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Seth Feroce Says Nick Walker ‘Allowed to Be Fuc**ng Pissed’ After Samson Dauda Loss at 2023 Arnold Classic
Seth Feroce, a bodybuilding standout from the 2000s, is known for his boisterous personality on the microphone. In a recent HWMF Podcast, Feroce discussed the public reaction to Nick Walker‘s loss to Samson Dauda at the 2023 Arnold Classic.
The Men’s Open division underwent major shifts since last December. At the 2022 Mr. Olympia show, Hadi Choopan claimed gold. Mamdouh “Big Ramy” Elssbiay fell to fifth place whereas contenders Derek Lunsford and Nick Walker moved up to the podium in second and third.
Weeks after his Las Vegas performance, Nick Walker announced his entry into the Arnold Classic after the promoters increased the Men’s Open prize money to $300,000. Despite his status as a heavy favorite, ‘The Mutant’ was denied a second title in Ohio. Nigeria’s Samson Dauda ultimately won the show and secured his invitation to this year’s Olympia contest in November.
The results of the competition were met with controversy online. In a Mutant and the Mouth podcast, Walker, joined by Guy Cisternino, Seth Feroce, and Nick Trigili, discussed whether judging should be more transparent in the IFBB Pro League. While some fans disagreed with Walker losing to Dauda, athletes rep Bob Cicherillo cleared the air and highlighted that Dauda presented a better combination of aesthetics, size, conditioning, stage presentation, and shape.
Seth Feroce on Nick Walker’s Future: “He Is What I Believe Bodybuilding Is All About”
Seth Feroce thought Walker deserved to defeat Dauda in Ohio last month. He added that Walker is allowed to be ‘fuc**ng pissed’ following the outcome.
“At the end of the day, if you took second place and you gave your absolute best, and be like, ‘Not going to lie, I really fuc**ng wanted to win, I’m happy with where I’m at because I’m proud of myself I got to this point, however, I wanted the title.’ I think everybody feels like that. Everybody like Nick Walker when he lost to Samson at the Arnold; I thought Nick won personally.
I thought Nick won and I broke it down from a standpoint, I should have made a YouTube video about it and went off. But, it’s like, Nick is allowed to be fuc**ng pissed. Why would Nick be like, ‘Hey, great job, I’m so glad I took second place to you.’ No, he’s allowed to be mad. What the fuc* is going on with the community about not being pissed whenever Nick was at his – in my opinion, I think that was his best physique to date and people are like, ‘He looked better at the Olympia.’ He did not look fuc**ng better at the Olympia. I thought he looked watery and too full at the Olympia, gave him an awkward shape. I thought he looked incredible at the Arnold and beat Samson,” Seth Feroce shared.
“You’re allowed to say that. Why does everybody think that you have to be such an upstanding young gentlemen and be like, ‘Congratulations to Samson, I’m really happy with second place.’ It’s okay, Nick has a champion mentality, everybody knows that about Nick, you’re allowed to be mad. Don’t tell Samson he’s a fuc**ng piece of shit, you know what I mean, but be like, ‘Congratulations, I’m coming for your ass motherfu**er.”
“Nobody gets to the biggest stage in the world to compete for the top spot and isn’t excited about not being number one, nobody. I don’t think anyone. Whenever you were training, that level was also unique. Very few people even get to that level so to even be able to get inside those people’s heads, you can’t. Like, I use Nick as an example because I’ve been a fan of Nick whenever he was just in Jersey with Condemnned Labs.”
According to Feroce, Walker is an ideal ambassador for the sport because he uses hard work and sacrifice to defeat athletes with better genetic potential.
“He is what I believe bodybuilding is all about. Because Nick is not genetically gifted from a looks standpoint. He has the genetics to be a freak, but he’s not a flowing physique. And Nick is someone who is able to take this non-gifted aesthetic pretty physique and become a top professional. One of the best in the world at bodybuilding through work, through dedication, through sacrifice, that is what bodybuilding is all about.
He’s beaten people that are incredibly gifted and have beautiful flowing physiques with just work. That is work and sacrifice,” Feroce added.
“Nick Walker is a champion mentality person. It’s not a joke, it’s not a facade, and anybody that’s like, ‘Nick is fuc**ng arrogant.’ I’m like, yes, you should have that confidence in yourself when you are the best in the world.”
In addition to keeping tabs on the Men’s Open division, Seth Feroce recently dedicated himself to a physique transformation. Given his status as an elite 212 competitor, it didn’t take long for Feroce’s improvements to be noticed. He shared an intense arms workout and said his plan is to get ‘fuc**ng shredded’ in retirement.
RELATED: Bob Cicherillo Says Big Ramy Not Taking 2023 Off, Talks Nick Walker vs Hadi Choopan: ‘Hadi at 100% Wins’
Walker, who is expected to compete at the 2023 Mr. Olympia November 2-5, believes Hadi Choopan won’t repeat as champion. He anticipates a difficult battle against 212-turned-Open contender Derek Lunsford on stage later this year.
You can watch the full video below courtesy of HWMF Podcast YouTube channel:
Published: 27 April, 2023 | 1:49 PM EDT
Jason Momoa Shares Diet & Training Routines for Staying Swole in 2023
American actor Jason Momoa continues to dominate Hollywood with an impressive physique. In a recent interview with Men’s Health, Momoa revealed some of the go-to foods he consumed on set for Fast X and laid out his 2023 training routine.
In 2018, Momoa reached the pinnacle of his acting career, having starred in the hit action motion picture Aquaman as Arthur Curry. The role required him to maintain a superhero-quality physique, which he made possible with appropriate nutrition and training sessions.
He also played the role of Aquaman in other DC Extended Universe-inspired projects, such as Batman v Superman: Dawn of Justice, Justice League, and the Aquaman sequel, Aquaman and the Lost Kingdom. Last year, Momoa was cast to play the villain in the 10th Fast and Furious film, Fast X.
While Momoa has admitted in the past he doesn’t like attending gyms, that hasn’t stopped him from training. The popular actor credits his physique with an active lifestyle. From rock climbing to mountain biking, the Hawaiian native doesn’t miss an opportunity to stay in shape.
Jason Momoa Shows Off What’s in Fridge, Talks Training On the Go in 2023
The contents of Momoa’s fridge mostly contained pre-workout and post-workout beverages.
Momoa’s Diet
Water
Guinness Beer
Aloha Ham
kava
poi
pre workout beverages
post-workout beverages
“Here’s my fridge. Everything a growing boy needs: water, Mananalu baby, we don’t do plastic. Pre-workout, post-workout, [Guiness Beer], most importantly, part-time workout. And if you’re on a diet, aloha Ham. Chill-out-and-go-to-bed workout, might have some fresh kava.”
“Do bone for the dog. And most importantly, poi baby [starchy good paste with with taro root]. That’s the secret [beer],” said Jason Momoa.
Momoa’s Training Routine
Rock climbing
mountain biking
band work
kettle bell movements
boxing
When asked about the gym, Momoa had the following to say while repping dumbbell rows and barbell curls:
“Kettle bells have been really huge in my life. I travel with kettle bells and it helps me with my core, fighting, and doing stunts. Aside from that, bands. I’ll do band work on set, it’s just so simple and easy. I like stuff I can just take with me anywhere you know what I mean. Boxing is always fun and it keeps my cardio up.”
“And then also to keep up with cardio there’s rock climbing, riding bikes, so I just got these gravel bikes, they are fun as hell, mountain bikes, and riding motorcycles isn’t really a workout but mentally it clears my head. Yeah, I like the mountain bike, I like to go downhill fast. I’m not allowed to go downhill anymore because I’m obviously shooting a movie.”
Momoa isn’t the only superhero action star drawing attention for his training and diet. Australian fitness and acting icon Chris Hemsworth routinely updates fans with progress photos and workouts. The last time fans heard from Hemsworth, he showcased his lean physique in the middle of a no-equipment core training session.
Aside from Momoa and Hemsworth, Hugh Jackman is another actor keen on producing a next-level physique. In preparation for his roles in Deadpool 3 and Wolverine, Jackman shared a number of training sessions on his way to transforming his body. Dwayne ‘The Rock’ Johnson is also celebrated for his diet and training and he recently starred in Marvel’s smash success Black Adam.
RELATED: Chris Hemsworth Shares Killer 200-Rep Workout Challenge
Fans look forward to seeing Jason Momoa commanding a major role in Fast X, which is set to hit theatres in the U.S. next month.
Watch the full video below courtesy of the Men’s Health YouTube channel:
Published: 27 April, 2023 | 12:30 PM EDT
Sergio Oliva Jr. Aiming for 2023 New York & Cali Pro, Fires Back at ‘Instagram Bodybuilder’ Label
Legacy bodybuilder Sergio Oliva Jr. is slowly inching his way back into competition after taking a brief hiatus. In a Bodybuilding University YouTube video, Oliva Jr. opened up on his comeback plans, criticized fans labeling him an ‘Instagram bodybuilder,’ and shared his thoughts on the future of Mamdouh ‘Big Ramy’ Elssbiay’s career. Being the son…
Intermittent Fasting for Shift Workers: Benefits and Challenges
Intermittent fasting has emerged as a popular diet thanks to its purported health benefits. Fasting plans work differently for each individual, as these depend on a score of factors such as lifestyle, sleep patterns, occupation, and existing health conditions. Hence, all these aspects must be considered before starting a fasting regimen. This article aims to…
Dom Mazzetti AKA Mike Tornabene’s Workout And Diet Routine
Dom Mazzetti is a fictional character portrayed by Mike Tornabene. He is best known as the Bro Science Guy or Brofessor and pokes fun at the typical muscular ‘gym bro’ through his content. Over the years, Dom Mazzetti has become an inseparable part of Tornabene’s identity, at least on the internet. This article explores Mike Tornabene’s journey that led him to Dom Mazzetti and also sheds light on the diet and workout routine that helps him stay in an excellent shape.
Dom Mazzetti Statistics
Full Name: Mike Tornabene
Weight
Height
Age
185 lbs (83.9 kg)
6’1” (185.5 cm)
33 years
Date of Birth
Nationality
May 15, 1989
American
Dom Mazzetti Biography
First steps into comedy
Mike Tornabene had a flair for the dramatic since childhood. He met Gian Hunjan, a friend for the lifetime and the co-creator of Dom Mazzetti all the way back in the second grade. They immediately clicked together and started their artistic journey then and there. The duo worked together at a restaurant during the senior year of high school. The duo would write comedy pieces together and entertain the restaurant staff when they ate dinner.
“That restaurant was filled with savages and criminals- it was straight comedy. I would say the restaurant was the true start of our comedy partnership,” Mike Tornabene says.
The ‘business partners’ had to part ways to pursue higher studies. While Tornabene went to New York University for college education, Gian called Temple University his home. They continued to write and during the college years, they wrote a few television scripts as well as a feature length comedy screenplay.
While in their senior year of college, Tornabene and Gian decided to kick start their comedy business, which, at the time, started as a mere Facebook page. However, they soon started posting comedy sketches on the page as well as on their newly started YouTube channel. A series of videos called ‘Intern’ was the first piece of work posted on the channel.
Initial struggle and making the ends meet
Gian and Mike graduated from the college in 2010 and decided to move to the city to pursue their dream. However, dreams come crashing down when they are not backed by financial stability. The duo was hellbent on realising their dreams, no matter how distant they seemed to be. As a result, they spent the entire summer of 2010 to make some extra money and raise funds for sustaining the business. In Tornabene’s own words:
“We spent the summer stuffing mailboxes with flyers advertising our willingness to do any job for extra cash to “fund our dream.” We did some pretty strange work that summer, including picking up an autistic kid from camp and driving him home or taking him on trips. We took him to the Shore, we even took him to Denny’s.
At the time I was also studying to get my personal trainer certification so I could work at a gym in the city for my day job. All of which had absolutely nothing to do with what I went to school for. In October 2010 we moved to the Upper East Side, where we worked day jobs and did the comedy thing at night.”
Inception of Dom Mazzetti and subsequent success
Around a year after starting their business, Mike and Gian had the idea of making a sketch around the UPS bomb scare in 2010. It used Dom Mazzetti as a character and satirized the process of dealing with a bomb scare. The video was a huge success and the duo decided to use him for another video.
The Dom Mazzetti content started getting viral across all platforms. Realizing the huge potential this idea had, Mike and Gian started posting the Dom Mazzetti content every couple of weeks and the views started pouring in.
The character eventually developed different facets and became a multi-layered complex act as time passed by.
“We started to focus more on aspects of college life, and that was where Dom Mazzetti was definitely influenced by my time at NYU,” Tornabene said in an interview with NYU Local.
But was Mazzetti always intended to be the character he is now? Not really. According to Mike Tornabene, Dom Mazzetti was initially envisioned to be ‘this middle-aged, dumb, italian character’ that they wrote for a sketch about cooking.
Slowly but surely, Dom Mazzetti became one of the most popular characters on the internet. Mike Tornabene weaved many sketches with Dom Mazzetti and ‘bro-science in fitness’. It became Mike and Gian’s most successful venture. So much so that Mike’s name is now literally synonymous with Dom Mazzetti, their identities intertwined seamlessly.
Dom Mazzetti / Mike Tornabene’s advice to young creators
Mike Tornabene was able to build an independent creative career because of a platform like YouTube. The freedom to take decisions and having full control over the content has enabled him to express his creative side with utmost sincerity.
“The biggest upside to YouTube is you have complete control over your content and it is great for getting exposure. More and more people are turning to YouTube as a main source of entertainment, which is very good for people like Gian and I who make a living off of YouTube and are also looking for bigger opportunities through our work,” Mike Tornabene said.
Everything has a downside and so does YouTube and the internet. While advising aspiring people in the industry in an NYC Local interview, Mike Tornabene shed light on some of the downsides of a YouTube career and opined:
“While the rise of YouTube has made it easier to get discovered, the downside to anything on the Internet is it is very easy to get tossed into the fad category. When you live on the Internet, or really anywhere now in the entertainment industry, you have to stay relevant and always be on top of your game or people will forget about you.”
However, Dom Mazzetti has risen way above these factors since his inception in 2011. At the time of this article’s publishing, Mike Tornabene’s YouTube channel BroScienceLife that features Dom Mazzetti has 2.52 million subscribers. The future only looks brighter for Mike and Gian as they are optimistic about their own and the character’s prospects going forward. According to Mike:
“As writers we are always seeking opportunities in the film and television world, whether it’s taking Dom Mazzetti to the next level or just growing the Mike & Gian brand.”
Dom Mazzetti Workout
Mike Tornabene’s character Dom Mazzetti takes a completely different approach to fitness and encourages them to not take life and training routine too seriously. He even makes workout video parodies and takes hilarious jabs at the typical muscular gym bro.
However, that does not mean Tornabene is not serious about health and fitness. He only intends to give a simple message through his funny videos – Take a chill pill and don’t stress too much over workout or any other area of life.
Behind the funny character, lies a fit man with ripped physique in Mike Tornabene. A consistent and serious training routine is at the root of Tornabene’s fitness. He trains five days a week and maintains the routine fairly consistently in spite of a busy schedule.
He prioritizes overall fitness over specific goals like aesthetics etc.
A typical training week in his routine looks like this:
Monday – Biceps Workout
Mazzetti’s training week starts with training those big and muscular guns. He plays with a bunch of efficacious isolation exercises to stimulate different muscles like biceps brachii, brachialis and brachioradialis muscles that form the biceps. All these exercises work the biceps from different angles and emphasize different parts of the biceps muscles.
For instance, dumbbell preacher curls isolate the biceps brachii muscles more than any other exercise because of the arms placement. On the other hand, concentration curls emphasize more on the brachialis and the Brachioradialis muscles and also activate the triceps.
The short but effective biceps workout includes:
Tuesday – Triceps Workout
This session is dedicated to the biggest muscle group in the arms and similar to the biceps workout on the previous day, it includes different exercises that work triceps from different angles and positions to target all three triceps heads for uniform triceps development for hypertrophy and strength gain.
Overhead movements like overhead cable triceps extensions and skull crushers work the muscles from the lengthened position while cable and rope pushdowns work the muscles from neutral position.
The triceps workout looks like this:
Wednesday – Full Body Circuit (3 Rounds)
Fitness is a function of multiple aspects that include but are not limited to strength, flexibility, speed and explosive ability. Therefore, including isolation as well as compound movements and different training methods is the best way for building overall fitness and performance longevity.
After working with isolation movements for two days, Dom Mazzetti focuses his attention on compound bodyweight movements and does the following full body training circuit on Wednesday:
Thursday – Conditioning Workout
A carefully crafted conditioning workout can improve muscle coordination, improve posture, negate strength imbalances, stabilise joints and strengthen the supporting muscles. Mazzetti goes through a vigorous conditioning routine every Saturday. It encompasses:
Friday – Abs Workout
A strong core bestows your body with stability and balance which are required for almost every activity like running, walking, carrying load or performing any other activity or sport. Therefore, having an effective core workout program can translate its benefits into every other area of an active person’s life.
Sadly, most people obsess over the ‘six-pac’ look and take their core training routine in the wrong direction. But not Dom Mazzetti. His abs / core workout focuses on strengthening the core and includes:
Saturday and Sunday – Rest
Dom Mazzetti Diet
Being in the acting / content creation business, Dom Mazzetti has to look a certain way and ensure that his physique adheres to a certain standard. Nothing can influence the body composition quite like a nutritious and healthy diet.
Tornabene / Mazzetti steers clear of processed foods, sugar laden or fried foods that contribute little to health and well being beyond satisfying the taste buds. He follows a strict diet and eats six meals every day to nourish his body and soul.
His diet includes nutrient dense whole foods that provide ample protein, fats, carbohydrates and other nutrients to maintain his body in a tip-top shape.
A typical day of eating in Dom Mazzetti’s routine looks like this:
Meal 1
Scrambled Eggs
Fresh Fruits
Steel Cut Oatmeal
Meal 2
Protein Shake with Peanut Butter
Meal 3
Grilled Chicken
Steamed Vegetables
Meal 4
Pre-workout Shake
Banana (1 full)
Meal 5
Grilled Fish
Steamed Vegetables
Meal 6
Peanut Butter
Poached Eggs
Fresh Fruits
Supplements
Mass Gainer
Creatine
Whey Protein
Pre Workout Formula
To Conclude
Since the advent of the internet and rise of content creators in the fitness niche, concepts of body transformation, fitness, health and lifestyle have become a lot more complex than they actually are.
Dom Mazzetti or should we say Mike Tornabene, has taught us that fitness, health and life in general does not need to be too serious or mundane. It can have an element of fun to it and still be effective.
Full-Body Cable Workout for Functional Fitness
Most workouts have a few cable exercises to add variety and achieve optimal stimulus for muscle growth. However, most folks restrict the cable exercises to isolation lifts, such as the cable crossover and straight-arm lat pulldown. Although there is nothing wrong with these exercises, you’re selling yourself short by limiting your cable exercises to single-joint movements.
Cables are versatile training tools that can be used for various exercises to boost hypertrophy, strength, stability, and mobility. Using cable machines solely for achieving a muscle pump with one or two movements at the end of your workout is an inefficient way to use this versatile training tool.
What is Functional Fitness?
Before we get into cable exercises for improving your functionality, let’s take a minute to learn about functional fitness.
Functional exercises involve movements that can help improve your performance in daily activities. These are generally compound (multi-joint) exercises that target multiple muscle groups, such as the deadlift and overhead press.
Functional exercises help improve your strength, balance, coordination, flexibility, and endurance, boosting your performance in daily activities such as lifting, carrying, bending, and reaching.
Contrary to what most people think, you don’t always need barbells, dumbbells, or kettlebells for functional training. You could complete an effective full-body functional workout just with a cable machine.
In this article, we will go over the nine best cable exercises to improve your overall strength, stability, and mobility and program them into a short and effective workout. We will also discover the benefits of adding a full-body functional cable workout into your training regimen.
Total Body Cable Exercises For Improved Functional Fitness
Cable machines offer a versatile middle ground between the freedom of movement provided by free weights, such as barbells and dumbbells, and the fixed range of motion of traditional weight machines. Adding the following cable exercises to your exercise arsenal can help enhance your stability, mobility, and strength:
Cable Squat
The cable squat is an underutilized exercise in most training regimens. Using a cable machine ensures constant tension on your quads throughout the range of motion. Furthermore, since you’ll be performing this exercise using a rope attachment in the front rack position, it will also boost your core strength and balance.
Steps:
Attach a rope attachment to a cable pulley set at the lowest position.
Grab each end of the rope with a neutral (palms facing each other) grip. Hold your hands in front of your chest, like in a goblet squat.
Take a couple of steps back and assume a hip-width stance.
Push your hips back and down as low as possible. The weights should be engaged at the bottom position.
Explode back to the starting position.
Repeat for recommended reps.
Pro Tip: Focus on keeping your back upright throughout the range of motion. Leaning forward will put unnecessary strain on your lower back.
Check out our complete cable squat guide here!
Cable Reverse Lunge
The cable reverse lunge is an underrated lower body exercise that can take your wheel to the next level. Since this is a unilateral exercise, it will also help boost your stability and balance.
Steps:
Set the cable pulley at the lowest setting and hook up a rope attachment.
Grab the ropes with a neutral grip.
Turn around and take a big step forward. Assume a hip-width stance.
Your hands should be placed against your upper pecs.
Brace your core and glutes, and step back with your left foot.
Lower your rear knee until it touches the floor.
Return to the starting position.
Repeat on the right side.
Alternate between sides for the recommended reps.
Pro Tip: Performing the cable reverse lunge on one side before moving onto the other can help achieve a better muscle pump.
Cable Shoulder Press
The cable shoulder press is an excellent exercise for building big and round deltoids. We recommend using a functional trainer instead of a conventional cable machine for this exercise, as it puts you in a better position. This exercise will help improve your overall strength, stability, and overhead mobility.
Steps:
Adjust each end of the functional trainer at the lower setting and fix up a D-handle attachment.
Grab the handles in each hand with a pronated (palms facing forward) grip and assume a hip-width stance.
Your hands should be right over your shoulders at the starting position.
Press the handles overhead by extending your elbows.
Avoid locking out your elbows at the top, as it will remove the tension from your shoulders and put it on your triceps.
Slowly return to the starting position.
Repeat for reps.
Pro Tip: Avoid using momentum in this exercise by jerking your knees and using your lower body.
Check out our complete cable shoulder press guide here!
Cable Split-Stance Chest Press
Performing the cable chest press while standing involves more muscles than the lying variation, as you need to use your core to stabilize your torso. You’ll also feel a lower body engagement when going heavy on this exercise. Plus, since this is a unilateral exercise, it will help you fix your strength and muscle imbalances.
Steps:
Set the cable pulley at chest height and attach a D-handle bar.
Grab the handle in your right hand with a pronated (palms facing the floor) grip and take a step forward.
Assume a staggered stance while maintaining a slight bend in your knees for better balance.
The handle should be at your chest level at the starting position.
Keeping your core stable, extend your arm so it is parallel to the floor.
Pause and contract your pec at the top.
Repeat for recommended reps before switching sides.
Pro Tip: Folks that are short on time can also perform the bilateral variation of this exercise. However, the unilateral version involves the core to a greater degree.
Check out our complete cable chest press guide here!
Cable Deadlift
This is an excellent deadlift variation for beginners, as it helps you drill the movement while lowering your risk of injury. We recommend performing this exercise on a functional trainer. Stand on an elevated platform like an aerobic step to increase your range of motion.
Steps:
Adjust the arms of a functional trainer at the lowest setting and hook up D-handle bar attachments.
Place an aerobic step between the pulleys and stand on it with a hip-width stance.
Lower toward the floor by driving your hips back, bending your knees, and lowering your torso.
Grab the handle with a pronated grip.
Stand straight by driving through your entire feet and extending your knees.
Slowly return to the starting position.
Pro Tip: If you don’t have access to a functional trainer, you could perform a Romanian deadlift by attaching a straight bar to a cable pulley set at the lowest setting.
Check out our complete cable deadlift guide here!
Cable Seated Row
Rowing exercises are incredibly effective at improving your back thickness and density. Perform this lift while seated on the floor for better stability.
Steps:
Adjust the cable pulley to its lowest position and attach a V-handle bar.
Grab the handle with a neutral grip and take a step up.
Sit on the floor and plant your feet flat on either side of the pulley.
Your torso should be upright throughout the range of motion.
Pull the handle to your belly button while driving through your elbows.
Pause and contract your lats.
Slowly return to the starting position.
Pro Tip: Many lifters tend to round their backs during the eccentric (returning) motion. Doing this removes tension from your upper back and puts it on your lats.
Check out our complete cable seated row guide here!
Cable Triceps Pushdown
Although the cable triceps pushdown is an isolation exercise that trains the back of your upper arms, including triceps exercises in your functional workouts can help improve your pressing strength, which can boost your performance in movements like the shoulder overhead press and cable chest press. Plus, lifting heavy on this exercise (without compromising form) also result in core engagement.
Steps:
Set the cable pulley at the highest position and attach a straight handlebar.
Assume a hip-width stance and grab the bar with an overhand grip.
Bend forward slightly.
Keeping your elbows pinned to your sides, extend your arms so they are perpendicular to the floor.
Return to the starting position.
Repeat for recommended reps.
Pro Tip: You could also perform a unilateral variation of this exercise by using D-handle bars for a better mind-muscle connection and core stimulation.
Check out our complete cable triceps pushdown guide here!
Cable Biceps Curl
This is another single-joint exercise that functions as an accessory movement that can improve your performance in pulling exercises like the cable row. Additionally, training your guns can significantly improve your overall physique aesthetics.
Steps:
Adjust a cable pulley machine to the lowest setting and attach a straight bar.
Stand upright with a shoulder-wide stance and grab the bar with a shoulder-wide supinated (palms facing the ceiling) grip.
Keeping your elbows pinned to your sides, curl the bar to your shoulder level.
Pause and contract your guns at the top.
Slowly return to the starting position.
Rinse and repeat.
Pro Tip: Use a functional trainer to perform the unilateral variation of this exercise. It is the closest you can get to dumbbell curls using cables.
Check out our complete cable biceps curl guide here!
Cable Wood Chopper
Most lifters overlook transverse plane exercises. Transverse plane movements help build rotational and anti-rotational strength, improving overall stability and lowering your risk of injury.
Steps:
Set the cable pulley at waist height and attach a D-handle attachment.
Take a step away from the pulley and assume a shoulder-wide stance.
Your right side should be facing the pulley.
Turn to your side and grab the handle with your right hand using a neutral grip; wrap your left hand around your right hand.
Keeping your pelvis stable and arms extended, rotate your torso to the left side.
Slowly return to the starting position.
Repeat for recommended reps before switching sides.
Pro Tip: The cable wood chopper is one of the best exercises to build core stability and balance. Set the pulley at the highest and lowest setting to train your midsection from different angles.
Check out our complete cable wood chopper guide here!
Cable Ab Crunch
This is the most popular cable ab exercise. Building a solid core improves your stability, which carries over to functional movements, such as the deadlift and overhead press.
Steps:
Set the cable pulley at the highest position and attach a rope handle.
Grab the ropes with a neutral grip and kneel on the floor under the pulley.
Your upper arms should be perpendicular to the floor at the starting position.
Pull your chest to your thighs while driving through your elbows and bringing them close to your knees.
Pause and contract your abs at the bottom.
Return to the starting position.
Repeat for reps.
Pro Tip: To engage your core optimally, exhale sharply as you lower the weight (concentric phase) and inhale during the lifting phase (eccentric motion).
Check out our complete cable crunch guide here!
Best Cable Workout For Functional Fitness
Above, we have covered a couple of exercises for each muscle group. You can pick one exercise for each muscle for your full-body cable workout. Further, feel free to change the reps and sets to alter your training volume and intensity as per your experience level and schedule. Here is the total body cable workout you must try in your next training session:
Exercise
Sets
Reps
Cable Deadlift
3-5
8-12
Cable Squat
3-5
8-12
Cable Shoulder Press
3-5
8-12
Cable Split-Stance Chest Press
3-5
8-12
Cable Biceps Curl
3-5
8-12
Cable Wood Chopper
3-5
8-12
Benefits of Full-Body Functional Fitness Cable Workout
Given below are the advantages of adding a full-body functional cable workout to your training regimen:
Improves Functionality
Folks that train to improve their overall health and physical performance should prioritize functional exercises. Adhering to the functional cable workout listed in this article will improve your overall strength, stability, and mobility, boosting your performance in daily activities.
Furthermore, the cable machine is a versatile training equipment. You can perform several variations of the same lifts by switching your grips, using different handles, or changing the height of the pulley.
Short Workouts
Cable workouts are generally shorter than free-weight workouts, making them a better fit for people running a tight schedule. Changing weights on a barbell back squat takes longer as you have to load and de-load weight plates. On the other hand, cable machines have a selectorized weight mechanism, meaning you can change the weight on the bar using a pin which only takes a few seconds.
Plus, since cable workouts are shorter, they help maintain a higher training intensity, which can result in greater calorie burning. You can also use advanced training principles like supersets and drop sets to turn up the heat.
Flexible Movement Trajectory
Unlike rigid machines, cable machines have a flexible movement path. You can adjust the pulley height to train your muscles from different angles, which is also not possible with free weights. For example, you cannot perform a split-stance chest press using dumbbells. The cable’s flexible movement path allows you to train your pectoral muscles while standing upright and extending your arms in front of your torso.
Most cable exercises have a short learning curve, making them beginner-friendly. Newbies can use the cables to establish a mind-muscle connection to achieve optimal target muscle stimulation.
Keeps Constant Tension on Muscles
This is the main USP of cables. Performing cable exercises help maintain constant tension on your muscles throughout the range of motion, which is not the case with most free-weight exercises.
If your typical training sessions mainly involve barbells and dumbbells, switching to full-body functional cable workouts can help introduce variety to your workouts, aiding in breaking through strength and muscle plateaus.
Reduces the Risk of Injury
Most cable exercises are low-impact movements that don’t overexert your joints. These lifts involve smooth concentric and eccentric motions, lowering your risk of injury during training. You must spend 5-10 minutes before a workout performing a mix of static and dynamic warm-up exercises to further reduce the odds of injury.
Wrapping Up
Lifters that want to build strength, stability, and mobility without overexerting their joints, tendons, bones, and ligaments should try the fully-body cable workout for functional fitness. The versatility of the cable machine allows you to mimic real-world movements, such as bending and lifting, pulling, and pushing, which can improve your performance in daily chores.
Integrating the workout in this article into your training regimen will add variety to your workouts, making your training sessions more interesting and helping you break through strength and muscle plateaus. Do the cable functional workout once weekly for 12 weeks, and the results will speak for themself. Best of luck!
Arnold Schwarzenegger on ‘Best Approach’ for Sleep/Weight Loss: ‘People Who Sleep Less Weigh More’
Arnold Schwarzenegger‘s passion for fitness and bodybuilding rages on to this day. In his latest Daily Pump Newsletter, Schwarzenegger credited sleep for helping with weight loss efforts.
During the 1970s and 80s, Schwarzenegger led a successful bodybuilding tenure that saw him capture a total of seven Sandow trophies. He shared the stage with fellow veterans of the IFBB Pro League such as former Mr. Olympia Samir Bannout, and former three-time winners Frank Zane and Sergio Oliva.
Following a successful career, Schwarzenegger co-created the annual Arnold Sports Festival with the late Jim Lorimer. As the second-biggest bodybuilding contest on the calendar, the show has become a major attraction. Last month, Samson Dauda defeated Nick Walker to secure the 35th title.
In retirement, Schwarzenegger remains dedicated to fitness and longevity. He often shares ‘workout of the week’ segments in his newsletter as he revealed a five-minute no-equipment training routine recently, which he uses to start off his mornings.
Arnold Schwarzenegger Shares How to Lose 5 Lbs in Your Sleep Over Time
Schwarzenegger said Harvard scientists concluded that people who sleep less than five hours a night tend to weigh heavier than those with better sleep routines.
How to Lose 5 Pounds in Your Sleep
“Many weight loss plans insist you need to give up so much in order to achieve your goals. But what if gaining something was the real key to losing? If you believe Harvard scientists, adding more sleep might be a great way to help you improve fat loss.
According to the research — which reviewed more than 68,000 people — those who slept less than 5 hours per night weighed an average of 5 pounds more than those who slept more than 7 hours per night.
And that wasn’t the only difference. The participants were tracked over a 16-year period, and the researchers found that people sleeping five hours a night or less were 32 percent more likely to experience major weight gain (adding 33 pounds or more over the term) and were 15 percent more likely to become obese.
While it’s hard to qualify a “perfect” amount of sleep — and your body can handle some nights where you sleep less — it appears 6 hours is the minimum, and your best approach is to aim for about 7.5 and 8.5 hours of sleep per night,” Schwarzenegger shared.
Like fitness influencer Joey Swoll’s mission, Schwarzenegger is determined to spread fitness knowledge to the masses. Last month, he revealed a go-to bodyweight workout he utilized during the height of his career. During the training session, the 75-year-old stressed prioritizing intensity to garner the best results.
RELATED: Arnold Schwarzenegger Shares Surprisingly Effective One-Step Weight Loss Plan
Aside from training and nutrition, Schwarzenegger believes sleeping more can help with weight loss. He suggests getting at least 6 hours of sleep per night, and ideally 7.5 to 8.5 hours to prevent major weight gain over time.
Published: 27 April, 2023 | 1:32 AM EDT
Ronnie Coleman Reacts to Arnold Schwarzenegger’s Impressive ‘Old School’ Lifts
Bodybuilding legends Ronnie Coleman and Arnold Schwarzenegger ruled their respective eras competing in the IFBB Pro League. In a recent YouTube video, Coleman took a closer look at Schwarzenegger’s best ‘old school’ lifts and offered to train with him in the future.
Schwarzenegger captured a total of seven Mr. Olympia titles throughout the 1970s-80s. Having shared the stage with mainstays like Frank Zane, Samir Bannout, and Sergio Oliva, Schwarzenegger was a giant among Golden Era bodybuilders. Despite setting his sights on other ventures in retirement, Schwarzenegger’s passion for bodybuilding continued as he co-founded the annual Arnold Sports Festival in 1989.
Decades following Schwarzenegger’s last contest, mass monster Ronnie Coleman reached the height of his pro tenure. He won the Mr. Olympia title in 1998 after receiving help from his rival Flex Wheeler, who introduced him to his long-time trainer, Chad Nicholls. In 2005, Coleman tied Lee Haney for the most Sandows ever won at eight.
Coleman, known for his strength, possesses a number of impressive lifts like a 2,300-pound leg press and 800-pound deadlift. This time, Coleman examined some of Schwarzenegger’s old-school lifts back when the 75-year-old was in his prime.
Ronnie Coleman Reacts: Arnold Schwarzenegger’s Craziest Old School Lifts
Check out Coleman’s take on some of Schwarzenegger’s lifts below:
“What’s going on guys, Big Ron here, a lot of you guys may already know, me and my buddy Arnold are really good friends so I thought it would only be appropriate if I did a reaction video to some of his old school lifts, so let’s get into it, yeah buddy!” Coleman said.
“He must got like 300 pounds on that — oh, that’s 225, oh light weight,” Coleman said watching Schwarzenegger perform incline bench presses. “That’s 225 I think. I think that’s 225, 275, lift it like it ain’t nothing but a peanut.”
Coleman credits Schwarzenegger for performing intense dumbbell flyes and a few other movements. Then he discusses the training intensity of past Mr. Olympia winners like Dorian Yates and Schwarzenegger.
“Rowing it like it ain’t nothing, and it ain’t, looking big and huge, oh yeah. No pain no game,” said Coleman. “[he’s] one of them [greatest of all time]. It’s between me, Dorian, and Arnold [for hardest training] I think we were some of the hardest trainers out there. Because Dorian was pretty hardcore.”
Before Coleman called it a day, he requested a training collaboration with Schwarzenegger to show the new generation of lifters ‘how it’s done.’
“Yeah guys, a little training session with all kinds of memories that got back up, days and hours of the gym, training really hard, hitting it really hard, going all out, these guys these days, they don’t do that. So Arnold, I think me and you ought to get together and show these guys how it’s supposed to be done, what do you say about that Arnold, yeah buddy, light weight,” Coleman said.
This isn’t the first time that Coleman has shared an exciting reaction video. He gave his raw take following a number of painful gym accidents last November. While he enjoyed most of the stunts and accidents, he used the video to urge people to lift safely and use spotters.
RELATED: Jay Cutler, Milos Sarcev Compare Eras: ‘Dorian Yates/Ronnie Coleman Would Be Super Competitive Today’
Coleman was impressed by Schwarzenegger’s old-school lifts, which showcased his power, skill, and stamina. He named Schwarzenegger as one of the greatest bodybuilders of all time, an opinion he shares with Samir Bannout, the 1983 Mr. Olympia winner.
Check out the full video below courtesy of Ronnie Coleman’s YouTube channel:
Published: 26 April, 2023 | 6:05 PM EDT
Hafthor Bjornsson Shares Intense Pre-Surgery Recovery Techniques for Gruesome Pec Tear
Strongman legend Hafthor Bjornsson was working his way back into competitions when he got forced to the sidelines due to an injury. In a recent YouTube video, Bjornsson shared a look into the advanced recovery methods he’s utilized in the lead-up to his surgery.
Hafthor Bjornsson is widely regarded as one of the greatest Strongman athletes of all time. The Icelandic sensation started his professional career in national shows in 2009 and earned a wild card entry to the 2011 World’s Strongest Man competition, where he placed sixth in his maiden appearance. Bjornsson established his place in the mix of title contention with regular top-three placements, scoring three silvers and three bronze medals over the next six years. He finally secured the win at the 2018 edition of the event.
Other than his incredible feats of strength, Bjornsson also gained attention for his role as ‘The Mountain’ in the popular HBO television series Game of Thrones. Bjornsson stepped away from strongman competitions in favor of boxing matches in 2020. He squared off against standout Eddie Hall for a clash inside the ring and came out on top by unanimous decision. Although he considered extending his run in combat, he eventually decided against it to make his return to strength sports.
Bjornsson delivered an incredible performance in his comeback last October. He set the 20-feet 3-inch weight over bar world record at the 2022 Rogue Invitational. Following the win, Bjornsson survived an injury scare while performing a heavy set of 340-kg (749.6-lb) squats.
’Thor’ recovered quickly and smoked a 793.6-lb (360-kg) deadlift for two reps in preparation for his return to a powerlifting competition. Then, he amped up the training by crushing 195-kg (429.9-lb) on the paused bench press. When it was time for his powerlifting comeback, Bjornsson made a statement and won gold with a total of 970-kg (2,138.5-lb). Given his decorated career, Bjornsson was honored with an induction into the International Sports Hall of Fame earlier this year.
Hafthor Bjornsson planned to break the All-Time World Record Total in powerlifting before making his way back to Strongman in 2024. However, his plans were cut short after he tore his pec in an attempt to lift 252.5-kg (556.7-lb) bench press at a competition in his gym. He revealed he would need surgery to recover from the injury as his upper chest muscles got torn off the bone. He reported findings from a visit to the doctor on the pec tear and laid out his recovery process last week.
Hafthor Bjornsson reveals advanced recovery methods ahead of surgery
In a recent YouTube video, Hafthor Bjornsson shared some of the innovative recovery techniques he’s using to get ready for the surgery.
First, he visited a health specialist who offered him a special shake, some drinks, and supplement packages to utilize in the days leading to his surgery. While they did not list the ingredients, the goal was to help boost connective tissue, muscle repair, and blood plasma levels.
Then, he did three cycles of 20 minutes on the infrared light bed and three minutes in the cryogenic chamber before finishing in the hyperbaric chamber for one hour. Finally, Thor went to Restore Orthopedics Center to get his X-rays done. He also got a check-up where flatness in his torn pec muscles was identified along with an analysis of the injury.
RELATED: Hafthor Bjornsson Shows Off Ripped Physique Update, Shares ‘Hardcore’ Abs and Back Workout
There’s no doubt Hafthor Bjornsson is doing everything in his power to make a quick recovery from the torn pec muscle injury.
You can watch the full video below.
Published: 26 April, 2023 | 5:16 PM EDT
Jay Cutler Calls Out Steroid Stigma in Film Industry, ‘Figures’ The Rock Is on TRT
Bodybuilding legend Jay Cutler was a key figure in the Men’s Open division during the 2000s. In his latest interview, Cutler discussed the stigma of steroid use in film, Dwayne ‘The Rock Johnson, and his rivalry with eight-time Mr. Olympia Ronnie Coleman.
In 2006, Cutler finally dethroned Coleman at Mr. Olympia after multiple second-place finishes. Competing actively, Cutler separated himself from the rest of the Open class with exceptional size and conditioning. He’s known for the iconic quad stomp pose and is regarded for having some of the most detailed quads in the history of the sport.
Cutler retired from bodybuilding in 2013. Even though he’s not seen a competition stage in years, Cutler takes his health, fitness, and longevity seriously. He routinely shares motivating workout sessions with fitness influencers. In a collaboration with Lexx Little, Cutler’s physique went viral. Fans immediately questioned if a return was possible for the 2023 Masters Olympia in August.
Unfortunately, Cutler quickly shot down any chance of a comeback days after his progress photo circulated online. Instead, the four-time Mr. Olympia shared that he was transforming his physique as part of a ‘Fit for 50’ challenge. In his most recent undertaking, he joined the Factz Podcast to shed light on his career, Dwayne Johnson, and his experiences with TRT/performance-enhancing drugs (PEDs).
Jay Cutler Talks The Rock, Popularity of TRT & Steroid Misconceptions in Film : ‘Everyone’s Protocols Are Different’
Cutler said he was able to offset his wide waist by building his legs and shoulders, which helped his x-frame.
“It’s just really hard to compare the physiques, the structure is usually different. The smaller waist, I wasn’t blessed with a super small waist so I had to really offset by building my legs outwards and my shoulders outwards to make that x-frame.”
Given the availability of equipment, food, and PEDs, Cutler believes bodybuilders today carry more size than in Arnold Schwarzenegger‘s era.
“As you know, the guys got a lot bigger than in Arnold’s day. Food, you know, equipment, drugs, everything. The science has become a lot deeper but at the same time, guys have paid great money to do this for a living, sponsors, the supplement game is huge, it’s a big support of sports and nutrition for the industry. So guys can get paid to literally eat sleep and train. That’s their job,” Cutler said.
“Oh, I can look at someone [and tell right away] yes. I can tell,” said Cutler. “The truth is I feel like diets and everything else, many guys can really dominate without having to struggle as hard if that makes sense.”
Cutler stressed that there are misconceptions about TRT/steroid use and said the compounds ‘never made him crazy.’
“No. It [steroids] wasn’t like that. Usually, the build up, that’s the thing with the films and everything, they portray like a guy takes a shot of testosterone and he gets aggressive; that’s a misconception. I can tell you that. It never made me crazy. And listen, we talk about TRT which is popular now and I know there’s a lot of accusations of who or who isn’t on TRT. Obviously, Dwayne’s name comes up a lot and whatever else.”
“Like I said, all my blood tests and I was very monitored. I had – my ex-wife was a nurse practitioner, so she was very up to speed on like what the protocols were and what we needed to test. Blood work can only show so much.”
When asked about Dwayne ‘The Rock’ Johnson’s alleged use of PEDs, Cutler had the following to say:
“He doesn’t ever go out there and to give him some sort of respect factor, like he doesn’t go out there and say I’m natural. He just doesn’t talk about it. You know, I know his work ethic, I would figure that at his age, I mean it’s so common, that a lot of people are on TRT. What he does is number one his business. I come out and say, ‘Hey I’m on TRT.’ Because let’s be real: looking at my physique at the wildly muscled look of 300 pounds and I was winning Olympias at 270, if I claimed I was natural, you would have killed me.”
“Everyone’s protocols are different. So guys genetically don’t have to use what other guys may have to use.”
“You had different compounds that kind of would be thrown into a protocol and not everyone would use the same thing but your base would basically be testosterone and then you just, nutrition would have to be on point, and you give yourself four months to get in the best shape possible.”
Cutler Touches on Ronnie Coleman Rivalry & Chasing Size During Career
Before praising Ronnie Coleman as one of the greatest bodybuilders of all time, Cutler named Claude Van Damme and Sylvester Stallone as early inspirations.
“I was overly big, I wouldn’t have been attracted to it, remember, I was married for most of my career. And my whole goal was to be the best bodybuilder,” Cutler said. “In the beginning, Arnold was. Honestly, Van Damme and Stallone were my first heroes. I just thought their physiques were unbelievable at the time.”
“He [Ronnie Coleman] arguably, people question but probably the greatest ever. Arnold obviously, he’s huge. But Coleman had a crazy physique but for me, the first couple were like wow I’m actually second-best. I hate the term you’re the first loser because you’re still right there, right. You’re kind of in line, the problem is there was a curse in bodybuilding where a guy that places second — he usually doesn’t win. So, that was a curse and I actually broke that curse.”
As of late, Jay Cutler discussed which former Mr. Olympias would have held their own against today’s lineup of Open talent. Cutler and Milos Sarcev agreed that six-time winner Dorian Yates and Coleman would contend for gold even today.
RELATED: Jay Cutler Discussed 2023 Physique Goals and Steroids in Bodybuilding: ‘Cycle On, Cycle Off Work Well.’
The last time the 49-year-old looked at The Rock’s alleged use of steroids, Cutler said he respected the superstar for choosing not to talk about the subject publicly. Meanwhile, podcast giant Joe Rogan recently called on The Rock to come clean about his use after Brian Johnson’s (Liver King) steroid cycle was leaked online.
Check out the full video below courtesy of the Factz Podcast:
Published: 26 April, 2023 | 1:48 PM EDT