Muscle Chemistry Archive
12 Muscle Supplements that a Skinny Guy Should Take
What are the 12 muscle supplements should a skinny guy take? There are 3 body types that include ectomorph, endomorph, and mesomorph. While the Mesomorph is the ideal body type most guys desire as they are well built and muscular, some people are either Endomorph, mostly very fat or […]
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12 Best Books About Anabolic Steroids and Where to Buy Them
Best Books About Anabolic Steroids There are several reasons why people want to build muscles. For some people, it is because they want to increase their weight. They are very skinny, and it is affecting their self-confidence. Perhaps, their lean nature has made them victims of mockery among their […]
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Elucidation of Testosterone Replacement Therapy
It is part of human nature to grow old as the days go by. Even though most people want to live in the world for as long as possible. A lot of people still afraid of the idea of growing old. This is due to the conditions that old […]
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Wheelchair Bodybuilding now included in the Olympia Qualification System
Wheelchair Bodybuilding now included in the Olympia Qualification System | IFBB PRO
Eight Best Dumbbell Exercises For Your Forearms
Here are some of the top dumbbell exercises to pump your forearms.
Why are the forearms so underappreciated? They’re front and center, playing a role in every lift in the gym, to say nothing of everyday movements such as typing, texting, and opening doors.
With the possible exception of soccer, the forearms play a pivotal role in most sports, handling rackets, clubs, paddles, bats, and balls, providing both touch and force. Giannis Antetokounmpo, the 7-footer sometimes referred to as the Greek god of basketball, in part because of his physique, relies on his forearms to provide the soft touch on his free throws and power behind his thunderous dunks.
Michael Phelps won 28 Olympic gold medals thanks in part to a freakish 6-foot-7 wingspan that’s three inches longer than his height. But it’s his forearms that allowed him to pull through the water, unlike any other swimmer. Studies suggest forearm training is especially effective for baseball players, which is no surprise given the importance of quick wrists when swinging a bat.
So, while you might be hitting the forearms in any gym workout, it’s worth spending a dedicated 30 minutes on occasion with a pair of dumbbells to target these unsung heroes which by the way also look damn good bulging from beneath rolled-up sleeves. Just ask Popeye.
In this 30-minute dumbbell workout to build your forearms, we’ll hammer through four sets of these eight moves in a circuit fashion, resting only briefly between sets, to produce maximum results.
Pete Williams is a NASM certified personal trainer and the author or co-author of several books on performance and training.
1. Seated Wrist Curl
What it does: This iconic wrist isolation exercise blasts the forearms.
How to do it: Hold a dumbbell in one hand and sit on a bench, allowing your elbow and forearm to rest on your thigh. Your hand dangles off your knee, palm up, the elbow bent at 90 degrees. With the dumbbell hanging down, curl your wrist so your palm faces your biceps. Lower slowly and repeat for a set of 10.
How many? 4 sets of 10 reps.
2. Bent-Over Row
What it does: Though the movement is initiated from the shoulder and also works the back, the forearms play a key stabilizing role.
How to do it: Stand slightly bent over at the waist holding a dumbbell in one hand, holding onto a bench with the other hand for support. Bring your shoulder blade back and then drive your elbow toward the ceiling, pulling the weight up. Lower to starting position and repeat.
How many: 4 sets of 10 per side.
3. Palms Down Wrist Curl
What it does: This is an everyday movement that’s not used nearly enough in the weight room, thus it’s tougher than you think it would be.
How to do it: Sit on the end of a bench, a dumbbell in each hand, wrists against your knees, and palms facing down. Raise the dumbbells by lifting only your hands, keeping your arms still. Lower after a one-second pause.
How many? 4 sets of 10.
4. Bicep Curls
What it does: It’s simple yet challenging and a mainstay of any bicep workout.
How to do it: Stand with feet shoulder-width apart and biceps at your sides. Keeping your elbows still, lift the dumbbells to your shoulders as you rotate your palms to the ceiling. Keep your back still and stomach tight. Return to starting position.
How many? 4 sets of 10 reps.
5. Farmer’s Carry
What it does: Ever see a farmer with spindly arms? This lift helps the shoulders and overall core strength, but the forearms are on overload in this lift.
How to do it: While carrying a dumbbell in each hand, walk 10 yards out and 10 yards back. Don’t hunch over. Keep your shoulder blades pulled back and down and fire your glutes as you walk. This can be a challenging move at first, but you’ll be surprised how quickly you’re able to walk further or increase the weight.
How many? 4 sets.
6. Hammer Curls
What it does: The neutral grip places more emphasis on the forearms than the biceps.
How to do it: Standing with feet shoulder-width apart, hold a set of dumbbells with a neutral grip so your hands face each other. Curl the dumbbells to shoulder height, keeping hands facing each other. Pause at the top of the lift, squeezing the biceps, and then lower to starting position.
How many? 4 sets of 10 reps.
7. Wrist Rotations
What it does: This move blasts the forearms and is often done at the end of a workout to the point of exhaustion rather than a prescribed number of reps.
How to do it: Hold dumbbells to the side with an overhand grip. Raise the dumbbells in front of you so your elbows form 90-degree angles. While maintaining this position, slowly rotate the dumbbells away from the body so the palms face up. Slowly rotate back so the palms again face down.
How many? 4 sets to exhaustion.
8. Suitcase Carry
What it does: A variation on the farmer’s carry, this involves picking up just one dumbbell as you might a heavy suitcase. Not only will you strengthen your forearms, but you’ll also improve your grip.
How to do it: Squat at the hips alongside the dumbbell, lift it like a suitcase and walk. Start with an easy distance – 10 to 20 yards – working up to longer distances.
How many? 4 sets.
Nick Walker Reveals Strategy for His Future
Nick Walker is taking a new approach to his preparation.
It appears that Nick Walker has a plan. No longer will he be focused on packing muscle on to his frame. Instead Walker had chosen a much different route. He already has all he needs from muscularity standpoint. Instead Walker is looking to attack his most glaring weakness: his midsection.
The 2021 Olympia saw Mamdouh “Big Ramy” Elssbiay once again cemented himself as champion. But the reigning king had his fair share of top contenders to deal with. One of those athletes was none other than Nick Walker.
Nick Walker has had quite the 2021. Not only did he qualify for the Olympia with his standout performance at the NY Pro, Walker was also bet big on himself for his following feat. The young upstart decided to compete at the 2021 Arnold Classic, for the prestige of course, but likely also in hopes of limiting the contenders at the Olympia. Walker proved in just two shows that he was a force to be reckoned with in the ranks of the Open Bodybuilding division.
But despite acquiring himself and taking fifth place at the Olympia, Nick Walker wasn’t satisfied with his showing. Where he hopes of conquering the competition, he instead found himself falling short. It appears that Walker’s weak point, his midsection, held him back from success.
When faced with having to to return to the drawing board, so many bodybuilders consider growing more muscle above all else. If one thing is clear about Nick Walker it’s that he has more than enough muscle. No instead Walker has chosen to focus on making improvements to his weakest area. A recent post revealed where his mind his at right now.
Keeping it tight for as long as I can lol.
This line suggests that Nick Walker isn’t focusing on building nor muscle but instead maintaining a strict diet. By doing so that means more opportunity to shrink his midsection while also holding on to his muscle.
The young bodybuilder had only turned pro the previous year, yet he’s already established himself as a threat to the top five in the world. Nick Walker is without a doubt a bodybuilder to keep an eye on in the coming years.
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.
Lee Priest: The Blonde Myth’s Killer Upper Body Workout
There’s no question: Lee Priest is a bad ass.
Lee Priest is a professional bodybuilder currently with the National Amateur Body-Builders’ Association (NABBA) and formerly with the IFBB. Coming out of Australia, he is recognized there and internationally as a top bodybuilder and uses his platform to inspire others and their bodybuilding goals.
For so many us, finding the right training plans can be challenging. We work so hard to piece together a solid plan, but with so many exercises and potential options, it ultimately seems too daunting. But looking to professional bodybuilders and athletes is one easy way to get this done for they know what to do and are proof of the results. That proof is all we need to fully reach our own training and performance goals.
As a legend in the bodybuilding world, Lee knows just what to do to compete at a high level and sculpt a massive physique that not only others will envy, but will win competitions on the biggest stages in bodybuilding.
Full Name: Lee Andrew McCutcheon “Lee Priest”
Weight
Height
Date Of Birth
225-235 lbs.
5’4’’
07/06/1972
Profession
Era
Nationality
Bodybuilder, Entrepreneur, Author
2000, 2010
Australian
This upper body workout from Lee Priest is sure to fire up your muscles to grow. A three day workout of back, chest, and arms, not only will they increase in strength and size, but also work to build a massive and shredded physique you want most.
About Lee Priest
Born in Newcastle, Australia, Lee had an interest in bodybuilding at a young age. With his mother as a bodybuilding competitor, he picked up weights, and with his grandfather’s help as well, began with the basics. Fairly soon after, he competed in his first show and won. This would be the catalyst for what would become an amazing bodybuilding career.
As it would have it, Lee kept competing and as an amateur began to get recognition. At 20-years old, he earned his pro card and was the youngest ever to turn IFBB pro.
Competing in many events, he continued to see great success. But he would switch careers to racing cars, where he also found success, and in 2013, after seven years out of bodybuilding, he competed again. Only this time, it was with the NABBA. Aside from competing, his legacy is also cemented with The Lee Priest Classic, offering events for amateurs and professionals, thus capping Lee’s career into a full bodybuilding circle.
Lee Priest Workout
What you’ll find with this Lee Priest upper body workout is a great three day combo of back, chest, and arms. Working with a variety of exercises, you will give yourself a great chance at seeing growth while aiding in those bodybuilding or sport specific goals. Lee believes that constantly changing your workouts up can benefit you as it will confuse your muscles so no workout ever gets stale. These great upper body workouts are what you need to change things up and see serious gains start to unfold.
For these workouts, you will see a nice mix of machine exercises and those done with free weights. If you have access to a gym, these will be no problem and you will find serious success with this workout for a great pump. If you don’t have a gym, check out our complete home gyms or other free weights, dumbbells, barbells, and resistance bands so you still get a great workout even from home.
Back
Exercises
Sets
Reps
Pull-Up
5
6-8
Front Lat Pulldown
5
6-8
Bent-Over Barbell Row
5
6-8
One-Arm Dumbbell Row
5
6-8
Seated Cable Row
5
6-8
Chest
Exercise
Sets
Reps
DB Chest Press
4
10
DB Chest Fly
4
10
Cable Chest Fly
4
8
Dips
4
12-15
Push Press
4
10
Bench Press
4
5
Arms- Workout #1
Exercise
Sets
Reps
Seated DB Curls
4
10-12
Barbell Curl
4
10
Alternating Dumbbell Curl
4
12
Triceps Pushdowns
4
10
One Arm Triceps Extension
4
10
Overhead Press
4
10
Upright Row
4
8
Arms- Workout #2
Exercises
Sets
Reps
Triceps Pushdowns
3
10
Side Curls
3
12
EZ Bar Curl
3
12
Machine Overhead Extension
3
10
Machine Preacher Curls
3
10
Close Grip Bench Press
3
10
Machine Pushdowns
3
12
Machine Curls
3
10
Best Ways To Capitalize On Gains
When it comes to workouts like this one above, you need the right fuel to help keep you on track and seeing those gains you want most. For a serious boost and muscle pumps before you start, check out a great pre-workout supplement to kickstart your workout. Need a muscle building product for even better strength? Check out some awesome creatine or BCAA supplements to see what these can do. And of course, a protein powder is exactly what you need to round out your routine for increased muscle growth and recovery, perfect for aiding in all things gains.
Wrap Up
Lee Priest knows exactly what it takes to compete at a high level. This upper body workout is one to try for it will challenge your muscles to grow and give you a new routine to seriously beef up your upper body. As we look to find new ways to grow, using workouts from pro bodybuilders and athletes is a sure fire way to make this happen. Give this upper body workout a try and see what this can do for all your gains today.
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 Lee Priest Instagram
IFBB And NPC Shows Being Rescheduled In Ireland Due To COVID-19 Restrictions
Bodybuilding shows in Ireland will be rescheduled due to COVID restrictions.
The COVID-19 pandemic has impacted the sport of bodybuilding for a year and a half now. It has not stopped and seems like there is not much of an end in sight. While the sport has been able to see the biggest events happen, there are still some issues — especially regarding travel. Because of this, Musclecontest Ireland has been forced to make a move.
Brian Bullman posted a video on Instagram explaining some changes that will be happening. This includes contests being rescheduled to 2022 because of issues with travel. The Musclecontest Ireland was originally scheduled for Dec. 4 and will be moved to May 2022. The video can be seen on Musclecontest Ireland’s Instagram page.
“To all Irish and International NPC and IFBB pro athletes, it is with a heavy heart that we bring you this news. Due to the ever changing COVID regulations for both entering and leaving Ireland it has becoming increasingly more difficult to host an event of the magnitude that Musclecontest Ireland has.
In order to facilitate you, the athletes, with the best possible experience it has been decided that the 2021 Event will be pushed to May 2022 where we will be able to give you the experience and opportunities to compete at the highest levels that you’ve become accustomed to with Musclecontest International, the NPC Worldwide and the IFBB Professional League.”
This is something that has caused issues with some competitors getting into the United States for competition. William Bonac was unable to defend his title at the Arnold Classic and Nathan De Asha had some difficulties heading into the Olympia as well.
It is clear that this is something that has caused plenty of change already and there is even more upcoming out of Ireland.
“2022 will be bigger and better than ever, more sponsors, more events such and strongman, powerlfiting, Strict Curl, arm wrestling, martial arts and more.
We hope to see you all in 2022, bigger and better than ever.
Your Brothers in IronBrian BullmanTamer & Terrick El Guindy
Please continue to support those companies supporting Irish Bodybuilding, Musclecontest International, the NPC and IFBB Pro League”
Bullman is a former champion bodybuilder from Limerick, Ireland. Bullman has won seven championships in his home country and has continued to be an influential name in the sport. He has spent the better part of three decades within the sport, both as a competitor and a judge.
In the video, Bullman vows that 2022 will be a year full of even more excitement. This includes sponsors and business off stage along with events and powerlifting on stage. This is a move to keep competitors safe and make the process less strenuous moving forward.
For more news and updates, follow Generation Iron on Facebook, Twitter, and Instagram.
Patrick Moore Reveals The Game-Changing Advice He Received From Phil Heath
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Phil Heath gave Patrick Moore some powerful advice that may have affected Patrick Moore’s decision to sit out of the 2022 season.
Patrick Moore is a pro bodybuilder that has gained a lot of attention and hype over the past few years. So it came as somewhat of a shock when Moore announced he would not compete in 2022 and focus on growing and improving his physique. During our conversation with Moore right before the Olympia 2021, he revealed some key advice he received from Phil Heath. Looking back, that advice might play into Moore’s 2022 decision. In our latest GI Exclusive, Patrick Moore details the valuable advice he received from seven time Olympia champion Phil Heath.
Patrick Moore considers himself lucky to call Phil Heath a friend. They exchange texts and talk somewhat regularly. That’s a powerful friend to have in the bodybuilding world. Moore is able to pick the mind of one of the greatest Olympia champions in the history of the sport. During our conversation with Moore, we asked him about that friendship and if it’s provided insight into his own training and contest prep.
Patrick Moore reveals that he, in fact, trained with Phil Heath not too long before the Olympia 2021. During that training session, Moore also received sage advice from Heath. Our conversation took place before the Olympia and well before his announcement to not compete in 2022. But looking back at our discussion and the details of Heath’s advice – it seems that perhaps he had some strong influence on Moore’s recent decision to focus on growth and not compete next year.
During our interview, Patrick Moore explains that Phil Heath strongly urged Moore not to compete in the Olympia 2021. This ultimately didn’t happen. While Moore has not publicly confirmed this – it seems a combination of his recent Olympia experience and his conversation with Phil Heath ultimately led to his new direction going into the 2022 season.
“The biggest thing that he told me was in line kind of what I wanted to do already. He told me to take my time,” Patrick Moore stated in our interview. He continued:
“And he actually advised me to entertain the idea of sitting out of this Olympia. Which I 100% understand because he was saying, ‘Man, I want you to be successful. I want you to crack the top spots…’ He told me, ‘If you want to be the best you’re really going to have to go to another level with your dedication.”
Patrick Moore goes on to explain that Phil Heath went into more detail about exactly how Moore could improve to get to the next level. Moore was lucky enough to have Heath sit down and go over every aspect of living the life of a pro bodybuilder. While Moore did not reveal the exact secrets, he made it clear that Phil Heath broke down exact areas where Moore needed to improve – not only his tactics but his dedication.
While this might sound like a slight on Patrick Moore’s passion, the reality was far from it. Moore admits that he is extremely passionate and dedicated to the sport. In fact, speaking with Heath opened up his eyes to just how far beyond greatness a competitor needs to be in order to become the absolute best in the world. Heath shared advice on not only how to win one Olympia – but to be a consistent champion for years to come.
The hard part, of course, is taking that concept and turning it into reality. Patrick Moore ultimately decided to compete at the Olympia 2021. Now, shortly after that competition, his announcement of staying off stage for 2022 seems to be a direct reaction to Phil Heath’s advice. He’s taking a long needed break. Not from bodybuilding but from the stage. So he can dig deep and focus on upgrading to the next level.
With Patrick Moore already an impressive bodybuilder and now with Phil Heath’s occasional advice in his corner – we believe that it’s very possible we see an even further transformed Moore in 2023 and beyond.
You can watch Patrick Moore go into full detail about Phil Heath’s advice in our latest GI Exclusive interview segment above!
Post Competition Q&A With Mr. Olympia Big Ramy
Today we’re sitting down with Big Ramy to find out how he transitions out of a grueling contest prep.
Today we have a great Q&A with your 2021 Olympia champ, Big Ramy, to chat about his post-competition routines as he phases out of that grueling and tough contest preparation. We’ll talk about training, nutrition and supplement strategies to prevent post competition water retention and bloating in efforts to stay as healthy as possible and carry over this great momentum coming off his big win.
About Big Ramy
Mamdouh “Big Ramy” Elssbiay is an Egyptian professional bodybuilder who had a rapid rise to fame 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 2021 contest, giving him back to back wins at Mr. Olympia.
Q&A With Big Ramy
We sat down with Big Ramy, your 2021 Olympia champ, to discuss life post-competition. Let’s dive right into this and see what Big Ramy has to say!
Generation Iron: Hi Big Ramy. Thanks for taking the time to talk with us today. Before we get into the Q/A session, I wanted to complement you on how great you looked on the Mr. Olympia stage!
Big Ramy: Thank you for the kind words but that’s already in the past and it’s time to focus on the next competition!
Generation Iron: Let’s get right into it then! How do you transition out of a contest prep? Do you slowly add in calories, or do you go straight into bulking mode?
Big Ramy: I’ve learned through trial and error that it’s best to slowly add in calories and ‘reverse diet’ yourself into a bulk. I’ve tried going full out bulking mode immediately after competitions in the past and my weight would shoot up 30 pounds in less than two weeks! I would experience terrible bloating and water retention too.
Generation Iron: 30 pounds! Wow!
Big Ramy: Yes. It’s important to slowly ease out of a grueling contest prep. Each week I reduce the amount of cardio by 25% and add a couple hundred calories back into my diet.
Generation Iron: That makes a lot of sense. I imagine it must be hard to be so regimented right after a long contest prep.
Big Ramy: It is but I do still allow myself some flexibility with my diet. If I’m craving a food; I eat it! I’m just mindful of the portion size. Instead of eating an entire pizza, I’ll only have a slice or two.
Generation Iron: What are your favorite cheat foods after a competition?
Big Ramy: I’m used to eating like a bodybuilder, so my cravings are never too bad but one thing I always crave after a long contest prep is fruit! After a competition I’ll have one or two servings of fruit every single day. I’m also a sucker for pizza, mac n’ cheese and nachos!
Generation Iron: Fruit? I wouldn’t even consider that junk food!
Big Ramy: It isn’t but to get to single digit body fat levels my diet becomes very strict. Even fruit isn’t allowed.
Generation Iron: How about your training? How does that change?
Big Ramy: I slowly reduce the cardio by 25% each week so that by week 4 I’m no longer doing any cardio. I also lower my training frequency from 6 days a week to 5 days a week. I typically train 5 days per week throughout my offseason. I will take extra days off here and there if my body needs it.
Generation Iron: How about your workouts? Does your training style change as well?
Big Ramy: I always train hard and heavy but during a contest prep I do more machines to prevent injury. In the offseason I base my training around the big compound lifts like squats, deadlifts, and bench press.
Generation Iron: Last question before we close off; how do your supplements change from pre-contest to offseason?
Big Ramy: Great question. I slowly transition off the fat burners. I’ll reduce the dosage in half for a couple weeks before coming off them completely. When I stop taking the fat burners is when I add in bulking supplements like creatine and carbohydrate powders. One supplement I always utilize during the offseason is CarbTech by Enhanced Labs. It’s a high molecular weight carbohydrate supplement with creatine and lactic acid buffers. It tastes really good too!
Generation Iron: That’s good advice! Do you have any closing remarks for our fans before we sign off?
Big Ramy: Remember that your body needs time to slowly transition out of a contest prep. Going from one extreme to another isn’t good. Slowly transition into an offseason by reverse dieting and slowly reducing cardio. It will take discipline, but it will prevent you from gaining unwanted fat and bloating. You just spent all that time dieting; you might as well enjoy single digit body fat levels for a while!
Generation Iron: You heard it from Big Ramy himself. Have a productive offseason and good luck on your next competition!
Wrap Up
You’ve heard it all here from Big Ramy himself. A devoted and accomplished athlete, and best in the field, Big Ramy knows exactly what it takes to win and how to properly adjust post-competition to give himself an even better chance at seeing serious gains and repeating for a third time come next year. With the caliber of competition at Olympia each and every year, Big Ramy knows what it takes to succeed and only gives himself room to grow as he seeks to take down fellow giants that walk amongst him come competition time.
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 Enhanced and Big Ramy Instagram