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Roelly Winklaar is in next level condition ahead of his next show.
Roelly Winklaar is once again showing why he’s one of the best bodybuilders on the planet. “The Beast” had to pull out of the 2021 Olympia due to coming down with the illness that shut down the globe for well over a year. But now it appears that he’s back in action and looking to make up for lost time.

It’s clear that Roelly Winklaar is reaching a whole new level. After Mamdouh “Big Ramy” Elssbiay won the 2020 Olympia, all bets are off. Let’s face it, the masses have been used to having a reigning Olympia champion. Ronnie Coleman, Jay Culter, and Phil Heath consistently were in the winners circle in the past 20 years. But after Shawn Rhoden won, then Brandon Curry, and now Big Ramy, there’s been no one to hold onto the title for more than a year. If the trend continues it means that the title is up for grabs. Perhaps Roelly Winklaar could grasp a victory during these uncertain times.
In any event, Roelly Winklaar is showing some true championship caliber as he prepares for his next show. Winklaar will most likely be competing at 2021 Arnold Classic. In prep for the show he looks to be in some incredible condition. His recent update speaks for itself.

Roelly Winklaar is on the next level currently. In fact, it would come as no surprise if he dominates at the Arnold Classic.
What do you think of Roelly Winklaar and his current condition?
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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.

By Presser

June 21, 2021

2 min read

Muscle Chemistry Archive

INTERVIEW: Tom Stoltman “Went To Places No Human Being Wants To Go” For World’s Strongest Man 2021

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World’s Strongest Man 2021 champion Tom Stoltman opens up about taking his training to the next level for victory.
This past weekend, on June 20th 2021, Tom Stoltman became the World’s Strongest Man champion. It was an epic victory after a dramatic two-day finals. Stoltman was only one point ahead going into the final event. Four-time WSM champion Brian Shaw was right on his tale. Ultimately, Stoltman dominated in the last event and earned his first World’s Strongest Man title. In our latest GI Exclusive interview, Tom Stoltman details his training, diet, and tactics leading up to the World’s Strongest Man 2021.

Tom Stoltman placed second at last year’s World’s Strongest Man 2020. So it seemed destined for him to rise up and become the new champion this year. Of course, in real life destiny doesn’t always play out. For Stoltman – it did. He’s now the new WSM 2021 champion. We had the opportunity to connect with him just after his victory for a quick video interview.
The competition was fierce and going into the final event of the finals – Tom Stoltman was only one point ahead of former champion Brian Shaw. According to Stoltman though, he wasn’t worried at all. The Atlas Stones are his favorite event. So he knew that he would dominate in the final event of the night. Not only that – but he felt that he could rely on Brian Shaw falling further behind in this event as well. His confidence paid off. Stoltman ultimately placed first in that final event – clinching his overall victory.
But what was the big difference between this year and last year? How did Tom Stoltman upgrade his performance to become the new champion? Stoltman told us that the minute he stepped off the plan after the WSM 2020, he immediately jumped back into training. Not only that – but he made additions to his team in order to take his success in 2020 and turn it into ultimate victory in 2021.
Tom Stoltman goes into great detail about the overhaul he committed to preparing for the WSM 2021:
“As soon as we got off the airplane last year, we got a warehouse and kind of got a specialist kit. So bigger yolks, fingal’s fingers… all that kind of stuff to help us get to that next level. I started working with someone to help me mentally and it all just paid off. I really put my heart and soul into this prep.”

Stoltman also explains further the specialist who helped him with his mental state. From the sound of it – he truly put both body and mind to the test. He brought himself on the verge of breaking. Knowing that it would all pay off in the end.
“So the lady that I had help me used a few words and helped me believe in myself. And helped me go past failure. You know that’s something I never, ever did before. When things got hard I would just give up or not be able to kind of push through that… she helped me kind of go to places where no human being wants to go. Just dark, dark places and you know it paid off this weekend because I went to some of those places.”
Tom Stoltman also shared some other fun facts about his experience preparing and competing at the World’s Strongest Man 2021. He would consume anywhere from 8,000 to 12,000 calories a day. That calorie count would increase as he got closer to the competition. He also admitted that his favorite food while he was competing here in the US was Five Guys burgers – claiming to have probably spent over one thousand dollars on the food during his time here.
And how does Tom Stoltman plan to celebrate? He’s going back to his home in Scottland to throw a massive party at his warehouse. He hasn’t had a beer in quite some time due to his training – so he’s excited to have a cold glass of beer to reward himself for his victory. The smile on his face on that last note during our interview says it all. Stoltman is on top of the world right now – and he put himself through the paces to truly earn it.
You can watch our full GI Exclusive interview with Tom Stoltman above!

By Presser

June 21, 2021

4 min read

Muscle Chemistry Archive

Best Barbell Workouts For Versatility & Optimal Growth

Barbells are perfect for enhancing exercise performance and aiding in competition and serve as a versatile and effective piece of exercise equipment for great gains.
Barbells can be seriously effective when looking to enhance strength and performance and can be used for a variety of exercises to offer great benefits to keep you healthy and fit. While we often associate barbells as tools for those big lifts, there are many isolated exercises that simply use the barbell. When looking to build a stellar home gym, consider looking into barbells in order to effectively maximize all of your gains and really add diversity to your at home workouts.
Barbells can help build functional strength for people looking to gain muscle mass while also enhancing overall strength. A good, quality barbell workout can tear down muscle in order to rebuild that muscle tissue in a safer, more effective manner. This is where a good protein supplement would come into play, for they can pump you with vital nutrients like BCAAs to stimulate protein synthesis and aid in that much needed recovery and recuperation.

Unlike some more complicated equipment that requires some tutorial which you just don’t have time for, barbells are easy to use, versatile by nature, and can really work to perfect lifting techniques so you can tackle any of those big lifts, like the big three powerlifting exercises being the squat, bench press, and deadlift. The ability to add more resistance can increase time under tension and lead to deeper muscles being worked that often times get overlooked, seriously enhancing all aspects of your growth and maximizing total performance. This makes the barbell worthwhile for all your bodybuilding goals.

The benefits of barbell training should not be overlooked and these top barbell workouts will surely convince you to incorporate barbells into your training, if you don’t already. Let’s dive more into barbells and see what all this hype is about.

Benefits Of Barbell Training
Barbells are great for offering full body workouts to see enhanced growth and size, while also aiding in functional movements and working to improve range of motion, flexibility, and ultimately, more solid mobility. Mobility comes from both flexibility and stability, also referred to as strength, and is important for all sorts of athletic performance as you look to advance in your goals (1). Since barbells work to really improve mobility, barbell training has become a great way to get the edge up on all your competitors.
The benefits of barbell training include:

Versatility: With the ability to build both strength and cardio, barbells offer just the right amount of weight to work your muscles to increase mass and size, while also allowing more quicker movements to be performed without a serious overload.
Improve athletic performance: A great full body workout, any exercise performed with a barbell will work to promote better training and competitive performance. Barbells are perfect for building better mind muscle connection in efforts to work on technique and better muscular focus (2).
Convenient: Barbell training allows you to perform an entire workout by simply using one piece of equipment. Instead of constant changes to prolong your workout, barbell training can be quick and convenient, while also still very effective.
Promote better cognitive function: Barbell training, like most all training, can really work to boost your confidence and mood in knowing you are bettering yourself and seeing great gains (3). Other benefits like productivity and better sleeping habits also come from barbell training.

Top Barbell Workouts For Maximum Growth
Landmine Rainbow
The landmine rainbow is a great core exercise to really fire up those abs and start to see that shredded physique. Through various twists and turns, you work your core by moving your arms in an arc while maintaining good form through your spine.
How to: Place one end of the barbell on the ground, preferably in a stand for added support. Hold the other end at around eye-level and twist the barbell with your arms, keeping your body as straight as possible. Alternate sides and perform for desired number of reps.

Zercher Squat
The Zercher squat may look similar to a front squat but the grip and bar placement are different, really working to target your core as well. It is important to stay as tall as possible to avoid any unwanted pain and injury.
How to: Place the bar in the pit of your elbow and maintain a solid core. With your feet spread slightly at around shoulder width apart, drive down into a squat, keeping a neutral spine. Push through your heels and return to the top.

Overhead Press
The overhead press is a mean shoulder workout to really round out your upper body. This will not only increase shoulder strength but also helps maintain proper muscular balance. This can be done seated or standing (4).
How to: Place your hands slightly more than shoulder width apart on the bar. With the bar at ear-level, drive it over your head, extending your arms. Gently lower back down and repeat for your desired number of reps.
Upright Row
The upright row is great for shoulders and traps while also engaging your biceps and back. This is a great exercise for toning and getting those mountains for traps that you’d love to have. Feel free to add weight as well if you’re comfortable.
How to: Using an overhand grip, place your hands at around shoulder width apart. With the bar close to your body, raise your elbows so they are parallel to the ground and the bar at about chin height. With a controlled motion, lower back down to the starting position.
Wrap Up
Barbell training is a great way to see awesome growth in your muscles while also aiding in functional movements to support any big lifts, complex exercises, or competitive performance. The perfect at home tool for training, barbells are convenient, versatile, and affordable, making this a much sought after piece of workout equipment. Check out barbells and the benefits they can offer you and really work to see that desired growth really come to life.
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

Haley, Jimmy. “The Importance of Flexibility and Mobility”. (source)
Lucero, Rhys AJ.; Fry, Andrew C.; LeRoux, Christopher D. (2019). “Relationships between barbell squat strength and weightlifting performance”. (source)
Cassilhas, Ricardo C.; Viana, Valter A. R.; Grassmann, Viviane; et al. (2007). “The Impact of Resistance Exercise on the Cognitive Function of the Elderly”. (source)
Waller, Mike; Piper, Tim; Miller, Jason (2009). “Overhead Pressing Power/Strength Movements”. (source)

By Presser

June 21, 2021

6 min read