Muscle Chemistry Archive
After Being Silent for Most of The Year, Big Ramy Reveals Incredible Physique
Big Ramy reveals an incredible physique in recent progress update.
Mamdouh “Big Ramy” Elssbiay recently revealed some incredible physique updates. The reigning Mr. Olympia shared some progress pics on his Instagram story that show a champion ready to defend his title.
Let’s face it, Big Ramy hasn’t been that vocal of an Olympia champion. Ever since his victory at the 2020 show in December, Big Ramy hasn’t made many public appearances. He hasn’t hyped up his comeback nor has he declared that he will dominate the competition. That could be because the Egyptian powerhouse has always been extremely humble. The 2020 Mr.Olympia has never been one to brag or make boastful declarations.
That said, it has been a bit interesting to have an Olympia champion who hasn’t promoted his return to the stage. Like always, Big Ramy appears to be of the mind that his actions will speak louder than any words he can muster.
Champion Level Physique
But that doesn’t mean Big Ramy has completely left the bodybuilding world hanging. The defending Mr. Olympia recently took the time to post a physique update to his Instagram story. In the story it’s pretty clear that Big Ramy is in some pretty incredible condition. In fact, if he’s able to maintain this form we could easily see him repeat this year.
From what we can make out in these progress pics, Big Ramy has been able to not only maintain his size, but improve his conditioning. His shoulder to waist ratio is truly astonishing to behold. The 2020 Mr. Olympia has built the kind of physical form that will put the division on notice for this October.
The biggest question about these photos is when they were taken. There’s no telling if these progress pics are current or if they were taken months ago. It’s a recent trend during this social media age. Bodybuilders are releasing “physique updates” that don’t represent their current forms. It throws their competition off the scent and gives them a false depiction or their current progress.
If Big Ramy is following the trend then it could be possible that the defending champion is in even better shape than we realize.
What do you think of Big Ramy and his recent progress pics?
For more news and updates, follow Generation Iron on Facebook, Twitter, and Instagram.
Managing Editor at Generation Iron, Jonathan Salmon is a writer, martial arts instructor, and geek culture enthusiast. Check out his YouTube, Instagram, Twitter, Facebook, and Sound Cloud for in-depth MMA analysis.
Laurel Hubbard Out Of Olympic Games But Continues to Make History
Laurel Hubbard put on a groundbreaking performance and made history at the 2020 Olympic Games in Tokyo. She became the first transgender athlete to complete at the Olympics but her journey came to an end on Monday.
Hubbard failed to complete a single lift in her three attempts during the 87-kg finals. The New Zealand weightlifter failed her first attempt of a 120-kg snatch when the bar went over her head and behind her neck. Hubbard then completed what she thought was a successful lift of 125 kg but the judges did not agree. They ruled it a no-lift and Hubbard was down to her final attempt. The bar went over her head once again on attempt three and Hubbard was eliminated.
Laurel Hubbard did not earn a medal at the Olympic Games but she was still a major topic of conversation. There was plenty of debates about whether or not she should be able to compete.
In the end, the International Olympic Committee believed that Hubbard met all requirements for trans athletes and fair competition. The debate continued throughout the games but Hubbard was able to compete in Tokyo without any further issues. Before making her exit, Hubbard made sure to gesture to the crowd and did so by patting her chest and making a heart with her hands to show appreciation.
“I would particularly like to thank the IOC, for I think really affirming its commitment to the principles of Olympism and establishing that sport is something for all people, that it is inclusive and is accessible,” Hubbard said the the media.
Laurel Hubbard began her gender transition at the age of 35. She did not compete as a weightlifter at the international level up until this point. At 43 years old, Hubbard was able to make it to the Olympic Games. Hubbard’s testosterone levels were still greater than the standard for biological women but the IOC gave her approval and she was able to make a statement with her performance.
“I see the Olympic Games as a global celebration of our hopes, ideals and values and I would like to thank the IOC for its commitment to making sport inclusive and accessible,” Hubbard said in a statement provided by the IOC on Friday.
Hubbard was the oldest competitor in the finals. Sarah Elizabeth Robles was the closest to Hubbard in age at 43. Before going through her transition, Hubbard took some time away from lifting. What she was able to do will spark plenty of conversation but Hubbard is hoping to be an inspiration to many and make a change moving forward.
New Brutal Force SARMs range – Mad Muscle Gains
New Brutal Force SARMs
Naturally, people hate what they strain to do. But things we hate to do are the ones that benefit us the most. For instance, waking up every day to go to the gym can be a nightmare for some people; considering the pressure, stubborn weights, and an aching body soon after. Looking at the bright side, when that effort and sacrifice finally pay off, the outcome is incredible, and satisfying. And that is enough to make you forget all the pain and suffering you endured to get there.
What if I told you there is a way to make your training and workout at the gym much easier? In a world of evolving technology, our lives have become much easier, including the things we do to keep ourselves fit. We can now access synthetic steroids to boost our strength and energy while at the gym. Several companies have pioneered to manufacture of testosterone boosters and other steroids but Brutal Force has stood out as one of the most trusted brands in the game.
They’re always coming up with new products that meet consumers’ unique needs., particularly in the bodybuilding industry. SARMs range is the newest energy-boosting and muscle-building supplement by the company, and it is taking the market by storm. This article will analyze the product keenly and let you decide whether SARMs is worth your money. You will also decide if it is the right product to meet your bodybuilding needs.
About Brutal Force’s SARMs
SARMs is one of a range of legal steroids manufactured by Brutal Force. The supplement is primarily meant for bodybuilders but other athletes and gym-goers can also use it. Additionally, you don’t have to be a participant in any particular sport to take SARMs. Whether it’s a home-based workout or a public gym workout, you can always take SARMs for its immense physical gains. SARMs have a range of benefits for bodybuilders and gym-goers as will be discussed in this article.
Main Ingredients Brutal Force’s SARMs
Brutal Force aims at creating a working balance of ingredients in each of their products. This ensures that the effects of one component do not outweigh the benefits of the other, thus creating a product with minimal side effects but with massive gains. SARMs is made of the following main ingredients:
Cholecalciferol which contains vitamin D3 – 7.5cmg.
L-Leucine – 300mg.
Methyl Sulfonyl Methane (MSM) – 800mg.
Suma Powder (Pfaffia paniculata) [Root] – 200mg.
Ashwadandha Powder (Withania Somnifera) [Root] – 200mg.
Puncture Vine Extracat (Tribulus terrestis) [Fruit] with Std to 45% Saponins – 75mg.
Sodium Hyaluronate – 30mg.
The ingredient composition above is enough proof that SARMs are purely made with natural substances. Therefore, you can take it comfortably alongside your usual diet. Additionally, one can still take the SARMs supplement when on subscription drugs. Most importantly, the proportion of the ingredients is just the right balance for any bodybuilder who wants to reduce fat levels while retaining muscle at the same time.
Why take Brutal Force SARMs as a Bodybuilder?
The SARMs supplement has several benefits for a bodybuilder as discussed below.
Eliminate Excess Fat
Fat supplies the body with extra energy to do things other than the usual self-sustaining body processes. However, excess fat can be a huge hindrance to building lean muscle and increasing muscle mass. That is not very good news for a bodybuilder who wants to maintain shape. SARMs helps you eliminate unwanted fat in the body while retaining muscle. When testosterone levels drop and estrogen levels rise, a person starts developing fatty tissue in the chest region. The fat hinders muscle growth, and although you may be supplied with enough energy, the strength to lift heavy weights reduces significantly. Additionally, the person loses their stamina and would get tired after just a few rounds of lifting. SARMs does not only help get rid of excess fat but will also ensure a hormonal balance that prevents the formation of more fat.
Increase Strength
Once the excess fat has been eliminated, SARMs trigger a process of new muscle formation to replace the fat. The result is that you will increase your muscle mass and get stronger. Most of the ingredients in this supplement are made of chemical compounds such as Camellia Sinensis which favor the growth of muscle tissue. Strong muscles do not only help you lift heavier weights but they will also enable you to lift for more hours without getting strained or fatigued. The rule of thumb in bodybuilding is the longer you lift the more muscle you build and the stronger you get. On the contrary, lifting heavy weights for short periods will not help you build muscle. Bodybuilding is one of the few sports, where patience pays, and trusting the process, is the only sure way to get to the top.
Related Article: What is MK-2866 Ostarine SARM and How to Make it
Muscle Sculpting
You no longer need a muscle-sculpting muscle to get a killer body because SARMs will do the job for you. Apart from preparing for a major contest, many bodybuilders, and men in general aspire to have a body that turns heads. Having huge muscles is one thing and having well-sculpt muscles is another. This supplement is expertly made to ensure excellent muscle contractions, which is quite essential if you’re eyeing a trophy in a major competition.
So, if you’re looking to have fast, deep, and sequential muscle contractions, then SARMs is your go-to product. Most importantly, SARMs increases muscle mass significantly for both men and women. You will agree that lifting weights and other physical exercises is not enough to build muscle. If anything, it would take months and years to increase their muscle mass by a factor of two. All that won’t be necessary with the new SARMs formula. You can even achieve double results when you combine it with regular workouts.
Boost Stamina
Strength is not the same as stamina. One may have strength but it won’t help much if they don’t have stamina. Stamina and endurance in bodybuilding are built over time, but you can build it in a spur of a moment with the new SARMs supplement. The Ashwagandha component of this product plays an important role in ensuring you have the stamina to perform intense exercises and weightlifting. This accompanied with other endurance exercises will produce monumental results in no time.
Fast Recovery
SARMs, like most Brutal Force, products help users recover much faster than normal. Whether it is as a result of injury or severe fatigue, this supplement has components that help with tissue regeneration to enable you to resume training within a short time. however, you need to be consistent in taking it to be assured of 100% positive results in the long term.
Legality and Safety of Brutal Force SARMs
SARMs is a 100% legal steroid that’s been approved for use by bodybuilders and gym-goers, men and women. Additionally, the supplement is safe to use given that it is mostly made of natural ingredients. No adverse side effects resulting from the use of the product have been reported. But if you experience any effects after using SARMs, then it is probably because your body is reacting to one or two components in it. Otherwise, everything should work out just fine as you continue taking the formula. If you experience severe complications from using the product, then you must see a doctor for a check-up.
Precaution
As is the case with most steroids, there may be counterfeits of the product circulating in the market. Therefore, you should be careful not to purchase such a product because of quality issues. The original version of the product is manufactured with the consumer’s health in mind and the same cannot be assumed with the fake product. Furthermore, the chemical composition of the fake product could not be as it should and that spells trouble for the user. To be safe, make sure to buy the supplement from a recognized source only; that is the manufacture or manufacturer-approved suppliers.
Great Deals
Apart from the immense strength benefits, SARMs also comes with great offers that will help you cut down costs. First, you don’t need to pay a shipment fee because it is fully catered for. And it is not just within a particular area but worldwide. Secondly, the price is quite low for the quality and safety of the product. That is quite a save given that some products whose quality does not come anywhere near SARMs cost a fortune. Most importantly, the product comes with a discount if you buy more than one unit. For instance, if you buy two units you get one for free, but keep in mind that the offers only last for a specified period.
> > BRUTALFORCE SARM’s
George Farah: How To Travel Before A Competition Without Ruining Your Physique
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Traveling takes away from a normal bodybuilding routine. Here’s how to avoid ruining your physique.
While a bodybuilder might first compete in their local state pro shows, eventually all pro bodybuilders must travel to compete. This presents an interesting challenge. Competition prep is a very delicate and specific time for pro bodybuilders. Traveling can disrupt that routine. So how do pro bodybuilders prevent ruining their physique while traveling to a pro show? In our latest GI Exclusive, George Farah explains how to properly travel without ruining your bodybuilding physique.
At some point or another, a successful bodybuilder will have to jump onto a plane to compete at a major pro show. It might be the New York Pro, Chicago Pro, Arnold Classic, or Olympia. In either case, long term travel will be involved. How do bodybuilders successfully travel so close to a competition without disrupting their prep diet and training?
We asked this very question to legendary bodybuilding coach and guru George Farah. His advice, while aimed at competitive bodybuilders, can also be very insightful for anyone looking to travel living a bodybuilding lifestyle. A massive and shredded physique requires a very strict diet and training. That goes out the window when you’re stuck on a plane for six-twelve hours being fed airline food. It’s never perfect – but George Farah has key tips to keep you on point.
While it may seem the biggest challenge is not getting the proper diet, the truth is that water weight is your biggest enemy while traveling. This is due to staying still for so long in one place sitting up. Whether it’s a car, a plane, or a train – sitting still for so long will cause your body to look “soft” due to water weight. That’s why George Farah stresses the importance of getting up and walking every 45 minutes of traveling.
It’s essential to getting blood flowing and preventing your water weight from going out of whack. In addition to this, if you are going to a show or someplace to showcase your physique – make sure to arrive 48 hours beforehand. This give you extra time to adjust once you land if anythings starts to look off.
It should also be noted that George Farah’s walking advice is a great tip for anyone traveling long distance – not just bodybuilders. Taking some time to stretch and walk every 45 minutes helps prevent the possibility of blood clots. While rare – if this does form it can eventually dislodge and flow to vital organs such as your heart. That can ultimately cause serious damage.
So George Farah’s advice is powerful on two fronts. It helps maintain your physique while traveling and also can help prevent blood clots. It’s a win/win situation. So make sure to take Farah’s advice seriously. It may sound simple and ineffective – it can actually make a big difference.
You can watch George Farah go into more detail about the key rules of traveling without ruining your physique in our latest GI Exclusive interview above!
2021 Vallarta BodyFit Contest Results
Complete results from the 2021 Vallarta BodyFit Contest.
The 2021 Vallarta BodyFit Contest saw two competitors gain qualification to the 2021 Mr. Olympia. On Saturday in Puerto Vallarta, Mexico, Noel Adame and Francesca Stoico finished at the top of their respective divisions and will have a chance to compete at the biggest event of the year.
Adame will prepare for his second Olympia appearance. The first came in 2019 where he finished 16th. Adame gained qualification by winning the Indy Pro 212. For Stoico, this is her fifth victory since 2018. She will also be making her second-straight appearance at the Olympia.
There were two divisions at the 2021 Vallarta BodyFit Contest that allowed winners to qualify for the Olympia. The full results have now been announced. Check out our full breakdown of the 2021 Vallarta BodyFit Contest results below.
Vallarta BodyFit Contest: All Division Winners
A quick breakdown of the winners in each division from the 2021 Vallarta BodyFit Contest. All winners are now automatically qualified to compete in the Olympia 2021.
Men’s 212: Noel Adame
Bikini: Francesca Stoico
Vallarta BodyFit Contest Breakdown
Men’s 212 Results
First Place – Noel Adame
Second Place – Esteban Bravo
Third Place – Leonardis Cardoza
Fourth Place – Victor Eric Lopez Garcia
Fifth Place – Christyan Gomez
Bikini Results
First Place – Francesca Stoico
Second Place – Eli Fernandez
Third Place – Jasmine Gonzalez
Fourth Place – Pricila Rodrigues
Fifth Place – Jodie Yunker
Generation Iron wishes to congratulate all the great athletes who earned a win at the Vallarta BodyFit Contest. Make sure to check out our full IFBB Pro results page from this year and previous years right here to catch up on any action you may have missed!
Greg has covered the four major sports for six years and has been featured on sites such as Sports Illustrated, Fox Sports, SB Nation, NJ.com, and FanSided. Now, he is transitioning into the world of bodybuilding and strength sports.
Phil Heath Shows Off An Incredibly Improved and Ripped Midsection
Phil Heath has revitalized his midsection.
Phil Heath isn’t quite ready to hang up the trunks yet. In a recent post to his Instagram, Heath showed off an incredibly improved abs ripped midsection. He is shoring up his weaknesses no doubt to make a return at a future date.
To be a competitive athlete is to understand that your window of opportunity is short. No one can compete at the highest levels for all time. It takes a certain of dedication, experience, and, for some, youth. There comes a time when a competitor’s advanced age can prove to be their undoing.
Apparently Phil Heath missed the memo on that one.
Just one you think Phil Heath may be calling it quits, he reaffirmed that he still has plenty of fight left in him. The seven-time Olympia champion isn’t quite done with competitive bodybuilding yet. On the contrary, Heath appears to be putting in tremendous amount of work on shoring up his weaknesses while improving his strengths. One weakness in particular is his midsection.
Midsection Improvements
During the tail end of his title reign, Phil Heath was constantly criticized for his midsection. But a recent progress pic shows that Heath has that issue well under control now. Heath took to social media to show off some incredibly ripped abs that no doubt put the rest of the division on notice.
When you really focus on being your best, it doesn’t come from dabbling. It comes from hard work, sacrifice, victory and defeat but within it all one thing remains…it is YOU VERSUS YOU!!!
Wanna prove others wrong?
Go for it, but I suggest starting with proving yourself RIGHT FIRST!!! Bet on yourself, do the hard work for YOU, stop comparing yourself to others. There is only ONE of you, make it count and give a damn about your success!
Happy Friday y’all! Have a great, safe weekend! Much love ~PH ??
With this kind of improvement you can be certain that Phil Heath will be back in action at some point in the future. This was a clear message to the division that he’s not quite done yet. Things could get pretty interesting in the near future.
For more news and updates, follow Generation Iron on Facebook, Twitter, and Instagram.
Managing Editor at Generation Iron, Jonathan Salmon is a writer, martial arts instructor, and geek culture enthusiast. Check out his YouTube, Instagram, Twitter, Facebook, and Sound Cloud for in-depth MMA analysis.
The 4-Phase Workout to Get You Big, Strong & Cut
This 4-phase workout is one to give you a physique others will envy.
For decades, bodybuilders have been following training phases, depending on whether their focus is strength, mass or definition. But what if you could do a single workout that would accomplish all of those goals together?
Sound too good to be true?
It’s not – and this program will prove it. I’m about to lay out for you what is known as the Shotgun Workout. It doesn’t have much to do with firearms but it does have a whole lot to do with killing multiple birds with one stone (metaphorically!).
The Shotgun Workout in Theory
The Shotgun Workout is really not a single workout at all. Rather, it is a training concept that you can apply to any workout program and exercise selection. Here is how it works:
You will perform 4 exercises for each of the following body parts; legs, chest, back, shoulders, biceps, triceps.
You will do 4 sets for each exercise.
You will choose a barbell exercise first with a rep range of 4-6.
You will choose a dumbbell exercise second with a rep range of 8-12.
You will choose a cable exercise third with a rep range of 15-20.
You will choose a body weight exercise fourth for 20 reps.
You will do each exercise to positive muscular failure.
You will choose different angles as much as possible for each muscle group exercise
So, why do you train this way?
Your first exercise is your strength move. You select a compound barbell exercise such as the bench press, squat or deadlift and perform reps in the 4-6 range. This has been well established as the best range for strength gains. You want to work with a weight that you will fail at six reps on for the first set. The fatigue factor will see you failing at between 4-6 reps on each of the three succeeding sets. Your rest between sets on this first exercise will be the longest of the entire workout. Give yourself up to 3 minutes rest between sets, as this will provide enough time to recover so that you can exert maximum strength on the next set.
The second exercise is your hypertrophy or muscle building workout (1). You will be doing 8-12 reps to failure on each of the four sets. This is the proven ideal range for muscle growth. You will use dumbbells as your basis for choosing your muscle building exercises. Dumbbells allow you to move through a greater range of motion on such exercises as the bench press and to work each side of a muscle group individually. Unilateral training has been shown to be more effective at building muscle than bilateral training. With this 4 set phase of the workout, give yourself 90 to 120 seconds rest per set.
The third exercise you choose will be a cable resistance exercise. Cables allow you to exert constant tension on the working muscle as well as to work from a greater range of angles than barbells or dumbbells. You will be doing 12-15 reps to work your slow twitch muscle fibers. Again each set should be to failure. Give yourself 45-60 seconds rest between sets.
Your final exercise for each body part is a bodyweight exercise (2). You will do 20 reps on each exercise with a rest of 45-60 seconds. This phase is designed to engorge the muscle with blood and oxygen in order to bring about a pump effect and to promote muscular definition. The greater the pump induced blood flow to the muscles, the more blood is also taken away from the muscle. This takes with it waste products that build up during exercise. Removing these waste products and delivering more oxygen to the muscle cells are crucial aspects of muscle recovery and growth.
A Couple of Great Finishers
Here are a couple of pump intensifying techniques that you can throw in at the end of your workout to ensure that you are leaving absolutely nothing on the gym floor.
Drop Sets
Once you have reached positive muscular failure, immediately strip the same amount of weight from each side of the bar or grab slightly lighter dumbbells. Continue repping out until you can’t do another rep with proper form. Now strip off more weight and continue repping out until you again reach failure. Make a total of four drops and your working muscle will be totally done for!
Drop sets allow you to push your muscles beyond the level of muscular failure by forcing them to continue contracting against increasing lighter weight (3). This produces elevated levels of growth hormone and insulin-like growth-factor 1. Both of these are important for building muscle, increasing strength and stripping off body fat.
Forced Reps
When you are unable to complete another rep with proper form, get your training partner to help out by giving just enough assistance to allow you to push out an additional 2-3 reps. Make sure that your partner knows how to spot properly as too much help will kill the set. If applied properly, however, this technique will ramp up your intensity for greater muscle and strength gains.
Sample Shotgun Workout
Exercise
Sets
Reps
Exercise
Sets
Reps
Legs
4
Chest
Squat
4
4-6
Incl. Bench Press
4
4-6
Dumbbell Step Up
4
8-12
Flat Bench B/B Press
4
8-12
Leg Ext.
4
12-15
Pec-Dec Fly
4
12-15
Jump Squat
4
20
Plyo Push Up
4
20
Shoulders
Biceps
O/head Barbell Press
4
4-6
Barbell Curls
4
4-6
D/B Upright Row
4
8-12
Incl. D/B Curl
4
8-12
Cable Side Lateral
4
12-15
High Cable Curl
4
12-15
Handstand Pushup
4
20
Close grip chins
4
20
Back
Triceps
B-Over Barbell Row
4
4-6
Close Grip Bench Press
4
4-6
One Arm D/B Row
4
8-12
O/head D-B Extension
4
8-12
Straight Arm P-Down
4
12-15
Cable Kickback
4
12-15
Pull Up
4
20
Reverse Dips
4
20
Summary
The Shotgun Workout brings all three key bodybuilding goals – strength, muscle, definition – into a single training program. Start out by following the sample workout above for 12 weeks. Then take a complete week off and change out the exercises based on the guidelines provided here.
Looking for a pre or post workout boost? Check out Enhanced Labs, the home of Big Ramy, Mr. Olympia 2020 Champion Big Ramy, 11x Olympia Competitor Dennis “the Menace” James, and hundreds of other professional bodybuilders, athletes, fitness enthusiasts, and bio hackers.
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 Envato
References
Tipton, K. D.; Wolfe, R. R. (2001). “Exercise, protein metabolism, and muscle growth”. (source)
Harrison, Jeffrey (2010). “Bodyweight Training: A Return To Basics”. (source)
Schoenfeld, Brad; Grgic, Jozo (2018). “Can Drop Set Training Enhance Muscle Growth?”. (source)
Best on the Planet – Legs Which Can Put Tree Trunks To Shame
The Biggest and The Meanest Legs In The Fitness Industry
A pair of big wheels are what separate the men from the boys. Shredded legs are a sign of dedication, commitment, and brute strength. The athletes on the list make gym bros look like electric bulbs.
For an aesthetic physique, you need to lay equal, if not more, focus on your legs as compared to your upper body and the athletes in this article are the perfect example. The next time you think of skipping leg days, these athletes will haunt you in your dreams.
Tom Platz
If you’re talking about the most insane legs in the bodybuilding world, you can’t leave Tom Platz out of the conversation. The fact that Platz had the legs he had back in the golden era of bodybuilding is nothing but insane.
Ronnie Coleman
Ronnie Coleman holds the record for the most number of Mr. Olympia title wins. He won the most prestigious bodybuilding show for eight years in a row. Coleman was a force to be reckoned with in his competitive years.
Julian Smith
Julian Smith is also known as “The Quad Guy” and we approve his choice of name. Smith follows brutal leg workouts, and he shares them with his followers on Instagram. You’ll surely be motivated to train your legs after scrolling through his Insta feed.
Branch Warren
Warren is known for his grueling workouts. He works out at the non-air conditioned Metroflex gym in Texas which goes on to say a lot about his work ethic. Branch’s legs look nothing less than tree trunks with veins.
Jay Cutler
Being crowned 4X Mr. Olympia is proof Jay is one of the best bodybuilders in the world. Jay broke all the standards with his size and conditioning when he stepped on the Mr. Olympia stage to dethrone Ronnie Coleman (another entrant on our list) for the world’s best bodybuilder title.
Kai Greene
Kai was the contender for the Mr. Olympia title for the longest of times and some people consider him an uncrowned Mr. Olympia. Kai has a unique style of training, and he includes a variety of exercises to target and develop his legs.
Dorian Yates
Dorian Yates is 6X Mr. Olympia and is the person responsible for starting the trend of pushing the human muscular size into the stratosphere. Yates dwarfed everyone when he stepped on stage and dominated the bodybuilding world for years.
Ben Pakulski
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When you look at this picture, what comes to mind? Hard work? Genetics? Steroids? One thing I Suggest you NEVER do is discount how much work went into creating something. You have NO idea the amount of time, pain, discipline, and obsession went into creating this physique. Most people will fail in life because they discount the amount of time and work it’s going to take to get accomplish their goal, so when it gets hard they crumble like dry leaves. Whatever you think it took, multiple that by 20. And the next goal you set out to crush, multiply your expectation by 100 and hope it’s even harder. Never ask for it to be easy. Ask for you to be better. Im grateful for my pain, im grateful for my struggles, they made the man I am and will continue to push harder than most people ever conceive because I’ve been dark places most people aren’t willing to go. What struggles are you grateful for? #YouCantDoWhatIDo #mi40gym #muscleintelligence #mi40 #benpakulski #mi40life
A post shared by Ben Pakulski (@bpakfitness) on May 18, 2019 at 3:38pm PDT
Ben “Pak Man” Pakulski has one of the freakiest legs in the bodybuilding industry. His quad sweep is so defined, it looks like it’s morphed. It doesn’t end here, his 23-inch calves act as the show stoppers when he turns around to hit his posterior poses.
Joey Swoll
Joey’s legs look like a ton of meat has been slapped onto them. Swoll is one of the most famous internet fitness celebrities, and his popularity is growing with time. His aesthetic physique and insane athleticism have made him a crowd favorite.
Flex Lewis
Flex Lewis is the king of legs, and only a few people can challenge him for the throne. Lewi’s legs are perfectly proportionate, have the size, and his calves look like they have a life of their own.
Header image courtesy of Envato Elements
Who do you think has the best legs?
Let us know in the comments below. Also, be sure to follow Generation Iron on Facebook, Twitter, and Instagram.
Old School Exercises You Should Be Doing
circa 1895: German strong-man Eugene Sandow (1867 – 1925) lifting weights and dumbbells. (Photo by Rischgitz/Getty Images)
Bring back these classic moves.
Bodybuilding is an endeavor that’s all about finding the perfect training routine that will give you the gains you seek. When it comes to sculpting muscle you’ll have to go through a series of trial and error in order to discover what exercises work best with your body type. Choosing to transform your body is truly a daunting task. There can be no half measures, no quick fixes. It’s all about making the necessary improvements through hard work and dedication.
To many younger bodybuilders, as well as individuals new to lifting, the notion that innovation is the key to growth is a bit misconstrued. Sure, new exercises and machines may be great in the way of accessibility and could prove to be very effective for muscle building, but that doesn’t change the fact that the classic exercises still provide some of the best results for building a strong and aesthetic physique.
All that being said, it would seem that many bodybuilders are forgetting about some of the classic exercises that provided some of the best gains ever since they were created. We’ve compiled a list of some of the greatest classic exercises that many present day bodybuilders may be neglecting, but should never forget.
Arnold Schwarzenegger: Arnold Press
A dumbbell press named after Arnold, this shoulder exercise was a great innovation during its heyday. The rotation of the dumbbells on the way up add a greater range of motion, which means attacking multiple muscle in the shoulders. This means activating more muscle fibers and growth.
Steve Reeves: Pinch-grip Deadlift
We’ve all seen the normal deadlift before, a great exercise for building up the back, but this variation can help your gains in a number of ways. This Steve Reeves derivative means grasping hold of the outward facing weighted plates, a lifting it up, barbell and all for an exercise that will work your forearms, legs, lower back, and improve your grip strength.
Dave Draper: Curl and Press
It’s hard to believe that you don’t see this move being performed in every gym across the globe. Dave Draper’s inspired exercise is basically a two in one affair. The movement is both a shoulder press and a curl all wrapped into one exercise. You get two exercises for the price of one and would work perfectly on any biceps, triceps, or shoulder days.
Eugen Sandow: Screw Press (a.k.a. Bent Press)
This one is more of a strongman lift, but nevertheless, it’s definitely an exercise you should consider adding to your routine. Why? Because functional strength is just as important to build up as much as your biceps. If you want to lift heavy then you’ll have to consider building up your overall strength. This classic made famous by Eugene Sandow himself is definitely a routine that should always be in style.
So what’s your favorite old school exercise? Let us know in the comments below and be sure to follow Generation Iron on Facebook and Twitter.
Why an Experienced Lifter Must Use A Coach?
There are many reasons an experienced lifter may need a trainer to ensure they’re always in shape. You may be overconfident because of the many years of training, but trust me, there is always someone who sees things you can’t see. For instance, you may not notice when you stop making gains in your training. Even the smallest losses in bodybuilding matter because it must have taken you weeks or months to gain them. A personal trainer or coach does more than just guide your training, they also boost your confidence and give new challenges that will help you grow. Unfortunately, many experienced lifters tend to underrate the importance of a coach and choose to do things their way only: big mistake!
Injuries are Almost Inevitable
You cannot rule out the possibility of getting injured while you train for several hours every day. It would be very naïve to think that all will always go well in a sport like bodybuilding. And when you get injured, you will have some special needs you won’t be able to take care of on your own. There are two people you will need when that unfortunate event happens: your trainer and your doctor. These two people will work hand-in-hand to ensure you get back to form quickly. That includes changing your training routine as well as the diet. The kind of training you do will be low-impact, safe, but effective.
Similarly, if you develop a certain illness, you will need your coach and doctor to work together to make proper adjustments for your training. Furthermore, your health must always come first and any type of training you do should give you better health and not impair you further. So, if you think you don’t need a coach, think again.
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You May Lose Focus
Bodybuilding is highly demanding and the pressure can disorient you at some point. Think about the dietary requirements, training routines, and other fitness necessities. If you’re not careful, these things can overwhelm your sensory receptors and make you lose focus, literally. Without a coach, you may never come back on track again and your bodybuilding career will inevitably head south. An experienced coach will know when you’re about to lose focus and will cushion you against any danger ahead. Most importantly, they will help you narrow down to your training routine and stick to it.
It is highly recommended that you consult your trainer whenever you’re having a hard time figuring out how to go about your training program. But there has to be mutual trust between you and your trainer for this to work out very well. That is because holding back your insecurities and concerns mean you have little or no trust in your trainer. Similarly, if they don’t put you back on the path of success when you slip, then they are not good for you. It is perhaps the reason bodybuilders shy away from getting a trainer but trust me, it’ll be worth it if you find a good one.
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Pros Too Have Personal Battles
Whether you’re a bodybuilder, doctor, office worker, or farmer, we’re all human beings and need to be taken care of. Bodybuilders, especially, experience intense moments of depression due to things happening in their lives coupled with intense training routines. Such kinds of bodybuilders, pro or not, require special attention to keep them on track. There is no better person to help them overcome their struggles than a good coach.
One thing about depression is that it affects people differently. Also, people have different ways of dealing with the condition; some will talk their hearts out but many will choose to keep quiet about it. The latter are in greater danger because failure to communicate means they make decisions on their own, which might be catastrophic. In the case of bodybuilders, decreased communication will likely reduce their output in training. That means they are strength will be affected in the long term and eventually, their career might crumble. A trainer will easily notice when the lifter’s mood changes and will know how to get them back on track. Essentially, the relationship between a lifter and their coach has a big impact on their career. That is because a good relationship leads to better communication even when the lifter is undergoing periods of emotional turmoil.
A Coach Notices Changes in Weight Lifting Trends
Becoming the lifter’s third eye is the whole essence of being a coach. If you haven’t noticed, weightlifting trends are different from those of the 90s. You may not know how important adapting to new trends is until you take part in a major weightlifting competition. Coaches have a way of finding out very minute changes in the bodybuilding industry. As a result, they come in handy if you want to keep up with the current pace. Otherwise, you may spend your whole time at the gym only to find out you’re behind the time when go participate in a contest.
You should know by now that there is no place for errors when it comes to major bodybuilding contests. Every move and minor detail accounts; is what separates winners from losers. A coach will keep you updated about every single change, trend, and rule concerning professional bodybuilding. Bodybuilders of the 90s were average and less committed compared to the current generation. Therefore, some rules that were used then are no longer applicable, and trust me a good coach knows every detail. Are you still convinced that you don’t need a coach?
Reading the Opponent Is the Coach’s Role
As mentioned, your eyes as a professional lifter cannot be everywhere. Rather than trying to monitor what your competitors are doing, how about you concentrate on your training and let someone else do that? A coach’s role is to read the opponent and master their every move. They will then know what tricks the opponent uses and advise you accordingly.
Most importantly, the coach should be able to determine the opponent’s potential and figure out what needs to be done to defeat them. That evaluation is very important if you’re going to share the stage with that person in a major competition. You will remain in the dark until the day of the competition if you don’t someone doing the spying for you. The other alternative would be to do the monitoring yourself. But what would happen to your training? It is a bad idea. So, find yourself a good coach and you won’t have to worry about anything, just your training.
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And now we come to the question of how to get a good coach. Be reminded that it is not everyone that comes to your mind can be a potential coach. Coaches are professionals with several years of experience under their belt. Although it might be hard to find one, the search is worth it. Apart from experience and stuff, there are more important factors to consider when finding a coach.
Who is a Good Coach?
A good coach is someone you can have a healthy personal relationship with, in and outside the gym.
You must be able to communicate with your coach about virtually everything. They are your confidant and the last person to pour your heart into regarding your bodybuilding career.
A good coach is not your average hommie who would go easy on you. The coach must stand their ground when it comes to training programs and routines. They should also push you to your limits even when you don’t feel like going on.
A good coach is someone who knows your strengths and weaknesses and knows how to handle them.
The perfect coach for you has a good record with previous clients. Do a little background check about their previous engagements and see if they will help achieve your dreams. Most importantly, check out the certification, including the institutions/organizations they got it from. It has to be a reputable organization because it is your life and career we’re talking about.
Your ideal coach has a training philosophy that works for you. Don’t pick someone who will complicate things for you. You can always go for someone else if their training might not get you in shape.
Finally, make sure to discuss payment in detail to avoid any future confrontations. Most importantly, agree on the payment methods and how they’ll be made, i.e. whether it is a monthly, weekly, or per-session thing. You should also talk about discounts if any.
Overall
Now that we have highlighted some of the benefits of having a trainer, how about you start searching for one? There are organizations and individuals whose sole responsibility is to find qualified lifters like you. Having a coach is still a win if you’re an experienced lifter. Sharing ideas with someone you share bodybuilding experiences with will turn you into a real beast. Learn about more ways to be a better bodybuilder from our blog, and trust me, you will come back to say thank you after bagging your dream title.