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Patrick Moore Explains The Reason It’s Offensive To Suggest He Move To Classic Physique
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Patrick Moore details why he was annoyed at the suggestion he move down to Classic Physique division.
In 2021, there are now more divisions in pro bodybuilding than there ever has been in the history of the sport. What once used to be squarely one division now has eleven. This allows athletes to determine what kind of ultimate physique they want to achieve and find success in that framework. It also brings a lot of couch critics out of the woodwork. Fans can and will often speculate if a pro competitor would be better off in a different division. Patrick Moore has no plans to leave Men’s Open bodybuilding – and has found it offensive to suggest he does otherwise.
This became clear when King Kamali publicly stated that Patrick Moore should move to Classic Physique. The comment sparked a back and forth reaction between Moore and Kamali and brought their debate into bodybuilding headlines. During our conversation with Patrick Moore, we asked him about this moment so that he could further explain his mentality and why he was annoyed by the comment. In our latest GI Exclusive interview, Patrick Moore explains why it’s offensive to suggest he move down to Classic Physique.
With so many divisions in pro bodybuilding, there are more options than ever for athletes to find success. No one competitor is locked into the division they start in. There has been some debate as to whether or not this is a good thing. Some believe that this dilutes each division and encourages athletes to not push as hard. Supporters find that this brings in more athletes as a whole – and encourages athletes to compete who otherwise wouldn’t try due to the kind of physiques Men’s Open demands.
Some bodybuilders have had great success changing divisions, such as Hadi Choopan, who moved from Men’s 212 to Men’s Open. Many were worried he would fall behind against larger competitors. Ultimately, his risk paid off with consistent top five placings at Mr. Olympia. So when King Kamali suggested that Patrick Moore possibly move down to Classic Physique – it might not have been that crazy of an idea in general.
But from Patrick Moore’s perspective, this comment was unhelpful, unrealistic, and slightly insulting. During our interview, he explains that all it took was one competition where he looked off for the suggestion to come along. In fact, he points out that Kamali had praised his Men’s Open physique in 2019.
Patrick Moore points this out directly during our conversation:
“What lost it for me with him was this was a guy that was giving me praise in 2019 when I was in the open class. So once I come in a little off… so now I should go to Classic? It’s just crazy.”
Patrick Moore also points out that he would need to drop down to about 206 pounds at his height. So he would have to lose quite a bit of weight in order to qualify to compete in Classic Physique:
“So at the Olympia 2019, I was 236 [pounds]. There’s no way – and I was peeled. I had no fat. There was no way I was going to cut down to 206 pounds. So for him to say some ignorant sh*t like that… it’s like he’s miseducating… you’re telling people I should do something that’s impossible.”
Patrick Moore feels that, since King Kamali has a rather large following, his comments are misleading fans to expect something that Moore believes to be impossible. It poisons the well and changes the kind of fan interaction Moore has leading up into the next competition. Moore felt that key aspect is what made the comment disrespectful.
You can watch Patrick Moore explain his comments in full detail by watching our latest GI Exclusive interview segment above!
Russell Orhii Crushes Own Squat World Record In Training Session
Russell Orhii is still the king of squats in the 83-kg division.
There are some powerlifters that are just on their game no matter where they are. Russell Orhii is an example of this and he made it known in a recent training session.
Orhii strolled into a commercial gym for a training session last week and was feeling pretty good. This was apparent because of the amount of weight that he loaded on the squat rack. Orhii is the current world-record holder in the 83-kg division at 320.5 kg (706.6lb). This is a lift that surpassed that record by nearly 19 pounds.
In the video, Orhii is seen with 725 pounds on his shoulders and completes one rep. This would have been good enough to shatter his own record if performed in a competition.
“I almost took an L squatting 725lbs/329kg in a commercial gym ??”
Russell Orhii made light of the lift in his caption but this was performed rather easily. There seemed to be some left in the tank and this could be building confidence for the next time that Orhii decides to step on stage. This lift was obviously not recognized as a world record because it was not done in competition and Orhii seems to be using uncalibrated plates.
Nonetheless, it is always impressive when a lifter can move a total of 14 45-pound weights. This is a record that was recently achieved by Orhii.
During the 2021 IPF World Classic Championships, Orhii put on a record-setting performance. He gave the crowd in Halstad, Sweden something to remember. During the show, Orhii set his world record squat while also totaling 841 kg (1,854.3lb), another record in the 83-kg division. It is clear that Orhii can perform on the biggest stages and that will continue to be the case moving forward.
Orhii took to Instagram after the World Classic Championships to celebrate his achievement. After watching the lift and seeing the emotion, it seems clear that there is no stopping Orhii moving forward.
This meet met so much more to me than just the lifting. It was by far my most difficult prep because there were SO many valid reasons to drop out. However, the the job got done in the face of adversity and NO ONE can take that from me.
“I’m going to take some time to get stronger and bring a MUCH better package to my next season of lifting.”
Russell Orhii is a name to watch moving forward in the powerlifting game. He has asserted himself as a force, especially in squat, and will continue to put up big-time numbers. The only questions remains is when he will decide to take on his own world record in competition.
For more news and updates, follow Generation Iron on Facebook, Twitter, and Instagram.
Protein-Tech – Does this Collagen Protein Live Up To the Hype?
This protein is whey-free and uses bone broth as its main source.
Product Overview
Protein supplements are essential when it comes to seeing huge growth and gains and optimal recovery. While whey protein seems to be the most popular protein supplement for athletes to take, Enhanced Labs has created a revolutionary protein powder to seriously enhance your training and performance. Protein-Tech is whey free and works as a great protein alternative derived from bone broth.
The Enhanced Labs brand recently jumped into the collagen category. The brand is taking on the market with a product named Enhanced Protein-Tech, a grass-fed bovine bone broth protein that is free of GMOs, soy, dairy, and artificial ingredients. Each 24.77g scoop provides 20g of protein with zero carbohydrates and zero fat.
Protein-Tech has been getting a lot of attention with verified buyers stating that Enhanced Labs has perfected the collagen category. In this review we are going to evaluate whether this collagen supplement is worth the hype.
Enhanced Labs Protein-Tech uses grass-fed bovine bone broth and is free of any artificial ingredients. With 20g protein, this supplement will give you a great spike for muscle growth with digestive assistance and bone and joint support.
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.
Protein-Tech Highlights
Enhanced Labs is proud to introduce its newest addition to the lineup: the long awaited protein product. But this isn’t just any old protein product. Common feedback from athletes, fitness enthusiasts, and bodybuilders is that they are sick of whey protein. That they consume too much of it and that it upsets their stomachs and causes digestive issues. This smart protein supplement is whey-free. That means no dairy issues, no digestive issues, the smartest protein on the market. One that not only gives you a protein spike for muscle growth, but also digestive assistance and bone/joint support!
Protein-Tech is a grass-fed bovine bone broth protein that is free of GMOs, soy, dairy and artificial ingredients. Each 24.77g scoop provides 20g of protein with zero carbohydrates and zero fat!
Ingredients
100% Grass-Fed Bovine Bone Broth Hydrolyzed Protein
Protein-Tech is made with 100% pure hydrolyzed bone broth protein made from grass-fed pasture-raised cattle, packed with natural glycine and loaded with 20 grams of highly-absorbable protein, 0 carbs and less than 100 calories per serving. This all-natural bone broth is made for bodybuilding and overall health.
A study for the British Journal of Nutrition found that when combined with resistance training, bone broth protein helped increase muscle mass and decrease body fat [1].
What are the Benefits of Bone Broth?
Bone broth protein provides a full spectrum collagen source in the form of a convenient nutritional powder. Bone broth protein fortifies the structure and function of the body, promoting the development of lean muscle tissue, bones, ligaments, skin, nails, hair, and more.
Prebiotic Inulin Fiber
In addition, Protein-Tech is fortified with organic inulin, a natural prebiotic derived from chicory root. Inulin supplementation has been shown to improve digestive health and promote fat loss. In one study for the Journal of Nutrition & Metabolism, participants taking inulin lost significantly more weight than the placebo [2]. Another study for the Journal of Metabolism found that moderate intensity exercise training combined with inulin supplementation increased whole body resting fat oxidation [3].
Other Ingredients: Natural French Vanilla flavor, sunflower lecithin, stevia extract
Calories
85
Protein
20g
Carbs
0g
Fat
0g
Sugar
0g
Flavors
Vanilla
Number Of Servings
20
Price, Flavors & Effectiveness
Enhanced Labs Protein-Tech delivers a solid amount of protein while also providing a natural prebiotic derived from chicory root. With 20 servings per container, this protein is a new technology worth trying and comes in a great tasting vanilla flavor.
Pros
No fillers or artificial flavors
20g protein with zero carbohydrates or fat
Fully disclosed supplement facts panel
100% grass fed hydrolyzed bovine collagen
Prebiotic fibers
Cons
Highly complex protein that requires a blender for mixing
Only one flavor option
Price: $29.99
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?
Mix 1 level scoop in 6 oz. (180mL) of your favorite hot or cold beverage. Protein can also be used for baking!
Best Time to Take Protein-Tech?
Protein-Tech can be used any time of day, such as in the morning blended into a smoothie, before/after training, or at night with a glass of milk.
Check out our list of the Best Non-Dairy Protein Supplements for more great plant-based and non-dairy proteins!
Wrap Up
Protein-Tech provides 20 grams of full spectrum collagen protein with zero carbohydrates and zero fat. Protein-Tech is fortified with organic inulin, a natural prebiotic derived from chicory root. Protein-Tech is a convenient nutritional powder that can be added to coffee, milk, smoothies, or used for baking! Enhanced Labs never did come out with a whey protein. You can say they skipped a step and instead created a zero carb, zero whey protein tech, that is perfect in addition to or as a replacement for your current protein regimen. What you are really getting is an innovative and top tier product from a reputable company with loads of benefits.
Don’t do dumb protein, do Protein-Tech by Enhanced Labs!
If you have any questions about Protein-Tech or any of the other Enhanced Labs products, reach out to the Enhanced Labs Chemical Engineer Trevor Kouritzin by emailing [email protected]
Try Enhanced Labs Protein-Tech 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 and Envato
References
Zdzieblik, D.; Oesser, S.; Baumstark, M.; Golhofer, A.; et al. (2015). “Collagen peptide supplementation in combination with resistance training improves body composition and increases muscle strength in elderly sarcopenic men: a randomized controlled trial”. (source)
Guess, N.; Dornhorst, A.; Oliver, N.; Bell, J.; et al. (2015). “A randomized controlled trial: the effect of inulin on weight management and ectopic fat in subjects with prediabetes”. (source)
Malkova, D.; Polyviou, T.; Rizou, E.; Gerasimidis, K.; et al. (2020). “Moderate intensity exercise training combined with inulin-propionate ester supplementation increases whole body resting fat oxidation in overweight women”. (source)
These Are The 10 Best Physiques In The World
Disclaimer: The opinions in this article do not represent the opinions of Generation Iron.
Best Physiques In The World
A well-crafted physique can be aesthetically appealing and a symbol of godly strength. This is one the reasons people don’t mind sweating in the gym. Building a shredded physique takes a lot of hard work, patience, and persistence, and only a few people have what it takes.
Following athletes living the fit life can push you to take your first step towards working out. If you’ve already been working out, these athletes can help you in staying on track and motivating you so you never give up. These are the 10 best physiques in the world –
1. Steve Cook
You just can’t hate this guy. Steve is one of the most humble people in the fitness industry. He treats his fans as family and shares everything with them. Follow him on his social handles to stay motivated.
2. Flex Lewis
Flex Lewis is a former 7x 212 Mr. Olympia and has undoubtedly one of the best physiques in the world. Only a few other people can beat Flex when it comes to muscle symmetry. He’s now taking his physique to the Men’s Open division (though unfortunately no longer competing in 2020). We can’t wait to see this fantastic physique maxed out without a weight limit.
3. Michelle Lewin
Michelle is one of the most famous fitness celebrity. She has graced numerous magazine covers and shows no signs of stopping. Her persistence and hard work in the gym can push you to work on crafting your physique.
4. Phil Heath
Phil Heath is a 7x Mr. Olympia for a reason. He is considered to be one of the best bodybuilders in the world. For years, when he stepped on stage it is was an instant game over for his competition. After being dethroned in 2018, he is making a comeback at this year’s Mr. Olympia to reclaim his thrown and join Ronnie Coleman and Lee Haney as a world record Sandow trophy holder.
5. Courtney King
Courtney is the reigning Ms. Bikini Olympia. She is also one of the bubbliest characters you can follow on social media. Don’t fall prey to her pretty face, her workouts are some of the most grueling ones. No wonder she has such a shredded physique.
6. Rob Riches
Rob Riches might arguably be the most shredded guy on this list. He maintains his peeled look throughout the year. If you’re looking for training tips and hacks, Rob is your guy. He also has some of the best collab videos with other fitness athletes.
7. Calum Von Moger
Calum is the modern-age Arnold. We won’t blame you if you confuse him with the Governator. His monstrous muscle mass and vascularity will leave you in awe. If you’re a fan of the classic physiques, Calum Von Moger won’t disappoint you.
8. Paige Hathaway
Paige is challenging the idea that women should not have big muscles. Not only is she ripped, but can take your breath away in any outfit. Follow her on Instagram and she will keep you hooked and wanting for more.
9. Ulisses Jr.
Ulisses Jr. is a muscle monstrous. His Cobra back and shredded abs will give you some serious goals. While he is shredded to the bone, Ulisses is one strong individual. Try out some of his exercises the next time you’re in the gym and you’ll be sore for weeks.
10. Alice Matos
Alice Matos is a fitness athlete and an entrepreneur. This Brazilian beauty has her own line of apparel called Labellamafia. Alice is a must follow if you dig girls who speak a foreign language.
Who else do you think should be on the list? Let us know in the comments below. Also, be sure to follow Generation Iron on Facebook and Twitter.
*Header image courtesy of Instagram
In Depth: How To Workout Your Back For Optimal Mass
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The full deets on a getting a massive back.
Building up a great physique is very much like constructing a skyscraper. It requires a sturdy foundation as well as strong internal structuring and maintenance in order to remain strong and aesthetic. When it comes to building muscle there’s always a delicate balance involved. People’s bodies are all different which means that everyone reacts differently to nutrition and exercise. But for the most part if you eat well, exercise smart, and have perfect form coupled with the optimal weight then gains are no doubt going to be in your future..
Building up every body part is key having impressive symmetry. If you want to have a proportional figure then it means you have to give equal attention to every part of your body. So for example, if you wanted to build up your chest for instance it means you have to work the opposite, or anterior, muscle groups as well. That means training the entire back for optimal growth for both the lats and the pectorals.
Why build up the back?
“Why not?!” would be a pretty adequate response to such a question, but since the devil is in the details, let’s explore the notion for a bit shall we.
First off, let’s consider what the back really does. In reality, the back is perhaps the most important body part to build up. While the front side of our bodies get a tremendous amount of attention, the back is vastly important when it comes to performance. Ask any athlete who has ever had a back injury and they’ll tell you that it is paramount to their overall athletic performance. As said before, everyone needs to build a strong foundation in order to excel and tap into their true potential. While the legs are quite literally the foundation of the human body, and is just as important to strengthen, the back is also a core component of ensuring high level athletic execution.
Coming from a purely aesthetic stand point, the back is also key in being able to make the illusion of massive. While the shoulders may work as the overall frame from size perspective, the back is also paramount if you want to really look jacked. Focusing purely on your arms just simply isn’t going to cut it.
Building the outer and lower lats are going to go a long way in creating the illusion of a tiny waistline. While many man may complain and worry about love handles, the reality is that one of the best ways to mitigate the flaw is by building up the lats in order to cut a broader figure to your upper half. Along with building the shoulders, having great lats are the key to constructing the coveted V-Taper that so many classic bodybuilders were known for possessing.
But building wide lats simply isn’t enough if you want to have total back dominance. You’ll need to add depth to your back as well, meaning training the inner back. Where building the outer and lower lats can be done by performing lat pull downs and pull ups, among other exercises, the muscle for the inner back can be carved out by performing dumbbell, barbell, or cable rows. Deciding which is a matter of preference, but trying a combination of all of them is a key to success.
Still not convinced that you need to make back training your priority? (Who said we didn’t?) If you still need more evidence to the fact then think about every bodybuilding champion who crushed the competition on the way to winning the Olympia. All of them had impressive attributes, including a truly out of this world back.
When it comes to bodybuilding and training advice there are few people out there that can match IFBB pro bodybuilder Benjamin Pakulski in terms of sheer intricate knowledge and experience. The man is an advocate of the scientific approach to getting the body to perform at optimal levels in order to both condition the body as well as acquiring great muscle growth.
The IFBB pro’s YouTube page is dedicated the best advice and knowledge Ben has acquired over years of studying and trial and error. If you’re looking to build an impressive back then we have no doubts that Pakulski’s intricate break down on training the lats is something you’re going to want to see. Check out the video below for some detailed knowledge into how to train the back.
Would you want to train under Ben Pakulski’s tutelage? You can also get a deeper inside look into Ben Pakulski’s bodybuilding journey way back from our original Generation Iron film. Available to stream here.
For more news and updates, follow Generation Iron on Facebook, Twitter, and Instagram.
Managing Editor at Generation Iron, Jonathan Salmon is a writer, martial arts instructor, and geek culture enthusiast. Check out his Instagram, Twitter and Facebook to keep up with his antics.
2021 Monterrey Fitness & Bodybuilding Championships Results
Carlos DeOliveira wins Men’s Physique at the 2021 Monterrey Fitness & Bodybuilding Championships.
The 2021 Monterrey Fitness & Bodybuilding Championships took place over the weekend and Carlos DeOliveira took home the title in Men’s Physique. Competitors gathered to Monterrey, Mexico looking for an early qualification to the 2022 Olympia.
The Men’s Physique division was the headliner of the event.DeOliveirais coming off a performance at the Olympia and is looking to compete next year as well. He finished sixth in Orlando last weekend and entered the Monterrey Championships as the favorite in the Men’s Physique division. He is an up-and-coming talent to keep an eye on moving forward.
An early qualification to the Olympia gives competitors a chance to prepare for the long haul. This is what competitors were looking for in all divisions and that now includes Wellness. The 2021 Olympia featured the first-ever Wellness competition and that included Sunny Andrews. She finished sixth at the biggest competition of the year and this could build confidence moving forward.
There were a two divisions at the Monterrey Championships with winners vying for qualification to the 2022 Olympia. The full results have now been announced. Check out our full breakdown of the 2021 Monterrey Fitness & Bodybuilding Championships results below.
2021 Monterrey Fitness & Bodybuilding Championships: All Division Winners
Men’s Physique: Carlos DeOliveira
Wellness: Giselle Machado
2021 Monterrey Fitness & Bodybuilding Championships Breakdown
Men’s Physique
First Place – Carlos DeOliveira
Second Place – Yashar Anbari
Third Place – Ismael Dominguez
Fourth Place – Hachemi Hemza
Fifth Place – Saint Michael Moodie
Sixth Place – Victor Ramirez
Wellness
First Place – Giselle Machado
Second Place – Sunny Andrews
Third Place – Zelma Santos
Fourth Place – Luz Rodriguez
Fifth Place – Michelle Ibata
Sixth Place – Viviana Aurora Baca Servin
Official Score Cards
Generation Iron wishes to congratulate all the great athletes who earned a win at the 2021 Monterrey Championships. Make sure to check out our full IFBB Pro results page from this year and previous years right here to catch up on any action you may have missed!
Greg has covered the four major sports for six years and has been featured on sites such as Sports Illustrated, Fox Sports, SB Nation, NJ.com, and FanSided. Now, he is transitioning into the world of bodybuilding and strength sports.
2021 Yamamoto Pro Cup Results
Nathan De Asha wins Men’s Open at the 2021 Yamamoto Pro Cup.
The 2021 Yamamoto Pro Cup took place over the weekend and Nathan De Asha took home the title in Men’s Open. Some of the major competitors in the world gathered to San Marino to compete for yet another championship.
Nathan De Ashahas had difficulty getting back on stage on a consistent basis. He won the Europa Pro this year and this earned him qualification for the Olympia. De Asha was forced to miss the biggest competition of the year due to issues with travel. Just one week later, De Asha took the stage in San Marino and was a huge name to watch entering the competition.
De Asha faced off with Roelly Winklaar once again. This is the duo that headlined the Europa Pro and it was De Asha who was able to come out on top. Winklaar will be back on stage after lacing 11th in the Olympia last week. He was forced to miss the Arnold Classic with an injury and he is still trying to get back on track. Tim Budesheim and Andrea Presti also entered the weekend as dark-horse contenders to win the title.
Budesheim finished third at the Europa Pro and went toe-to-toe with both De Asha and Winklaar. He does not have a victory this year but continues to be a strong competitor who has a lot of potential. Budesheim notched another top-three finish at the Mr. Big Evolution Pro.
Luca Biolo made an appearance in Orlando in the Men’s Physique division. He quickly returned to stage as well in San Marino. He was viewed as a competitor who could make a huge impact in this division over the weekend.
The full results have now been announced. Check out our full breakdown of the 2021 Yamamoto Pro Cup results below.
2021 Yamamoto Pro Cup: All Division Winners
Men’s Open: Nathan De Asha
Men’s Physique: Brandon Hendrickson
2021 Yamamoto Pro Cup Breakdown
Men’s Open
First Place – Nathan De Asha ($20,000)
Second Place – Roelly Winklaar ($10,000)
Third Place – Samson Dauda ($5,000)
Fourth Place – Andrea Presti ($4,000)
Fifth Place – Theo Leguerrier ($2,000)
Men’s Physique
First Place – Brandon Hendrickson
Second Place – Ricardo Croci
Third Place – Balint Nemeth
Fourth Place – Emile Walker
Fifth Place – Jeffrey Darko
2021 Yamamoto Pro Official Scorecards
Congratulations to all of the winners at the 2021 Yamamoto Pro Cup. For more news and updates, follow Generation Iron on Facebook, Twitter, and Instagram.
Greg has covered the four major sports for six years and has been featured on sites such as Sports Illustrated, Fox Sports, SB Nation, NJ.com, and FanSided. Now, he is transitioning into the world of bodybuilding and strength sports.
5 Ways To Bring Up A Lagging Body Part
Follow These 5 Steps To Bring Up Your Lagging Muscle Group
You’re having the perfect workout, you’re all pumped up and your biceps have turned into mountains, but then you look at your toothpick legs and its all over. Most people have a lagging body part which can create a hole in their self-confidence.
There could be a couple of reasons behind the lagging body part. It could either be your genetics or you’re not training the muscle group correctly. A lagging body part needs to be treated differently as compared to the other muscles.
1. Start Your Workouts With The Weaker Muscle Group
Humans have unique genetics and they determine the muscle composition of an individual. Although the most common weak muscle groups are forearms, calves, biceps, and triceps, it may vary for every person.
If you train your lagging muscle group with a stronger muscle group, you should train the weaker muscle at the beginning of your workout. If you have weak calves and stronger upper legs, you should train your calves before you train your quads and hams.
2. Use Advanced Training Techniques
A big reason why you might not be seeing results in the gym could be because your body has got used to your training. You should constantly change your training programs and use advanced training techniques to break the plateau.
Advanced training techniques like supersets, drop sets, negatives, intraset stretching, etc. are a great way to pump blood into your weaker muscles and shock them. Try switching these advanced training techniques with every workout for optimal results.
3. Train The Lagging Muscle Group Twice A Week
If you’re not seeing results you should start training your weak muscles twice a week. You don’t need to worry about overtraining your muscles if you give your body enough time to recover between the workouts.
Schedule your workouts so you have at least 48 hours before you hit the same muscle again. Keep your workouts short and explosive. You should be spending around 45-60 minutes inside the gym, not more than this.
4. Switch Volume and Intensity
Most people make the mistake of sticking to the same volume and intensity for all their workouts. While 3 sets of 12 reps might work for other muscle groups, they won’t budge the needle for your weaker muscles.
Volume refers to how many reps or sets are performed, and intensity indicates how much weight is lifted. Switch your volume and intensity at regular intervals to keep your muscles guessing. The combinations of high reps, low weight and low weight, high reps work the best for lagging muscles.
5. Establish a Mind-Muscle Connection
Bodybuilding isn’t about going through the motions. You need to focus on your muscles and contract them with every single rep. Arnold Schwarzenegger brought the mind-muscle connection to the limelight.
The Governator believes you need to become the muscle to see the best results. If you’re training your biceps, focus all your attention on the bicep and squeeze the living hell out of it at the top of the movement. Arnie is famous for thinking of his biceps as mountains.
Which is your weakest muscle group? Let us know in the comments below. Also, be sure to follow Generation Iron on Facebook and Twitter.
The 10 Best Bodybuilding Exercises Of All Time
The 10 Best Exercises You Can Do
Some lifts are better than the others at giving you the results you have been working for. The exercises we’ll be sharing with you have passed the test of time and have proved their mettle.
In this article, we’ll give you a mix of compound and isolation exercises which can put your muscles gain on the fast track. We’ll list out at least one exercise for each muscle group which, according to us, is the best.
Make these lifts a part of your workout arsenal, and the results will speak for themselves.
Bench Press
The bench press is probably one of the first exercises taught to a beginner and for good reasons. Since the bench press is a compound exercise, it can help in building your core strength, muscle stabilizers along with your chest.
Deadlifts
Deadlifts are one of the most bad-ass exercises. The deadlifts can help in building a strong foundation as they work almost your entire body. Getting your form right in the beginning is critical to getting the most out of the lift.
Machine Preacher Curls
Most people join a gym to build some killer guns. The machine preacher curls are an isolation exercise which works the peak of your biceps. If you don’t have a machine preacher bench in your gym, you can use a normal preacher bench combined with a low pulley machine.
Single-Arm Overhead Tricep Extensions
The long head of the triceps is arguably the hardest part to train and develop. Overhead exercises like the single-arm dumbbell overhead tricep extensions with a controlled movement can help you effectively target the muscle group.
Barbell Curls
Most people make the mistake of using momentum by swinging back and forth while performing the barbell curls. Maintain a strict form with an upright torso to make sure you don’t leave any gains on the table. You could also use an EZ bar if the straight barbell is too harsh on your joints.
Arnold Presses
The Arnold presses were invented by the GOAT, Arnold Schwarzenegger. The Arnold presses train the majority of your shoulder. It trains the two out of three shoulder heads i.e. the anterior and medial deltoids.
Cable Flyes
The interior pectoral muscles can be hard to train and develop using the compound exercises. Cable flyes do a great job of isolating and annihilating your pecs and help in building the conditioning and striations in your chest.
Dumbbell Shrugs
The dumbbell shrugs are one of the easiest exercises to perform, and yet many people do them incorrectly as they let their egos get the better of them. Using dumbbells instead of the barbell gives you more leverage and range of motion which can help in better targeting your shoulders.
Standing Calf Raises
Calves are one of the most overlooked muscles groups. The calves are made up of two muscles, gastrocnemius and soleus. The standing calf raises can be performed on a calf machine or a smith machine and targets the gastrocnemius.
Squats
Did you think we were going to leave out the squat from the list? Could not happen in a century. The squats are the king of all exercises and help in building your legs, core, and overall strength.
Which other exercises deserve a place on this list? 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
2021 Kentucky Muscle Pro Championships Results
Peter Molnar wins Classic Physique at the 2021 Kentucky Muscle Championships.
It was quite a show in Louisville, Kentucky on Saturday during the 2021 Kentucky Muscle Pro Championships. In the end, it was Peter Molnar who took home the prize in Classic Physique to headline the event.
Molnar entered the competition as one of the favorites to win Classic Physique. He last competed in the Arnold Classic where he was able to go up against some of the best in the world. Molnar was impressive in Columbus and took eighth place at the Arnold. Now, he has won another show and will have a chance to compete at the Olympia.
Tommy Clark finished second while Jeff Hallenbeck rounded out the top three. They were dark-horse contenders coming into the show to compete with Molnar. Jessica Reyes Padilla won the title in Figure to earn qualification.
The full results from the event have been announced. Some elite competitors gathered to Louisville looking for qualification and you can see who earned it below. Check out the full breakdown of results from the 2021 Kentucky Muscle Pro Championships.
2021 Kentucky Muscle Pro Championships: All Division Winners
Classic Physique: Peter Molnar
Figure: Jessica Reyes Padilla
Pro Figure 35+: Alissa Carpio
2021 Kentucky Muscle Pro Championships Breakdown
Classic Physique
First Place – Peter Molnar
Second Place – Tommy Clark
Third Place – Jeff Hallenbeck
Fourth Place – Tyler Tallent
Fifth Place – Brandon Cooper
Sixth Place – Jared Feather
Figure
First Place – Jessica Reyes Padilla
Second Place – Autumn Cleveland
Third Place – Martina Yabekova
Fourth Place – Alissa Carpio
Fifth Place – Stephanie Koerber
Sixth Place – Danielle Rose
Pro Figure 35+
First Place – Alissa Carpio
Second Place – Stephanie Koerber
Third Place – Katerina Tarbox
Fourth Place – Fay Perticari
Fifth Place – Sherrie Bingham
Sixth Place – Christina Adibe
Official Score Cards
Generation Iron wishes to congratulate all the great athletes who earned a win at the 2021 Kentucky Muscle Pro Championships. Make sure to check out our full IFBB Pro results page from this year and previous years right here to catch up on any action you may have missed!
Greg has covered the four major sports for six years and has been featured on sites such as Sports Illustrated, Fox Sports, SB Nation, NJ.com, and FanSided. Now, he is transitioning into the world of bodybuilding and strength sports.