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Jake Paul Calls Out Dana White And Sends Offer To Fight Jorge Masvidal
Jake Paul is at it again attempting to plan his next fight.
Not long after Jake Paul defeated Tyron Woodley by decision, the YouTube star turned boxer is planning his next fight — and he called out UFC president Dana White to send him an offer.
Paul does not have his sights set on Anderson Silva, instead he wants to make a fight with Jorge Masvidal happen next. Paul is a huge social media presence and took to Twitter to send out the initial request.
. @danawhite why you so scared to get embarrassed? pic.twitter.com/xehnZaDva4
— Jake Paul (@jakepaul) September 15, 2021
Jake Paul moved to 4-0 with his victory over Woodley. Other wins include the likes of NBA player Nate Robinson and UFC fighter Ben Askren. It seems as though Paul is interested in taking his competition up a notch and even gave White a little wager to think over.
“If we win, you let any of your fighters fight me going forward. If we lose, I leave you and your exploitive business alone. Dana … Dana … Dana…?”
This is not the first time Paul has called out someone from the UFC and it is likely not the last — especially if White does not respond. Paul has openly criticized the boxing ability of MMA fighters and wants to expose them on the biggest stage.
Jake Paul was not only vocal on Twitter, he posted a video on his Most Valuable Promotions Instagram page with another message.
Paul offered another fight between Amanda Serrano and Amanda Nunes as well. Serrano was part of the main card when Paul took on Woodley. She defeated Yamileth Mercado by unanimous decision. Now, Paul is suggesting that she take on Nunes, who has a history with him. Nunes jokingly offered to fight Paul when he was trying to book a bout with Conor McGregor.
Jake Paul has not booked his next fight just yet but he is certainly aggressive in attempts. He has even mentioned that he could be back in the ring before the end of 2021. We will have to wait and see if White approves his request. It seems unlikely, especially after White offered Silva, but we have seen that anything is possible.
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10 Gym Terms Every Beginner Needs To Know
The Common Gym Terms Everyone Should Know
Whenever you begin something new, there are some jargons which the experienced use that can make you feel out of place. The jargons can make you feel like everyone is in on the joke, except you.
Learning the common terms can make you sound like a pro from the first day. As someone once said, fake it until you make it. Add these terms to your dictionary and impress people around you with your knowledge.
Gym Bro
A gym bro is a guy who thinks he knows everything about bodybuilding, nutrition, supplementation and all that has to do with training. The catch is that none of his knowledge is backed by science. Use this term carefully while addressing someone as they might find it disrespectful.
Macros
Macronutrients are one of the most used words in the fitness nutrition world. Macros constitute the carbohydrates, protein, and fats in a diet. Micronutrients are their counterpart and include all the vitamins and minerals.
Supersets / Drop-sets
Supersets and drop-sets are a couple of advanced training techniques. In supersets, you perform two different exercises back to back without any rest in between. Drop-sets include performing two sets of the same exercise. In a drop-set, you drop down the weight after the first set and complete the same number of reps as the first set without stopping for rest.
Circuits
In a circuit training workout, you perform a “round” of exercises. For example, in a bodyweight circuit workout, one round would consist of 10 pushups, 10 squats, 5 burpees, and 10 lunges, all done without any rest in between the exercises.
HIIT
High-Intensity Interval Training (HIIT) consists of tough, quick, intense bursts of exercise, followed by short recovery periods. The HIIT workouts are meant to keep your heart rate up and are great for burning fat.
LISS
Low-Intensity Steady State (LISS) refers to the kind of cardio where you maintain a set pace at a moderate intensity. A long run, a walk on a treadmill or a bike ride are some examples of LISS.
DOMS
DOMS stands for delayed onset muscle soreness which is the pain you feel in your muscles a day or two after an intense workout. The soreness and pain you feel from DOMS comes from the chemicals that set off pain receptors during the repair process
TuT
As the name implies, time under tension (TuT) refers to the amount of time your muscles are under tension during an exercise. You can lower the TuT by fastening up the tempo of your reps or increase the TuT by slowing down the reps.
GVT
GVT or German Volume Training is a tried and tested training program. It includes doing ten sets of the same exercise for ten reps. The GVT program is known to build size and conditioning.
Aerobic – Anaerobic Exercises
In aerobic exercises, your body uses oxygen as a source of fuel which can keep your body going for extended times. On the other hand, anaerobic exercises are short intervals of work which improve speed and power. In the anaerobic exercises, the muscles use glucose and ATP as a source of energy.
Which of these words do you use the most? 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
At Home Workouts With A Single Kettlebell
Ten Circuits That Build Full-Body Strength and Fitness
There has been a large spike in the number of people purchasing home gym equipment over the past few months as many gyms have been closed due to COVID-19.
As a result, people have had to think outside the box when it comes to home workouts. This is particularly true for those who only have access to a minimal amount of kit.
However, even without specific equipment, it is entirely possible to make large advancements in your fitness.
This article will begin by considering the kettlebell and the benefits of using one. It will then go on to provide ten highly effective single-kettlebell workouts that you can do at home.
Kettlebell Training At Home
The kettlebell is one of the most versatile pieces of fitness equipment that money can buy. In fact, It is so versatile that you only really need one kettlebell to enjoy a great workout.
It is an all-in-one conditioning tool that allows you to effectively work a variety of different fitness components including strength, balance, aerobic capacity, endurance, and flexibility (1).
In addition, it is also commonly used as an effective alternative to steady-state cardio. If you’ve attended any gym circuits class before you’ll likely be well acquainted with the kettlebell.
If your goal relates to muscular strength or size, the kettlebell is also an excellent tool. There are a vast number of kettlebell exercises to choose from which makes it easy to target specific muscles.
Furthermore, while there are a handful of more complicated exercises, the majority of kettlebell exercises are very straightforward and accessible for all skill levels.
Finally, unlike a number of other pieces of fitness equipment, kettlebells do not take up a vast amount of space and you will only require a small area to perform a workout.
The Ten Workouts
This section will provide ten different single kettlebell workouts that focus on developing specific fitness components or work towards particular health and fitness goals.
Pay particular attention to the recommended number of rounds and ensure to take a minute or two to rest between rounds.
1) Every Minute On The Minute
EMOM’s are a very straightforward yet highly effective workout structure that involves performing two exercises on designated minutes.For this workout, on the even minutes, you are to perform 20 alternating kettlebell swings. On the odd minutes, you are to perform alternating KB clean and presses.
If you complete the prescribed number of reps before the minute is finished, use the remaining time to rest and recover.
Exercise
Volume
Even Minutes: Alternating Kettlebell Swings
20 reps
Odd Minutes: Alternating KB Clean and Press
10 reps
2) Advanced Kettlebell Workout
For those who are highly conditioned or have lots of experience with kettlebells, the following advanced workout is recommended.
It involves a number of more complex moves such as the kettlebell high pull, lateral swing, and Turkish Get Up.
Simply work through the following session taking as little rest as possible between exercises. It is recommended to complete the circuit for three to five rounds.
Exercise
Volume
Kettlebell Clean and Press
10 reps (per side)
KB High Pulls
10 reps (per side)
KB Snatch
10 reps (per side)
KB Lateral Swings
10 reps (per side)
KB Turkish Get Up
2 reps (per side)
3) Balance and Strength Workout
By using just one kettlebell, you remove counterbalancing. When using two kettlebells simultaneously the weights counterbalance each other which enhances stability.
However, by removing one kettlebell from the equation, the exercise suddenly feels a lot less stable. Therefore, the core muscles must engage to a greater degree to promote stability.
The following workout utilizes all single-sided exercises to reduce stability to really challenge your balance and strength. For this workout, perform a minimum of three rounds.
Exercise
Volume
Front Rack Kettlebell Squat
10 reps (per side)
Heavy KB Suitcase Carry
20 meters (per side)
KB Single-Leg Deadlift
10 reps (per side)
KB Overhead Carry
20 meters (per side)
KB Windmill
10 reps (per side)
Plank with KB Pull Through
20 reps
4) Leg Burner Workout
For those looking to develop lower extremity strength and definition, the leg burner workout is the perfect choice.
The circuit incorporates an array of highly effective lower body resistance exercises in order to develop the glutes, quads, hamstrings, and calves.
With such a high number of reps, the legs will build significant fatigue, therefore, perform only two or three rounds of this workout.
Exercise
Volume
Kettlebell Goblet Squats
20 reps
Offset KB Walking Lunges
10 reps (per side)
KB Deadlift
20 reps
KB Goblet Lateral Lunges
10 reps (per side)
KB Good Morning
20 reps
KB Calf Raises
20 reps
5) Upper Body Strength
When it comes to maximizing strength, a lower rep range appears to be more beneficial than a high one (#). Therefore, the following workout utilizes a lower rep range than other workouts.
This workout has been designed for those who aspire to improve their upper body strength and general fitness and uses a combination of bilateral and unilateral exercise.Complete three to five rounds of this circuit. If needed, take additional rest periods between exercises to ensure good form is maintained.
Exercise
Volume
Single-Arm KB Floor Press
6 reps (per side)
KB Floor Pullover
12 reps
Single-Arm KB Bent Row
6 reps (per side)
KB Front Raise
12 reps
Single-Arm KB Overhead Press
6 reps (per side)
KB Upright Row
12 reps
6) Full Body Strength
In a similar fashion to the previous workout, the full body strength kettlebell workout also uses a lower rep range to optimize strength development.
Every exercise selected in this workout recruits a variety of muscle groups the length and breadth of the body.
Once again, good technique should be a top priority, therefore, take additional rest periods where required. This workout should be repeated three to five times.
Exercise
Volume
Kettlebell Goblet Squat
12 reps
Single-Arm KB Push Press
6 reps (per side)
Kettlebell Sumo Deadlift
12 reps
KB Single-Arm Renegade Row
6 reps (per side)
Single-Arm KB Overhead Lunges
6 reps (per side)
Heavy KB Suitcase Carry
20 meters
7) Deep Core Workout
Building core strength can have an array of benefits on strength, stability, movement, proprioception, and injury prevention (3).The exercises included in this workout incorporate a variety of different movements and challenge full body stability to most effectively work the deep core muscles.
It is recommended to complete this workout for a minimum of three rounds. Additional rounds can be added to increase intensity and challenge.
Exercise
Volume
KB Turkish Get Up
2 reps (per side)
Plank with KB Row
5 reps (per side)
KB Windmills
5 reps (per side)
KB Slingshot
10 reps
KB Russian Twists
10 reps
KB Sit and Press
10 reps
8) Fat Burning Workout
Fat loss is one of the most popular health and fitness goals. Although nutrition plays a massive part in fat loss, exercise can facilitate weight loss.
By performing high-intensity exercise and burning a great number of calories, the body will be forced to break down body fat stores.
This workout uses a descending pyramid training structure beginning with 40 reps and working down to 10 reps. Work through each exercise taking as little rest as possible.
Complete the following for three to five rounds.
Exercise
Volume
Kettlebell Swings
40 reps
KB Snatch
15 reps (per side)
Alternating KB Swings
10 reps (per side)
KB Clean and Press
5 (per side)
9) Swing Only Workout
The kettlebell swing is seen as the ultimate kettlebell exercise. It develops strength, speed, power, and burns a high number of calories.
One of the best things about the kettlebell swing is the fact that there are a number of swing variations. Each variation has its unique characteristics and works the body in a slightly different way.
The following workout incorporates four swing variations – the American swing, lateral swing, rotational swing, and Russian swing.
It is recommended to perform the circuit a minimum of three times. However, additional rounds can be added if desired.
Exercise
Volume
American Kettlebell Swings
30 reps
KB Lateral Swings
15 reps (per side)
One-Arm KB Swing with Rotation
15 reps (per side)
Russian KB Swings
30 reps
10) Explosive Power Workout
Leading on from the previous workout, the kettlebell swing is especially great for developing the amount of power the posterior chain can generate.
This final workout incorporates two basic plyometric exercises in conjunction with the kettlebell swing to develop explosiveness and general athleticism.
Perform this circuit three to five times. Be aware that a greater period of rest between rounds is needed for this particular workout in comparison to the others. Look to take a minimum of three minutes.
Exercise
Volume
Kettlebell Swings
20 reps
Tuck Jumps
10 reps
KB Swings
20 reps
Lateral Skater Jumps
10 reps
Final Word
Training without the use of a gym or with only minimal equipment can be challenging, however, it is by no means impossible.
As the aforementioned ten single kettlebell workouts demonstrate, it is very possible to make training enjoyable, varied, and effective, without having a lot of equipment.
References:
1 – Vancini, Rodrigo Luiz; Andrade, Marília Santos; Rufo-Tavares, Weverton; Zimerer, Carla; Nikolaidis, Pantelis Theodoros; de Lira, Claudio Andre Barbosa (2019-03-27). “Kettlebell Exercise as an Alternative to Improve Aerobic Power and Muscle Strength”. Journal of Human Kinetics. 66: 5–6. doi:10.2478/hukin-2018-0062. ISSN 1640-5544. PMC 6458586. PMID 30988835.
2 – 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.
3 – Huxel Bliven, Kellie C.; Anderson, Barton E. (2013-11). “Core Stability Training for Injury Prevention”. Sports Health. 5 (6): 514–522. doi:10.1177/1941738113481200. ISSN 1941-7381. PMC 3806175. PMID 24427426.
John Haack Sets New Raw PR With Huge 350kg Squat
John Haack is continuing to put up eye-opening numbers during training sessions.
John Haack has been putting up some huge numbers in recent training sessions. He is preparing for the 2021 World Raw Powerlifting Federation Showdown, which will take place on Sept. 25-26 in Kansas City, and doing it in a big way.
Haack will be one of the biggest names competing in the 90kg division and by the looks of his Instagram page, he will be a huge force. On Saturday, Haack shared a video of a 350kg (771.6) raw squat — which was a new personal record.
“350kgs/771lbs feeling comfyCouldn’t rock the headband and not hit a PB. Last heavy squat before showdown moving juuuuuiiiiicccccyyyyy”
By the looks of this lift, it looks as though Haack might have had a little left in the tank. This is a good sign heading into competition. Haack mentioned that this was the final heavy squat before the event — and that he had to do something special with the headband he had one.
Other than that headband, Haack had just a lifting belt and wrist straps on as support. There was even a lack of knee sleeves. This 350kg squat would be the third-heaviest ever done in competition at the 90kg division. Haack did not share his bodyweight at the time of the list but less than two weeks out, he has to be close to competition weight.
John Haack currently holds the world record bench press of 262.5 kilograms (578.7lb) at the 90kg division. He also holds the second heaviest deadlift ever of 385 kilograms (848.9 pounds). This record is held by Calier Woolam at 400kg (881.9lb). To add some more achievements, Haack is also second to current world record total of 970 kilograms (2,138.9lb).
Haack failed on two attempts of a 400kg deadlift at the 2021 Kern US Open. If he had converted either of the two lifts, he would not only have tied the world record, but he would have become the first 90kg competitor to ever total 1,000kg (2,204.6lb).
It looks like Haack will have both numbers on his mind heading into competition. At the end of August, he achieved a new PR with a 405kg deadlift. There is no doubt that there are two world records on Haack’s mind just 10 days out of his next event.
For more news and updates, follow Generation Iron on Facebook, Twitter, and Instagram.
Best E-Books For Bodybuilding & Fitness (Updated 2021)
These E-books are great for gaining knowledge and guiding you through training for the best results.
E-books are a great resource for you can download onto your computer or other devices and read wherever and whenever you want to. This is huge for you never stop learning. These bodybuilding E-books can be written by bodybuilders, trainers, coaches, and health and fitness experts, so you get a broad range of viewpoints about each topic. From there you can form your own ideas, take notes from the pros, and really make your workouts and routines something pretty great.
We’ve put together a list of the Best E-Books for 2021 so you can start to build your library of fitness knowledge to see those gains start to grow. From training, to preparation, and much more, these books will allow you to see your training in a new light so when performance time comes around, you’re more than ready.
Best E-Books For 2021
Best E-Book For Bodybuilding Overall
The best E-book overall for bodybuilding will include top tips on how to succeed in the sport while also offering great workout advice so you can see those gains you want most.
Dorian Yates Training Journal E-Book by Dorian Yates
This training journal from Dorian Yates describes in rigorous and great detail his training throughout his entire bodybuilding career. The pages are Yates’ own words and actual writing as he trained to become one of the greatest bodybuilders in the modern era. This is the first time ever that Yates’ journal has been published and details select passages over the course of five years, from 1985 to 1990. A true testament to detail, this E-book shows aspiring bodybuilders how to take effective notes to maximize your training, stay on top of your workouts and nutrition to continue seeing great progress, and how to set goals for yourself so they appear in writing so no excuses can be made.
Dorian Yates Training Journal is the entire bodybuilding career of legendary bodybuilder, Dorian Yates, in his own words as he chronicled five years of his training.
Pros
Great for those serious about training who want to learn from the best
Amazing insight into his training methods, as well as diet and other important notes
Detailed for workouts, nutrition, helpful tips, and is a great guide for how to set goals for yourself
Cons
There is no key to understand some of the notes
Some compatibility and formatting issues may hurt the experience
Price: $28.99
Best E-Book For All Athletes
All athletes need the best advice and having an E-book geared towards those needs can greatly affect your overall success as a top athlete.
The New Encyclopedia Of Modern Bodybuilding by Arnold Schwarzenegger
This book by bodybuilding legend Arnold Schwarzenegger is considered to be the bible of bodybuilding. Anyone who lifts and seeks a shredded physique should absolutely own this book. With in depth sections on weight training and competitions, diets and nutrition, sports psychology, and how to rehab injuries, it has everything you need to get you started, or continue on, your bodybuilding journey. Whether you’re sculpting, strengthening, toning, building muscle, losing fat, or maintaining energy, this book shows real dedication and motivation to get the work done.
The New Encyclopedia of Modern Bodybuilding by bodybuilding legend, Arnold Schwarzenegger, contains in depth sections on weight training, competitions, nutrition, sports psychology, and much more.
Pros
Packed with knowledge and extremely helpful
Includes workouts and dietary routines
From a true champion and knowledgeable athlete in Arnold Schwarzenegger
Cons
Not for those seeking an easy read or for those not serious about bodybuilding
Price: $28.99
Best E-Book For Strength & Size
Although building strength and size happens in the gym, it is important to have the right E-book guiding you along with advice on how to effectively do so.
Bigger Leaner Stronger The Simple Science Of Building The Ultimate Male Body by Michael Matthews
Michael Matthews is here to help you get that lean, ripped body no matter your genetics or how you might feel about trying and failing again. It is absolutely real that you can achieve that body, all it takes is a little guidance. In Bigger Leaner Stronger, Matthews breaks down common myths around nutrition, facts about fitness that are simply fiction, and gets you well on your way to believing you can achieve anything. Bringing in elements of fat loss and muscle building, that desired physique will start to take effect in no time.
Bigger Leaner Stronger: The Simple Science Of Building The Ultimate Male Body by Michael Matthews breaks down common myths around nutrition, facts about fitness, and will get you to believe you can reach your goals.
Pros
Great for those who struggle to commit and beginners
Really shows you how simple weight loss can be when you put your mind to it and is a great motivator for making change
Cons
Information is widely found on the Internet
The book is rather long for the material included
Price: $6.99
Best E-Book For Bodybuilding Contest Prep
Those looking to prepare for a bodybuilding contest should know exactly how to prep and what is required as you look to finish as high on the podium as you can.
Bodybuilding: The Complete Contest Preparation Handbook by Peter J. Fitschen and Cliff Wilson
As the sport of bodybuilding continues to grow, Bodybuilding: The Complete Contest Preparation Handbook is great for those looking to finally learn how to properly prepare for the big show. This handbook guide will walk you through each step of the process from selecting the competition of your choice, preparing for it, and making the transitions from on to off season so you are always ready to thrive. Accessible chapters and great for both men and women, this will enhance the stage ready process so your physique is unmatched. You’ve put in the time training and dieting and now it’s time to show it off and this contest prep handbook is the way to go for you to find great success.
Bodybuilding: The Complete Contest Preparation Handbook by Peter Fitshcen and Cliff Wilson is perfect for showing you the steps in preparation for those bodybuilding competitions.
Pros
Good for those who need to know what to expect because it is all in one place
Covers more than just competition, like dieting and workouts, which is great
Very comprehensive and easy to read
Cons
Basic content and you can find much of it online
Price: $18.94
Best E-Book For Barbell Training
Barbells are a great training tool and the right approach and advice to barbell training can greatly influence your strength and physique goals.
Starting Strength: Basic Barbell Training by Mark Rippetoe
The barbell is arguably one of the most important pieces of exercise equipment out there and Starting Strength has been called one of the most helpful fitness books around. It will cover the basics of barbell training with detailed instructions for specific exercises, as well as methods and biomechanical analysis for more advanced knowledge. Everything in this book can be applied to everyone and to help with their training and performance and proper use of the barbell. Complete with easy-to-follow instructions and guides on how to deal with stress and recovery, this book is effective is boosting your barbell routines to new levels.
Starting Strength: Basic Barbell Training by Mark Rippetoe provides detailed instructions on exercises and biomechanical analysis all related to barbell training.
Pros
Great for fixing form and talking about different muscle groups and range motion, as well as other important aspects of your lift
Good programs and effective in its mission to explain
Cons
More focus on beginners would be nice
The way some things are described come off as irresponsible for those learning how to lift big weight
Price: $9.99
Benefits Of E-Books For Training & Guidance
The benefits of E-books are understood by all as great sources of knowledge for convenient advice on many topics. They include:
Training: Get the most out of your training with advice on workouts, technique, and how to properly manage your recovery for maximum gains.
Nutrition: Knowing what to eat and when to eat it is important, but also the best times to eat to maximum health and fitness.
Motivation: Sometimes we all need a boost to get us up and going and these books may just hold the key for getting you out of bed that day.
Convenient: You can read these anywhere and never stop learning.
How We Choose The Best E-Books
When choosing the best e-books, we first look at the author and the subject matter. Some books are written by bodybuilders and other athletes with real world knowledge of training and nutrition which can be very helpful as we try to maximize our training and nutrition. We also look at what the book can offer in terms of advice because you deserve the best knowledge possible for working towards your intended goals. Lastly, we look at price, for it is possible to have a great book at a reasonable and affordable price.
FAQ Section
What is the best bodybuilding E-book?
Dorian Yates Training Journal E-Book. This training journal from Dorian Yates describes in rigorous and great detail his training throughout his entire bodybuilding career. The pages are Yates’ own words and actual writing as he trained to become one of the greatest bodybuilders in the modern era, making Dorian Yates Training Journal a great read for those looking for awesome tips.
Are these books available in other forms other than E-book?
Yes. Many of these books do come in paperback or hard cover, but you will have to explore the product’s page to see just what each book respectively offers.
Why do I need a bodybuilding book?
Like any discipline or subject, reading on that topic only allows you to learn more as you go through your journey. These can offer great tips and advice when it comes to training, nutrition, and motivation, all of which can translate over into your everyday life as well.
Should I look for a book written by a professional bodybuilder?
Absolutely, but books written by non-bodybuilders can also be very helpful. What changes is the point of view. Much of the knowledge will be the same, especially around widely accepted ideas around fitness and nutrition, but what changes is the point of view of someone who has undergone the same grueling training and knows what it’s like to put themselves on the line every single day.
I’ve read countless bodybuilding books. Do I need to read another one?
Of course not, but it will never hurt to continue learning. Just because you’ve read countless books on the subject, each book is different and you are slowly filling a vault of bodybuilding knowledge. At some point, you need to put what you learn into practice though, so while reading is great, lifting is necessary.
Wrap Up
E-books are great resources for gaining increased knowledge about bodybuilding and the many aspects associated with it. Through constantly reading, we are able to really learn a lot from others, even professionals, who are living and breathing proof of just what can happen when you put your mind to it. Check out these books above and really see what these can do for you. You won’t be disappointed by giving yourself more knowledge on a subject, especially one you love.
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Let us know what you think in the comments below. Also, be sure to follow Generation Iron on Facebook, Twitter, and Instagram.
50 Cent Trolls Shirtless Picture Of Vin Diesel On A Yacht
50 Cent did not hold back on Vin Diesel after a picture went viral.
50 Cent is a huge figure in the rap game and has worked as an actor and television producer. Well, the former G-Unit member made light of a viral picture of Vin Diesel recently.
On his Instagram page for his 26.8 million followers to see, 50 Cent posted a picture of a tweet from Page Six with Vin Diesel on a yacht in Italy. The rapper made a quick jab at the current physique of the movie star.
“?Vin must a just said fuck it i’m Vin, not Diesel. They gonna still watch the movie. LOL #bransoncognac#lecheminduroi”
When 50 Cent said that people will watch Vin Diesel’s movies regardless, he was not kidding. He is one of the highest grossing actors of all-time with $4.59 billion in the box office. Vin Diesel is best known for his roles in the Fast & Furious movies along with Guardians of the Galaxy.
Most recently, Fast 9 debuted with $70 million in the US and over $400 million world wide on the way to shattering box office records in the pandemic era. To say that Vin Diesel’s movies are popular are an understatement.
The 54-year-old actor has been known for his action style on the screen and his incredible physique. This is what 50 Cent is referring to in his recent Instagram post.
50 Cent is one of the best rappers from the early 2000’s. He has totaled 13 Billboard Music Awards and 16 Billboard R&B/Hip Hop Awards. This is to go with one Grammy. In 2010, 50 Cent won a Grammy for Best Rap Performance By A Duo Or Group, along with Eminem and Dr. Dre for “Crack A Bottle.” He has been nominated for 14 Grammy awards but ran into the likes of Eminem and Kanye West on many occasions.
Like many rappers, 50 Cent has ventured into the television and business world. It is clear that he keeps up with recent culture and tries to stay in shape as well. It will be interesting to see if Vin Diesel responds — or if he is too busy making money, breaking records, and traveling the world.
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Improve Hip Mobility to Boost Lower Body Power
Improve Hip Mobility to Boost Lower Body Power
The best way to boost results on squats, leg presses, and every lower body movement is to improve hip mobility. Most guys know that, but few invest the time in this area that can produce a huge return on investment.
Many of us cannot execute a proper squatting motion. It’s not because we don’t understand the mechanics; we likely learned it as a teenager and can go online if we need a refresher course. It’s because our hips have become locked down from our modern sedentary culture, where we spend much of our time sitting at desks or behind a steering wheel.
The result is a tight, inflexible body that will lead to injury, to say nothing of poor results in the weight room. When your hip flexors are locked up the body shuts down the glutes and makes the hamstrings less efficient. Tight hamstrings are a product of tight hips, which are a product of inactivated glutes. That’s one reason hamstring strains and lower back pain are so commonplace.
To get the most out of our lower body routines– and to avoid injury – we want to work on opening our hips, counteracting the forces of everyday life. Studies suggest it’s possible to do that and reduce the risk of injuries.
These eight moves, which open and stretch the hips, can be used as an active warm-up, especially during a leg day, or a standalone workout, perhaps on a recovery day. Either way, if you perform this workout twice a week, you’ll improve your hip mobility and stability, making your lower body lifts more effective.
Glute Bridge
What it does: It’s one of the best moves to improve the activation patterns of the hips and glutes.
How to do it: Lie faceup on the floor with knees bent 90 degrees and feet on the floor. Squeeze your glutes and bridge your hips to the ceiling. Only your shoulders and hips remain on the ground. Hold for two seconds and then lower your hips toward the ground without touching. Repeat for a set of 10.
How many? 2 sets of 10 reps with 30 sec. rest between sets.
Hip Internal Rotations
What it does: This move provides an effective stretch of the hips.
How to do it: Lie on your side with hips and knees bent 90 degrees. While keeping the bottom knee stationary, rotate your top leg into the air. Your top heel remains in contact with the bottom heel. Complete one side of reps before switching sides.
How many? 2 sets of 10 reps per side with 30 sec. rest between sets.
Quadruped Rocking
What it does: This move is a combination of two familiar yoga poses: cow and child’s pose and provides a great stretch for the hips and quads.
How to do it: Get down on all fours and let the lower back sag. Push your hips back as far as you can, holding the lumbar arch. You should feel a stretch in and around the hips. Return to the starting position and repeat.
How many? 2 sets of 10 reps with 30 seconds rest between sets.
Drop Lunge
What it does: This move stretches the outsides of your hips.
How to do it: From a standing position, arms at your sides, reach one foot behind and across your other foot. Square your hips and sit in a squatting position. Push through your hip to stand up. Complete one side of reps before switching sides.
How many? 2 sets of 10 reps per side with 30 sec. rest between sets.
Leg Cradle
What it does: This is another effective move to stretch the outsides of your hips.
How to do it: From a standing position, arms at your sides, lift one foot off the ground, and squat with your other leg. Grab below your lifted knee with the same-side hand and under your ankle with the opposite hand. Extend the standing leg and pull the opposite knee up and across your body, feeling a stretch in the outside of your hip. Return to starting position. Complete one side of reps before switching sides.
How many? 2 sets of 10 reps per side with 30 sec. rest between sets.
Knee Hugs
What it does: This simple move stretches the hip flexors, as well as your hamstrings and glutes.
How to do it: Lift your right knee to your chest and grab below the knee with your hands. Pull your right knee to your chest while squeezing your left glute. Return to the starting position and repeat on the left side. Continue alternating sides.
How many? 2 sets of 10 reps (per side) with 30 sec. rest between sets.
Lateral Bound
Why: This builds explosive lateral power from your hips.
How: Stand balanced on your left leg with your right foot off the ground. Squat slightly with your left leg, then use that leg and glute to jump laterally. Extend the hip and land on the opposite leg only, maintaining your balance. Hold for a three count and repeat to the other side.
Prescription: 2 sets of 10 reps (per side) with 30 sec. rest between sets.
Wall Holds
Why: This move is a great hip stretch and a good test of how well you can maintain proper posture for squatting and everyday movement, keeping shoulders, hips, knees, and ankles in a straight line.
How: From a standing position, lean forward with your hands on a wall. Lift one knee and foot toward the wall. Hold this position for 30 seconds.
Prescription: 2 sets of 30 seconds with 30 seconds rest between sets.
Pete Williams is a NASM-CPT and the author or co-author of several fitness books, including Core Performance and Every Day is Game Day. His work has appeared in publications such as Men’s Health, Men’s Journal, and USA Today.
Patrick Moore Talks Boxing Past, Thinks Today’s Super Fights Are A Joke
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Patrick Moore thinks that boxing is in a great decline – and saw it coming over a decade ago.
Patrick Moore is a pro bodybuilder that is starting to make major waves in the industry this year. Ever since his win at the California Pro 2021, his progress has been a highlight as he continues to post photos and video of his impressive physique. But before dedicating his life to bodybuilding – Moore competed as a boxer. In our recent video conversation, before we were able to dive into his bodybuilding career – we took a detour recapping his boxing past and his thoughts on fights today. In our latest GI Exclusive, Patrick Moore details how he believes recent influencer “super fights” are the end result of over a decade of decline for the sport.
Patrick Moore has a somewhat unconventional path towards becoming the powerhouse pro bodybuilder we know today. He started off as a boxer – and was truly passionate about the sport. But he noticed that boxing as a whole was starting to decline. Ever since Evander Holyfield’s exit nearly a decade ago, Moore saw the sport he love start falling into a void. In fact, he believes the recent super fights, such as McGregor vs Mayweather or Paul vs Belfort, are “jokes” and the end result of a sport that lost it’s way.
It’s due to this, in part, that Patrick Moore became a bodybuilder. He always loved the gym and was lucky enough for someone to suggest he start training other body parts. This eventually led to competitive bodybuilding. He thought it would be easy – but upon getting smoked at the NPC Nationals (18th place), he realized he had a lot more work to do. It became his passion, he went pro, and now he’s starting to truly turn heads with his impressive physique.
We’ll get into more detail about Patrick Moore’s bodybuilding career, success, and future in future segments from our video conversation. For now, we took a quick detour to discuss in more detail his criticism of boxing today. Moore claims in our interview that he believes these influencer superstar boxing matches are rigged. He can tell simply by the way boxers like Mayweather behave while facing off against someone like McGregor. Despite being retired – Moore believes they are deliberately ignoring decades of training and tactics. Why? Because they are in it for the money.
“It’s money. And I get it man. No fighter wants to fight for less than what they feel like they’re worth,” Patrick Moore states in our interview. He continues:
“And they just have to – someone somewhere have to take a loss both on their record and maybe even financially… If a fighter is used to 10 million a fight and maybe they fight the best of the best and it’s for eight million. Well maybe they just need to take the eight to give the sport what it needs. I mean, we want to see the best of the best go at it, not ‘Okay well this guy has a lot of height so we’ll out him against this guy.’ No man, let the good guys go at it.”
Patrick Moore pulls from his personal experience as a boxer himself. He knows what it’s like when a truly top class boxer goes all out against another equally talented competitor. In his opinion, what he’s seeing in a fight like Jake Paul vs Tyron Woodley, is not reflective of what Woodley is capable of. He doesn’t believe that fight could have possibly gone all the way – unless Woodley was holding back.
Patrick Moore tries to bridge his actual experience with boxing and his passion for the sport into a credible criticism of the flaws in current boxing. Yet it can’t be ignored that these fights do bring in record numbers of viewers and revenue. Perhaps boxing has changed and declined in Moore’s eyes. But to new younger fans of the sport – maybe this change is the beginning of a new version of boxing. One that they will hold dear.
In either case, you can watch Patrick Moore go into detail about his boxing past, his thoughts on modern boxing, and more in our latest GI Exclusive interview segment above!
How To Build Muscle On The Keto Diet
This popular diet is best known for weight loss, but how does one build muscle when on keto?
The ketogenic diet, or keto for short, is a popular and great way for those looking to lose weight to achieve this. But a common misconception is that it is hard to build muscle since weight loss is the main goal. However, it is more than possible to build that valuable muscle on keto and it just takes knowing exactly what to do and how to properly do it to see those gains you want most. With the right approach, it is entirely possible to see those bodybuilding gains unfold while still sticking to the keto diet.
Let’s take a look at the keto diet and see just how to build muscle while on it. The keto diet can work wonders for weight loss and for those bodybuilders looking to sculpt their physique, this may be a great way for you to see progress while still packing on that vital lean muscle.
What Is The Keto Diet?
The keto diet, short for ketogenic diet, is a low carb and high fat diet used my many to lose weight, as well as provide for some other health benefits as well. How this works is you drastically lower your carb intake and consume some protein but majority fats. This will then kick your body into ketosis, a metabolic state (1).
What ketosis does is it takes fat to use as fuel. Since your body is depleted of its access to carbs or glucose, it compensates by using fat, thus burning fat and aiding in your weight loss progress. Where part of the debate lies is that to build muscle you need carbs and by losing weight, people associate that with losing hard earned muscle as well. But with the keto diet, you can still build muscle and see that sculpted and shredded physique take effect.
Building Muscle On Keto
When it comes to building muscle on keto, there are a number of factors to consider in order to see the growth you want most. Let’s take a look at some of the best ways to build muscle on the ketogenic diet.
Figure Out The Right Caloric Intake
Looking into how many calories you need in the day can greatly affect how you build muscle. We all know to lose weight, you need more calories out than you take in. But to build muscle, you need to make sure you get an adequate amount of calories in order to build and keep on existing muscle on. With factors like age, weight, sex, and activity level all playing a role, figuring out your ideal caloric number can set you up for knowing just how many you need in a day and how many calories to play with for each meal.
Track Your Macros
Tracking the amount of macronutrients you consume may seem daunting, but it is imperative as there are certain numbers to hit so you stay in ketosis. When it comes to carbs, this means around 50 grams or fewer carbs consumed to stay in ketosis (2). Placing carbs around your workouts is a good idea for this can be a strategic way to fuel workouts and stay in ketosis.
When it comes to protein, be sure to include this with every meal. Too much protein in one sitting can throw your routine around and potentially decrease the amount of ketones you have, thus kicking you out of ketosis. But since protein is essential for muscle growth, having enough protein in your diet is of the utmost importance (3).
For your fat intake, calculating how much you need will prove to be beneficial for each meal will be easier to tell just how much you need to stay in ketosis. This is a fine line to play with in order to build muscle but this is where training comes into the picture.
Focus On Strength Training
When it comes to your training, be sure to focus on strength training, and lower reps with heavier weight can prove to be beneficial in the long run. This will also stimulate muscle growth and hypertrophy so a well-planned muscle building program ensures you pack on that lean muscle while keeping it on even in ketosis. With consistent resistance training, you encourage muscle growth and those bodybuilding goals so you hit all those marks you want (4).
Featured Supplement For Keto Muscle Building
The right supplements can have great effect on our gains and knowing which ones to take will prove worthwhile for our progress. While we all know the staples being protein powders, pre-workouts, BCAAs, and fat burners, there are those unique supplements out there to work wonders for all our gains.
Enhanced SLIN
Enhanced SLIN is a great supplement designed to take carbs and turn them into muscle. Using a unique insulin mimetic, this shuttles carbs into your muscles instead of being stored as fat.
Enhanced SLIN is a unique and powerful supplement designed to take carbs and put them into muscle. Using an insulin mimetic, this supplement shuttles the carbs you eat and puts them into your muscles instead of being stored as fat. With amazing and versatile ingredients, SLIN is a top tier product perfect for those on keto who want to take those carbs and get rid of them quickly. SLIN will increase fat loss but keep on muscle so all those desired physique goals are easily met.
Price: $35.99
Wrap Up
For those looking to build muscle on the ketogenic diet, it does take some careful planning so you see all those desired changes you want most. It is important to take your caloric intake into account, as well as properly tracking your macros so you see all those desired gains unfold. For training, focusing on resistance training can prove to be the key to building muscle as lifting heavier weights can greatly influence growth and lead to increased hypertrophy. Building muscle on the ketogenic diet is possible, it just takes careful planning, a good training routine, and proper supplementation to help get there.
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
O’Neill, B.; Raggi, P. (2020). “The ketogenic diet: Pros and cons”. (source)
Campos, M. (2020). “Ketogenic diet: Is the ultimate low-carb diet good for you?”. (source)
Stark, M.; Lukaszuk, J.; Prawitz, A.; Salacinski, A. (2012). “Protein timing and its effects on muscular hypertrophy and strength in individuals engaged in weight-training”. (source)
Westcott, W. (2012). “Resistance training is medicine: effects of strength training on health”. (source)
The Ultimate Guide to the Farmers Walk
One of the Best Exercises for Developing Full Body Strength and Size
In terms of full-body development, there are few resistance exercises that can compare to the farmers walk.Not only is it a highly effective exercise it is also one of the most basic exercises to perform as all that is required is picking up heavy weight and walking with it.Often due to its simplicity, the farmers walk can be overlooked and more technically challenging exercises are selected instead.However, if you aspire to build full-body strength, size, and stability, then it is worthwhile considering the farmers walk.
Farmers Walk Technique
Although the exercise is very simple in both principle and execution, it is always worthwhile paying specific attention to a number of areas.First and foremost it is important that the weight is picked up safely from the floor. Therefore, squat down, lift the chest, flatten the back, grab the weight and then drive through your heels to stand.Before taking your first step, ensure that the shoulders are back & down, the chest is lifted and the core muscles are braced.As you take forward steps, it is crucial that you keep the head up and don’t allow it to drop down as this may encourage the shoulders to move out of position.Having this forward head position and allowing the shoulders to round should be avoided as it will place a great amount of strain through the neck, shoulders, and upper back.The length of the strides you take depends on the weight being used as with lighter loads you may be able to safely take longer strides whereas heavy loads typically require shorter strides.
Be aware that the farmers walk can be performed using a range of equipment; depending on which piece of kit you are using the technique may be subtly altered.Consider your training goals and experience to determine whether to use heavy loads and short distances or lighter loads and longer distances.If your goal is to improve raw strength, there is no denying that a heavy load and a short distance will be of the greatest benefit (1).It is possible to use the farmers walk to facilitate changes in the cardiovascular system too by utilizing lighter loads and increasing duration. Sets of 2 minutes or more are recommended for cardio improvements.If you have never performed the farmers walk or are a beginner to resistance training, start with light loads to allow you to master the technique first – specifically maintaining the upright position.
Farmers Walk Muscles Work
As mentioned, the farmers walk recruits muscle groups throughout the body and can be considered a full-body exercise. The following muscles are all engaged in the farmers walk:
Arms
Holding heavy weight in both hands puts a great deal of stress through the arms and the muscles of the biceps and triceps must isometrically contract in order to stabilize the shoulder and elbow joint.In addition, forearm muscles are heavily recruited in the farmers walk so that a solid grip on the weight is maintained. As a result, grip strength will drastically improve with regular practice.
Back & Shoulders
A great load is also placed on an array of muscles found in the back and shoulders with the trapezius muscle being specifically targeted.The traps must stay contracted throughout the farmers walk to keep the shoulders back and down. Doing this effectively will enhance the stability of the shoulder joints.
Core
For core development often too much emphasis is placed on ab-specific exercises rather than heavy compound exercises.The core muscles are highly activated during the farmers walk as they must support the trunk and work to keep the body upright throughout the duration of the exercise.Squeezing core muscles through bracing is imperative to protect the spine & lower back from shear stress and for enhancing farmer walk performance.
Legs
While all other listed muscle groups isometrically contract, the muscles of the legs must constantly concentrically and eccentrically contract to cause locomotion.Walking primarily requires effort from the glutes, quads, hamstrings, and calves. There are also a number of other muscles in the legs that must contract either to stabilize or cause movement.
Farmers Walk Benefits
Regardless of your level of experience, the farmers walk can be of substantial benefit for the majority of athletes and lifters. It is undoubtedly one of the most “functional” exercises going and its benefits extend far beyond the confines of the gym walls and into day-to-day life.This section highlights 3 of the biggest benefits associated with the farmers walk.
Core Strength
Although performing the farmers walk regularly will generally work to enhance full-body strength, there are two areas that are particularly targeted – core and grip strength.The muscles of the core must contract powerfully and maintain this contraction throughout the walking phase of the movement in order to enhance stability (2).When thinking about engaging your core, imagine that you are about to be punched in the stomach. Automatically you will activate all the muscles in the trunk to withstand the impact.Working the core in this fashion will place great stress on the core muscles thus causing a significant adaptation in strength & consequent stability.Building core strength is highly recommended as it can assist with day-to-day activities, facilitate better performance in the gym and reduce back pain.
Grip Strength
The second evident area that will be strengthened through the farmers walk is your grip. Typically you will find that your grip is what goes first, rather than the muscles of the legs or core.Routinely performing heavy lifts (such as the farmers walk) will apply a great force through the hands and forearms which will cause them to increase in strength.As with developing core strength, improving grip strength will not only facilitate a greater performance with other lifts in the gym, it can assist in everyday duties and tasks.You may have seen straps being used by many gym-goers for a variety of heavy lifts. The purpose of the straps is to support the wrists and reduce the overall strain they experience (3).Some argue that going strapless with the farmers walk will increase grip strength to a much greater degree whereas others believe that straps are essential for performance and injury reduction.The recommendation is to avoid using straps until you reach a certain point. If you are lifting 50% or more of your bodyweight in one hand, start using straps to lower the risk of sustaining injuries like tendonitis.
Facilitates Performance
The farmers walk is an excellent choice to improve full-body strength and stability; therefore, performing the farmers walk may lead to a better performance with many other compound exercises.As touched on, improved core strength and grip strength can lead to a direct improvement with any and all exercises which place a demand on the core and grip.Any exercise that involves pulling serves as a prime example. Deadlift, pull-ups, bent rows, shrugs, and lat pulldowns all require a large degree of core and grip strength.Improved bracing and breathing may also have a significant knock-on impact on resistance training generally (4). Being capable of bracing effectively will enhance stability and consequently facilitate a better performance throughout a range of free weight exercises..
Farmers Walk Variations
There are a number of farmers walk variations that can be utilized. The type of equipment you use or the manner in which you use it will slightly alter the demand of the farmers walk.Standard – Using heavy farmers bars, dumbbells or kettlebells, grab the individual weights, stand up tall and walk as far as you can. Single – Grab one heavy weight, rather than two. This will place a greater demand on the core muscles as they must work harder to keep you upright and stable as you walk.Barbell: Grip a heavy bar and perform and deadlift to lift it from the floor before commencing the farmers walk.Overhead Dumbbell: Grab two dumbbells and drive them up and lockout so that they are in the overhead position and walk with them. The overhead position places an increased demand on the core and shoulders.Overhead Barbell: In the same fashion, press a heavy barbell overhead and lockout. Keeping the bar directly overhead, begin to walk with it.Uneven Farmers Walk: Select two different weights – one heavier than the other – and hold them in either hand. Carry the weights for a determined length and then switch the weights to the opposing hand and repeat.Trap Bar: Stand in a loaded trap bar, grab the handles and deadlift so that you are standing with it. Walk as far as you can with it, taking moderate strides so not to make contact with the bar.
Final Word
Although the farmers walk is often underutilized in strength training due to its simplicity, it has real potential to significantly build full-body strength & stability. Therefore, the majority of people will find that the farmers walk is a worthy addition to their strength training.
*Header image courtesy of stu_spivack under the Creative Commons Attribution-Share Alike 2.0 Generic
References:
1 – Schoenfeld, Brad J.; Contreras, Bret; Vigotsky, Andrew D.; Peterson, Mark (December 1, 2016). “Differential Effects of Heavy Versus Moderate Loads on Measures of Strength and Hypertrophy in Resistance-Trained Men”. Journal of Sports Science & Medicine. 15 (4): 715–722. ISSN 1303-2968. PMC 5131226. PMID 27928218.
2 – Clark, David R.; Lambert, Michael I.; Hunter, Angus M. (July 16, 2018). “Contemporary perspectives of core stability training for dynamic athletic performance: a survey of athletes, coaches, sports science and sports medicine practitioners”. Sports Medicine – Open. 4. doi:10.1186/s40798-018-0150-3. ISSN 2199-1170. PMC 6047949. PMID 30014195.
3 – Coswig, Victor S.; Machado Freitas, Diogo Felipe; Gentil, Paulo; Fukuda, David H.; Del Vecchio, Fabrício Boscolo (2015-12). “Kinematics and Kinetics of Multiple Sets Using Lifting Straps During Deadlift Training”. Journal of Strength and Conditioning Research. 29 (12): 3399–3404. doi:10.1519/JSC.0000000000000986. ISSN 1533-4287. PMID 26595133.
4 – Tayashiki, Kota; Maeo, Sumiaki; Usui, Seiji; Miyamoto, Naokazu; Kanehisa, Hiroaki (2016-09). “Effect of abdominal bracing training on strength and power of trunk and lower limb muscles”. European Journal of Applied Physiology. 116 (9): 1703–1713. doi:10.1007/s00421-016-3424-9. ISSN 1439-6327. PMID 27377782.