Muscle Chemistry Archive
How To Fix Rounded Shoulders For Optimal Posture
Don’t let poor posture stem from the shoulders and work to fix those rounded shoulders for a relaxed yet confident look.
Poor posture unfortunately strikes many of us. While we may be active, go for walks, exercise regularly, and even perform some postural improvement exercises, sometimes we just can’t seem to fix those rounded shoulders. While poor posture is a result of a lot of things, it is important to know that nothing is your fault. Being negligent about posture and your physical health can be something to really avoid, but many of our daily activities do require us to have poor posture. As a result, it is our jobs to correct that.
Rounded shoulders can occur for a number of reasons. The biggest is our seated posture. As human beings, we aren’t meant to sit. We are meant to roam free, go for walks, and stand in an erect and neutral position. But our busy schedules of work and being stuck at a computer can really hurt our posture and lead us down a road of postural despair. However, fear not, for there are some great exercises to really enhance posture so you see the benefits come to life.
Let’s look into posture, why it matters, some causes of poor posture, and some of the best exercises to fix it. It matters and you won’t be disappointed knowing you are helping yourself.
Why Good Posture Matters
The benefits of good posture may seem obvious but they are worth noting. For many, we take posture for granted and only down the line realize we have done our shoulders a great disservice. Knowing the benefits around good posture can help you when it comes to getting yourself to actually work on postural exercises.
Reduce low back pain: Poor posture can lead to stress on your low back and put pressure on your spine causing pain in the joints, muscles, and ligaments (1).
Increased energy: Proper bone and joint alignment can let your muscles roam free and be used for what they are meant for, reducing fatigue.
Less neck and shoulder tension: Loosening up those muscles can work to properly align them taking stress and strain off your neck and back. This can reduce headaches as well (2).
Better workout form: A more neutral and solid spine will allow you to have a stronger, more powerful form for your workouts.
Promote confidence: Standing taller can give you more confidence and increase mood.
What Causes Poor Posture?
There are a number of reasons why your posture may be suffering. Too often do we find ourselves stuck to a desk, especially now with many jobs being done from home. But our abilities to go out and get air, stretch our spines and wake up our muscles, and really work on an upright posture are severely diminished during even the course of a normal day. While we may not consciously be doing this, poor posture creeps up on us, making us feel weak and unstable, which can start to limit our confidence. Some causes of poor posture include:
Muscle tension and weakness: Constant tension can put unequal strain on our muscles relying on unneeded compensation (3).
Slouching: Our bodies can morph or contour into this position over a period of time.
Exercise or activity: Repeated exercise or activity that rounds our shoulders can lead to poor posture.
Mental health and awareness: Stress and anxiety can cause our body to compromise posture.
Genetics: Unfortunately, sometimes bad posture runs in the family.
Best Exercises To Fix Rounded Shoulders
Lateral Neck Flexion Stretch
This can stretch your traps and smaller shoulders muscles that may be contributing to that stuck feeling. Sit in a chair or stand tall with your shoulders in a neutral position. Pull your left ear towards your left shoulder and repeat for the other side. Repeat for desired number of reps.
Lying I, T & Y
This is great for smaller stabilizer muscles also, as well as any pain in the upper back. Lie prone on your stomach and keep your body straight. Move your arms out in a “Y” position off the ground and lower back down. Then raise them in a “T” position and lower back down. Finally raise them in an “I” position and lower back down. Repeat for desired number of reps.
Doorway Stretch
This stretch will work to loosen up those tight shoulders, while also loosening tension in your abs and chest. Place your hands and elbows in a doorframe and slowly lean forward until you feel that stretch. Hold for around 1-20 seconds and return to the starting position. Repeat for desired number of reps.
Wall Slides
These can open up your chest and work to keep those shoulders apart. Stand with your back to a wall and bend your elbows at around 90 degrees so your hand are pointed towards your head. Slowly move your arms up towards your head and then back down all while squeezing your shoulder blades together. Repeat for desired number of reps.
Foam Rolling
Foam rolling can be a great way to break up tight muscles and really work to give you the benefits of a massage from the comfort of your own home. Lie on your foam roller and slowly work the spots that are tight or sore. Stop on a particularly tight spot, breathe in, and slowly roll back and forth.
Check out our list of the Best Foam Rollers here!
Wrap Up
Bad posture and rounded shoulders can hurt our confidence and limit movement for a number of activities we love. Knowing how to take care of this issue is important for that desired growth you wish to seek, as well as simply your physical health. Take note of what may be causing your poor posture and work to alleviate it with these great exercises, really giving yourself a chance at performing well.
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
Bontrup, Carolin; Taylor, William R.; Fliesser, Michael; Visscher, Rosa; et al. (2019). “Low back pain and it relationship with sitting behaviour among sedentary office workers”. (source)
Falla, Deborah; Jull, Gwendolen; Russell, Trevor; Vicenzino, Bill; Hodges, Paul (2007). “Effect of Neck Exercise on Sitting Posture in Patients With Chronic Neck Pain”. (source)
Cardoso, Ricardo; Meneses, Rute F.; Lumini-Oliveira, Jose; Pestana, Pedro; Guimaraes, Bruno (2020). “Associations between Teachers’ Posture, Muscle Tension and Voice Complaints”. (source)
The Non-Stop Mass Building Method For Giant Size
Giant sets for giant gains.
Bodybuilding training isn’t a roller coaster of excitement. In fact, bodybuilding workouts can be completely boring, especially if you don’t have that drive for perfection. It’s one of the reasons why pro bodybuilders get so much damn respect. To train hard, day in and day out, utilizing practically the same movements over and over again can be tedious to say the least. No one said training was supposed to be an exciting experience.
Still, if you’re going to be spending your time trying to perfect and sculpt your body then you’re going to want some variations to your routine to keep things fresh. There’s nothing worse than letting things become stale, so a new program every now and then is beneficial to break up the monotony. For a true bodybuilder, the best way to make a training session more exhilarating is to ramp up the intensity..
This is where Giant Sets come in handy. Where a superset requires you to perform two exercises with no rest in between exercises and a triset requires you to perform three – a giant set ups the number to four ensuring that you’ll definitely get a pump out of the exercise. Like supersets and trisets, when performing a giant set you’re going to want to work the same muscle if not the entire muscle groups surrounding the area being worked on for the day. So if you are focusing on bicep development then you’re going to want to perform exercises that target the bicep itself or the antagonizing triceps muscle group.
Though giant sets are great for changing up your routine, it can be a bit of nightmare logistically. If your gym is filled to the brim with other avid lifters then you’re going to have a bit of a hard time trying to utilize all the machines needed for a the massive set. The idea is to pick the right opportunity to use this training method. The problem is once you perform giant sets and start seeing results you may not want to try any other program.
Back
Bent Over Barbell Row
3 sets, 8, 10, 12 reps
Lat Pull Down
3 sets, 12, 15, 20 reps
Dumbbell Row
3 sets, 8, 10, 12 reps
Pull Ups
3 sets, 10, 12, To Failure
Legs
Leg Extensions
3 sets, 12, 13, 15 reps
Leg Curl
3 sets, 12, 13, 15 reps
Stiff Legged Deadlift
3 sets, 8, 10, 12 reps
Squats
3 sets, 6, 8, 10 reps
Are giant sets apart of your routine? Let us know in the comments below and 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!
10 Fat Loss Myths That Are Ruining Your Health
Most people get a gym membership to lose weight but how many of these people do you think achieve their goal and how many end up falling for the fat loss myths? If you don’t want to look into the stats, just look around yourself and figure out how many of your friends and family joined a gym but soon gave up on their new year’s resolution.
Fat loss isn’t as hard as it is made out to be. Most people fail to shed the extra kilos because of the ill-advice they receive from the bros at the gym and the fat loss myths that surround the process.
The other thing about weight loss is that it is a process. You need to do a series of things right if you want to see progress. While many people get most of the things right, they mess up a few things which keep them from achieving their dream physique.
In this article, we will try to cover most of the aspects that play a role in helping you lose the spare tire. If you do nothing else but avoid falling for these fables, you’d be doing better than the average Joe at your gym.
Avoid These 10 Fat Loss Myths
Eliminate Fats & Carbs From Your Diet
When people start training, one of the first things they’re told is that fats and carbs are their enemies. Most noobs associate the macronutrient fats with the tire around their bellies and they make cutting fats out of their diets the sole mission of their lives.
Carbs are the second soft target. Don’t forget not all carbs and fats are created equal. Good fats and carbs are responsible for the health of your skin, nails, hair, joints, brain, energy levels, and overall proper functioning of the body.
Saunas Are Your Best Friend
Since sweating is related to fat burn, many people assume that sitting in a sauna for a few hours every week will help them trim down a few inches off the waistline. It is the reason you see overweight men socializing in saunas. After bars saunas are probably the second most favorite place for unfit men to hang out.
What you lose sweating your balls off in a steam room is not fat but water weight. Ever felt thirsty and dehydrated after a sauna? That’s because you got rid of a lot of the stored water in your body. Worst yet, the lost water weight will be added back as soon as you eat a salty meal or drink your favorite soda.
Fat Loss is Just a Matter of Few Weeks
People who start their weight loss journies overestimate what they can do in a short period of time and underestimate what they can achieve in the long run. Although some people narrow down the concept of weight loss to “calories in, calories out,” the truth is it is a little more complicated than that.
Each person has a different set of hormones, metabolism, environmental factors, and potential underlying health issues that could all play a role in how much weight you lose. A newbie should never give their weight loss process a deadline – unless they want to be disappointed.
You Can Target Fat Loss – Probably the Biggest Fat Loss Myth
Sport reduction remains to be one of the biggest fat loss myths. Some people join the gym with very specific demands. They either just want to lose their love handles or the cellulite on their thighs. The sad news is, no matter how much spot reduction is promoted and how many products for it are introduced, it’s never going to work.
You can lose overall weight and body fat by eating the right foods and following a diet plan but you can’t pick and choose the spots from where you want to lose weight first. So, get that sauna belt off off your underarms already.
Exercise Alone Can Save You
It’s common knowledge that you need to be moving and challenging your body to shed the excess fat. The problem here is that some people get over-dependent on exercise and forget the other things that go hand-in-hand with it.
While spending countless hours on the treadmill can make you feel like you’re making progress but the needle won’t budge in the right direction if you’re not eating the right diet or letting your body recover from your workouts.
Cut Everything You Can From Your Diet
Some people perceive switching to a low-calorie diet to be a quick method of losing weight. If you’re one of the people who prefer opting for the low-calorie crash diet, you’re setting yourself up for failure. Always remember that under-fueling is as risky as over-fueling.
Juice Cleanse is the Solution
One of the newest fads of the fitness industry is the juice cleanse. They are promoted as the perfect way to detox and lose weight quickly. Although the juice diet reduces your calorie intake drastically, it can spike your blood sugar levels as you’ll be consuming a lot of sugar. The sugar spike can lead you to gain weight which is the exact opposite of why you started the juice cleanse.
HIIT Are The Most Effective
Due to their effectiveness, HIIT workouts have gained a cult for themselves. But if your sole aim is to lose weight, doing only HIIT cardio isn’t a good idea. Adding lower-intensity workouts to your routine is as important as HIIT because they lower your body’s level of cortisol (a hormone responsible for making your body store fat) which is a big culprit in weight gain.
Cheat Days Are Okay
Most people like to have a cheat day in their schedule as they feel it helps them satiate their cravings and refuels their body with a boatload of carbs. Instead of scheduling cheat days, stick with cheat meals or small treats that don’t derail the progress you’ve made.
Once You Stop Training, You’ll Gain All The Weight Back
This is one of the biggest misconceptions amongst people who never join a gym. They think all their efforts will go in vain because all the weight they’ve lost will be back as soon as they stop working out.
Adding the weight back depends on factors like if you’ll go back to your old unhealthy lifestyle or if the weight you lost was water weight – in which case there’ll be high chances of adding it back. If the weight you lose is through the right means and process, you won’t be putting it back on unless you make some bad lifestyle choices.
Which myth did you fall prey to when you started training? Let us know in the comments below. Also, be sure to follow Generation Iron on Facebook and Twitter.
Sylvester Stallone Shows Off Massive Arms at 74 Years Old
Age is just a number for Sylvester Stallone and he is proving that by showing off his huge arms on Instagram.
Is Sylvester Stallone using fake weights? Have they been legitimate? One thing we do know is that whatever he has been doing — it seems to be working. In his latest Instagram post, Sylvester Stallone shows off the results of his hard work with a photo of his massive arms.
Over the last month, there have been discussions and rumors going around that Stallone might be training with fake weights. These speculations came to light thanks to an Instagram video that was posted back on June 7.
Stallone was videotaped lifting himself up from the ground while holding two 45lb plates. There is belief that this video was made for publicity. If that is the case, then it was done successfully since the video has been viewed 4.9 million times. Since then, the Hollywood star has taken to the social media site to show off some progress to his 13.3 million followers.
Most recently, the 74-year-old Stallone showed off his massive arms after a gym session that he did not want to participate in.
“Went to damn the gym today when I didn’t want to. But, Doing things when you do NOT want to , I found an extremely important key to success. Plus, I have to get ready to start doing some old school ACTION!”
For nearly 50 years now, Stallone has been an inspiration to those wanting to improve their lifestyle and build. He is continuing to do so by preaching keys to success, especially when it comes to the gym.
Stallone has been known for his impressive physique. He burst onto the scene in 1976 after the release of “Rocky.” Stallone went onto star in five movies within the series. In the midst of the craze surrounding Stallone as Rocky Balboa, he continue to show off his carved exterior during “First Blood” as John Rambo.
Stallone is up there with the likes of Arnold Schwarzenegger and Lou Ferrigno when thinking of chiseled actors known for their build. Today, Stallone still features that rock-hard upper body and could be showing it off on the big screen soon enough.
In his Instagram post, Stallone mentions beginning to prepare for “some old school action.” It is unknown what he means by this but Stallone is part of three movies that are being released soon. We know that one is a voice role in the new “Suicide Squad.” Rumor has it that Rocky Balboa could be making a return, this time as a mentor. Nothing has been confirmed just yet.
Fake weight or no fake weights, there is no doubt that Stallone still hits the gym extremely hard. Stallone has shown that on Instagram and is on his way back to show it in movie theatres all around the world.
For more news and updates, follow Generation Iron on Facebook, Twitter, and Instagram.
Complete Guide To CBD Supplements For Relief & Recovery
CBD supplements can work to help alleviate pain and better your recovery no matter what workout comes your way.
CBD is a hot industry right now with products flying off the shelves. With great post-workout benefits and the ability to aid in all of your muscle and recovery needs, CBD is one of those supplements that people just can’t wait to use. A safe and effective way to handle all of your health and wellness needs, it is no wonder why so many have gravitated towards this supplement as a way to boost recovery and physical wellness.
With many forms including oils, capsules, gummies, topicals, and others, finding the right type for you is part of the battle. But knowing what you want out of your CBD is also important for each product offers unique benefits that can really work to boost all areas of your gains and recovery. A good company will work for you and offer the best CBD supplements around so don’t settle for anything less than great.
Let’s take a look at this complete guide to CBD and see what this supplement is all about. From what it is, to the benefits, its many forms and sources, and how effective it can be, knowing the ins and outs of this supplement will be great as you seek to better yourself and your overall wellness.
What Is CBD?
Cannabidiol (CBD) is a phytocannabinoid found in the cannabis plant. It is usually the second highest ingredient in this plant next to tetrahydrocannabinol (THC) which gives you the “high” effect most people associate with cannabis. CBD, however, is extracted from sources with lower levels of THC and will not give you the feeling of being “high” (1). What CBD can do is aid in muscle pain, help with sleep, assist cognitive issues, among other things.
Check out our list of the Best CBD Supplements for more great CBD products!
How CBD Works In The Body?
Your body has an endocannabinoid (eCB) system that is essential for bodily homeostasis and maintaining a good biological environment in response to both internal and external factors (2). The eCB system plays a big role with things like sleep, mood, appetite, your immune system, and pain, all functioning on the cellular level and beyond and being composed of cannabinoid signaling molecules. Acting as a bridge between the body and mind, this helps to further explain certain influences on our mental and physical health (3).
Benefits Of CBD Supplements
CBD provides for a host of benefits to the body and can work to really better your overall physical and mental wellbeing.
Relieve muscle pain: Helps by regulating the endocannabinoid system in which pain is a function. It can impact receptors and reduce inflammation and chronic pain while promoting pain relief to enhance your bodybuilding goals post-workout (4).
Reduce anxiety and depression: A more natural approach to treating mental health, it can act on the brain’s receptors to transmit serotonin, which makes you feel good.
Promotes better sleep: Can help you sleep through the night and improve the overall quality of your sleep and work for pain relief post-workout (5).
Helps with skin issues: Since CBD acts an anti-inflammatory, skin issues like acne may be handled since different glands do not become as infected.
Support immune system: Keeps your immune system alert and allows antibodies to react effectively to anything foreign (6).
Forms Of CBD
Full Spectrum CBD
This type is extracted from the cannabis plant but things like terpenes, cannabinoids, flavonoids, and other plant matter remain intact. Essentially, this is a full spectrum of compounds that have therapeutic and psychoactive effects. Flavonoids offer benefits like anti-inflammatory aids and will work to maximize the benefits that CBD has on things like relieving chronic muscle pain.
CBD Isolate
This type requires a full purification process and at the end, you’re left with 99% pure CBD (7). The end result is a flavorless, odorless, pure white power that contains zero THC. The benefit to this form is it is easier to take, less messy, and is very versatile in its aim to provide the best benefits around for things like post-workout muscle soreness.
Broad Spectrum CBD
This form contains a range of naturally occurring compounds with the exception being THC. You do receive the same or similar benefits as the others, it just differs slightly in terms of structure.
Safety & Effectiveness
It should be said again that CBD does not give you that “high” feeling often associated with the cannabis plant. That feeling comes from THC and CBD actually has some pretty beneficial qualities for those open to trying it. While CBD is generally safe on the whole, it is important to always research the company and read the ingredients label so you know exactly what you are putting in your body.
Interactions with other medications may arise so checking on that ahead of time is also important. Some possible side effects to keep an eye out for are dry mouth, diarrhea, fatigue, dizziness, changes in appetite, anxiety, nausea, and mood changes. Always make sure your product is clean and pure and from a company who takes pride in producing only the best around.
Featured CBD Supplement
Having a great CBD product ready to go will work wonders for your gains and really give you the edge especially when it comes to all your pain relieving and recovery needs. This topical from Just Live is one to really provide great assistance and is a unique moisturizing cream to help tackle any and all of your pain problems.
Just Live CBD 750mg Pain Relief Cream
Just Live CBD 750mg Pain Relief Cream is a carefully formulated and balanced combination of THC-free, high quality broad spectrum CBD and pain fighting, anti-inflammatory botanicals perfect for your bodybuilding goals post-workout. With advanced ingredients and a unique, richly moisturizing cream, you can start to tackle those unwanted muscle aches and joint pains. With great benefits towards relieving exercise muscle pain and muscle aches, everyday activity, physical and mental well-being, and total wellness, this topical is the right addition to your routine to alleviate muscle pain and aid in recovery and muscle relief.
Price: $69.99
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Use the promo code generationiron for 20% off! Also, check out our individual review here!
Check out our list of the Best CBD Supplements for more great CBD products!
Wrap Up
CBD is a popular supplement that many people have begun to gravitate towards. As a great product for pain relief, as well as a host of other benefits, CBD has the power to be a great supplement for those looking to capitalize on all areas of their overall health and wellness. Check out some awesome CBD supplements today and see what CBD can do for all of your training and recovery goals.
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 Just Live and Envato
References
MD, Peter Grinspoon (2018). “Cannabidiol (CBD) — what we know and what we don’t.” (source)
“Human Endocannabinoid System – UCLA Cannabis Research Initiative – Los Angeles, CA.” (source)
“Introduction to the Endocannabinoid System – NORML – Working to Reform Marijuana Laws.” norml.org.
Boyaji, Shafik; Merkow, Justin; Elman, R. N.; Kaye, Alan D.; et al. (2020). “The Role of Cannabidiol (CBD) in Chronic Pain Management: An Assessment of Current Evidence”. (source)
Shannon, Scott; Lewis, Nicole; Lee, Heather; Hughes, Shannon (2019). “Cannabidiol in Anxiety and Sleep: A Large Case Series”. (source)
Nichols, James M.; Kaplan, Barbara L. F. (2020). “Immune Responses Regulated by Cannabidiol”. (source)
Marinotti, Osvaldo; Sarill, Miles (2020). “Differentiating Full-Spectrum Hemp Extracts from CBD Isolates: Implications for Policy, Safety and Science”. (source)
Make Your Plans for the Olympia
As the top athletes in the world begin their contest prep, organizers of Olympia Weekend are busy preparing for the most anticipated event of the year. After pulling off what many have described as a miracle last year, overcoming the challenges of a global pandemic, event producers are eager to welcome fans back to Orlando, while taking the Olympia experience to another level.
Tasked with one of the industry’s most challenging jobs, Olympia President Dan Solomon remains laser focused, “Last year we managed to create an epic stage production with only 5 weeks to plan. So you can only imagine what we’ve got up our sleeves this year with the benefit of a full production timeline. The 2021 Olympia will deliver a fan experience unlike any this sport has ever seen.”
With VIP Packages already sold out, exhibitor booths selling fast, and regular tickets now on sale, momentum continues to build for an event that continues to test the boundaries in stage production while attracting more celebrities each year.
Located near several of the world’s most popular theme parks, Orlando’s Orange County Convention Center received big reviews last year, giving fans a true “under one roof” connected experience. As part of this year’s expansion, the Olympia will have two host hotels, both conveniently connected to the convention center. The Hyatt Regency Orlando (already sold out) along with the spectacular Rosen Centre Hotel are two of the areas top hotels, both with resort style pools, restaurants and great gathering spots – discounted Olympia rates are now available.
With certain details still yet to be revealed, plans have already been announced for the newly imagined OLYMPIA WORLD FITNESS FESTIVAL (formerly known as the Expo), a gathering of fitness minded brands, events, activities, and the most passionate fitness enthusiasts you’ll find anywhere. Learn more about exhibitor opportunities at MrOlympia.com.
Under the direction of owner Jake Wood, Olympia Weekend continues to evolve as it enters its 57th year. “I spend a great deal of time imagining the true potential of the Olympia. I’m not afraid to dream big and bold. The athletes deserve the best possible experience and so do the fans.”
This year’s Olympia will include a record 11 IFBB Professional League sanctioned divisions, including the debut of the Olympia Wellness Division, giving way to nearly 1.5 million in prize money. President Jim Manion adds, “There is only one Olympia. We are proud of how far the event has come. After everything we’ve all gone through over the last year, it will be amazing seeing everyone back together in October. This is one you won’t want to miss.”
If you want to experience the Olympia in a whole new way, register to compete at the Amateur Olympia Orlando, opened to all NPC athletes. This pro qualifier has emerged as one of the year’s best competitive experiences, allowing athletes to truly become a part of the biggest week of the year.
Trifecta presents Joe Weider’s Olympia Fitness & Performance Weekend, brought to you by Wings of Strength. Purchase tickets now before the good seats are gone. For more event info, including schedules, sponsor opportunities, Amateur Olympia registration, hotel info, and tickets, visit MrOlympia.com.
Danial Zamani Benches a Massive 744lbs, Closes in on World Record
Danial Zamani bench presses 744lbs as he claws towards the world record.
There’s a new bench press beast in town and he goes by the name Danial Zamani. Looking to break the world record held by Julius Maddox, Zamani recently benched a staggering 744lbs. That’s in striking distance of the current record of 782.6lbs.
There are very few humans that can bench press over 700lbs. It’s just not something you see every day. Yet despite that fact two monsters of men have emerged in recent years to achieve that feat and more. Julius Maddox is the current world record holder, breaking his own record and setting a new one at 782.6lbs. Maddox’s goal is to bench 800lbs. But Iranian powerlifter Danial Zamani is hot on his heels.
Looking to crush the world record himself, Danial Zamani has been putting in countless hours at the gym. The powerlifter has put up some impressive numbers in the past and is only getting stronger. Julius Maddox acknowledged that Zamani could prove to be a legitimate threat to his title, motivating him to stay on top of his game.
Massive Strength
As he continues to battle towards capturing the world record title, Danial Zamani is putting up some pretty serious numbers. His most recent training video shows Zamani lifting a massive 337.5kg or 744lbs. It’s a feat few have accomplished and it’s only less than 40lbs away from the world record.
The Iranian powerlifter posted this training video on Instagram, showcasing his incredible strength.
Here is today’s workout top set 337.5 second heaviest raw bench press all time
I had some fear and hesitated doing it today because there is still pain in my left pectoralis but I did it because I promised myself and the the world. Trusting in God and hard work , I will reach 350 kg in a month as my plan.
It’s clear that Danial Zamani has what it takes to challenge for the world record. He says his next goal is to bench press 771lbs by next month. Julius Maddox better be training hard because Zamani has truly become a serious threat to his title.
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.
Samir Bannout: Insulin Works… But Is Ruining Modern Bodybuilding
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Samir Bannout talks on how insulin works in bodybuilding short term but ruins physiques (and health) long term.
One of the newer controversial substances to enter bodybuilding is insulin. A drug that offers benefits to those in need has been transformed into another tool for building muscle fast in the sport. Bodybuilding guru Milos Sarcev claims to have introduced the drug into bodybuilding and stands by its safety when used correctly. Others fear that it leads to major health issues and early deaths in the sport. In our latest GI Exclusive interview, Samir Bannout goes in-depth about insulin, how it works, and why he thinks it is ruining modern bodybuilding.
Samir Bannout is seeing a trend in modern bodybuilding over the past few decades. To be fair, it’s a trend we’ve all been noticing for quite some time now. Competitive bodybuilding is becoming more and more about excessive muscle mass. Starting from Dorian Yates, to Ronnie Coleman, and jumping ahead to the current Olympia champion Big Ramy – a clear through line is seen. Pushing the limit on muscle mass is the goal of modern bodybuilding.
With such emphasis put on building mass as much and as fast as possible, new protocols with drugs have been concocted to optimize this goal. Insulin is one such drug that has grown in popularity. Insulin can provide faster muscle growth – but it can also have much more dire consequences when abused.
We asked Samir Bannout about his opinion on the direction of modern bodybuilding. What started as a conversation about excessive muscle mass turned into a deep dive into the abuse of insulin. Perhaps the two are connected. In Bannout’s mind, they are both tied together and have put a negative impact onto professional bodybuilding.
Samir Bannout argues that the focus on massive muscle above all else can lead to an impressive physique. But that physique will only last in the short term. He uses legendary champions like Dorian Yates and Ronnie Coleman as examples. Yes, they did both win multiple Mr. Olympia titles in the long term. Bannout isn’t arguing that. But what he does believe is that both of these athletes looked phenomenal the first two to three years as champion… then starts to look worse.
Ronnie Coleman, for example, eventually became an eight time Mr. Olympia champion. That’s the most ever recorded in the history of the sport (only tied with Lee Haney). That being said, most people find Coleman’s physique peak to be around 2001. After that, while he did continue to win – it was clear his physique never hit the same level again.
Now fast forward to today. Modern bodybuilders are still chasing that legendary massive physique of Ronnie Coleman. But now there are new drugs that promise to bring muscle growth even fast. Insulin has become, to some, a necessary element in becoming a larger than life bodybuilder. Much like the overall obsession with excessive muscle – this has Samir Bannout worried.
Samir Bannout doesn’t argue that the drug isn’t effective. It does indeed help build muscle as bodybuilders have been using it. But at what cost? Samir Bannout believes that even when used correctly, consistent use of insulin leads to short term success and long term failures. At worst, it can lead to serious health issues or even death. At it’s best, it will give you two or three years of an incredible physique… and then the quality starts to go down.
“It’s [insulin] a ruin for modern bodybuilding. It’s a ruin for bodybuilding,” Samir Bannout states in our interview. He continues:
“I mean look, now you look at guys like Chris Bumstead. He comes out and stay waisted, sharp, and tight. But those bigger guys who are using insulin on a regular basis. What happens? They may get lean in this area but… you are growing the visceral fat in the inner intestine. It’s imminent that you will have the bulgy fat stomach after a year or two. It may work the first year but as it goes on it will get worse and worse.”
Samir Bannout is no doctor. His statements here seem to be solely based on what he’s observing. He doesn’t know exactly who is and who isn’t using insulin. But he fears that it’s creating a shorter shelf life for bodybuilders. Both in terms of health and the longevity of an amazing physique.
You can watch Samir Bannout go into complete detail about mass muscle and insulin in bodybuilding by watching our latest GI Exclusive interview segment above!
Kai Greene Reveals Incredible Physique at 317Lbs
Kai Greene reveals an impressive physique.
While he may or may not make a return to action, Kai Greene is proving he still has it. Recently Kai revealed his impressive 317lb physique and he looks jacked and shredded.
Kai Greene is an absolute beast of a man. The veteran bodybuilder is always putting in work and keeping himself in great condition. Whether he is looking to step on stage or simply maintain his condition, Kai is always pushing himself to be the best version of himself.
Rumors have been circulating that Kai Greene has been flirting with the idea of a comeback. Many of these rumors have been debunked in the past. So many people have been waiting fir him to make a return to the stage in recent years. Despite that fact, Kai hasn’t made a competitive appearance since 2017. With that said, he’s still maintained his incredible condition.
Recently Kai shared a physique update on his social media. While it wasn’t necessarily out of the norm, what was truly shocking was the reveal that Kai currently weighs 317lbs.
While he may be weighing in over 300lbs, Kai Greene is looking just as jacked and shredded as ever. His physique looks so impressive in fact that he looks stage ready.
Kai Greene never fails to impress. He truly looks impressive and could easily be competitive against any of the top pros in the world. With many people wondering if Kai will compete again, this recent update lends credence to the idea that he could make a return.
What do you think of Kai Greene and his current physique?
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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.
10 Tips to Boost Your Muscle Gains
Building muscle is hard work. And the longer you do it, the harder it gets.
You’ve probably experienced that yourself. In the first couple of years of training, your gains come relatively easily. But then, having built a foundation of mass, you find yourself struggling for every ounce of additional muscle gain. To keep making gains, you’ve got to train harder and smarter than you did before. In this article, we’ll lay out 10 proven tips to take your workouts to the next level to boost your muscle gains.
Tip #1: The Burn Out Set
On your last set of any exercise, finish your muscles off by giving them a super pump by doing 25-30 reps with a very light weight. A Japanese study concluded that you can increase strength and muscle cell size by flushing in more blood and water with a very high rep set done after your normal working sets.
Tip #2: Take Your Delts Out of Your Chest Work
You don’t see too many guys with fully developed upper pecs – but you do see a lot with huge front delts (1).
Have you ever thought that there might be a connection there?
There most definitely is – the front delts are taking over their chest pressing work – especially on the incline press.
Of course, your goal is to cut the delts out as much as possible, so that you can maximally involve your pecs.
So, how do you do it?
Well, it all comes down to the angle of your bench.
Most guys have it way too high. Think about it – if the bench was completely upright at 90 degrees, you’d be doing a shoulder press – and if it was flat at 180 degrees you’d be doing a flat chest press.
Clearly, then, the lower you go the more chest involvement there is. Yet, most guys set the angle at 45 degrees or higher for the incline bench.
That is way too high if you want to cut out the front delts.
So, what’s the ideal angle?
30 degrees.
At 30 degrees, it’ll be all pecs. You won’t be as strong, because you won’t be getting the extra help from the shoulders, but you will be placing all the stress where it needs to be if you are after upper chest growth.
Try setting your incline at 30 degrees on your next chest workout – and just note how much more pec involvement you will feel – and how much sore your chest will be the next day.
Tip #3: Perform Breakdown Sets
Breakdown is a method of training that allows you to hit all the different muscle fiber types during a single set. It was devised by the founder of the International Sports Sciences Association, Dr. Fred Hatfield (aka Dr. Squat).
Perform three-phase sets as follows:
Do 4-6 reps with 85% of your one-rep max
Change to a weight that is 20 percent lighter and perform 10-15 reps
Change to a weight that is 50 percent lighter again and perform 25-30 reps
There is no rest between the phases of the set. This method will allow you to stimulate muscle growth by hitting the full spectrum of fast and slow-twitch muscle fibers (2).
Tip #4: To Pack on Size, Stick to the Basics
Basic compound moves such as the squat, deadlift, bench press, overhead shoulder press, and barbell curl should be mainstays of your program. These exercises have been proven time and time again in helping to build a solid foundation of muscle. Do the first in your body part workouts when your energy level is high, and choose challenging weights that maximize strength (4-6 reps) or size (8-12 reps) gains.
Tip #5: Use Negatives
Negative reps, where you lower the weight very slowly, can actually contribute to more muscle soreness and tissue breakdown than positive reps. Due to the higher degree of generated intensity, you don’t want to overuse this technique. For that reason, you should limit negative training once every few weeks per body part.
Here are a couple of ways you can use negatives to boost your muscle gains …
Put 20 percent more weight on the bar than you normally would and have your partner assist you when lifting the weight while you focus on the negative, Aim to take 3-5 seconds to lower the weight.
Do negatives at the end of your set. Once you reach positive rep failure, have your partner help you with a couple of extra forced reps while you lower the weight as slowly as possible. Remember that speed counts – do ultra-slow reps and you’ll ignite dormant muscle fibers.
Tip #6: Iso Tension
You’ve probably heard about the concept of time under tension (3). It relates to the ideal length of time to maintain tension on the working muscle group during a set. Research indicates that that ideal time is 45-60 seconds.
The problem is that most guys complete a set of 8-10 reps in about half that time. Well, there’s a fantastic way to extend the set and severely ramp up the intensity – and productivity – of the set.
It’s called iso tension, and here’s how it works . . .
Perform a set to failure. Let’s say that you manage to get out 8 good reps. After that last rep, hold the weight in the flex position for as long as you can. You’ll feel an intense burn in the target muscle – which is precisely what you want – fight the burn as long as you can…
It means growth!
Tip #7: Lat Pull Ins
The lat pulldown is meant to target the back, but too often it becomes a bicep dominant exercise. Often the problem is that we don’t maximize the stretch of the lats, which prevents us from getting a strong enough contraction.
To maximize your lat stretch you need to change the way you sit on the lat pulldown machine (4). Rather than straddling the machine and anchoring your knees under the pads, try sitting side-saddle with just one knee anchored. Now perform single-arm lat pulldowns. This will allow you to get a side-twisting stretch in the lats. When you pull down, rotate the lats back and down to get max contraction.
When you do your pulldowns this way you will get a whole lot more lat activation. As a result, you’ll be able to build bigger and wider lats.
Tip #8: Bench to the Neck
The barbell bench press forms the mainstay of many guy’s chest routine. However, the way they’re doing it may not be optimal for chest growth. The traditional form has you bringing the bar down to the mid or low sternum. This is not ideal.
Bringing the bar down in the traditional way drops the elbows down, emphasizing the anterior delts. But, in order to get the full recruitment of the muscle fibers of pec major, the elbows have to be up. This allows the fibers to run at an angle from the humerus to the sternum.
By pressing to the neck you will achieve this ideal elbow position to allow the chest fibers to fire during the movement.
Bench pressing to the neck will feel totally different. For maybe the first time, you will feel the activation right throughout the pecs – which is exactly what a chest mass builder should be doing.
Tip #9: Squat Depth
You know that to get the best leg development you have to be performing full squats. The problem is knowing how far to go down when you have got the weight on your back.
The solution involves four simple steps:
Always squat inside a power rack.
Adjust the side frame rails so that when you are down at the bottom of the squat, the bar just touches them.
Perform a warm-up with just the bar where you are squatting all the way down until the bar touches the side rails.
Only count the reps where the bar touches the rails – if you don’t go down far enough, do it again!
Making this one adjustment will make sure that every rep you do will be fully working your quads, glutes, and hamstrings. Your squats will be purer – which will make your entire body more powerful!
Tip #10: Muscle Isolation
Your focus during a training session should be to maximize muscle breakdown in the shortest possible time frame and to focus on complete isolation of the trained muscle. Here are 4 tips to help you achieve that goal:
Perform front squats and cable squats (with the cables at the lowest setting), to isolate the quads. Keeping the resistance on the front side of the body emphasizes the quads over the glutes.
Perform full chest-to-bar pull-ups. Just bringing the chin up to the bar will not fully contract the lats.
Avoid doing ultra-high reps for abs. The abs should be worked in the set and rep range as any other muscle. Doing too many reps will overstimulate the nerves, inhibiting protein synthesis.
Practice diaphragmatic breathing during ab exercises. Holding your breath limits ab contractibility. It is essential to fully engage the diaphragm to abs to fully contract.
Muscle Building Supplements
For all your muscle building needs, check out the muscle building supplements from Enhanced to help you boost your muscle gains. Enhanced is the home of Big Ramy, Mr. Olympia 2020 Champion, 11x Olympia Competitor Dennis “the Menace” James, and hundreds of other professional bodybuilders, athletes, fitness enthusiasts, and bio hackers who use only the best supplements to boost all of their gains.
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Wrap Up
When it comes to building muscle, knowing exactly what to do can really prove worthwhile in your quest. With strategy and a good plan in place, you will never suffer muscle loss and only continue to see serious gains that you want most. Following these tips and looking at effective muscle building supplements can work wonders for your gains and will continue to allow you to see the best growth possible as you seek that massive and shredded physique.
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
Uribe, Brandon P.; Coburn, Jared W.; Brown, Lee J.; Judelson, Daniel A.; et al. (2010). “Muscle Activation When Performaing the Chest Press and Shoulder Press on a Stable Bench vs. a Swiss Ball”. (source)
Serrano, Nathan; Colenso-Semple, Lauren M.; Lazauskus, Kara K.; Sui, Jeremy W.; et al. (2019). “Extraordinary fast-twitch fiber abundance in elite weightlifters”. (source)
Burd, Nicholas A.; Andrews, Richard J.; West, Daniel; Little, Jonathan P.; et al. (2012). “Muscle time under tension during resistance exercise stimulates differential muscle protein sub-fractional synthetic responses in men”. (source)
Andersen, Vidar; Fimland, Marius S.; Wiik, Espen; Skoglund, Anders; et al. (2014). “Effects of grip width on muscle strength and activation in the lat pull-down”. (source)