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Look Like Frank Zane With These 5 Brutal Vacuum Exercises
“Here I come to save the day!”
The above quote is a catch-phrase from Mighty Mouse, a 1940’s cartoon that still has an impact to this day. The iconic character is a small mouse with big powers and an even bigger heart who… well, saves the day. So why are we writing about this on a bodybuilding site? Just as iconic as the cartoon itself, is the way Mighty Mouse was drawn, his hip to waist ratio was out of this world.
Much like many cartoon strongmen and super heroes, the over exaggerated massive chest and V-taper was truly inspiring to the concept of “mass muscle.” I remember thinking as a kid, “Can anyone have a body like that?” As builders we’re constantly striving for perfection in areas most people don’t even see. Well, we’re here to tell you that you can have that mighty mouse profile and we’ll show you how.
We know what you’re thinking, “How could I possibly have a waist like that? That’s stuff’s all genetics, I can’t change my bone structure.” Well you’re right. Barring some very painful and probably expensive surgeries you’re stuck with the hip length you have. However, it is possible to customize your workout towards attaining a more classic physique as well as getting you the classic V-shape of a Golden Era God.
The transverse muscle (TVA) is a band like muscle that runs along the sides of your midsection. It’s there to stabilize your spine and core, nature’s weightlifting belt if you will. Without a stable spine, one aided by proper contraction of the TVA, the nervous system fails to recruit the muscles in the extremities efficiently, and functional movements cannot be properly performed. The TVA and lumbar multifidus support posture and control deep breathing during power movements therefore affecting a persons cardio as well as symmetry.
Cool. Now that you know what it is how can you train it? Well, we thought that you’d never ask. Here’s the key points in learning how to vacuum your stomach.
Standing
Stand upright and place your hands on a desk (or elevated flat surface, hip height is ideal)
knees slightly bent with back humped slightly (placing weight on desk
Place your chin on your chest.
Deeply inhale and exhale sharply.
As you exhale, expand your chest and bring your stomach in as far as possible. Hold the pose but Do Not Hold Your Breath!
On your back
Lie on your back. For example while in a tanning bed or other firm surface.
Reach your arms over your head and keep your legs flat and straight.
Begin by exhaling your air.
Lift your chest and arch your back.
Draw in your stomach for seconds at a time.
Continue to try and hold your stomach in for longer and longer periods of time.
Kneeling
Begin on all fours with your shoulders vertical over your elbows and wrists, hips over your knees, and your neck in a neutral position.
Exhale, then pull your navel in as close to your spine as possible.
Weighted Dumbbell pullovers
Lie on upper back perpendicular to bench.
Flex hips slightly.
Grasp one dumbbell from behind or from side with both hands under inner plate of dumbbell.
Position dumbbell over chest with elbows slightly bent.
(Keeping elbows slightly bent throughout movement) lower dumbbell over and beyond head until upper arms are in-line with torso.
Pull dumbbell up and over chest. Repeat.
Pull down crunch
This one’s simple. Have a seat on a pull down machine and perform your best vacuum pose. Hold it while at the same time reaching up and grabbing the pull down bar. Keep your arms straight up and use your breath to slightly pull the power up and down on your inhales and exhales. Still not getting it? Check out the instructional video above.
So now that we’ve given you the building blocks to perfecting your V-shape is there anything we left out? Do you have exercises that you use to keep your symmetry on point? Let us know in the comment section below. Feel Free to respond with a picture message if you see any massive changes due to these exercises.
Floor Press Vs. Bench Press: Which Is Better For Chest Growth?
Both are great for building a huge chest, but which one reigns king?
We all want a huge chest, right? Those popping pecs to jump right out of our shirts. A huge chest can greatly affect the look of our physique and give us everything we want when it comes to that shredded aesthetic. But building a big chest can be challenging and with so many exercises out there, it can tough to weed through and find the most effective. The floor press and bench press are two great chest exercises that can boost chest growth and we’ll explore both to see which one is better.
A strong chest can benefit you in terms of sport specific and those more functional movements by greatly affecting your pushing power and offering nice support and stability. On top of the ability to move and lift better, a strong chest offers the ability for a nice aesthetic and one that others will certainly envy. Both the floor press and bench press can help with this and for those organizing their own training plan, if possible, place both in to see great gains.
Let’s take a look at the floor press and the bench press and see which one of these great exercises reigns king. Both can help boost chest growth and aid in that massive aesthetic but knowing which one can work for your benefit the best will prove most effective for all your gains.
The Floor Press
The floor press is very similar to the bench press except you are lying on the floor. What this does is shorten your range of motion and is a good one for those with shoulder injuries or certain exercise limitations (1). This is a great accessory exercise for powerlifters as it offers the same motion without doing the exact exercise, being the bench press. This exercise can be done with either barbells, dumbbells, or kettlebells.
How To Perform It
Lay on the floor and tighten your core with a flat back.
When ready, push the bar above your chest, driving your heels into the ground.
Gently lower back down to your chest maintaining an engaged core.
Once at the bottom, repeat for your desired amount of reps.
Bench Press
The bench press is a great exercise and one of the big three powerlifts. Many variations exist in terms of grip and equipment used, like dumbbell or barbells, but either way this exercise is highly effective (2). Working your chest muscles to the max, the bench press can improve upper body strength, increase power output and deliver muscular endurance to other exercises. Widely popular for its ability to increase muscle growth, this exercise is one to certainly place into your routine.
How To Perform It
Here are the steps for performing the bench press:
Lie on the bench with your feet planted on the floor.
Grab the bar with your hands a little more than shoulder-width apart. Arch your lower back slightly. While this is debated, an arched lower back can help keep the spine neutral and the back tight.
Lift the bar off the rack and gently lower to your chest as you breathe in. Your forearms should be about 90 degrees from the ground as you touch your chests.
With your feet planted on the ground, initiate the upward movement to return to the starting position.
Repeat for your desired number of reps.
Floor Press Vs. Bench Press
While the movements of these two exercises are the same, there are some key differences. The floor press doesn’t require a bench and has less range of motion. For those prone to shoulder injuries or certain exercise limitations, this may be the way to go. Because of this, there is less demand on your shoulders.
However, the bench press, since it has more range of motion, allows you to lift more weight and increase strength and size (3). What you’ll find is both exercises are very similar, it is just a matter of if you want to focus more on increasing muscle, or giving yourself a good exercise to limit the amount of shoulder pain you may experience.
Featured Supplement For Continued Gains
When it comes to these exercises, having a solid supplementation routine is important as you seek the best for all your gains. Supplements like pre-workout, intra-workout BCAAs, creatine and fat burners can all help as you seek the best for your desired physique and increase in strength and size. But protein powders are exactly what you need to thrive and see that desired growth and recovery you want (4), especially with exercises like the floor press and bench press. Since protein is the building block of all muscle, a protein powder seems to be an easy choice to boost those gains.
Performance Lab SPORT Protein
Performance Lab SPORT Protein is an impressive brown rice protein source that is cleaner than most other protein powders. Great for muscle growth, recovery, and weight loss, this is absolutely a top protein supplement.
Performance Lab SPORT Protein is much cleaner than other protein powders out there. Naturally flavored with organic cocoa, vanilla bean and ceylon cinnamon – this is the best tasting protein powder many customers have tried. Being a brown-rice protein powder, anyone can use it for lean muscle growth and weight loss for this powder contains great ingredients. Regardless of whether you’re dairy intolerant, vegan, allergic to soy or gluten, Performance Lab Protein contains no allergens at all. Supplying 20g protein and only 100 calories per serving, Performance Lab Protein can be easily included in your diet at all times, whether you’re cutting or bulking and is a great protein powder for men.
Check out our individual review for Performance Lab SPORT Protein here!
Check out our list of the Best Protein Powders for more great protein supplements here!
Wrap Up
Both the floor press and bench press can work to benefit your gains and offer the best for your chest growth and development. While each has their own benefits, what both can do are increase strength and size and allow for that desired physique to unfold. Give both a try and work to see which one is best for you as you seek the most for your gains.
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
Answer, S.; Alghadir, A.; Al-Eisa, E.; Iqbal, Z. (2018). “The relationships between shoulder pain, range of motion, and disability in patients with shoulder dysfunction”. (source)
Tungate, P. (2019). “The Bench Press: A Comparison Between Flat-Back and Arched-Back Techniques”. (source)
Saeterbakken, A.; Tillaar, R.; Fimland, M. (2011). “A comparison of muscle activity and 1-RM strength of three chest-press exercises with different stability requirements”. (source)
Pasiakos, S.; McLellan, T.; Lieberman, H. (2015). “The effects of protein supplements on muscle mass, strength, and aerobic and anaerobic power in healthy adults: a systematic review”. (source)
Best On The Planet – Calves Which Should Be Labelled Cows
These Are The Biggest Calves On Earth
Calves can be one of the hardest muscles to grow. People with small calves will attest how stubborn the small muscle group can be. If you have small upper legs, lagging calves can make your legs look weaker.
A pair of fully-grown cows can add to the aesthetics and symmetry of your physique. In this article, we’ll be listing people with the best calves so that you can draw some much-needed motivation from them.
Flex Lewis
Flex Lewis is the 7X 212 Mr. Olympia champion. Lewis’ size and conditioning are top-notch, and he virtually has no weak spots. His calves look like they have a life of their own and can easily overshadow anyone around him.
Ben Pakulski
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When you look at this picture, what comes to mind? Hard work? Genetics? Steroids? One thing I Suggest you NEVER do is discount how much work went into creating something. You have NO idea the amount of time, pain, discipline, and obsession went into creating this physique. Most people will fail in life because they discount the amount of time and work it’s going to take to get accomplish their goal, so when it gets hard they crumble like dry leaves. Whatever you think it took, multiple that by 20. And the next goal you set out to crush, multiply your expectation by 100 and hope it’s even harder. Never ask for it to be easy. Ask for you to be better. Im grateful for my pain, im grateful for my struggles, they made the man I am and will continue to push harder than most people ever conceive because I’ve been dark places most people aren’t willing to go. What struggles are you grateful for? #YouCantDoWhatIDo #mi40gym #muscleintelligence #mi40 #benpakulski #mi40life
A post shared by Ben Pakulski (@bpakfitness) on May 18, 2019 at 3:38pm PDT
Ben has earned a name for himself when it comes to training scientifically and making use of all the research available to him. Judging by his calves, his physiological training research seems to be paying off.
Kai Greene
Many people consider Kai Greene to be an uncrowned Mr. Olympia. Kai’s interest and talents in sketching push him to focus on his muscular proportions and conditioning. Greene’s shredded cows are proof that he leaves no stones unturned in his training.
Dorian Yates
Dorian Yates is the OG of size and conditioning in the bodybuilding world. His sheer muscle mass made him stand apart from the crowd. Yates’ legs, in particular, had a crazy definition. It was something people had not witnessed before.
Kris Gethin
Gethin is a transformation expert and a celebrity trainer. His calves seem to evolve into bigger and meaner cows with every passing year. Kris’ calves will make you want to train your tree wigs harder and smarter.
Tom Platz
It’s not possible to talk about the most muscular legs and leave Tom Platz out of the conversation. Although it is Tom’s upper legs which get the most attention, we want to use this opportunity to highlight his calves.
Jason Huh
Jason is a monster, and the size, vascularity, and graininess of his calves blur the line between awesome and gross – in a good way. Jason’s hardcore training approach can psyche you up for your calf workouts.
Frank McGrath
Frank McGrath is arguably the most vascular athlete of all times. He might also be the person with the most vascular calves on the planet. Frank is one of the people who makes gaining muscle mass look easier than it is.
Big Ramy
Big Ramy is called that for a reason. His larger than life-size can dwarf people around him. Ramy’s legs are his one of the stronger points and his calves add to the symmetry and size illusion.
Jay Cutler
Cutler is a 4X Mr. Olympia. His monstrous legs played a huge role in dethroning Ronnie Coleman to win the Mr. Olympia title. Jay pushed the boundaries when it came to testing how far the human body could go.
Which is your favorite food out of the 10 listed in the article? Let us know in the comments below. Also, be sure to follow Generation Iron on Facebook, Twitter, and Instagram.
Jake Paul Defeats Tyron Woodley By Decision
Get the full results of Jake Paul vs Tyron Woodley below.
This is certainly a match up many never would have thought they’d witness just a few short years ago. But now here we are; Jake Paul, former Disney star and social media figure will be going to battle against former UFC welterweight champion Tyron Woodley. The world is truly a strange place indeed.
The two will do battle this Sunday night in Cleveland, Ohio. Both Jake Paul and Tyron Woodley have put their all into preparation for this match up and are looking eager to compete. The big confrontation at the press conference leading into the fight has sparked even more interest in the bout.
So now that the event is upon us, what can we expect from the showdown between Jake Paul and Tyron Woodley?
Jake Paul
While Jake Paul certainly talks a great deal of smack and can be grating, his boxing ability isn’t something to dismiss. His knockouts of Nate Robinson and Ben Askren are nothing to scoff at. While neither were experienced strikers, we were able to glean a few things from the matches.
Firstly, Jake Paul has a great understanding on how to use the jab. He uses it mostly to gauge distance more than as a legit weapon. He also uses the punch to set up his solid power.
Second, Jake Paul has some serious speed and power in his punches. He’s missed on his lead hooks in the past, but there’s no denying that there is some solid speed and power there. His timing on his overhand right as a counter is something Woodley needs to be concerned about.
Lastly the size advantage that Paul possesses could play in his favor. He’s bigger than Woodley, hits hard, and has enough skill to pose serious problems for the former UFC champion.
Tyron Woodley
The former UFC welterweight champion, Tyron Woodley was one of the most dangerous humans on the planet in his heyday. In fact, he still is. While he may no longer be in his prime, Woodley is the kind of ageless athlete that you’d see in fiction.
Tyron Woodley was able to assert his dominance as UFC champion with a mixture of heavy hands and high level wrestling. His punching power, particularly in his right hand, is something Paul should be concerned about. He has the kind of explosive one shot power to end the show in an instant.
That said, Jake Paul mostly has one weapon to be concerned about. Tyron Woodley may have a right hand, but he’s never been known for having brilliant striking. His explosiveness and timing has gotten him through many battles and it’s exactly what he’ll need to defeat Paul come Sunday.
Results
The showdown between Jake Paul and Tyron Woodley went down and the results are in.
After a back and forth showdown, Jake Paul defeated Tyron Woodley by decision.
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 YouTube, Instagram, Twitter, Facebook, and Sound Cloud for in-depth MMA analysis.
Mike Tyson Believes Jake Paul Will Defeat Tyron Woodley
Mike Tyson has been a fan of Jake Paul since he began boxing.
Mike Tyson is one of the best boxers to ever live so when he speaks, people usually listen. Recently, Tyson has been speaking highly of Jake Paul and his ability as a boxer. That has not changed with Paul’s fight against Tyron Woodley coming up.
Tyson recently told TMZ that this will not be an easy fight and Paul’s record speaks for itself. The 24-year-old YouTuber participated in his first fight back in January 2020 and has been in the spotlight in the boxing world ever since. Paul has victories over NBA player Nate Robinson and MMA fighter Ben Askren.
Paul, along with his brother Logan, have been vocal since their boxing debuts. The Internet sensations have a knack of getting under the skin of their opponents and that includes Woodley.
“Jake has been fighting for five minutes. Why is age a factor?” Woodley said to the New York Post. “It’s a factor if someone’s faster, stronger or if they are more skilled — he’s none of the above. He can’t change the fact of my experience level, what I’ve done in the game, my mindset, my mentality and just being in there for the minutes, hours and years. He can’t make that up in any training camp.”
Mike Tyson believes that Paul’s fists will be the difference in this fight. Woodley is 19-7-1 in his career as a fighter. This will clearly be Paul’s biggest test yet but Tyson believes that he can pickup another victory and keep his record unblemished.
If Paul can take down Woodley, there will be even more believers in his ability to compete as a boxer. Regardless of the outcome, he already has the praise of a legend from what he has been able to do to this point.
For more news and updates, follow Generation Iron on Facebook, Twitter, and Instagram.
Leroy Walker Sets World Record With 114kg Strict Curl
Leroy Walker was able to crush the lift and set a new mark.
The strict curl world record is one that has been sought after for years now by many athletes. On Sunday, Leroy Walker became the powerlifter that was able to set a new mark with his incredible lift.
Walker completed a 114kg (250lb) strict curl to set a new world record. This beat the previous record set by Denis Cyplenkov in 2019 by a single kilogram. Walker took to Instagram to share his accomplishment and broke down the process.
Leroy Walker completed the record lift on his third attempt. He seemed to have plenty in the tank — even after failing on his first two attempts at a higher number. Walker began with a 259-pound attempt but could not finish it.
“There are moments you fail in order to appreciate success . This fail was one of those moments. I was actually proud to fail at 259. It meant I was in a great place. 250lbs had been achieved on my 3rd attempt. This was instead of my fourth. I had planned on going 220-230-235 and an attempt at 250 on a fourth,” Walker wrote on Instagram.
“After 230 I felt great and wanted to conserve energy for a shot at the world record. My programming said I was 243-248 ready. You never know until you know.”
This is not the first record that Walker has locked up. Back in June, he set the American strict curl record with a 102.5 (226lb) lift. This is a lift that has also been sought after. Different athletes, such as Larry Wheels and former Pittsburgh Steelers’ linebacker James Harrison, have been training to put up big numbers in the strict curl.
Now that Leroy Walker has successfully achieved the world record, it is the to build on it. There is a clear sense that Walker will continue to look for a higher number, especially after a couple failed attempts. This will be the new goal for Walker moving forward as he continues to put up eye-popping numbers.
For more news and updates, follow Generation Iron on Facebook, Twitter, and Instagram.
The Importance Of Fiber For Bodybuilders
The benefits of fiber for bodybuilders will make you realize just how much you need it.
When you read an article on fitness or watch a health-oriented video, everyone always mentions fiber. We know it will help keep you regular and also keep you feeling full to avoid snacking, but not much else about this vital nutrient is talked about. As a main source to improve digestion, this dietary nutrient is interesting in that it is indigestible. Although it is a carbohydrate, it does not act like a typical carb does in the way it affects your body.
For bodybuilders, the concern comes with the big three macronutrients of proteins, carbs, and fat. While fiber does not directly affect muscle growth, the benefits surrounding your overall performance can be great. Since they break down more gradually in your system, they allow for your body to better process them, keeping you full longer and your insulin levels stable. For complex carbs that contain fiber, by digesting slower, your body stores muscle glycogen giving you more energy for your workouts.
There are two major types of fiber that are important to know about; soluble and insoluble fibers. Soluble fiber slows down digestion and readily dissolves in water, allowing your body to absorb nutrients from that food. The other type is insoluble fiber which adds bulk to your stool and allows it to pass more quickly through your intestines. For those dealing with constipation, insoluble fiber is what you are looking for to keep you regular and moving more smoothly down there. But soluble fiber is just as important and allows for those nutrients to be absorbed to give your body fuel and support for your overall needs (1).
The effect fiber has on bodybuilders is great, and while it may not improve those big gains, it will allow for a serious boost in other aspects of performance. Whether you take a fiber supplement or obtain it through foods already in your diet, knowing the benefits will keep you feeling strong and moving regularly for a solid lifestyle.
Benefits Of Fiber
Appetite Control & Fullness
Foods high in fiber will help keep you full longer while not craving those unhealthy treats we all know and love. For those of us looking to maintain a solid physique, unfortunately ice cream will not harden our six-pack. With enough fiber, you won’t feel the need to run to the freezer. Fiber suppresses our appetite by slowing digestion (2). By absorbing water, it creates a thicker, gel-like substance in your GI tract helping to do this. It also adds a hearty bulk to your meals, which is why a salad tends to leave you full faster and takes up more space in your stomach.
Insulin Control
Keeping your insulin levels in a stable range is important for your overall health in general. High insulin levels may result in your body storing glucose as fat, which as a bodybuilder, you would rather prefer to stay away from. By slowing the rate of absorption for carbs and sugar in the bloodstream, fiber prevents insulin spikes and eventually can help with overall insulin sensitivity (3). This is ultimately huge in the long run, for your body’s ability to effectively clear glucose from the blood is key for your goals of a toned physique.
Promotes Immune Health
Fiber is what good gut bacteria rely on to thrive and the closely related correlation between gut health and immunity makes fiber very beneficial for promoting immune health (4). A stronger immune system means more time in the gym and less time feeling sick. By enhancing the amount of good bacteria in your body, you will also aid in reducing inflammation to support muscle and tissue repair leading to greater muscle growth.
Keeps You Regular
The main reason people of all fitness skill sets should care about fiber is that it keeps you running regularly. The benefits for you digestive tract and the absorption of nutrients for your body helps keep food running through your intestines effectively and helps with your regular trips to the bathroom.
Foods With Fiber
While there are many foods high in fiber, it is important to know a few great foods to get you started on preparing new meals to give you this much needed nutrient. Oat, wheat, and corn bran are all solid types of bran to add to a smoothie or your cereal and can help lower cholesterol and prevent constipation. Brown rice, quinoa, and whole wheat spaghetti are great sources of whole grains that you already may have included in your diet. These are all easy side dishes to add to your meals. For those who love fruit, pears, prunes, and avocados are great options to keep your digestive system running regularly while providing that healthy, sweet-tasting treat. Add spinach, brussels sprouts, and beans for great sources of fiber and vegetables full of other nutrients as well.
How Much Fiber Should You Have Per Day?
While you may be eating foods high in fiber already, it is important to note that the total dietary fiber intake should be 25 to 30 grams a day from food (5). While supplements are an option for those falling short, obtaining fiber from food is very important and the average adult only consumes around 15 grams per day. If you feel you may be short on fiber, start mixing in high-fiber foods to your meals you already prepare and watch your intake rise without you really even knowing.
Wrap Up
Everyone always talks about fiber. But no one truly explains the real importance surrounding this vital nutrient. For bodybuilders looking to live the healthiest of lifestyles, it is important to get your daily dose of fiber for the host of benefits it provides. Whether it be aiding in digestion, satiating your appetite, controlling your insulin levels, or promoting immunity, fiber can be one of those dietary nutrients that can really change your performance. Add high-fiber foods or a supplement to your regimen and watch your performance and overall health take off.
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
Chen, Tingting; Chen, Daiwen; Tian, Gang; Zheng, Ping; Mao, Xiangbing; Yu, Jie; He, Jun; Huang, Zhiqing; Luo, Yuheng; Luo, Junqiu; Yu, Bing (2019). “Soluble Fiber and Insoluble Fiber Regulate Colonic Microbiota and Barrier Function in a Piglet Model”. (source)
Rao, Theertham Pradyumna (2016). “Role of guar fiber in appetite control”. (source)
Weickert, Martin O.; Pfeiffer, Andreas F. H. (2018). “Impact of Dietary Fiber Consumption on Insulin Resistance and the Prevention of Type 2 Diabetes”. (source)
Schley, P. D.; Field, C. J. (2002). “The immune-enhancing effects of dietary fibres and prebiotics”. (source)
University of California San Francisco Health. “Increasing Fiber Intake”. (source)
Get Boulder Shoulders With These Exercise Variations
Make your shoulders grow.
Shoulder training can without a doubt be one of the more tedious types of workouts when in the gym. Some people think that side laterals and overhead presses are the only answers to building up the shoulder muscles. It can become a bit tedious and boring to perform the same few exercises in order to get massive shoulders. There needs to be some variations to your shoulder training if you want to avoid hitting a plateau and simply just to make things interesting.
Pre Exhausting Shoulders
This method will pre-exhaust all three areas of the deltoids and prove to give your shoulders a massive pump. The exercises included in this method are a mix of all the classic movements you’d expect out of shoulder training. They include the front dumbbell raise, the lateral dumbbell raise, and the rear delt barbell row. 3 sets of 12 reps for each of these exercise before going into your regular routine will help to emphasize growth and development in the three muscles of your shoulders.
Seated Military Press
This gem can work wonders for your shoulder development. The movement of the military press can not only build up the anterior delts but the other two muscle groups in the shoulders as well. Though you can perform the exercise standing, when it’s done in the seated position you don’t have to focus as much attention to balance which will ultimately engage your lower back muscles more than needed. You have deadlifts for that. Instead you’ll be able to focus completely on your shoulders.
Face Pulls
This exercise is great for multiple muscle groups, not just for the shoulders. Besides being a great way to build up your rear delts for impressive size and definition, this exercise can prove to build your upper back muscles as well as doing some work on your traps. It’s important to thrash the posterior delts just as much as you work your anterior delts in order to see symmetrical development.
Arnold Press
This exercise has increased range of motion and can absolutely hammer the anterior and lateral delts. It’s pretty similar to the dumbbell press so you won’t have to make too many major adjustments when doing this one. The key is to start with the palm facing you and then rotating the wrists as you push the weight upwards. Not only this one great for your shoulders, but it can work wonders to give you a bigger bench.
What do you do for you shoulder development? Let us know in the comments below be sure to follow Generation Iron on Facebook and Twitter.
The GI Team is here to provide top news and original content for the new generation. The generation of bodybuilders who are pushing the sport to bigger and better places. Join The Movement. Become a part of Generation Iron!
Matt Mendenhall Has Passed Away at Age 61
Veteran bodybuilder Matt Mendenhall has passed away at age 61.
It appears that bodybuilding legend Matt Mendenhall has passed away. According to sources, the veteran bodybuilder has passed away due to unknown circumstances.
Matt Mendenhall came to prominence in the 1980s showcasing a truly mind blowing physique at the height of his powers. Mendenhall was regarded by many, including Lee Haney, as having one of the greatest physiques of the era.
Matt Mendenhall was also a personal trainer and made it his mission to help others get into the best shape of their lives. The Generation Iron will continue to follow this story as it develops.
Competition History
1978 Mr Ohio High School, 1st
1979 Teenage Mr Ohio, 3rd
1980 Teen Mr. Metropolitan, 1st and Open winner
1980 Mr. Ohio Association, 3rd
1981 Mr Cincinnati 1st,
1981 Buckeye Open, 1st
1982 NPC Nationals, 2nd
1983 NPC Nationals, 4th
1984 NPC Nationals, 2nd
1985 NPC USA Championships, 1st
1985 IFBB World Games, 2nd
1986 NPC Nationals, 2nd
1987 NPC Nationals, 10th
1988 NPC Nationals, 11th
1991 NPC Nationals, 5th
The Generation Iron team extends condolences to the family and friends of Matt Mendenhall.
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 YouTube, Instagram, Twitter, Facebook, and Sound Cloud for in-depth MMA analysis.
Managing editor of Generation Iron, Jonathan Salmon is a writer, martial arts instructor, and geek culture enthusiast. He has been writing about bodybuilding, combat sports, and strength sports for over 8 years. Check out his YouTube, Instagram, Twitter, Facebook, and Sound Cloud for in-depth MMA analysis.
5 Recovery Tips To Help You Build Muscle Faster
Improve Your Recovery With These Tips
Contrary to what many people think, muscles are built outside the gym. You break muscle tissue while you’re training in the gym and your muscles grow back bigger and stronger while you’re recovering.
Your muscle recovery is at its prime while you’re in deep sleep. Your body recuperates from the workouts while you’re not engaged in strenuous physical activity. A good recovery program is indispensable in a fitness program. No matter how hard you train, you won’t see the results until your body recovers from your workouts utilizing these top tips.
Use Supplements
Some people take pride in not using any supplements. Staying away from supplements can be a mistake as they can aid and fasten up your recovery. Supplements like BCAAs and whey protein are known to help with preventing muscle breakdown and rebuilding bigger and stronger muscle tissue respectively.
In today’s time, there is a supplement for almost every kind of recovery issue you can face. Joint or back pain, inflammation, or whatever your problem, name it, and there is probably a supplement for it out there.
Check out the Top Protein Supplements for Recovery out here.
Check out the Top BCAA Supplements for Recovery here.
Bath Your Way To Recovery
When most people hear about recovery, they think the only thing they need to do is to sit on their couch, do nothing, and let the body do its magic. The “chill to recover” approach for recovery isn’t enough, especially if you train at high intensity.
Although your recovery plan shouldn’t be as hard as your workouts, you should be willing to put in some extra efforts. Taking Epsom salt, cold water or ice baths can speed up the recovery process. You should also consider taking steam and saunas to detox your body.
Bio-Hacking
Making small adjustments in your daily routine can make a big impact on your recovery. Bio-hacking is the process of making changes to your lifestyle to “hack” your body’s biology to feel your best.
Some of the bio-hacks for better recovery include turning off the blue lights in your room, stop using your phone two hours before bedtime, and turning up the air conditioner to sleep better at night.
Take Some Time Off
When some people don’t see the results, they try to push harder and end up doing more harm than good. If you’ve hit a plateau, you should consider taking some time off training. During this time, feel free to indulge in your favorite food or things you couldn’t do while you were on your training program.
If you’re following an intense training program, you should consider taking a week off every six months to give your body time to recover. Once you start training after the time off, the results will speak for themselves.
Sleep Better
Sleep is where all the magic happens. Just like babies, you grow in your deep sleep. If you want to transform your physique, you should be getting anywhere between 7-8 hours of sleep every night.
If you can’t get the desired amount of sleep in a single night, you should consider napping in the afternoon to make up for the time. You can also take supplements which help in improving sleep.
Header image courtesy of Envato Elements
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