Muscle Chemistry Archive
Turn Your Triceps Into Horseshoes With This Workout
A Triceps Busting Workout
It is no surprise most men are obsessed with the size of their arms. For most of these men, the obsession fades away after training their biceps. A triceps workout shouldn’t be overlooked as they are half of your arms.
When you flex your triceps, it should look like a horse kicked you in the back of your arm. If you train your bis and tris on the same day and your triceps are lagging as compared to your biceps, you should consider training them at the beginning of your workouts.
1. Straight Bar Cable Pushdowns – 4 Sets 20 Reps
The straight bar cable pushdowns is an isolation exercise which will get the blood flowing in your triceps and will get you a good pump. The high volume will help you in pre-exhausting your triceps, so you don’t have to use super heavyweights.
In all the triceps exercises, keep the reps slow and controlled. Pin your elbows to your sides and complete a rep. Exhale, pause and squeeze your triceps at the bottom of the movement. Slowly return to the starting position and repeat without using any momentum.
2. Single Arm Overhead Dumbbell Extensions – 3 Sets 15 Reps
Your triceps consist of three heads; lateral, medial and long. You need to train all of them equally to ensure an overall development. Overhead movements like the single arm overhead dumbbell extension work the long head which is the most stubborn of the three triceps heads.
Hold a dumbbell in your right hand and extend your right arm over your right shoulder. Stick your right bicep to your right ear and slowly lower the dumbbell towards your left shoulder. Return to the starting position and squeeze your triceps at the top of the movement.
3. Skull Crushers – 3 Sets 12 Reps
Skull crushers are one of the most effective exercises when it comes to building size and definition in your triceps. The skull crushers work your long triceps heads. If you’re trying this exercise for the first time or are attempting a PR, make sure you have a spotter.
Lie on a flat bench with your face towards the ceiling and arms extended over your shoulders. Your elbows should be in line with your shoulders and pinned at this position throughout the exercise. Slowly lower the bar so the barbell is an inch away from your forehead. Return to the starting position and flex your triceps.
4. Dumbbell Kickbacks – 3 Sets 12 Reps
Dumbbell kickbacks work the lateral and medial heads of your triceps. Most people make the mistake of going too heavy on this exercise. Use a weight which you can handle and can maintain a full range of motion.
Hold a dumbbell in your right hand, place your left foot in front of your right foot while maintaining a slight arch in your back. Pin your right elbow to your side and bring the dumbbell to your chest. Extend your elbow so your arm is fully extended and flex your triceps at the bottom of the movement.
5. Close Grip Bench Press – 3 Sets 10 Reps
Close grip bench press is a compound exercise which helps in building overall strength and size in your triceps. The close grip bench press is a variation of the normal grip bench press which works your chest.
While performing the close grip variation, grab the barbell just outside your chest. Keep your elbows and forearms parallel to each other throughout the exercise. Doing this will recruit your triceps in place of your chest.
6. Superset – Diamond Push-ups / Bodyweight Dips – 4 Sets 15 / 15 Reps
The diamond push-ups and dips superset is the last exercises in this triceps workout. This superset will smoke your triceps if they aren’t already. In the diamond push-ups, place your hands under your chest so that your index fingers and thumbs are touching to form a triangle.
After you have completed 15 reps on the diamond-pushups, move onto the bodyweight dips without taking any rest in between. In the bodyweight dips, your chest should be in line with your hands at the bottom of the movement. In both the exercises, pause 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.
The 10 Best Back Exercises For Men
The Ultimate Back Exercises
A shredded back is what separates the men from the boys. A good back training session should be as brutal as a hardcore leg day. You should be running on fumes by the end of your back workouts.
If you want a cobra back, you need to constantly shock your muscles with different exercises. Your back is one of the biggest muscle groups and you need to target it from every angle for optimal results. We have put together the list of back exercises you can try during your next workout.
1. Pull-Ups
Pull-ups are one of the best back workouts. Arnold Schwarzenegger swore by them and performed 50 reps of pull-ups at the beginning of his back workouts. If bodyweight pull-ups are too easy for you, try the weighted version.
2. Seal Rows
Seal rows are an isolation exercise which works your lats. Lie facedown on a bench and perform barbell rows. Doing so will keep you from using your secondary muscles and momentum to lift the weights. You can also perform this exercise on an incline bench to target your lower lats.
3. Pull-Overs
Pull-overs are one of the most underutilized exercises. This exercise is incredibly effective in building a V-taper. Keep your elbows locked out throughout the movement and maintain a full range of motion.
4. T-Bar Rows
Rowing exercises like the T-bar rows help in building the thickness in your back while exercises like pull-ups and lat pull-downs help with broadening your back. If you don’t have an access to a T-bar row machine at your gym, use a barbell for this exercise.
5. Lat Pulldowns
Lat pulldown is a textbook back exercise. It is great at targetting your lats. Most people make the mistake of going too heavy on this exercise. Make sure you sit straight and don’t use momentum to bring the bar down.
6. One Arm Cable Rows
Using cables in your exercises help you in maintaining constant tension on your target muscles. One arm cable rows will help you in isolating your lats. You can perform this exercise while standing or seated.
7. Barbell Rows
Barbell rows are a compound exercise and will help in building muscle mass and strength in your back. Keep an arch in your back while performing this exercise. Bring the bar to your lower abs at the top of the movement.
8. Wide Grip Seated Cable Rows
Wide grip seated cable rows will add to the width of your back. Don’t lean back while performing this exercise. You could also try the underhand grip or a different cable attachment.
9. Dumbbell Rows
Dumbbell rows are incredibly effective at building size, definition, and thickness in your lats. You can perform the single-arm or the double-arm variation of this exercise. Using lifting gear like lifting straps can help you lift more weights as it eliminates your grip.
10. Deadlifts
We saved the best for the last. Deadlift is a compound exercise which should be a part of your back workouts. It is best to perform this exercise at the beginning of your workouts when you’re fresh.
Which is your favorite back exercise? Let us know in the comments below. Also, be sure to follow Generation Iron on Facebook and Twitter.
Interesting Protein Sources You Didn’t Know Were Out There
Pump yourself with these unique protein sources for optimal gains.
Our protein sources are important to us. We usually stick to the staples like lean meats, beef, and those valuable protein supplements, but often times neglect the fact there is so much more out there. These unique and interesting protein sources may be unknown, but it is most certainly a missed opportunity to pump yourself with that vital protein so you only see huge gains. And as we all know, protein is imperative to growing our muscles and seeing those desired gains.
While our typical protein sources get the job done, sticking to a strict diet can be challenging and the same old foods can feel monotonous, not allowing us to fully diversify and expand our diet into foods we may actually enjoy. By incorporating these foods into our diet, we give ourselves a chance to still see awesome growth while also adding variety to our nutritional routine.
Let’s take a look at some of these protein sources so we get the most out of each and every meal. You may be surprised by some of these and will definitely want to incorporate into your routine. And who knows, these may boost your growth even more than before.
Why Protein Matters
Protein is the building block of all muscle. Without protein, our muscles won’t grow and we will never see those desired gains. But protein also carries other benefits that are not only beneficial, but also essential for certain goals of ours as we try and be the best we can be.
Traditional sources of protein like chicken, turkey, fish, other lean meats, beef, eggs, and so on are matched by those protein supplements coming from whey, pea, brown rice, soy, hemp, among others. That’s a lot of options. But these interesting protein sources will still provide the following benefits so you see those gains you want most:
Boost muscle growth so you increase strength and size and aid in that desired physique (1).
Increase recovery to repair those damaged muscles and work for better muscle growth (2).
Help with weight loss by keeping you full for less snacking as you curb those unwanted cravings (3).
Pack you with nutrients from each respective source like vitamins and minerals to aid in your training and overall health.
Protein matters because it affects your gains. Neglecting the importance of protein would be a terrible disservice and one you can’t afford to have.
Top Protein Sources You Never Knew Of
Let’s jump into some of these interesting and unique protein sources you may not have heard of. Each with their own respective benefits, these can be added to existing dishes you eat, or may even inspire others to diversify your diet while still seeing growth.
Seaweed is an interesting source and some may like it while others may not. An easy way to get this into a dish is to crumble it up so it blends in with the rest of it. You will get around 2-9 grams of protein per cup, and while it may take a lot of seaweed to reach one cup, it is still worth it.
Parmesan Cheese
We all love parmesan cheese, especially over a great pasta dish. With around 8 grams of protein for one ounce, that is a pretty large amount for this. Unfortunately, for those who avoid dairy, this is obviously not a suitable option. For those who love cheese, it doesn’t get any better than this.
Chia Seeds
Chia seeds are a great staple for smoothies and with these, you will get 4 grams of protein in two tablespoons while also receiving a high amount of fiber. These can add a nice crunch to those yogurt parfaits, puddings, ice cream, and even salads as just another added ingredient.
Spinach is a staple leafy green but surprisingly has around 5 grams of protein per cup which is great considering most people may not know that. This goes well with omelets, salads, and even in a smoothie to get those greens in a convenient and tasty way.
Whole Grain Pasta
Whole grain pasta will have plenty of carbs, but you will get close to 8 grams of protein with whole grain pasta. Perfect for a pre-workout meal or simply to enjoy a pasta dish, this is a great way to get protein, carbs, and enjoyment.
Tempeh has a firm texture and is made through the fermentation of soybeans. This versatile food packs a protein punch and may change your dishes in a fun and interesting way.
Spirulina is an algae that has a complete amino acid profile with plenty of vitamins and minerals. Around 4 grams of protein are in one tablespoon making this a nice addition to a salad or smoothie.
Cricket Powder
We wanted to share a very unique, and potentially obscure, protein source with you being cricket powder. This is a protein-rich powder made from crickets and while it does sound kind of gross, for those looking to try something totally new, you might find this a fun challenge.
Best Protein Supplements For Proper Supplementation
While it is best to get these nutrients, and that vital protein, from whole foods, supplements are also a great way to hit your intended goals with ease and convenience. A protein powder is always a great option for this will boost muscle growth, increase recovery, work for weight loss and management, and give you a convenient shake to pump you with protein. For those looking to have overnight repair, casein protein is a great way to ensure this and for those looking to bulk up, a mass gainer is definitely worth checking out. And for those of us with busy schedules, a meal replacement will balance out those macronutrients so you can feel full and still reap the benefits.
Wrap Up
We all know we need protein and having staple protein sources is important for keeping us on track. But sometimes we need some variety and working to diversify our diet can greatly influence all of your goals. These interesting protein sources may just change your mind as you look see continued growth, better recovery, and amazing overall gains so give these a try, expand your diet, and see the results you want most.
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
Pasiakos, Stefan M.; McLellan, Tom M.; Lieberman, Harris R. (2015). “The effects of protein supplements on muscle mass, strength, and aerobic and anaerobic power in healthy adults: a systematic review”. (source)
Pasiakos, Stefan M.; Lieberman, Harris R.; McLellan, Tom M. (2014). “Effects of protein supplements on muscle damage, soreness and recovery of muscle function and physical performance: a systematic review”. (source)
Leidy, Heather J.; Clifton, Peter M.; Astrup, Arne; Wycherley, Thomas P.; et al. (2015). “The role of protein in weight loss and maintenance”. (source)
Big Ramy Q&A: Nutrition Tips With Mr. Olympia Champ
See what foods land on Big Ramy’s shopping list.
Today we’re sitting down with 2x Mr. Olympia Big Ramy to talk nutrition. We’re going to discuss the best diet for bodybuilders, his favorite food sources, and what his grocery shopping list looks like. As an accomplished and dedicated bodybuilder, Big Ramy knows exactly what is needed to see huge gains and make sure he only puts the best foods into his body. Knowing what professional athletes do to succeed can only help you as you seek to mimic their massive gains.
About Big Ramy
Mamdouh “Big Ramy” Elssbiay is an Egyptian professional bodybuilder who rose quickly in in the pro bodybuilding world. With a past as a fisherman, he spent years working in Kuwaiti waters before starting to train. Once that happened, he fell in love with bodybuilding and perfect genetics allowed him to thrive in the sport. As someone who wants to improve his physique and compete in competitions, his desire to be unstoppable has not only made him a big name, but earned him the title of Mr. Olympia at the 2020 contest.
For years, Big Ramy stood tall as one of the biggest bodybuilder’s on stage from every angle with his massive size and height proving to be useful. It served him as a powerful tool to have if conditioning can be kept under control. To date, Big Ramy’s toughest challenge throughout his career has been his conditioning but he works diligently to fix this. Ramy spent years in Kuwait as documented in Generation Iron 2. He finally nailed it in 2020 when he earned his first Olympia win and then repeated in 2021 with his second.
Q&A With Big Ramy
We sat down with 2021 Olympia champ Big Ramy for an exclusive interview to talk nutrition and see what lands on his shopping list. For only the best advice from a true professional, let’s jump into our conversation.
Generation Iron: Hi Big Ramy. Thanks for taking the time to talk with us today!
Big Ramy: My pleasure. Your website is a great source of information and I’m happy to contribute.
Generation Iron: Let’s get right into it then! Keto, IIFYM, paleo, carb cycling… It seems like there’s a hundred different diet styles to choose from! Which of these have given you the best results?
Big Ramy: I think all diets have their place, but I’ve always been a believer in high carb diets for bodybuilders. Carbohydrates keep the muscle full and fuel intense training.
Generation Iron: That makes sense! How many carbohydrates do you consume in a typical day?
Big Ramy: I cycle my carbohydrate intake depending on which body part I’m training. On a leg day I’ll consume as much as 1,000 grams of carbohydrates. On a rest day I’ll consume 300-400.
Generation Iron: 1,000 grams! Wow, that’s a lot of carbohydrates!
Big Ramy: Keep in mind I am around 330 pounds in my off-season. But yes, it is a lot of food. It’s important to find carbohydrate sources that digest easy for your body. My favorite carbohydrate sources are white rice, potato and Carb-Tech carbohydrate powder by Enhanced Labs.
Generation Iron: That makes sense. I imagine your grocery shopping bill must be through the roof!
Big Ramy: Eating like a bodybuilder is expensive but it’s not as bad as you’re probably thinking. I buy in bulk and try to stock up during sales whenever possible. I recommend all bodybuilders purchase a deep freezer! My favorite fat sources are avocado, olive oil and coconut oil. My favorite protein sources are skinless chicken, eggs, extra lean ground beef, tuna and salmon. Using a protein powder like the Enhanced Labs Isolate for 1-2 meals per day also really helps keep your grocery bill under control.
Generation Iron: That’s good advice! How many meals do you typically eat in a day?
Big Ramy: I always eat at least 5 meals per day. Most days I’ll eat 6 or 7. I don’t feel like the typical three-square meals is enough for a bodybuilder.
Generation Iron: You heard it from Mr. Olympia himself. You have to eat big to get big! How much protein and fat do you typically consume each day?
Big Ramy: My protein intake stays pretty constant. I consume around 350 grams of protein every day. My fat intake varies depending on my carbohydrate intake. On lower carb days, I eat more fat. On higher carb days, I eat less fat. I try to keep my calories around 5,000 each day regardless if it’s a rest day or training day.
Generation Iron: Do you have any closing remarks before we sign off?
Big Ramy: Like training, diet is a vital part of bodybuilding. Eating the right foods in the appropriate amounts provides your muscles with the nutrients they need to grow bigger and stronger. In order to be a champion you need to eat big and train hard!
The Best Supplements For Additional Gains
When it comes to that massive physique, it’s important to eat the right foods but also supplement with the right products. Working with popular supplements like pre-workouts, BCAAs, and protein powders can greatly affect your gains and what you want out of your workouts. Others to definitely consider are fat burners, testosterone boosters, creatine, and multivitamins, for these will work in each of their own ways to maximize your gains.
Wrap Up
The right foods and a proper nutrition plan is a game changer for your gains and this Q&A with Big Ramy hopefully answered any of those nagging questions you had. As an accomplished bodybuilder, he knows exactly what it takes to succeed and relies on only the best to power him through his workouts. Take notes from Big Ramy and see similar results for yourself.
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 Big Ramy Instagram
Alondra Chatman is Nominated for the Award of Excellence
San Leandro Mayor nominates The Inner Athlete – Alondra Chatman’s personal training company – the 2021 Award of Excellence.
Alondra Chatman is the defending and 2x champion of the Figure Open at Natural Olympia (2019 and 2021). She’s also a Professional Natural Bodybuilder Association (PNBA) Hall of Fame Inductee, the better half of its evil counterpart, the notorious Hall of Shame. In addition, she was featured in Generation Iron’s installment – Generation Iron: Natty 4 Life.
Alondra Chatman’s hard work this year has paid off since not only did she collect another gold medal at the most significant event in natural bodybuilding – Natural Olympia -, but she also was nominated for the 2021 Mayor’s Award of Excellence for The Inner Athlete – her personal training company – in San Leandro, CA. On Instagram (IG), Chatman stated:
“On this eve of Thanksgiving, i am honored and grateful to be nominated for this Award of Excellence. Excellence is always my goal, but this is the 2nd Award of Excellence I’ve received in 2 weeks, so I’ll claim that as my theme for 2021 and beyond.”
In her most recent IG post on November 24, 2021, Chatman said:
“I’m still celebrating 2021 as my year of excellence. If you’re free at 6:30 PM PST tonight, you can tune in to watch the city council meeting where I’ll be receiving the Award of Excellence for The Inner Athlete.”
You can view her full IG post below:
https://www.instagram.com/p/CXKUSsZvmpO/?utm_source=ig_web_copy_link
Natural Bodybuilding
Natural bodybuilding leagues strive to hold the safest and fairest competitions for bodybuilders. Although, most bodybuilding leagues don’t support performance-enhancing drugs (PEDs). At that same notion, many don’t test for them.
Natural bodybuilding leagues such as International Natural Bodybuilding Association (INBA)/PNBA test their athletes via World Anti-Doping Agency (WADA) – the utmost professional drug testing. Although some natural bodybuilders such as Colin Congo address their concern for the accuracy of the tests, having things like the Hall of Shame in place further prevents athletes from doping.
Of course, if INBA/PNBA bodybuilders fail a drug test, they end up on the Hall of Shame and have all their titles confiscated and are never allowed to compete in the sport again. And let’s face it, no one wants that public ridicule.
The Inner Athlete
Alondra Chatman is a legend in female natural bodybuilding, but she’s also a successful personal trainer. She’s the owner of The Inner Athlete – a personal training and fitness studio located at the East Bay. They serve people in-person and online. As the name suggests, Chatman and the team of trainers at The Inner Athlete work together to help people – ordinary people and competitors prepping for shows – build an athlete’s body. In her over 20 years of personal training experience, she’s managed to work with 1,000s of clients.
Below is a clip from IG of her client’s training at The Inner Athlete:
https://www.instagram.com/reel/CXEwnbZMclm/?utm_source=ig_web_copy_link
There’s no doubt Alondra Chatman is extremely hard working. Yet, she’s been able to juggle being a natural bodybuilding champion and successful fitness entrepreneur. And arguably the most demanding job of them all, a mother of two and a wife.
Alondra Chatman leads by example and accomplishes her mission of striving to be “a walking advertisement of how a sensible diet and a combination of aerobic exercise and a smart weight training program can work for anyone.”
Generation Iron would like to congratulate Alondra Chatman on winning the Figure Open at the 2021 Natural Olympia. And on being bestowed the Award of Excellence.
Follow us on Instagram, Facebook, and Twitter for more insights on natural bodybuilders!
Shawn Rhoden Upper Body Workout For Insane Gains
Work your upper body for insane growth with this Shawn Rhoden workout.
Shawn Rhoden was a professional bodybuilder who after winning Mr. Olympia in 2018, became the oldest to ever do so. But this true professional and dedicated athlete passed away from a heart attack at the age of 46 in 2021. While he may no longer be us, his hard work, dedication, and love for bodybuilding can be passed through his workouts, and those moments that made him so great.
When we look online, we see such nonsense. So many influencers and those follower-seeking personalities claim to have the secret to working out and getting shredded. But for real gains, it is much smarter for those of us serious about it to look to those professional athletes who have done this before and know what they are talking about. They work with knowledgeable and talented coaches to formulate quality workout plans so they can win the biggest of events. So, let’s have our gains reflect this as well.
Shawn is someone we can all learn from, for being the oldest to ever win Mr. Olympia does not come easily. Years and years of grinding in the gym and working on himself both physically and mentally led him to that podium spot and his work ethic is unparalleled.
Full Name: Shawn Rhoden
Weight
Height
Date Of Birth
245-255 lbs.
5’10’’
04/02/1975
Profession
Era
Nationality
Bodybuilder
2010
Jamaican, American
As said before, the workouts and overall messages that Shawn Rhoden wanted to leave behind are here for us, to inspire us, and to use him as a prime example of what a true professional and dedicated athlete looks like. This upper body workout will help you see growth so you can look as good as Shawn himself.
About Shawn Rhoden
Shawn Rhoden was born in Jamaica before coming to the United States at the age of 15. Adapting to a new country was challenging, but he was always active. Introduced to bodybuilding in his late teens, he balanced that and his love for soccer before putting soccer aside to focus on bodybuilding full-time.
Well into his career, some unfortunate injuries occurred and he was forced into rehab and couldn’t train in the sport he loved so much. But the worst news was yet to come. His biggest fan and number one supporter, his father, passed away in that same year. Heading down a spiral, Shawn knew what he needed to do.
As the dedicated and amazing athlete he is, he returned to the stage and found himself winning competitions again. He placed 2nd at the 2016 Mr. Olympia contest and was determined to reach that top podium spot. Then, in 2018, at the age of 43, he did just that. Winning Mr. Olympia, Shawn became the oldest to ever do so.
In 2021, Shawn suffered a heart attack and passed away as a result. Those close to him share their love, support, and pride for what Shawn accomplished in his life that ended too soon. But his message and love for bodybuilding can stay with us all as we remember this dedicated, accomplished, and true professional who truly loved what he did.
Shawn Rhoden Training Routine
This workout from Shawn will really give your chest, back, shoulder, and arms a great workout. Working with a variety of exercises and trying to target certain groups is exactly what you need to succeed when looking to put on effective mass. Your chest will feel a pump, your back may burn, those shoulders will want to stay down, and arms may be cooked, but the results of this workout will yield great results as you seek a physique like Shawn himself.
Chest
Exercises
Sets
Reps
Cable Chest Fly
3
10
Bench Press
3
10
Incline Bench Press
3
10
Incline DB Press
3
12
Floor Press
3
12
DB Chest Fly
3
10
Push Press
3
10
Back & Shoulders
Exercises
Sets
Reps
Side Raise
3
12
Machine Shoulder Press
3
10
Lat Pulldown
3
10
Seated Cable Row
3
10
One Arm Front Raise
3
12
Biceps & Triceps
Exercises
Sets
Reps
Preacher Curls
3
10
Barbell Curls
3
10
Triceps Pushdowns
3
12
Skullcrushers
3
12
Seated DB Curls
3
10
Best Supplements To See Amazing Gains
Along with a quality training routine, having the right supplements and nutritional plan can greatly affect all areas of your gains. By working with only top tier and premium supplements, you know exactly what is going in your body and you can better work to tackle those deficiencies to avoid negative effects. Plus, your gains will most certainly get a nice boost.
Starting with the three most popular supplements, most athletes love working with pre-workouts, intra-workout BCAAs, and protein powders. Pre-workouts are preferred by those who want a nice boost of energy right off the bat while also aiding in muscle pumps and better athletic performance for those workout needs. What you will find from BCAAs are sustained energy and the ability to burst through any fatigue, thus giving you a more effective workout overall. And of course, protein powders are essential for optimizing growth and recovery and working towards getting the right amount of protein into your body.
Other key supplements to try and consider are creatine, mass gainers, and casein protein. These are effective at building strength and size and giving you everything you need to see great growth. For optimizing health and wellness, multivitamins, super greens, and omega-3’s are the way to go.
Wrap Up
This workout from Shawn Rhoden will work to build that desired strength and size while adding to your shredded physique. Shawn was a dedicated and true professional who passed away too soon. But his legacy lives on and we can take what made him successful and use it to copy his example of what a real athlete is. Give this workout a try and work to give yourself a shredded and massive physique like Shawn Rhoden himself.
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 Shawn Rhoden Instagram
YouTuber Derek Discusses Bodybuilding Dangers On ‘The Joe Rogan Experience’
Derek joined Joe Rogan to discuss different dangers of bodybuilding as you age.
Joe Rogan has built up one of the top podcasts in the world today. When he has a guest on, the topics can cover a wide range. In a recent episode, Rogan was joined by Derek, who is a popular media figure himself.
Derek created a YouTube Chanel discussing different fitness and diets called More Plates More Dates. He joined Rogan to discuss some of the risks and dangers in bodybuilding as an athlete begins to get older. This began with Derek speaking on the physical stress that the body is under when athletes perform at this level.
“With bodybuilders, it’s wild too, because it’s almost like the opposite extreme where you, you actually are aware that you’re killing yourself very quickly while you’re doing it. yeah. like you still want to walk around at like 260 plus even though you know how stressful it is on all your organ systems your heart.”
The work that bodybuilders have to put in has only grown over the years. Athletes are being judged on the size of their physique along with overall conditioning. This requires athletes to put themselves through strenuous workouts and preparation leading up to an event.
Joe Rogan continued the conversation by bringing up the amount of surgeries that Ronnie Coleman had throughout his career. This can be caused as the body goes through plenty of impact during lifts such as bench press and squat.
Yeah that’s the brutal thing too, when you get to that size is, progressive overload. You get to a point where you’re forced to a point where you use weights that are so exorbitant to overload because you’re way too strong that’s impossible not to literally fuckin dismantle your entire infrastructure while you’re supporting those loads.”
“Your squatting 100s and 100s of pounds, benching 100s and 100s, this and this, and your bones can’t just adapt and be totally fine.”
Bodybuilders have built themselves up on stage based on appearance. The overall goal is to build a better physique than the other guy. This becomes more difficult as an athlete gets older and that might force them to put themselves through more.
Rich Piana was used as an example. Derek and Joe Rogan spoke on how bodybuilding impacted the 40-year-old. Piana passed away from cardiac arrest in 2017.
“The guys who try to retain their size trying to fo 40+ almost always end up kicking the can real quick. He tried competing to become a pro. And he just doesn’t have the genetics from a structural aspect. So Even though he’s a massive fuckin dude, on stage he doesn’t you know have the proportions the symmetry, etc to make it far. But he just loved, loved the lifestyle so much. And his brand was built around it.”
This is a topic that has come up recently after an unfortunate string of deaths has impacted the sport. Derek went into detail with Joe Rogan and broke down some of the dangers.
For more news and updates, follow Generation Iron on Facebook, Twitter, and Instagram.
Lukas Osladil Shares The Most Influential Bodybuilders That Modeled His Physique
[embedded content]
The most influential bodybuilders that helped shape Lukas Osladil’s physique.
Lukas Osladil is a bodybuilder with an incredible physique that has been competing as a pro since 2011. Beyond being pro, he’s been focusing on bodybuilding since he was 10 years old. Now Osladil is primed to be a true threat in the coming years of the sport. While there is a lot for Osladil to look forward towards – he is also looking back at the athletes who helped shape his physique. In our latest GI Exclusive, Lukas Osladil details the most influential bodybuilders that inspired his bodybuilding career.
Lukas Osladil might not be a household name yet – but his physique is starting to get noticed by many fans as he slowly rises through the ranks of pro bodybuilding. As we continue to move through a transitional passing of the guard between generations – Osladil is a name that stands out and will likely continue to place high in more and more competitions within the coming years.
That’s why during our latest video conversation, we wanted to dig deeper into his influences that shaped Osladil into the kind of bodybuilder we see on stage today. Less a list of the best bodybuilders of all time – and more a list of the specific pro bodybuilders that influenced the kind of physique Osladil wanted to create on his own body.
While not extremely surprising, first and foremost Lukas Osladil was most inspired by Arnold Schwarzenegger. In fact, he is still continually inspired by Schwarzenegger to this day. Perhaps no longer for his physique – but for the kind of brand and career he made for himself using bodybuilding. But Schwarzenegger will be the only name from the Golden Era on Osladil’s list.
In fact, Osladil goes on to say that the 90s was the best era of pro bodybuilding. Typically known by many fans today as the second Golden Era, Osladil mentions Flex Wheeler, Shawn Ray, and Kevin Levrone as big influences on his journey through bodybuilding. He details how he would read through bodybuilding magazines every single day to absorb as much information and motivation as possible.
These influences would prove paramount to Lukas Osladil turning pro. He had no trainer to work with for the entirety of his amateur career. Osladil mentions he always wanted a coach to confer with – but if he waited to find a suitable trainer, he would have never gotten started. So he took matters into his own hands, using magazines and pure passion, and sculpted his own physique using his own methods. It wasn’t until after going pro that he finally landed a coach to help him further improve.
It would seem that Lukas Osladil’s inspirations were so influential that it gave him the courage to jump into bodybuilding despite conditions not being perfect. This is a good lesson for aspiring bodybuilders. If you wait for the perfect moment to start – you might not ever really get going and miss your opportunity. Take matters into your own hands, use trial and error alongside research to forge your own path.
You can watch Lukas Osladil talk in more detail about his bodybuilding influences in our latest GI Exclusive interview segment above!
Patrick Moore Reveals Weight Limit For Potential Classic Physique Move
Patrick Moore shares his weight limit for Classic Physique.
Patrick Moore just revealed the weight limit for his potential move to the Classic Physique division. The weight limit criteria is tied to a competitors height.
Change can be a great thing indeed. With that change comes criteria. In order to bring about change it obviously means committing yourself to doing things differently all for the sake of growth.
It appears that Patrick Moore knows what weight he’d have to weigh for his potential Classic Physique move. Apparently it appears that Moore would have to weigh in at no more than 215lbs. Because of his height, 5’10” – 5’11”, Moore would be in the up to and including 215lbs.
According to a recent story on Instagram, Patrick Moore revealed not only what weight limit he’d operate under, but how close he was to that limit just a couple years ago. Moore revealed that he was only 9lbs shy of the Classic Physique weight limit at the 2019 California Pro.
While the move has yet to be confirmed it seems more and more likely that Patrick Moore is going to switch divisions. Firstly it just seems like the smart idea to do. While Moore has been competitive in the Men’s Open bodybuilding division, he hasn’t been able to crack the top five at the Olympia. While he is certainly capable of doing so there’s really nothing wrong with getting a different look. It could be exactly what Moore needs to pump some new life into his career.
As the Instagram story shows above it’s clear that Patrick Moore can make the weight for the Classic Physique division. Being just 9lbs away is a good enough indicator that Moore has what it takes to make the weight. Seeing him drop that extra weight, particularly in fat and water weight, we could see an even more shredded, more dynamic Patrick Moore than we’ve ever seen step on stage.
This is chess, not checkers…..IFYKYK
Clearly Patrick Moore has the kind of potential that could see him challenge Chris Bumstead and the others at the top of the division.
For more news and updates, follow Generation Iron on Facebook, Twitter, and Instagram.
News and Editorial Writer 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.
Big Ramy Guest Poses At Shreru Classic
Big Ramy made a recent appearance on stage as a guest poser during the Sheru Classic.
It has been a busy offseason for Big Ramy since repeating as champion during the 2021 Olympia. He received a huge welcome back when he returned home to Egypt after retaining his title and immediately began training for the 2022 show. Big Ramy recently made his second guest posing appearance since the Olympia during the Sheru Classic.
Big Ramy was scheduled to make an appearance on day three of the Sheru Classic in India. He closed out the weekend on stage after an event full of other big names as well. This was his second time on stage since the Olympia with the first coming during the KO Egypt Pro.
The Sheru Classic took place from Dec. 3-5 in Mumbai. Sheru Aangrish is an influential name in the sport of bodybuilding hailing from India. The former bodybuilder took to his official Instagram to share a video of Big Ramy during the event.
“?DAY 3??IHFF SHERU CLASSIC AMATEUR OLYMPIA .India ,we will be back again . Till than stay fit ,strong and healthy and follow all safety measures as much as you can ??.#sheruclassic #ihff #india #stayfit#borntodo #olympia2021 #2021#mrolympia“
When Big Ramy appears on stage, it is a big event but he was not the only notable at the Sheru Classic. Akim Williams was the guest poser on day one and returned for the second day as well. On Day two, Williams joined Sergio Oliva and Bhuwan Chauhan. Day three was the biggest one headlined by Big Ramy, with Williams and Oliva returning once again.
As usual, Big Ramy showed off his incredible size and conditioning during this guest posing appearance. His level of conditioning was brought into question after this year’s Olympia as many thought that Hadi Choopan entered the competition in the best shape. Choopa took home the bronze while Brandon Curry was the runner-up for the second consecutive year. Early in the offseason, it seems as though Big Ramy does not want this question asked next year.
It came out that preparation for the 2021 show did not begin until three months before. That changed drastically this time around as Big Ramy began training just weeks after winning on stage.
We are officially in December which means the 2022 Olympia will take place in one year. This gives Big Ramy plenty of time to keep up the level of his championship-winning physique. By the looks of his two guest posing appearances, Big Ramy looks primed and ready to make a run at a three-peat.
For more news and updates, follow Generation Iron on Facebook, Twitter, and Instagram.