Muscle Chemistry Archive
WATCH: Natural Bodybuilder Hip Thrusts 3x Her Weight
Natural bodybuilder hip thrusts 3x her weight for reps.
The final moments of 2021 are underway, and many are spending it unapologetically indulging in food and drinks while lounging around on a La-Z-Boy recliner. But some determined individuals are starting their New Year goals early. Especially natural bodybuilding competitors prepping for 2022 natural bodybuilding shows – including a particular one who hip thrusts 3x her weight!
A perfect specimen of this is April Young, a Professional Natural Bodybuilding Association (PNBA) athlete. She’s got big plans in 2022, including earning her pro bikini card at the International Natural Bodybuilding Association (INBA) Battle for Cancer competition in late May of 2022.
On Instagram (IG), her personal trainer shared a video of her hip thrusting weight for reps 3x her weight – 315 lbs! @harrisbrotherstraining said,
“April is 5 months out from the Inba Battle Against Cancer May 28th!! She’s been putting in that work this off-season and is now up to hip thrusting 3 times her body weight for reps!! (315lbs)
Stay tuned as she preps to rock that stage and claim that Pnba Bikini Pro Card!”
You can see the full IG clip below:
https://www.instagram.com/tv/CXy8ZgeJq89/?utm_source=ig_web_copy_link
You can look at the initial 2022 INBA/PNBA schedule here.
Natural Bodybuilding Bikini Divisions
In natural bodybuilding, the INBA/PNBA has a few Bikini divisions – Bikini Divas, Bikini Mamas, and Bikini Angels. Below is a breakdown of their similarities and differences.
Bikini Divas
Bikini Divas judges tests for a shapely and toned body without overdoing it with muscle mass. Top contenders in this division will have less muscle mass than the Woman’s Bodybuilding category. Presentation and sex appeal are essential criteria as well.
Bikini Mamas
The Bikini Mamas division is looking for the same thing as the Bikini Divas division. However, there’s a catch. As the name suggests, these women are also moms! To compete in this division, athletes must have given birth within the last 1-3 years.
Bikini Angels
This division is open to fitness, bikini, and figure girls with a slight twist: each athlete wears angel wings as part of their attire. Each contestant must display poise and confidence. Your presentation and personality are critical in this class.
We’re not entirely sure which bikini division April Young is competing in this May for the chance to earn her bikini pro card. However, we can assume she may attempt the Bikini Mamas division. According to the IG hashtag – #fitmom – in the IG post above, Young’s a mom. If she wins, she’ll receiver her pro card and have the opportunity to compete at Natural Olympia professionally.
Natural Olympia
Competitors in the INBA/PNBA league compete at each natural bodybuilding competition for a chance of competing at Natural Olympia – The Pinnacle of Natural Bodybuilding. The best drug-testing laboratory tests these natural athletes – World Anti-Doping Agency (WADA). The INBA/PNBA makes sure to drug test their athletes both in-season and off-season. Athletes who fail a drug test at any time will be banned from competing and stripped of their title.
Generation Iron would like to wish April Young good luck in 2022!
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Eddie Hall vs. Hafthor Bjornsson: Who Has Had The Most Significant Transformation In 2021?
Eddie Hall and Hafthor Bjornsson have both gone through serious physique transformations.
Hafthor Bjornsson and Eddie Hall have a long history that could finally come to a head in 2022. Both athletes made a name for themselves as powerlifters and saw plenty of each other during their peak. Now, Hall and Bjornsson have made the transition to boxing but have been unable to face each other. That could change in 2022 if both fighters remain healthy.
This was the problem in September. The two were set to meet but Hall suffered a triceps injury that forced him to back out. Now, the two sides are negotiating to fight sometime early next year.
This is a feud that has been present for years. Hall won the 2017 World’s Strongest Man competition with Bjornsson finishing second. The very next year, after three runner-up finishes, Bjornsson was able to take the title from Hall. In 2016, Hall became the first person ever to deadlift 500kg (1,102lb). None other than Hafthor Bjornsson topped this world record by a single kilogram in 2020.
To go from strongman rivals to boxing rivals was an easy transition. The overall physique transformations that both athletes have gone through took a bit more work. They are eye-opening and impressive in their own ways. The question is — who has gone through the better transformation in 2021?
Eddie Hall
Strongman athletes are a different breed. The strength they display is other worldly and this is why they must keep on the weight and take in a hefty amount of calories. For Eddie Hall, his meals would total around 12,000 calories when he was lifting competitively.
Hall admits to eating many times throughout the day and even adding some extra at night to make the calorie intake necessary to obtain strength. This is the biggest difference since transitioning to boxing. Hall now consumes around 6,000 calories, which is half of what he used to do. This includes anywhere from five or more protein shakes per day.
Hall has lost nearly 100 pounds since focusing on his boxing career. His tricep injury did not help but he quickly returned to training with his other arm. Hall begins his day with a mile and a half, run or walk, in the morning before he hits the ring for training. His overall passion for boxing and dedication to get in the ring has been incredible and makes for an exciting year in 2022.
Unlike Bjornsson, Eddie Hall has not stepped in the ring just yet. He has not appeared in any exhibition bouts and does not plan to at the moment. His September fight with Bjornsson was set to be the first of his career. It still will be but just a few months later. The work and overall transformation that Hall has made is as impressive as it gets.
Hafthor Bjornsson
Hafthor Bjornsson is called “The Mountain” and for good reason. He is a former World’s Strongest Man champion who also has three Arnold Strongman Classic victories. Bjornsson even appeared on “Game Of Thrones” starring as big beast because of his incredible size. Since moving to the boxing ring, Bjornsson has slimmed down significantly and is as shredded as ever.
Bjornsson’s most recent fight came against Devon Larratt, who stepped in for Hall following his injury. The 6-foot-9 athlete entered the fight around 328 pounds. This was significantly less than the 450-pound mark that Bjornsson would remain at when lifting competitively.
While lifting, Bjornsson would eat up to seven meals a day that totaled around 10,000 calories. Since making the transition to boxing, Bjornsson has cut down to about 3,000 calories and four or five meals. Training has also changed as he was lifting heavy for fewer reps leading up to a competition. In the offseason, Bjornsson would add more reps to his sets.
Now, Hafthor Bjornsson has been focusing on boxing technique and endurance. This is necessary to last in the ring for the duration of a fight. This includes little to no weight training. Bjornsson focuses on his work in the ring while still performing push-ups and sit-ups.
Hafthor Bjornsson completed two exhibition fights against Steven Ward and Simon Vallily before taking on Larratt in his first professional fight. Bjornsson is now 1-0 in his career with his next fight looking like it will be against Hall in 2022.
Who is the winner?
So who has had the best transformation in 2021?
Both Eddie Hall and Hafthor Bjornsson have made incredible progress and looking shredded in preparation for their boxing match. What we do know is that both fighters will be ready after months of tension building up.
For more news and updates, follow Generation Iron on Facebook, Twitter, and Instagram.
Optimum Nutrition Gold Standard 100% Isolate Review
Get this high-quality whey for serious gains with a premium isolate.
Product Overview
The importance of a quality protein powder cannot be overstated. For those seeking serious growth, the right protein supplement can enhance all of those bodybuilding gains. With proper attention to protein intake, and taking the supplement at the right time, you will have the best approach to building muscle and enhancing recovery for all of those health and performance goals. Finding the right protein can be challenging but Optimum Nutrition Gold Standard 100% Isolate is the perfect whey isolate to boost growth and see those desired changes you want most.
A great protein supplement will work to give you plenty of protein post-workout so you see serious gains. Your muscles need protein to grow and by giving them what they need when depleted only ensures they grow back bigger and stronger. On top of that, you work to optimize recovery to heal and repair those worn-down muscles. A whey isolate is also perfect for weight loss and management as you seek those desired body composition changes.
Optimum Nutrition Gold Standard 100% Isolate is a high-quality whey isolate powder with 25g of protein and 5.5g of naturally occurring BCAAs perfect for growth and recovery.
Optimum Nutrition is part of a global nutrition group that has set the bar high for sports nutrition for over 30 years. Helping performance athletes meet their goals, Optimum Nutrition works to develop great supplements for all of your sport and fitness needs. With strict requirements on raw materials needed to produce such high-quality supplements, they take pride in knowing their products are the best for crafting physique and working to accomplish all fitness goals.
Gold Standard 100% Isolate Highlights
Optimum Nutrition Gold Standard 100% Isolate is created through a sophisticated filtration process that isolates out the protein, leaving you with minimal to no fats and carbs. What you get is a fast-digesting protein perfect for improved digestion and better nutrient intake. With 25g of protein, this supplement only has 1g of carbs and 5.5g of naturally occurring BCAAs per serving to assist with all things related to muscle building and growth. Great flavors are matched by a quality supplement to give you a fantastic option for your post-workout gains.
Ingredients
Hydrolyzed Whey Protein Isolate: A very filtered form of whey, this is smaller and faster than a normal whey isolate, allowing for easier digestion and better absorption. What you will also find is that for those who may be intolerant to dairy, it won’t be as upsetting on your stomach since this works more efficiently (1).
Whey Protein Isolate: A filtered form of whey, the carbs and fat are taken out almost completely, leaving you with a quality protein perfect for building muscle, enhancing recovery, and working to better your weight loss and management goals (2,3).
Other Ingredients
Natural & Artificial Flavors, Lecithin, Salt, Cocoa, Sucralose
Calories
100
Protein
25g
Carbs
1g
Fat
0g
Sugar
1g
Flavors
Caramel Ice Cream, Chocolate Bliss, Chocolate Mint Brownie, Rich Vanilla
Number Of Servings
24
Price, Flavors & Effectiveness
Optimum Nutrition Gold Standard 100% Isolate is a great protein powder for those looking to increase growth, enhance recovery, and use a fast-digesting protein to ensure ease on your stomach and effective absorption of these nutrients. This powder comes with two serving options in 24 servings and 44 servings, depending on your preference. Four great flavors in Caramel Ice Cream, Chocolate Bliss, Chocolate Mint Brownie, and Rich Vanilla offer nice variety for the best in terms of taste.
Pros
25g of protein perfect for muscle building and recovery
Great flavors to provide for an awesome taste
5g of BCAAs ensures you see results when it comes to muscle growth
Low in sugar, carbs, and fat for your bodybuilding goals
Cons
Could have more servings per container for the price
Price: $35.99/ 24 servings
Best Time To Take
To maximize your results with this protein powder, take this 30 to 60 minutes after your workout, or you can use this for a snack as well. This is a great way to meet your protein requirements and increase gains given this is a high-quality whey isolate.
For the best shake with this powder, mix one scoop with 6 to 8 fl. oz. of water or your desired beverage and shake or blend for 30 seconds.
Check out our list of the Best Protein Powders to see where Optimum Nutrition Gold Standard 100% Isolate landed!
Wrap Up
Optimum Nutrition Gold Standard 100% Isolate is a high-quality whey protein supplement perfect for boosting your bodybuilding goals. With 25g of protein and minimal carbs and fat, as well as sugar, this supplement also works to optimize your health on top of all things gains. Optimum Nutrition knows the needs of athletes and seeks to make only the best for health and performance. What you are really getting is a very filtered whey protein supplement perfect for seeing growth with great flavors and easy digestion. Try Optimum Nutrition Gold Standard 100% Isolate today and have the best on your supplement shelf.
Try Optimum Nutrition Gold Standard 100% Isolate Today
Generation Iron may receive commissions on purchases made through our links. See our disclosure page for more information.
Let us know what you think in the comments below. Also, be sure to follow Generation Iron on Facebook, Twitter, and Instagram.
*Images courtesy of Optimum Nutrition and Envato
References
Lockwood, C.; et al. (2017). “Effects of Hydrolyzed Whey versus Other Whey Protein Supplements on the Physiological Response to 8 Weeks of Resistance Exercise in College-Aged Males”. (source)
Cooke, M.; et al. (2010). “Whey protein isolate attenuates strength decline after eccentrically-induced muscle damage in healthy individuals”. (source)
Pal, S.; et al. (2010). “Effects of whey protein isolate on body composition, lipids, insulin and glucose in overweight and obese individuals”. (source)
YouTubers Jujimufu And Joey Szatmary Complete 43 Sets Of Box Squats
Jujimufu and Joey Szatmary went through a legendary squat session.
Jon ‘Jujimufu’ Call and Joey Szatmary are fitness YouTubers with huge followings. Recently, the duo joined forces to recreate a legendary squat session. They competed 43 sets of box squats at the EliteFTS training equipment headquarters in London.
The YouTube sensations began the session with the intention of battling like Chuck Vogelpohl and Dave Tate. The two Ogot together for a squat session that was supposed to feature eight sets of two reps with 405 pounds. Once those sets were complete, Tate wanted to be the last one standing and decided to add some more sets. Nearly an hour later, the two completed 40 sets of box squats before Vogelpohl ended up being the winner.
Tate was present in London for this recent squat session, along with Sam Brown. The two began with eight sets of two reps with 330 pounds. There was little rest between sets as Call and Szatmary started their sets after the other finished.
Jujimufu and Joey Szatmary completed 30 sets with this weight before some more was added. Tate added 50 pounds for the final 13 sets. It took 43 sets for Call to step back and declare Szatmary, who was completing as many as six reps, the winner. The full video was posted to Jujimufu’s YouTube page.
Jon ‘Jujimufu’ Call has become a fitness freak. He consistently shows off his latest eye-opening feats for his 1.7 million followers on Instagram. This includes full splits with his feet on two chairs while performing a shoulder press with a barbell. It is no surprise to see him take on a squat session of this magnitude.
Chuck Vogelpohl was the winner of the original squat session. He is a powerlifting legend who is often forgotten about. He competed in weight classes that spanned from 90kg to 125kg. He was an extremely intense powerlifter during his career, which was almost two decades long. Vogelpohl was victorious in many events but it all culminated during the 2006 WPO World Finals. During his career, Vogelpohl squatted 1,175 pounds and deadlifted 835 pounds.
The duo of Jujimufu and Joey Szatmary have completed many feats of strength in their careers and there will be plenty more coming. This was an incredible competition that must be seen.
For more news and updates, follow Generation Iron on Facebook, Twitter, and Instagram.
New Discovery To Make Awesome Tasting CHOCOLATE Protein Drinks!
I have discovered the BEST way to make chocolate protein shakes. This product right here is UNBELIEVABLE. The best part, it’s 100% natural and a much better alternative to Nesquik.
You can get it on Amazon.com for like $20.00. Anything made in Europe 9 out 10 times it is much healthier from an ingredient stand point than U.S.A. made products. This product is made in Spain. It’s the perfect chocolate powder additive for protein powders.
Protein Shake1/4 cup of Oatmuscle1/3 cup of Muscle Shake1 or 2 bananas2 tbs of Raw Honey2 Servings of ColaCoaOMG so freaking good!!
Post Workout Drink1/4 cup of Total Frag 2502 Servings of ColaCaoThis gives you the four things the body needs post workout: Protein, Carbs, Electrolyes, and Anti-oxidants! (don’t forget the basics my friends)
Alex Rogers is a supplement manufacturing expert. He has been formulating, consulting, & manufacturing dietary supplements since 1998. Alex invented protein customization in 1998 & was the first company to allow consumers to create their own protein blends. He helped create the first supplement to contain natural follistatin, invented whey protein with egg lecithin, & recently imported the world’s first 100% hydrolyzed whey.
Patrick Moore: You Will Not Make Money In Bodybuilding If You Avoid This Vital Tactic
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Patrick Moore explains how the “eat, sleep, train” mentality is not enough to earn money in bodybuilding. Marketability is now vital.
Patrick Moore is not simply a pro bodybuilder. He’s a pro bodybuilder that started over from one sport to the next. Originally a boxer, he eventually restarted from the ground up in competitive bodybuilding. Now he’s a highlight athlete with much promise to become a legendary champion.
Seeking athletic success is hard from the start, doing it twice by starting over in a different sport is even harder. That’s why we asked Moore to share his advice on how to be successful starting out in bodybuilding. In our latest GI exclusive, Patrick Moore explains that excelling at building muscle and shred is not enough. It is now necessary to sell yourself, and sell yourself well, as a marketable personality.
There is no doubt that the internet age has changed bodybuilding significantly. Not only has it changed the way fans interact with the sport and its athletes. It’s also completely revolutionized how sponsorships work. Gone are the days of the Weider contract. This is something that many bodybuilders and industry professionals have spoken about over the past decade. Patrick Moore believes it hasn’t been stated enough. He cannot express just how important it is to become marketable as a personality in order to earn financial success in bodybuilding.
During our conversation with Patrick Moore, he makes one thing very clear. Essentially, being good at just bodybuilding is no longer enough to succeed financially in the sport. Only a select few of competitions award high level prize money. And even then, statistically your odds of being that champion to win the $400,000 Olympia prize money is very slim. It’s not something that can be relied on.
The internet era and social media has put the tools directly in the athlete’s hands now. Massive multi-year contracts don’t get offered the same way anymore. Now, it’s just as vital to have an online presence as it is to win bodybuilding shows. This doesn’t mean you have to be a schmoozing online influencer. But it does mean you need to find a way to market your personality into engagement online.
Of course, marketability is not a replacement for passion and hard work in the sport. But it just might be a more vital aspect of being a pro bodybuilder than most people realize going into the sport.
“The first thing you have to do is love the sport or the training,” Patrick Moore states in our interview. He continues:
“Because anything that comes subsequently from that is going to be based off of your placing at shows. The amount of attention you are able to generate online. You have to be an athlete. You have to be a representative of the sport. And you have to marketable. And I say that because marketability is one thing I think a lot of people do not realize has to be present in this day and age.”
Patrick Moore continues to express that the old school days of only focusing on training and dieting are gone.
“You can’t just be the guy who goes into the gym with your hoodie on and train and then leave out and then think that you’re going to make money. It just doesn’t happen like that. Because you have to think what generates ticket sales, merchandise sales, whatever it is – you have to be a hard worker. So I would tell new guys coming up. don’t expect the sponsorships, don’t expect anything… you have brands that monitor. They’ll watch how you interact online so if they see that you get a lot of engagement, they may then be inclined to extend your sponsorship. So where guys will say I’m not going to do online stuff because that’s stupid and it’s a waste of time. Okay, well you’re just leaving an opportunity on the table for an athlete who is willing to do that… you can’t just eat, sleep, and train. That’s a dream. That’s not going to happen. Not if you want to be successful.”
Ultimately, there are various paths to success. No one single mold will be the mandatory subset needed to 100% succeed. But it’s also foolish to believe that investing time and energy into these strategies is a waste of time. A person passionate about bodybuilding should be willing to do whatever it takes to become successful and a champion.
To leave an entire option on the table, as Patrick Moore puts it, is lowering your odds. If bodybuilding is your life – even if you hate social media – you might have to make that kind of sacrifice and learn to engage with these tools. Otherwise, you’ll be significantly cutting your chances short in the modern playing field.
You can watch Patrick Moore go into full detail on his experiences building his brand in bodybuilding and his vital tips in our latest GI Exclusive interview segment above.
WATCH: Russell Orhii Completes PR Bench Press Of 446 Pounds
Russell Orhii continues to put up massive numbers in the gym.
Russell Orhii continues to be a powerlifter that is on the rise. He has put up some memorable performances in competition and is not shy about showing some massive lifts in social media. Recently, Orhii took to Instagram to show off another personal record feat of strength.
A personal record is a milestone for powerlifters as they continue to build strength in training sessions. For Orhii, this came in the form of a 446-pound bench press on Tuesday. Orhii lowers the weight to his chest, pauses quickly, then moves the weight back up. Orhii then jumps to his feet after his latest accomplishment.
“? BENCH PR ?
446lbs/202.5kg X 1
I hit a PR every time I come back from vacation ?
Shout out to the brodies for providing the vibes for todays session”
Russell Orhii spent some time in Hawaii enjoying vacation. This was some time off to rest and recover. It seemed to work for the powerlifter. Orhii even commented in his caption on how he always hits personal records after a vacation. This is becoming a theme for Orhii but he is no stranger to world records either.
Orhii put on a show during the 2021 IPF Powerlifting Championships. He set two world records in the 83kg division and there could be more to fall in 2022. It began with a 320.5kg (706.7lb) squat, which was a world record. He also set a new record with a total of 841kg (1,854.3lb). This includes a 187.5kg (413.4lb) bench press and 333kg (734.2lb) deadlift.
The squat record did not last long as Orhii beat his own mark at the 2021 USAPL Nationals. He completed a 323kg (712lb) squat to set a new record. This is a lift that could continue to improve in upcoming weeks.
If this training session is any indication, Orhii is looking to set some more records. This bench press was over 30 pounds heavier than that at the IPF Powerlifting Championships. Also, Orhii recently set a new personal record with a 733-pound squat. This is much heavier than his current IPF world record.
There is no doubt that Russell Orhii has shown interest in breaking some new personal marks. When comparing his recent work in the gym to that in competition, it could be a big year for the powerlifter in 2022. It will be a must-see event when Orhii takes the stage in competition once again.
For more news and updates, follow Generation Iron on Facebook, Twitter, and Instagram.
These Tom Platz Videos Will Pump You Up for Your Next Leg Workout
Tom Platz – The King of Quads
Tom Platz arguably had the most insane legs of all time (and still does based off recent video footage!). If this name doesn’t ring a bell for you, you have been missing out on something great all your life. Platz is a golden-era bodybuilder and stepped on the Mr. Olympia stage along with Arnold Schwarzenegger.
Tom’s legs got the way they were because of his insane workouts. We’re sure you might have seen hundreds, if not more, workout videos, but you’ll never have seen anything like the Tom Platz leg workouts.
If you’re one of those people who despise leg days and can’t find the motivation to train your wheels, watching a Tom Platz training video before hitting your legs can be the motivation you so badly need.
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Tom Platz loved squatting and swore by the exercise. He considered squats to be the best leg exercise and relied heavily on them in his leg workouts. After squats, he preferred hack squats and sissy hack squats.
Many of us mortals might get light headed just thinking about the volume of squats he performed. All of us can learn a lot about squatting and having a better form by following Platz’s principles.
How Many Can You Do?
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We’re sure you might be doing leg extensions and leg curls in your workouts, but have you ever done these exercises the way Platz does them? Chances are, Tom Platz is the only person who does them the way he does and that’s why he has the legs he has.
In your next leg workout, get yourself a spotter, but instead of asking him for support, tell him to add resistance to your reps. Adding external resistance to the weights will fill your muscles with blood and lactic acid, giving you a gorging pump.
Taking it to the Extreme
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Tom Platz has a very different view about training than many of his peers. Listen to him talk and you’ll realize he’s all about hitting failure with every set. There is nothing called overtraining in his dictionary.
At the same time, in his bodybuilding days, Platz’s leg workouts were so intense that he only trained his legs twice a month. Tom’s range of motion while performing his exercises is something we all can learn.
Platz – The Trainer
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You can take a bodybuilder of out bodybuilding, but you can’t take the bodybuilding out of a bodybuilder. Tom Platz now spends his time training people and we can all access his infinite bodybuilding wisdom through these videos.
Before a workout, you never know how many reps Platz is going to do or how many reps he’s going to make his trainees do. He’s all about going until the body can’t take any more. Platz didn’t believe in making his workouts look beautiful. Tom believed if he made his exercises look nasty, his wheels would turn out nasty as well. He was right!
Some Squatting Tips to Take Away
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Always keep your back straight while squatting. Don’t bend forward as it puts more tension on your lower back and glutes and recruits less of your quads. Squeeze and keeps your quads tight throughout the exercise.
While squatting, make your nose your pivot point. Your nose should go straight down perpendicular to the ground as you squat. It should be like jumping straight into a swimming pool. If your nose looks like you’re diving into the pool, you’re doing it wrong.
To wrap things up, look at this video of Tom Platz doing 23 reps with 525lbs on the bar. Platz has a smile on his face all throughout the set. This shows how much he loves what he does. Before we part, always remember, you’ve got five more left in you.
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Who has the best legs in the bodybuilding industry in your opinion? Let us know in the comments below. Also, be sure to follow Generation Iron on Facebook and Twitter.
*Header image courtesy of Tom Platz YouTube.
5 Exercises To Build Horseshoe Triceps
5 Exercises To Build Horseshoe Triceps
If your goal is to build sleeve-splitting arms, you can’t overlook your triceps. Most people make the mistake of going too hard on their biceps but skip training their triceps. Your arm development can never be complete without some ripped triceps.
Your triceps have three heads; long, lateral and medial. You need to be training them from all the angles to ensure an overall development. A combination of isolation and compound exercises is the most effective way of building horseshoe triceps.
1. Cable Pushdowns – 3 Sets 15 Reps
Cables are a great way to maintain a constant tension on your target muscle throughout the movement. While using the cables, you have the same amount of tension on your triceps at the top of the movement as you have on the bottom.
Stand at an arm’s length from the pulley machine. Attach a straight bar to the pulley and grab it with an overhand grip with your thumbs over the bar. Keep your elbows pinned to your side and hold and squeeze your triceps at the bottom of the movement.
2. Skull Crushers – 3 Sets 12 Reps
Skull crushers are an incredibly effective exercise when it comes to building ripped triceps. This exercise is also known as head smackers. Skull crushers train the long head of your triceps. The long head is also the hardest part to develop as only a few exercise can target it optimally.
You can use a straight bar or an EZ bar for this exercise. Make sure you have a complete range of motion while performing this exercise. Keep your elbows fixed at a single position, hold and squeeze your triceps at the top of the movement.
3. Smith Machine Close Grip Bench Press – 3 Sets 12 Reps
Smith machine close grip bench press works on the medial and lateral heads of your triceps. Using a Smith machine adds tension to your triceps while performing this exercise. Performing exercises with a complete range of motion are the secret to building horseshoe triceps.
Keep your elbows pinned to your sides throughout the movement. If you don’t have an access to a smith machine in your gym, you can perform the close grip bench press on a flat bench.
4. Cable Overhead Rope Tricep Press – 3 Sets 15 Reps
Ropes can target your triceps from a completely new angle. Overhead presses train the long head of your triceps. Keep your elbows pinned to the side of your head throughout the movement.
Keep the ropes together at the bottom of the movement, spread them out at the top and squeeze your triceps. Make sure you’re not using momentum while performing this exercise. Use moderate weights so you can handle and keep your reps slow and deliberate.
5. Dips – 3 Sets 15 Reps
By this point, your triceps will be completely exhausted. Dips can be a complete triceps buster and are a great exercise if you want shredded triceps. You can perform this exercise on parallel dip bars or on a flat bench.
If bodyweight version of this exercise is too easy for you, you can add extra resistance by using weights. Follow an explosive motion while performing this exercise. Hold and squeeze your triceps at the top of the movement.
Which is your favorite triceps exercise? Let us know in the comments below. Also, be sure to follow Generation Iron on Facebook and Twitter.
*Header image courtesy of Envato Elements.
MTS Nutrition Outright Bar Review For A Whole Food Protein Bar
See how this protein bar stacks up with others on the market.
Product Overview
When looking for a great protein bar, it can be hard to find the right one. So many are just basically candy bars and for a supplement that should help you, the risk of hurting you is so much greater. A protein bar should never replace a meal unless you absolutely need it to, and sometimes we are just too busy. While we’ve shared in the past some great protein bar options, we wanted to share one that was not so good so you can compare and make the decision for yourself. MTS Nutrition Outright Bar claims to be a quality protein bar, but just how effective is it?
A top tier protein bar will be packed with protein so you can assist with your muscle building goals, as well as staying full. The right one will also contain plenty of fiber and little to no sugar, for this is a real gains killer. Convenient and affordable is the name of the game and Outright Bar just doesn’t quite fit into our criteria.
MTS Nutrition Outright Bar contains real ingredients with whey protein and a good protein bar taste.
MTS Nutrition is a company seeking to make good quality supplements for their consumers to promote better health and fitness, as well as great gains. With a focus on quality control and transparency, they aim to stand out in the sports supplement industry as an honest company. With products ranging from all kinds of supplements, this protein bar was created to promote better health and wellness. With advanced formulas and ingredients, they hope this comes through with their products.
MTS Nutrition Outright Bar Highlights
MTS Nutrition claims this bar is outright delicious and outright real. Made with whole foods, the main ingredient in here is the whey isolate used by their own protein powder called MTS Machine Whey. So, this bar is dependent on the quality of their whey protein which in our review shows it doesn’t add up to par with others on the market. With 15g of protein, 26 grams of real carbs, and 12 grams of fat, this bar has a decent ratio of macronutrients and does stack up with others in this regard. The amount of flavors is immense and begs the question as to just how natural this bar can be if the variety in flavors is so high.
Ingredients
Whey Protein Isolate: A more filtered form of whey, this isolates out the protein so you get majority protein and reduced carbs and fats. This will help with muscle growth, recovery, and work to keep you full while aiding in those weight loss goals (1).
Rolled Oats: Have antioxidant effects and are a great source of carbs that may in fact help lower cholesterol (2).
Peanut Butter: A nice source of fats, this can reduce appetite, increase energy levels, and provide for a nice ingredient especially for bodybuilders on a mission.
Honey: A good source of antioxidants, this can also help with digestive issues (3).
Other Ingredients
Natural flavors, Extra ingredients depend on specific flavors
Calories
280
Protein
15g
Carbs
26g
Fat
12g
Sugar
17g
Price, Flavors & Ingredients
MTS Nutrition Outright Bar is a decent protein bar designed to fill you up and help you see those gains you want but is higher in sugar and carbs than those top tier bars we love. At $30 for 12 bars, each bar is $2.50. There is an option to buy one bar for $2.99 as well, although we feel that is high for the overall quality.
With this bar, there are tons of flavors. They include:
Peanut Butter Oatmeal Chocolate Chip
Peanut Butter Oatmeal Raisin
White Chocolate Cranberry Peanut Butter
Butterscotch Peanut Butter
Chocolate Chip (Almond Butter)
Banana Walnut Peanut Butter
Toffee Peanut Butter
S’mores Peanut Butter
Cookies & Cream Peanut Butter
Oatmeal Raisin Almond Butter
Vegan Chocolate Chip Peanut Butter
Vegan Banana Walnut Peanut Butter
Oatmeal Raisin Almond Butter
Vegan Chocolate Chip Peanut Butter
Vegan Banana Walnut Peanut Butter
Chocolate Dough Peanut Butter
Cashew Butter Cinnamon Sugar Donut
Peanut Butter Variety Pack
Peanut Butter Mochaccino White Chocolate Chip
Peanut Butter CRISP White Chocolate Chip
Peanut Butter Apple Cinnamon
Peanut Butter Pumpkin Pie
Peanut Butter Peppermint Cookies& Cream
Peanut Butter Gingerbread
Sunflower Seed Butter Chocolate Chip
Peanut Butter Mint Cookies & Cream
Pros
Does contain whey isolate to give you some protein
Decent flavor options
Cons
Price doesn’t match quality
High in sugar compared to some of the top bars on the market
Price: $30.00
Check out our list of the Best Protein Bars for the best protein bar options around!
Overall Value
MTS Nutrition Outright Bar is one of those protein bars that claims to be a top supplement. But it really feels average to us. Compared to some others on the market, it just doesn’t hit the mark that we aim for when recommending products. But we wanted to at least share so you can compare, have options, and make the choice for yourself. What you are really getting is an average protein bar with decent ingredients and an overwhelming number of flavors to choose from. Check out MTS Nutrition Outright Bar and compare with others to find the right one for you.
Try MTS Nutrition Outright Bar Today
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*Images courtesy of MTS Nutrition and Envato
References
Cooke, M. et al. (2010). “Whey protein isolate attenuates strength decline after eccentrically-induced muscle damage in healthy individuals”. (source)
Grundy, M.; et al. (2018). “Processing of oat: the impact on oat’s cholesterol lowering effect”. (source)
Samarghandian, S.; et al. (2017). “Honey and Health: A Review of Recent Clinical Research”. (source)