting. But looking to professional bodybuilders and athletes is one easy way to get this done for they know what to do and are proof of the results. That proof is all we need to fully reach our own training and performance goals.
As a legend in the bodybuilding world, Lee knows just what to do to compete at a high level and sculpt a massive physique that not only others will envy, but will win competitions on the biggest stages in bodybuilding.
Full Name: Lee Andrew McCutcheon “Lee Priest”
Weight
Height
Date Of Birth
225-235 lbs.
5’4’’
07/06/1972
Profession
Era
Nationality
Bodybuilder, Entrepreneur, Author
2000, 2010
Australian
This upper body workout from Lee Priest is sure to fire up your muscles to grow. A three day workout of back, chest, and arms, not only will they increase in strength and size, but also work to build a massive and shredded physique you want most.
About Lee Priest
Born in Newcastle, Australia, Lee had an interest in bodybuilding at a young age. With his mother as a bodybuilding competitor, he picked up weights, and with his grandfather’s help as well, began with the basics. Fairly soon after, he competed in his first show and won. This would be the catalyst for what would become an amazing bodybuilding career.
As it would have it, Lee kept competing and as an amateur began to get recognition. At 20-years old, he earned his pro card and was the youngest ever to turn IFBB pro.
Competing in many events, he continued to see great success. But he would switch careers to racing cars, where he also found success, and in 2013, after seven years out of bodybuilding, he competed again. Only this time, it was with the NABBA. Aside from competing, his legacy is also cemented with The Lee Priest Classic, offering events for amateurs and professionals, thus capping Lee’s career into a full bodybuilding circle.
Lee Priest Workout
What you’ll find with this Lee Priest upper body workout is a great three day combo of back, chest, and arms. Working with a variety of exercises, you will give yourself a great chance at seeing growth while aiding in those bodybuilding or sport specific goals. Lee believes that constantly changing your workouts up can benefit you as it will confuse your muscles so no workout ever gets stale. These great upper body workouts are what you need to change things up and see serious gains start to unfold.
For these workouts, you will see a nice mix of machine exercises and those done with free weights. If you have access to a gym, these will be no problem and you will find serious success with this workout for a great pump. If you don’t have a gym, check out our complete home gyms or other free weights, dumbbells, barbells, and resistance bands so you still get a great workout even from home.
Back
Exercises
Sets
Reps
Pull-Up
5
6-8
Front Lat Pulldown
5
6-8
Bent-Over Barbell Row
5
6-8
One-Arm Dumbbell Row
5
6-8
Seated Cable Row
5
6-8
Chest
Exercise
Sets
Reps
DB Chest Press
4
10
DB Chest Fly
4
10
Cable Chest Fly
4
8
Dips
4
12-15
Push Press
4
10
Bench Press
4
5
Arms- Workout #1
Exercise
Sets
Reps
Seated DB Curls
4
10-12
Barbell Curl
4
10
Alternating Dumbbell Curl
4
12
Triceps Pushdowns
4
10
One Arm Triceps Extension
4
10
Overhead Press
4
10
Upright Row
4
8
Arms- Workout #2
Exercises
Sets
Reps
Triceps Pushdowns
3
10
Side Curls
3
12
EZ Bar Curl
3
12
Machine Overhead Extension
3
10
Machine Preacher Curls
3
10
Close Grip Bench Press
3
10
Machine Pushdowns
3
12
Machine Curls
3
10
Best Ways To Capitalize On Gains
When it comes to workouts like this one above, you need the right fuel to help keep you on track and seeing those gains you want most. For a serious boost and muscle pumps before you start, check out a great pre-workout supplement to kickstart your workout. Need a muscle building product for even better strength? Check out some awesome creatine or BCAA supplements to see what these can do. And of course, a protein powder is exactly what you need to round out your routine for increased muscle growth and recovery, perfect for aiding in all things gains.
Wrap Up
Lee Priest knows exactly what it takes to compete at a high level. This upper body workout is one to try for it will challenge your muscles to grow and give you a new routine to seriously beef up your upper body. As we look to find new ways to grow, using workouts from pro bodybuilders and athletes is a sure fire way to make this happen. Give this upper body workout a try and see what this can do for all your gains today.
Let us know what you think in the comments below. Also, be sure to follow Generation Iron on Facebook, Twitter, and Instagram.
*Images courtesy of Lee Priest Instagram
IFBB And NPC Shows Being Rescheduled In Ireland Due To COVID-19 Restrictions
Bodybuilding shows in Ireland will be rescheduled due to COVID restrictions.
The COVID-19 pandemic has impacted the sport of bodybuilding for a year and a half now. It has not stopped and seems like there is not much of an end in sight. While the sport has been able to see the biggest events happen, there are still some issues — especially regarding travel. Because of this, Musclecontest Ireland has been forced to make a move.
Brian Bullman posted a video on Instagram explaining some changes that will be happening. This includes contests being rescheduled to 2022 because of issues with travel. The Musclecontest Ireland was originally scheduled for Dec. 4 and will be moved to May 2022. The video can be seen on Musclecontest Ireland’s Instagram page.
“To all Irish and International NPC and IFBB pro athletes, it is with a heavy heart that we bring you this news. Due to the ever changing COVID regulations for both entering and leaving Ireland it has becoming increasingly more difficult to host an event of the magnitude that Musclecontest Ireland has.
In order to facilitate you, the athletes, with the best possible experience it has been decided that the 2021 Event will be pushed to May 2022 where we will be able to give you the experience and opportunities to compete at the highest levels that you’ve become accustomed to with Musclecontest International, the NPC Worldwide and the IFBB Professional League.”
This is something that has caused issues with some competitors getting into the United States for competition. William Bonac was unable to defend his title at the Arnold Classic and Nathan De Asha had some difficulties heading into the Olympia as well.
It is clear that this is something that has caused plenty of change already and there is even more upcoming out of Ireland.
“2022 will be bigger and better than ever, more sponsors, more events such and strongman, powerlfiting, Strict Curl, arm wrestling, martial arts and more.
We hope to see you all in 2022, bigger and better than ever.
Your Brothers in IronBrian BullmanTamer & Terrick El Guindy
Please continue to support those companies supporting Irish Bodybuilding, Musclecontest International, the NPC and IFBB Pro League”
Bullman is a former champion bodybuilder from Limerick, Ireland. Bullman has won seven championships in his home country and has continued to be an influential name in the sport. He has spent the better part of three decades within the sport, both as a competitor and a judge.
In the video, Bullman vows that 2022 will be a year full of even more excitement. This includes sponsors and business off stage along with events and powerlifting on stage. This is a move to keep competitors safe and make the process less strenuous moving forward.
For more news and updates, follow Generation Iron on Facebook, Twitter, and Instagram.
Patrick Moore Reveals The Game-Changing Advice He Received From Phil Heath
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Phil Heath gave Patrick Moore some powerful advice that may have affected Patrick Moore’s decision to sit out of the 2022 season.
Patrick Moore is a pro bodybuilder that has gained a lot of attention and hype over the past few years. So it came as somewhat of a shock when Moore announced he would not compete in 2022 and focus on growing and improving his physique. During our conversation with Moore right before the Olympia 2021, he revealed some key advice he received from Phil Heath. Looking back, that advice might play into Moore’s 2022 decision. In our latest GI Exclusive, Patrick Moore details the valuable advice he received from seven time Olympia champion Phil Heath.
Patrick Moore considers himself lucky to call Phil Heath a friend. They exchange texts and talk somewhat regularly. That’s a powerful friend to have in the bodybuilding world. Moore is able to pick the mind of one of the greatest Olympia champions in the history of the sport. During our conversation with Moore, we asked him about that friendship and if it’s provided insight into his own training and contest prep.
Patrick Moore reveals that he, in fact, trained with Phil Heath not too long before the Olympia 2021. During that training session, Moore also received sage advice from Heath. Our conversation took place before the Olympia and well before his announcement to not compete in 2022. But looking back at our discussion and the details of Heath’s advice – it seems that perhaps he had some strong influence on Moore’s recent decision to focus on growth and not compete next year.
During our interview, Patrick Moore explains that Phil Heath strongly urged Moore not to compete in the Olympia 2021. This ultimately didn’t happen. While Moore has not publicly confirmed this – it seems a combination of his recent Olympia experience and his conversation with Phil Heath ultimately led to his new direction going into the 2022 season.
“The biggest thing that he told me was in line kind of what I wanted to do already. He told me to take my time,” Patrick Moore stated in our interview. He continued:
“And he actually advised me to entertain the idea of sitting out of this Olympia. Which I 100% understand because he was saying, ‘Man, I want you to be successful. I want you to crack the top spots…’ He told me, ‘If you want to be the best you’re really going to have to go to another level with your dedication.”
Patrick Moore goes on to explain that Phil Heath went into more detail about exactly how Moore could improve to get to the next level. Moore was lucky enough to have Heath sit down and go over every aspect of living the life of a pro bodybuilder. While Moore did not reveal the exact secrets, he made it clear that Phil Heath broke down exact areas where Moore needed to improve – not only his tactics but his dedication.
While this might sound like a slight on Patrick Moore’s passion, the reality was far from it. Moore admits that he is extremely passionate and dedicated to the sport. In fact, speaking with Heath opened up his eyes to just how far beyond greatness a competitor needs to be in order to become the absolute best in the world. Heath shared advice on not only how to win one Olympia – but to be a consistent champion for years to come.
The hard part, of course, is taking that concept and turning it into reality. Patrick Moore ultimately decided to compete at the Olympia 2021. Now, shortly after that competition, his announcement of staying off stage for 2022 seems to be a direct reaction to Phil Heath’s advice. He’s taking a long needed break. Not from bodybuilding but from the stage. So he can dig deep and focus on upgrading to the next level.
With Patrick Moore already an impressive bodybuilder and now with Phil Heath’s occasional advice in his corner – we believe that it’s very possible we see an even further transformed Moore in 2023 and beyond.
You can watch Patrick Moore go into full detail about Phil Heath’s advice in our latest GI Exclusive interview segment above!