Blog
Hafthor Bjornsson vs Eddie Hall: Who Has Better Boxing Skills?
Both Hafthor Bjornsson and Eddie Hall show off their boxing skills on the heavy bag during training.
Hafthor Bjornsson or Eddie Hall. Who appears to be the better boxer heading into their September clash? A recent video of both men working on the heavy bag has proven to be illuminating.
The battle between strongman rivals Hafthor Bjornsson and Eddie Hall is fast approaching. Both men have been prepping hard in the gym ever since the fight was first announced. Now that the date is drawing near the question is becoming who looks to have done the better work in their preparation?
As it stands Hafthor Bjornsson has been putting in more diverse work than Eddie Hall. While Hall has no doubt been training hard for the match, there seems to be a lack of training variety (at least from what we’ve seen). Bjornsson is an entirely different story however. The Icelandic strongman has competed in a number of exhibition matches with pro boxers in the lead up to his bout with Hall. That kind of preparation has likely gotten Bjornsson not only physically but mentally prepared to take on Hall.
Recent videos of both Eddie Hall and Hafthor Bjornsson recently dropped online. Both men can be seen working on the heavy bag and getting some solid rounds in. This has proven to be the perfect opportunity to compare and contrast both men’s styles and approach to training.
Hafthor Bjornsson
12 minutes on the bag with a resistance band. My god my shoulders were pumped after that! ?
We can see that Hafthor Bjornsson is more fleet of foot in his video. What is also clear is that he appears more technically sound than Hall. There’s definitely a smoothness and high quality to his punches that are cleaner than his counterpart’s.
Eddie Hall
1000’s of hours in my basement just plodding away getting s**t done! My cardio level is insane and I loving my new passion for Boxing ? ❤️ RDX heavy bag weighs 150kg ?348lbs / 158kg bodyweight ?
What Eddie Hall lacks in clean technique he clearly is making up for in raw power. The sound of his punches exploding on the heavy bag shows clear signs of massive punching power. If he’s able to hit Bjornsson with one of those bombs, it could end up being a short night.
At the end of the day it remains a toss up as to who will win. It is intriguing to see that both men are focused on different aspects of the game. Where Hafthor Bjornsson appears more technique focused, Eddie Hall is embracing his incredible power. It should prove to be an interesting bout.
Who do you think looks more impressive in their training, Hafthor Bjornsson or Eddie Hall?
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 Top 3 Powerlifting Exercises: Squat, Bench Press, And Deadlift
Boost confidence and big gains with the big 3 powerlifting exercises.
You walk around the gym and everyone wants to know three things. How much can you squat? What’s your bench? What’s your max deadlift? If you don’t have that confident answer, you can feel slightly inadequate to other lifters around you. These exercises are great indicators of your strength and there is a reason that powerlifters do them. Whether you are training to be a powerlifter, or just simply looking to put up big numbers, these best powerlifting big three exercises are crucial to know how to do.
The strength that comes from these three power lifts can work to benefit all other exercises you do. Any heavy resistance training, like powerlifting, works to strengthen your skeleton to help reduce the risk of injury and give you a solid and stable frame. Because these exercises are compound movements, they work two or more body parts and impact every aspect of your lifts. With this, you can maximize muscle growth and ensure those gains never stop growing with a strong exercise.
Powerlifting works to greatly influence and positively impact your body in more ways than one. Each exercise will improve strength in each respective focus area. While the legs, upper body, and back are the primary groups powerlifting targets, every skeletal muscle benefits from a good routine. Since it is an intense form of resistance training, powerlifting can aid in fat loss as it burns plenty of calories in the short term, but can boost your metabolism for longer-lasting effects (1). With the strength you build, there is a correlation to increased athletic performance offering more than just big muscles (2). While powerlifting seems more of a one rep and done, strength-based focused sport, the benefits of each exercise program go far beyond simply that.
Let’s break down each of these three staple best powerlifting exercises with the benefits and proper ways to perform each. The squat, bench press, and deadlift are great exercises to boost strength and give you confidence to stand tall in the gym. For those seeking to perfect their competitive exercises or simply get huge, give these three a try and work to catapult your gains to new heights from a great program for the best results.
Squat: Light Up Those Legs
Many variations exist with the squat, but we will focus on the back squat. Squats work your glutes and quads, which serve as the drivers for this exercise, similar to lunges. It also hits the hip adductors, hamstrings, calves, and core. On the descent, your quads and glutes lengthen allowing for you to lower to the ground in a controlled speed, and then fire up as you straighten to return to the starting position. Your calves keep your feet planted while your hamstrings counter what the quads do to help with stability and reduce added strain (3) for better rest to really push yourself without new injuries.
By strengthening your lower body, squats give you a solid foundation for grounded support that benefits virtually all other exercises. The benefits of improved performance and reduced risk of injury not only promote successful lifts and competitions but can keep an athlete training longer and be a positive force to their overall well-being (4).
[embedded content]
How to: Squats begin with your feet shoulder width apart. Make sure the bar is resting on the top of your shoulder blades and not the top of your spine. Your hands should be slightly wider than shoulder-width apart. As you brace your core, maintain a neutral spine and bend at the knee, lowering to the ground. Keep your weight centered and heels on the floor. Keeping solid form, push up to the starting position and work to build that muscle from the right workout for important gains for people.
Check out our Squat Exercise Guide for video instructions
Bench Press: Pump That Chest
Most people love to talk about this exercise and for some reason this exercise has become the ultimate test of strength. While many variations exist for this exercise as well, we will focus on the medium-grip bench press. It is great for targeting your upper and lower chest, arms, and shoulders. The regular grip will target the entire pectoral muscle and give you that bulk in the chest while enhancing grip strength, something people need for important functional movements to start enhancing everyday gains for perfect movements.
It can not only improve upper body strength, but also deliver muscular endurance and support other exercises. While widely employed for general strength and condition, it also aids in hypertrophy (5), showing great benefit in muscle growth. Its versatility and popularity match the benefits provided to be a great strength-based, power-inducing exercise for gains to truly show.
[embedded content]
How to: Lie on the bench with your feet planted on the floor. Grab the bar with your hands a little more than shoulder-width apart. Arch your lower back slightly. While this is debated, an arched lower back can help keep the spine neutral and the back tight. Lift the bar off the rack and gently lower to your chest as you breathe in. Your forearms should be about 90 degrees from the ground as you touch your chests and with your feet planted on the ground, initiate the upward movement to return to the starting position.
Check out our Bench Press Exercise Guide for video instructions
Deadlift: Serious Back Builder
The deadlift is an impressive exercise for it requires both explosive strength and overall power. The deadlift will target the back and spine, glutes, and legs. This exercise is of course beneficial for those who powerlift or lift big in the gym, but the everyday benefits are considerably noticeable as well, like enhanced grip strength which we all need to work to lift the weight and be great.
For powerlifters, the deadlift is one of the big three for competition, but bodybuilders will deadlift because of the benefits to muscle growth in the back and thighs (6). As an exercise to develop overall strength, the deadlift can support stability and balance as a grounded exercise that influences many others. As a source of influence for grip strength and core stability, the deadlift is really considered an all-around, whole body workout to build strength with a lift that we need to do to build our muscles.
[embedded content]
How to: Begin with your feet shoulder-width apart. Your knees should be slightly bent and the bar just outside the legs. Hinge at the hips and as you straighten your legs and keep the bar close to your body. As the bar approaches just above the knee and your arms straighten, keep a straight back and rest on your thighs. To return to the ground, slowly lean forward from the hips and bend your knees slightly to get back to the starting position.
Check out our Deadlift Exercise Guide for video instructions
Wrap Up
These three powerlifts are exactly what you need to start feeling confident and comfortable in the gym. For those interested in getting involved with the sport of powerlifting, these are essential for you to know and learn to see great results. With continued work, you will see muscle mass and growth that increases your strength and a positive change in your posture and balance. The squat, bench press, and deadlift are staple three lifts in a powerlifters routine and you will love the numbers you start putting up. The benefits inside and outside of the gym should be enough for you to want to incorporate these into your workout regiment and love the results.
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
Resources
Campbell, W. W.; Crim, M. C.; Young V. R.; Evans, W. J. (1994). “Increased energy requirements and changes in body composition with resistance training in older adults”. (source)
Wisloff, U.; Castagna, C.; Helgerud, J.; Jones, R.; Hoff, J. (2004). “Strong correlation of maximal squat strength with sprint performance and vertical jump height in elite soccer players”. (source)
Kompf, Justin; Arandjelovic, Ognjen (2017). “The Sticking Point in the Bench Press, the Squat, and the Deadlift: Similarities and Differences, and Their Significance for Research and Practice”. (source)
Myer, Gregory D.; Kushner, Adam M.; Brent, Jensen L.; Schoenfeld, Brad J.; Hugentobler, Jason; Lloyd, Rhodri S.; Vermeil, Al; Chu, Donald A.; Harbin, Jason; McGill, Stuart M. (2014). “The back squat. A proposed assessment of functional deficits and technical factors that limit performance”. (source)
Kompf, Justin; Arandjelovic, Ognjen (2017). “The Sticking Point in the Bench Press, the Squat, and the Deadlift: Similarities and Differences, and Their Significance for Research and Practice”. (source)
Kompf, Justin; Arandjelovic, Ognjen (2017). “The Sticking Point in the Bench Press, the Squat, and the Deadlift: Similarities and Differences, and Their Significance for Research and Practice”. (source)
These Are The Most Underrated Gym Exercises
Underutilized Exercises That Need To Try Today
No two exercises are created equal. Some exercises have gained a cult following and most people choose them over all the other options. There are some lifts which aren’t widely popular but can give you incredible results.
You should give these lifts a try as adding variety to your workouts can ignite growth by shocking your muscles. Warning – these exercises might look easy but will leave you on your knees by the end of the workout.
Rolling Barbell Chest Flyes
For this exercise, you’ll need two barbells. You need to place a 45lb plate at both the ends of the barbells. Get in position by placing the barbells at your sides so that they’re parallel to each other.
Slowly roll out the barbell mimicking the motion of dumbbell flyes. Extend your arms until your chest is a couple of inches off the floor. Return to the starting position by bringing the barbells close together and squeeze your pecs at the top of the movement.
Inverted Rows
Contrary to popular belief, you don’t always need to use weights to train your muscles optimally. The inverted rows train your lats, mid and upper back. You could perform this exercise in a squat rack, smith machine or with TRX straps.
Most people make the mistake of using momentum while performing the exercise. You need to be in total control throughout the movement and need to lift and lower your body at the same speed.
Zotterman Curls
Zotterman curls are a complete arm builder and you’ll hardly see anyone every performing this lift. This exercise should be a part of your arsenal as it trains both the heads of your biceps and your forearms.
At the start of the exercise, your palms should be facing each other. Curl the dumbbells as you raise them to your shoulders. Rotate your wrists to a pronated grip as you lower the weights to the starting position.
Bodyweight Extensions
The bodyweight extensions might look easy but your triceps will be asking for mercy by the end of the exercise. You can use a fixed barbell or a bench, and the height of the surface will depend on your experience level.
Grab a barbell with a shoulder wide grip and get in a push-up position. Slowly lower your body towards the barbell by bending at your elbows. The exercise should feel like the skullcrushers but instead of a barbell, you’ll be using your bodyweight.
Sissy Squats
Do not let the name fool you. There is nothing sissy about this movement. The teardrop in the quads can be one of the most stubborn muscles to develop. Sissy squats are a brutal exercise that can help in accentuating the conditioning of your quads.
Stand with your heels elevated shoulder-width apart. Slightly bend backwards creating a straight line with your body from your knees to your neck. Begin to lean your body backward as you bend at the knees going as low as you can without losing balance. Return to the starting position and repeat for the recommended reps.
How many of the exercises mentioned above have you tried? Let us know in the comments below. Also, be sure to follow Generation Iron on Facebook and Twitter.
How Steve Cook Works Out To Tone & Shred His Physique
This workout from Steve Cook will help enhance all toning and shredding needs to give you that desired physique you want most.
Steve Cook is a bodybuilder and fitness model who has worked closely with bodybuilding outlets to promote better lifestyles for all. With an inner drive and resilience to tackle anything that comes his way, Cook knows just what it takes to achieve a desired physique that others will certainly envy.
For so many of us, we are constantly searching for that one workout to boost all of our gains. Whether it be certain exercises or just a bit of variety to our existing one, too often do we fall into the trap of repeating the same workouts and not seeing the gains we want most. But looking to professionals and those bodybuilders we know and love and can be game changers to our workouts as we seek the best for ourselves and our physiques. Why not take a page from someone like Steve Cook’s book to really boost all areas of the growth you want most.
As a real fitness icon and someone serious about their body and physique, this workout from Steve Cook will give you the diversity you want while challenging you to be better all around.
Full Name: Steve Cook
Weight
Height
Date Of Birth
205-215 lbs.
6’1’’
12/10/1984
Profession
Era
Nationality
Bodybuilder, Fitness Model
2010
American
Cook has always known what he needed to do, especially with influences around him that have always sought the best for his interests. With years of experience and a number of bodybuilding and figure competitions on his resume, he knows exactly what it takes to achieve that aesthetic others will certainly envy and you will certainly be proud of.
About Steve Cook
Steve Cook is a fitness model, bodybuilder, and social media influencer who uses his platform to help those around him better themselves. Introduced to fitness at a young age, with his family being highly active individuals, that passion to work hard and find what you love was instilled in him early on. Finding bodybuilding in high school, he used this as a tool to get stronger for other sports, but realized that fitness would be a great career to get into. He has competed in a number of competitions and has a loyal fan base who uses his workouts to better themselves and transform their bodies. Taking notes from someone like Steve is exactly what we need for he’s been there and done that countless times before.
Steve Cook Training Routine
This workout includes a host of exercises with great variety with the focus of hitting as many exercises per week as possible. Working on avoiding the same routine has proved to be incredibly beneficial as this causes some muscle confusion and allows for better growth overall. Playing around with rep ranges, rep tempo, and sheer volume is also something Cook pays attention to. Cardio will happen a couple times a week to get the blood flowing and heart pumping but he doesn’t overdue it with cardio to keep those valuable gains intact.
Workout #1 – Chest
Exercises
Sets
Reps
Incline Cable Fly
3
10
Smith Machine Incline Bench Press
3
10
Dumbbell Bench Press
3
10
Barbell Press
3
8
Decline Push-Up
3
12
Dumbbell Fly
3
10
Workout #2 – Shoulders
Exercises
Sets
Reps
Overhead Barbell Press
3
10
Single Arm Dumbbell Press
3
12
Upright Row
3
10
Rear Delt Fly
3
10
Lateral Raise
3
12
Cable Shrug
3
15
Reverse Pec Deck Machine
3
10
Workout #3 – Legs
Exercises
Sets
Reps
Box Squat
3
8
Lunges
3
12
Glute Bridge
3
15
Leg Curls
3
12
Seated Calf Raise
3
15
Leg Extension
3
12
Hack Squat
3
10
Stiff Leg Deadlift
3
10
Calf Press On Leg Machine
3
10
Workout #4 – Arms
Exercises
Sets
Reps
Dumbbell Shrugs
3
10
Dumbbell Curls
3
12
Cable Pushdowns
3
10
Triceps Extension
3
12
Landmine Press With T-Bar
3
10
Concentration Curls
3
10
Hammer Curls
3
10
Seated Triceps Press
3
10
Workout #5 – Back
Exercises
Sets
Reps
Barbell Bent Over Row
3
10
Deadlift
3
8
Lat Pulldown (Wide Grip)
3
10
Wide Grip Cable Row
3
10
Seated Lat Pulldown (Close Grip)
3
10
One-Arm Dumbbell Row
3
12
Featured Supplement
When it comes to looking for the best supplements around, having a quality routine will most definitely be something to include in your entire regimen. Whether it be a protein powder to capitalize on growth and recovery or a fat burner to shed that stubborn belly fat, you are well on your way to achieving all of your goals. To power you through any workout, consider a top tier pre-workout to boost all areas of your gains by providing energy and muscle pumps so you can burst through any fatigue.
Performance Lab SPORT Pre
Performance Lab SPORT Pre is a high-quality pre-workout free of additives designed to increase nitric oxide in the blood, improve endurance by hydrating your muscles, and enhance strength training, weight loss, and overall performance.
Performance Lab Sport Pre is another high quality pre-workout supplement available to the public at a great price point. Performance Lab Sport is one of the most rigorously scientifically vetted brands and all of their pre-workout products are free of synthetic additives (which might dehydrate the muscles), non-GMO, and vegan friendly. Sport “Pre” increases nitric oxide in the blood to support the oxygenation of muscles during workouts, improves endurance by hydrating the muscles, and enhances both anaerobic and aerobic exercise by increasing ATP reductase for the best benefits out of strength training, weight loss, and performance.
Price: $39.00
Check out our list of the Best Pre-Workout Supplements for more great products!
Wrap Up
This workout from Steve Cook is one to surely fire up those muscles to grow so you see the desired gains you want most. With a great variety of exercises and variability to enhance all areas of your gains, using this workout and really grinding in the gym will give you an aesthetic that others will certainly envy. Be sure to look into high-quality supplements as well for they will only help enhance any and all gains to growth and recovery. Give this workout from Steve Cook a try and see what it can do for all of your goals 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 Steve Cook Instagram
Paul Orndorff, Known As WWE’s ‘Mr. Wonderful’ Passes Away At 71
Travis Orndorff, the son of ‘Mr. Wonderful’, made the announcement of his father’s passing on Instagram.
Paul Orndorff, known as ‘Mr. Wonderful’, has died at the age of 71. His son, Travis, made the announcement via Instagram on Monday afternoon.
Orndorff was suffering from dementia and they believe this was caused by constant blows to the head that resulted in chronic traumatic encephalopathy.
“It is with great sadness that I announce the passing of my father, Paul Parlette Orndorff Jr. . He is better known as “Mr. #1derful” Paul Orndorff. Most of you will remember him for his physique. Many will remember his intensity. But if I could only get you to understand and see his heart. He will always be Pop, Paw Paw, and Daddy at home. And as much as many of you hated him as a wrestler, he absolutely loved you for it. He was an amazing father that showed me more love than I ever deserved. I love you Daddy. “
Paul Orndorff was passionate about this cause. In 2016, he joined a class action suit against the WWE. This said that wrestlers suffered “long term neurological injuries.” The suit was dropped in 2018. Travis announced that a donation page is available in his Instagram bio for funeral expenses.
Paul Orndorff was born in Brandon, Florida and was a standout football player at the University of Tampa. He was drafted in the 12th round by the New Orleans Saints but never made it to the NFL. Orndorff joined the then WWF in 1983 and saw immediate success.
On January 23, 1984, Orndorff defeated Salvatore Bellomo and this quickly put him in the spotlight. Most famously, Orndorff had a feud with Hulk Hogan and the two even met during Wrestlemania I. Hogan and Mr. T defeated Orndorff and his manager, “Rowdy” Roddy Piper. Along with Hogan, Orndorff had other famous feuds with wrestlers such as Jerry Lawler, Ted Dibiase, and Jake “The Snake” Roberts.
Hogan took to Twitter to make a statement on the devastating news.
“Just got slammed with the Paul Orndorff news,” Hogan wrote on Twitter. “RIP, my brother. Love you and thank you for always making me fight for everything in our matches. Heaven just got even more Wonderful.”
Paul Orndorff briefly retired in 1988 after suffering an arm injury. He made a return to wrestling in 1990 when he began competing in WCW. He became the Television Champion in 1993 and was a two-time WCW Tag Team Champion along with Paul Roma.
After his wrestling days, Orndorff began training other competitors for WCW’s Power Plant. As a trainer, Orndorff had a hand in the success of stars such as Goldberg, Stacy Keibler, and Mark Jindrak.
Paul Orndorff enjoyed a successful career at the highest level and was one of the top stars in the WWE during his time.
For more news and updates, follow Generation Iron on Facebook, Twitter, and Instagram.
Zane Watson: “2020 Was The Best Judged Olympia I’ve Ever Watched”
Zane Watson talks about the results of the Mr. Olympia 2020 compared to previous years. When it comes to bodybuilding, especially the Mr. Olympia, everyone has their own opinion of who should have won. When enough people agree and speak up about it – that can create genuine controversy. Victor Martinez vs Jay Cutler at…
Best Adductor Exercises For Hip Strength & Mobility
Work for better hip mobility and strength with these great adductor exercises.
Our hip strength and mobility is key and certain adductor exercises can work for our benefit when looking to maximize everything we want out of all movements. When it comes to building strength and working on that prime mobility, looking at certain exercises to challenge us but also support us can prove worthwhile in the long run. Let’s take a look at some adductor exercises and see what these can do for our overall training and performance goals.
What Are The Adductor Muscles?
Your adductors are a group of muscles in your inner thigh responsible for movements such as pulling your legs together. Your adductor muscle group consists of individual muscles being: the adductor magnus, the adductor longus, the adductor brevis, the adductor minimus, the pectineus, and the gracillis. Having strong and stable adductors will work wonders for both sport specific and functional movements (1).
Benefits Of Strong Adductors
With strong adductors you work to tackle any movements or lifts you need with the comfort of knowing exactly how these muscles work and that they will be strong enough to handle it. Benefits of strong adductor muscles include:
Improve functional movements: Work to protect yourself against unwanted pain and strain with everyday movements by having strong adductors.
Prevent injuries: We all want to stay healthy and strong adductors will not only prevent injuries against themselves but muscles around them also (2).
Promote hip mobility and extension: As pivotal movers, your ability to move your hips will prove to be worthwhile in the long run, as well as focusing on extension (3).
Strengthen hips and legs: With stronger stabilizer muscles, your overall strength will improve (4).
Better athletic performance: For those sport specific needs, strong adductors can aid in better sport specific movements.
Better rotational power: Rotate your hips better with these stronger muscles so they aren’t as weak.
Best Adductor Exercises
These top adductor exercises will offer variety to your workouts and can be used as either warm-up stretches or exercises in your workout itself. By focusing on these muscle groups, you challenge yourself to strengthen an often times overlooked muscle.
1. Glute Bridge Squeeze
The glute bridge squeeze is a great exercise to strengthen all the muscles in this area and will work to take care of both your pelvis and your back. The adductors are worked through the extension of the hip.
Using a foam roller, medicine ball, or something similar to these, place the object in between your legs and lay on your back. Your knees will be bent. With your core engaged, squeeze the object as you lift your glutes off the ground. Pause at the top and gently lower back down.
2. Side Leg Raises
Side leg raises are great for they can be done with just your bodyweight and primarily work your adductors. You can use weights or bands if you want and maintaining proper alignment is key.
Laying on one side with your legs straight out, position yourself so you are comfortable. Raise the top leg high and pause at the top for a few seconds. Lower back down and repeat for your desired number of reps before switching to the other side.
3. Clamshells
Clamshells are similar in general motion to the side leg raises, although a bit different in positioning. A great inner thigh exercise, it can be done with weights or bands, or just bodyweight.
Lay on one side with your knees bent and lift the top leg as far as it will go. Hold for a brief pause and lower back to the starting position. Repeat for your desired number of reps.
4. Cossack Squat
The Cossack squat is one of those strength training exercises to give you more strong, stable, and comfortable stability when working both your adductors and abductors. It will train your body a bit differently for that added challenge.
With your feet around hip width apart, shift your weight onto one leg. As you stay in the upright position, hinge your hips back slightly but only as far as your range of motion will allow. Drive your foot through the floor and return to the starting position.
5. Foot Elevated Side Lunge
This exercise will see an elevation of one foot as you dip into a lunge. It is a great exercise to strengthen the adductors while being in a lengthened position to test range of motion.
Place one foot on a bench or step stool and step your other foot a good distance away so you can straighten the elevated foot. Lunge towards the foot that is planted on the ground and keep your core engaged and back neutral. Return to the starting position and repeat for your desired number of reps.
How To Prevent Injury
Working these muscles, or any muscle for that matter, can lead to that unwanted pain and soreness. If you don’t take proper care off the bat then this can escalate into injury that you just don’t want or need. Warming up will prove to be key before any workout to get those muscles primed and ready to go. For those looking for an extra boost, a pre-workout supplement is certainly something to consider. Any static or dynamic stretching will really boost all the gains you want most.
Immediately after exercise, stretching and using tools like foam rollers can greatly benefit your pain alleviation. A protein powder is a great post-workout supplement for it can not only enhance growth but also aid in that valuable recovery you want most. With muscles like your adductors, you want to make sure you are giving these the care they need so they can fully function and work for your benefit without any pain.
Wrap Up
These adductor exercises will work wonders for building up those potentially overlooked and weak adductor muscles so you can get the most out of each and every workout. By working on strengthening these muscles, you alleviate any unwanted pain and strain that may come your way so you can thrive both with sport specific movements and those that are more functional. Really get the most out of your performance with these great exercises and you won’t be disappointed by the results.
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
Hrysomallis, Con (2009). “Hip Adductors’ Strength, Flexibility, and Injury Risk”. (source)
Crow, Justin F.; Pearce, Alan J.; Veale, James P.; VanderWesthuizen, Dan; et al. (2010). “Hip adductor muscle strength is reduced preceding and during the onset of groin pain in elite junior Australian football players”. (source)
Brooks, Toby; Cressey, Eric (2013). “Mobility Training for the Young Athlete”. (source)
Haroy, Joar; Clarsen, Benjamin; Wiger, Espen G.; Oyen, Mari G.; et al. (2019). “The Adductor Strenghening Programme prevents groin problems among male football players: a cluster-randomised controlled trial”. (source)
Build Bigger Quads with Bad Knees
Build Bigger Quads with Bad Knees
If “bad knees” is your excuse every leg day, I apologize in advance. You can’t use it as your crutch anymore. Depending on the severity of your knee pain (i.e. a legitimate injury vs. aching every time it rains), rest assured you can still train your quads and continue to see gains.
General Guidelines When Training with Knee Pain
• Refer out. Go to a doctor or other health professional to get a second opinion. An MRI would be ideal but can take weeks if not months to book. In the meantime, see a specialist. Take what they say into consideration and blend it with a smart approach to training.
• If it hurts, stop. This is your body telling you something’s off. Learn to listen to these signals.
• Train around it. There’s always something you can do. Knee pain is not an excuse to stop training. Find what works for you and do it (knee-friendly exercises are included in this article).
• Train your hamstrings and glutes. Most people overtrain their “mirror muscles” and undertrain their posterior chain. Strengthen your glutes and hammies for better knee support.
• Train your ankle mobility. How often do you walk into the gym and see people working on their ankle mobility? If this actually happened, knee pain would be far less common. The more mobile and strong your ankles are, the better your knees will feel.
Things to Avoid When Training with Knee Pain
• Plyometric exercises. High-impact plyometric exercises are a no-no (at least for now).
• Ballistic movements/sprinting. Similarly, running or other ballistic movements should be avoidedgiven the sheer pressure put on the knees. Your knees absorb about 8-12 times your bodyweight per stride when running. That’s a lot of force to be put on a joint with pre-existing pain.
• Olympic weightlifting. The Olympic lifts are often caught in a deep squat position with a high level of reflex out of the bottom of the lift. The springing motion out of the hole combined with heavy weights isn’t a great situation for your knees (at least for now).
• Forward and back lunges. Lunging forward then pushing your weight back to your starting position tends to put force on the front of the knee (particularly around the patellar tendon). That said, they aren’t evil. But they do place more sheer force around the knee when compared to reverse lunges.
• Max effort deep squats. Put your ego aside for a moment and take a break from the max effortsquats. All things considered, you can still squat onto a high box and alleviate some of the demand on your knees.
Knee-Friendly Exercises for Bigger, Stronger Quads
1. Airdyne
Yeah, cardio sucks. But the Airdyne is a great way to pump blood to your quads during your warm-up while keeping your knees in a stable position. The higher your seat, the less your knees have to bend. Find a height that works for you so you can pedal without knee pain. Do a steady 3-5 minutes before lifting. You should be sweating and feel your quads blow up when you’re done.
2. TKE (Terminal Knee Extension)
This subtle movement packs a punch provided you do it optimally.
Loop a resistance band around a squat rig or something sturdy and have the other end behind your knee. Back up until you feel the band pull your knee forward and perform the TKE by bending your knee slightly and extending it. You should be focusing on your quad/VMO as much as possible here.
Perform 15-20 reps for 2-3 sets each side at the beginning and end of your workouts.
3. Monster Walks
Glute work isn’t a common line of action when dealing with knee pain, but it should be. Stronger glutes improve hip and thigh alignment, reducing the sheer force placed on the knee.
Insert monster walks.
You can perform monster walks laterally (side to side) for glute engagement, or backwards for quad destruction.
For glute engagement, place a Hip Circle around your knees and bend them slightly with your feet pointed forward. Take small steps to the side while keeping constant tension on the band. Resist the urge to let your knees cave in by keeping your hips externally rotated and press out against the band throughout your set.Take 5-10 steps to the right then 5-10 steps to the leftfor 3-4 sets.
The second option is to place the band around your ankles and walk backwards with small micro steps, pumping blood to your quads. Take 10-20 steps backwards for 3-4 sets.
4. Box Squat
Squatting onto a box takes a lot of the pressure out of your knees while providing depth indication. The box (or bench) should be high enough so your hip crease is slightly above your knee when you sit onto it (i.e. your thigh should be higher than parallel with the floor). This will allow you to continue to squat relatively heavy provided you don’t feel any pain in the knees when doing so. That said, this isn’t an excuse to use an absurdly high box and crank out max–effort-ego-quarter squats. Find the range of motion you can perform a pain-free squat in and load it accordingly.
5. Reverse Lunge
Reverse lunges just feel better on the knees, given the relatively vertical angle of the tibia (shin). Granted, your knees have to travel past your toes for most daily and athletic activities. But as mentioned, forward/back lunges tend to put more sheer force on the knees overtime (especially if you have pre-existing knee pain). For this reason, I tend to favour reverse lunges in most of my programming.
6. Reverse Sled Drag
Attach a TRX or suspension trainer to a sled. With your arms straight, hips back, and core braced, walk backward with small micro steps. This is similar to a loaded high-rep TKE and minimizes the force placed on the knees while brutally attacking the quads.
You can perform reverse sled drags at the beginning of your workouts as part of your warm-up or at the end as your finisher.
The Workout: Putting It All Together
A1. TKE (Terminal Knee Extension): 3 sets of 15-20 each leg
A2. Lateral Monster Walks: 3 sets of 10 each direction
Rest 30-45 sec after A1 and A2 have been completed.
B. Box Squat (High Box): 3 sets of 6-10
Rest 2-3 min between sets.
C. Reverse Lunge: 3 sets of 8-12 each leg
Rest 1-2 min between sets.
D. Reverse Sled Drag: 3 sets (walk full length of turf strip and back)
Rest 1-2 min between sets.
Additional Considerations
• Always warm up beforehand. This goes without saying and should be a ritual for all of your workouts, whether or not you have knee pain.
• Ankle mobility between sets. Limited ankle mobility is usually the leading cause of knee pain. Get those reps in and work it in between sets.
• Soft tissue work for quads/IT band between sets. More often than not, rolling out your IT band will help reduce your knee pain. Include it in your warm-ups and do it between sets to maximize recovery.
• Shy away from the leg extension machine. Meatheads love the leg extension given the direct pump it provides for the quads. It’s also a big no-no when overused in conjunction with pre-existing knee pain. Stay away from it (at least for now).
Summary
Knee pain sucks but it’s not an excuse to sit on your ass. Treat it as an opportunity to strengthen your weak areas and train smarter moving forward.
Margarita Ventura Profile & Stats
The biography, life, and accomplishments of Margarita Ventura
Margarita Vanessa Ventura is a New York based competitive athlete transitioning from the WBFF to the NPC stage with IFBB Pro intentions. Margarita was born on February 14, 1980 in Saipan, Northern Mariana Islands. She moved to the United States at the age of 3 and was heavily influenced by American films featuring bodybuilders including Arnold Schwarzenegger, Sylvester Stallone and martial artist Bruce Lee. Currently, she is a WBFF Diva Pro Bikini Model but will be transitioning to compete starting this fall at the NPC East Coast Cup Championships on Oct 16th, 2021.
Below is a complete breakdown of her profile, stats, biography, training and diet regimens.
Full Name: Margarita Ventura
Weight
Height
Date Of Birth
130 lbs.
5’4”
02/14/1980
Division
Era
Nationality
Bikini
2010
Filipino, Spanish, American
Biography
Margarita Ventura was born 1980 in Saipan, Northern Mariana Islands. Growing up she danced competitively, played multiple sports and martial arts where she learned that there was only one good life and that is the one you build for yourself.
Since a preteen Margarita has been working out at the gym and throughout all the fitness trends that have come and gone she has always been drawn to weightlifting to sculpt, build strength and define the body, what she believes is your greatest masterpiece.
Margarita Ventura stepped on stage for the first time at NPC Eastern USA Championships in 2014 where she placed Top 10. In 2015, Margarita decided to compete at the WBFF where she placed 1st in Masters, 2nd in Open and her WBFF Diva Bikini Pro Card. She then took some time off from competing to explore various iron sports from Olympic Lifting, CrossFit and high intensity functional fitness, however, bodybuilding still remained the foundation of her training.
In 2019, Margarita stepped back on stage for her Pro Debut at WBFF Worlds where she placed Top 5 World WBFF Diva Bikini Pro 35+ and placed Top 4 at WBFF Atlantic City. In 2020, during lockdown, she competed in the WBFF Virtual Tour placing 1st place.
Fast forward to 2021, Margarita will be transitioning to compete at NPC East Coast Cup. She is excited for this journey and to earn her way from NPC to the IFBB Pro League.
Famous to Family Inspiration
Since a child, Margarita Ventura has been inspired by Arnold Schwarzenegger, Sylvester Stallone and Bruce Lee, along with shows including the American Gladiator.
Margarita’s family laid the foundation for being highly athletic, active, productive, over achieving, and a Type A personality as they were all involved in athletic activities and academics.
She also gives a lot of credit to her mom for exposing her to fitness. Margarita remembers her mom buying her first home gym equipment at the age of 9 and as soon as gyms allowed Margarita at 13 years old to accompany her mom, she’s been hitting the gym ever since.
Last but not least, Margarita’s grandpa since a kid got her to do push ups and sit ups everyday with him. Back in the day, her grandpa wanted to be a boxer which inspired him to be athletically active until it wasn’t physically possible which influenced Margarita during her formative years to never give up.
Business and Fitness
Margarita Ventura is a prime example of how the discipline of bodybuilding and fitness can translate into your everyday life including business. She has also found that those who are in business, especially those who follow systems and processes, grasp the science of bodybuilding, fitness and nutrition well. Margarita is here to motivate others to become leaders who lift and to break stereotypes.
Margarita juggles a demanding full time career as Senior Operations Manager at R/GA, a world renowned innovation marketing and advertising agency headquartered in NY, where she oversees the brand storytelling, film, VFX, Live Action and technology campaigns while also launching her personal brand, online coaching and competing. She believes that when you are in a position of power with a powerful physique, you are a force to be reckoned with.
Margarita Ventura is managed by Edwin Mejia Jr. and Generation Iron Management.
Training
Margarita Ventura’s workout regimen consists of 6 days a week. During these days she trains her legs, glutes, shoulders, abs, back, biceps, triceps, and chest.
Day 1: Legs, Calves, Glutes & Cardio
4 x 25 – Walking Lunges
4 x 25 – Split Squat
4 x 20 – One Leg Stiff Leg Deadlift
4 x 15/12/10/15 – Narrow Stance Leg Press
4 x 18/15/12/10 – Hack Squat
4 x 15/12/10/15 – Leg Extension
4 x 15/12/10/15 – Leg Curl
30mins – Stair Climber 150 target heart rate & 300+ calories burnt
Day 2: Shoulders, Glutes + Cardio
4 x 15/12/10/8 – Dumbbell Shoulder Press
4 x 15/12/10/15 – Dumbbell Overhead Press
4 x 15/12/10/15 – Cable Upright Row
4 x 18/15/12/10 – Cable Lateral Raises
4 x 15/12/10/8 – Machine Rear Delt Flyes
4 x 15/12/10/8 – Seated Dumbbell Rear Delt Flyes
4 x 25 – Wall Ball Squats
4 x 20 – Wide Stance Leg Press
4 x 20 – Smith Machine Donkey Kicks
30mins – Stair Climber 150 target heart rate & 300+ calories burnt
Day 3: Cardio + Glutes
4 x 25 – Step Ups with Kickback
4 x 20 – Hip Thruster with hip band and weight plate
4 x 12 – Single Leg Smith Machine Squats
30mins – Incline Walking Quickly = Burn 300 calories
Day 4: Back, Biceps, Abs, Glutes + Cardio
4 x 12/10/8/12 – Wide Grip Cable Pull Down
4 x 12/10/8/12 – Close Grip Cable Row
4 x 12/10/8/12- Bent Over Barbell Row
4 x 15/12/10/15 – Dumbbell Row
4 x 12/10/8/12 – Barbell Bicep Curl
4 x 15/12/10/8 – Seated Hammer Curl
4 x 25 – One Leg Stiff Leg Deadlift
4 x 20 – Cable Kick Backs
4 x 20 – Hip Band Side Walking
30mins – Stair Climber 150 target heart rate & 300+ calories burnt
Day 5: Chest, Triceps, Glutes + Cardio
4 x 15/12/10/15 – Barbell Bench Press on flat bench
4 x 15/12/10/15 – Dumbbell Flyes on flat bench
4 x 18/15/12/10 – Machine Flyes
4 x 12/10/8/12 – Bent Over Cable Flyes
4 x 12/10/8/12 – Assisted Dips
4 x 20 – Machine Ab Curl
4 x 20 – Runners Crunch
4 x 20 – Dumbbell Crunch on Incline Bench or Stability Ball
30mins – Stair Climber 150 target heart rate & 300+ calories burnt
Day 6: Cardio + Glutes
4 x 25 – Butt Blaster Machine or Leg Press Single Leg Kick Backs
4 x 20 – Wide Stance Leg Press
4 x 20 – Hip Thruster with Hip Band or Feet on Medicine Ball
4 x 20 – Clamshell with Hip Band
30mins – Incline Walking Quickly = Burn 300 calories
Favorite Workouts
Squat – Fundamental exercise for everyday tasks, dynamic warmups, power strength training and bodybuilding that strengthens the glutes, legs, core, back and arms. Due to back injuries Margarita uses the smith machine the majority of the time or the barbell at a lighter weight these days. Her previous PR at 130lbs and 5 foot 4 inches with barbell squats was 225lbs. Squats and squat variations are not only the foundation to her workouts but are also Margarita’s go-to favorite movements to do when in a pinch for time to workout.
Stiff Leg Deadlift or Stiff Leg Deficit Deadlift – Deadlifts are another fundamental exercise and Margarita’s favorite compound movements because they train multiple muscle groups including the hamstrings, glutes, back, hips, core and trapezius. Deadlifts improve strength and raw power along with core strength, core stability and posture which is the foundation for alignment and technique for more advanced movements. Deadlifts and deadlift variations are also Margarita’s foundation movements for leg and glute days but also her go-to favorite workouts to do when pressed for time. During the off-season from competing, Margarita loves to do a deadlift strength cycle.
Leg Curls – Due to lower back injuries, leg curls have helped Margarita build mass in the hamstrings while maintaining mobility and flexibility. Her favorite leg curl machine is the standing single leg curl that encourages isolated hamstring strength with secondary muscle group benefits for the glutes and calves while decreasing the load on the spine and protecting the back. Margarita will switch up the reps, sets and tempos to increase muscle confusion.
Leg Press – The leg press and leg press variations have become a staple movement in Margarita’s leg day regimen for it’s muscle growth benefits for glutes, hamstrings, quads and calves while preventing injury which is key for Margarita training these days for longevity.
Nutrition
Margarita Ventura is very specific and precise about her diet. She eats 5-6 clean meals a day leading towards competition and shoots. Margarita’s metabolism and genetics also allow her to transform, lean and bulk easily where gut health is of utmost priority. She prefers this lifestyle and regimen over eating only 3 meals a day where cravings and binging can impact gut health.
She uses the following supplements whey post workout protein, probiotics, L-carnitine, glutamine, thermo complex, immune complex, digestive enzymes, Vitamin C, Vitamin D-3, ashwaganda, probiotics and alpha lipoic acid.
During the off-season, Margarita finds the bodybuilding diet to be beneficial and preventive for her extreme allergies that include food allergies so she doesn’t stir too far from off-season bodybuilding regimen but does add about 2-3 additional meals with a surplus of calories per week as Margarita often times focuses on gains during the off season.
Meal 1
4 egg whites
⅓ cup oats
⅓ cup blueberries
1 cup cranberry juice
2 cups water
1 cup coffee no cream or milk; no or little sweetener
1 Apple cider gummie or shot
Meal 2
1tbs peanut butter
1tbs unsweetened jelly
1 unsalted rice cake
1-2 cups water
1 cup coffee no cream or milk; no or little sweetener
Meal 3
4 oz protein
4 oz dark greens
½ cup brown rice
1-2 cups water
1 cup unsweetened black tea
1 Apple cider gummie or shot
Meal 4
4 of protein
½ cup sweet potatoes
1 Drink Poppi prebiotic sparkling soda (apple cider included)
Meal 5
4 oz protein
⅓ cup wild rice
2 cups dark green salad
1ts olive oil
2tbs balsamic vinegar
1 Apple cider gummie or shot
1-2 cups water
Meal 6
4 egg white + 1 whole egg
1 cup super greens
1 cup water
0.5 – 1 gallon water per day
1-2 cups of black coffee per day
No heavy sauces, artificial spices or sugar
Supplementation
When it comes to supplementation, Margarita uses her own choice of supplements to boost all areas of her health and performance. Whether it be something like a pre-workout or protein powder, all bases are covered for those pre- and post-workout needs. A fat burner can shed unwanted fat so you get a physique like Margarita herself and a multivitamin will pump you with essentials so you always stay healthy and ready to go. Whatever it may be, having a solid supplement shelf will prove worthwhile in the long run.
Competition History
2021 NPC East Coast Cup Championships – Coming Soon
2020 WBFF Diva Bikini Pro 35+ Virtual World Tour – 1st Place
2019 WBFF Atlantic City Diva Bikini Pro 35+ – Top 4
2019 WBFF Worlds Diva Bikini Pro 35+ – Top 5
2015 WBFF New York Diva Bikini Pro Model – 1st Place Masters
2015 WBFF New York Diva Bikini Pro Model – 2nd Place Open
2014 NPC Eastern Championships – Top 10
Larry Wheels Smashes Squat PR Weeks Out From Powerlifting Return
Larry Wheels hit a new squat PR during his latest training.
Larry Wheels set a new personal record in the squat lift. The powerlifter hefted a massive 835lbs and made it look easy. The training was in prep for his upcoming return to the competitive powerlifting arena.
Larry Wheels has some truly incredible strength. The powerlifter has always aimed to push his body past its physical limits. It’s why he’s able to shatter his personal records so often. No feat is too extreme for the powerlifting veteran.
Larry has always sought out new challenges which is what has made him so powerful. If you’re not seeking to improve on yourself then life can get truly mundane and boring. Larry Wheels has vowed to himself that he’ll always seek to improve.
Smashing His Squat PR
So naturally weeks out from his return to powerlifting competition, Larry Wheels once again has outdone himself. The powerlifter hit a new PR in the squat, lifting 835lbs in wraps. The whole feat was captured on video and featured Larry showcasing the grit, strength, and determination he’s become known for.
With almost eight weeks to go before his return to the powerlifting arena, Larry Wheels is looking stronger than ever. Training alongside long-time friend Black Tom Cruise, Larry was in top form as he prepped for his next meet in New York.
In his most recent YouTube video, Larry Wheels revealed that he’d be competing at Revolution Powerlifting Sydnicate’s (RPS) Long Island Insurrextion meet. Set to take place in Farmingdale, Long Island, NY, Larry hopes to return to form and have a strong showing.
“This is the beginning of a ten-week prep or so, for September 11th, RPS meet,” said Larry Wheels. “This is one of the best entries into contest prep I’ve had in a long time, so I’m really excited about it. After a long hiatus from powerlifting, my spine, my joints, everything feels good, so we’re expecting big things.”
Despite his recent online beef with Greg Doucette, Larry Wheels once again proved how incredibly strong he is. A 835lbs squat is nothing to scoff at and this is only the beginning of his training camp. If he can build on this momentum and continue to get stronger, Larry could really blow away the competition at the RPS meet in September.
With his return set and a positive attitude about his growth potential, Larry Wheels seems poised and ready to take on all challenges. It will be interesting to see what he brings to the table when he returns to the arena that made him so wildly popular.
Are you ready to see Larry Wheels make his return to the competitive powerlifting arena?
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.