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How The Zottman Curl Can Build Bigger Arms & Enhance Gains
This exercise is a killer arm builder to really give you strength and size.
We all seek to have the arms the size of cannons. Working both our biceps and triceps are crucial for that overall development of our arms. While that horseshoe shape we all desire comes from working mainly our triceps, it is important to remember that working our biceps should never go unnoticed. While traditional curls and a host of other biceps exercise variations exist, there is one that you may be neglecting, or may not have heard about.
The Zottman Curl is a beastly exercise that can build not only your biceps, but also your forearms, making this a serious gains maker without adding unwanted strain and stress on your biceps or forearms. Named after legendary strongman George Zottman, this exercise can help you see record breaking lifts like it did for him some century or so ago. Standing the test of time, the Zottman curls are really a solid exercise to build those beastly arms.
Putting this exercise into your workout routine can not only increase strength and size, but also give you a new variation to mix in so the monotony of working out doesn’t deter you from seeing those gains come to life. By hitting your biceps on the way up and really hammering your forearms on the way down, this curl is something that will really enhance your overall strength and aesthetic.
Benefits Of The Zottman Curl
Since this works both you’re forearms and biceps, many of the benefits do provide for crossover, but there are some unique to only your forearms or biceps that are worth noting.
Time Efficient & Convenience: By working both your biceps and forearms, this allows for more efficient workouts and less time in the gym. Less time in the gym is not a bad thing, for it could be spent recovering, where muscle is built, or spending time away doing more things you love.
Change Of Pace: Doing the same old exercises can be boring and can also lead to you hitting a plateau. Don’t let your gains stop and throw in this exercise to really shake things up with your muscles. Adding in a fresh workout can enhance growth and keep your training sessions interesting.
Enhanced Grip: Grip strength is something we all take for granted and while we may not need a monster grip to deadlift an ungodly amount of weight, having functional grip strength for everyday tasks is important to have. Through the reverse part of this exercise, you strengthen your grip and hit all the muscles associated with it (1).
Forearm Activation: Finding good exercises to target your forearms can be challenging and many of them can actually hurt (2). This is a perfect exercise to work the forearms without pain while also getting the added benefit of working your biceps too.
Bigger Aesthetic: The Zottman curl is a great exercise to see growth in your biceps to really add more shape and development to enhance your aesthetic and increase your confidence in knowing you are working towards bigger arms.
How To Perform The Zottman Curl
Grab a pair of dumbbells and hold them with your palms facing upwards.
Perform a normal curl, flexing your bicep and really feeling a good squeeze at the top.
Once at the top, rotate your wrist so your palms now face away from you.
Lower towards the ground in the reverse of a curl and feel the stretch in your forearms as you gently guide the weight to the floor.
Once at the bottom, rotate your wrists back so your palms are facing upwards and repeat for desired number of reps.
Zottman Curl Tips
Using lighter weights to start with this exercise will prove more beneficial than jumping right into heavier ones. While you may be able to curl a solid amount of weight, you have to remember that your forearms may not be as strong as your biceps. Forcing more weight on your forearms than they can take will only lead to unwanted pain and stress that can lead to injury.
Performing these nice and slow will also really work on the time under tension you put your muscle through while also enhancing mind-muscle connection to really work on seeing great gains.
How It Differs From The Bicep Curl
While the traditional bicep curl is a great exercise, and one that works well when performed doing drops sets, the Zottman differs in that it provides that extra element by rotating at the top to really hit the forearms on the way down (3). You get all the benefits of a bicep curl with the bonus of targeting more muscles, and even smaller muscles that are often overlooked, while still performing a safe and effective lift. You can do these seated or standing, as well as alternating arms, so all of what you can do with a traditional bicep curl can be done with the Zottman curl and then some.
Wrap Up
Trying to diversify our workouts can be a challenge and one that we often times overlook since we tend to stick to one program and not change anything up. Adding the Zottman curl to your workouts will be a time saver and strength builder by working your biceps and your forearms resulting in huge arm gains. With many variations and helpful tips out there on how to properly and effectively perform the Zottman curl, your chances of seeing huge gains is within your grasp. Unlock all the benefits of this exercise and keep elevating your workouts to new heights with a safe and effective lift in the Zottman curl. You won’t be disappointed with the results of this century’s old exercise.
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
Incel, Nurgul A.; Ceceli, Esma; Durukan, Pinar B.; Erdem, H. R.; Yorgancioglu, Z. R. (2002). “Grip strength: effect of hand dominance”. (source)
Axelsson, Peter; Sollerman, Christer; Karrholm, Johan (2020). “Validity and Responsiveness of Forearm Strength Measurements in the Evaluation of Distal Radioulnar Joint Implant Arthroplasty”. (source)
Melrose, Don (2014). “Exercise Technique: The Zottman Curl”. (source)
Demi Bagby Profile & Stats
The biography, life, and accomplishments of Demi Bagby
Demi Bagby is an American CrossFit competitor and bodybuilder from San Diego, CA. Despite setbacks, some minor, some more major, Bagby proved that sheer mental will and a passion can drive you to do anything. This transformation has made her a serious contender and inspiration for many.
Below is a complete breakdown of her profile, stats, biography, training and diet regimens.
Full Name: Demi Bagby (CrossFit Athlete)
Weight
Height
Date Of Birth
Under 115 lbs.
4’11”
01/10/2001
Division
Era
Nationality
CrossFit Athlete, Bodybuilder, Social Media Influencer
2010
American
Biography
Growing up in San Diego, Bagby was incredibly active, always taking part in sports like soccer and cheerleading. But the dangers of cheerleading would appear when in 2014, Bagby suffered a freak injury where she broke her back, leaving her paralyzed for three months. Despite the emotional, physical, and spiritual toll this took on her, the main consequence she faced was horribly hard to ingest for the active young Bagby: she may never walk again.
This news hit her hard and rocked her world as all she’d ever only been was active and able to move freely. With her confidence low and physical future on the line, Bagby began her recovery.
During this time, she became fascinated with CrossFit and at that moment, made a deal with herself that she would walk again.
One year after her injury and Bagby started her CrossFit journey. Now, as a result of her hard work, bravery, and resilience, Bagby is an inspiration everywhere for what you can do when you keep your mind on the grand prize. In 2016, she ranked 23rd in her age category and hasn’t slowed down since.
With her Internet and social media influence, she continues to grind in efforts to be the best. Many follow her for her inspiring story for they know she can help them get to where they want to be. While Bagby is certainly working to be the best athlete, she views helping others as part of the territory.
Training
Full Body Workout
Clapping Ring Push-ups, 3×10
Muscle-ups, 3×10
Backflip Wall Balls, 3×8
Flag Raises, 3×8
One Arm Toes To Bar, 3×12
Rope Climb, 3×5
Ab Workout
This will be done 50 seconds on, 10 seconds off.
Single Leg Raises
Bicycle Kicks
Leg Raise To Knee Tuck
Hip Dips
Lower Body Leg Raise
Oblique Crunch
Full Body Crunch
Nutrition
Since eating and sleeping are her two most important factors to fitness and living a healthy lifestyle overall, Bagby maintains a proper diet and sticks to only the healthiest of foods to keep herself grinding every single day. She doesn’t restrict any food group from her diet and makes sure it is well-balanced.
Foods she includes are:
Complex Carbs
Lean Protein
Healthy Fats
Fruits
Vegetables
When it comes to supplements, knowing what to take can be challenging. Look into some great protein powders or pre-workouts to really boost all areas of your gains. Also, a quality multivitamin for active women is essential for boosting overall health and wellness to keep you working as hard as Demi.
Competition History
2015 CrossFit Games
2016 CrossFit Games
Master Bent Over Rows for Major Back Gains!
Developing A Strong And Healthy Back
For many, the muscles of the back are neglected and underused which can lead to problems with posture and consequent discomfort or pain (1). In the modern world, many work at a desk and remain seated for prolonged periods of time which can place the back under a great deal of stress and strain. Over time, the shoulders will begin to pull forward thus causing tightness and stiffness in the chest and neck muscles.
Even for those who attend the gym, the back often does not receive as much attention as is perhaps required, whereas the more visible muscles (such as the chest, shoulders and arms) are regularly targeted. This can lead to underdevelopment of the back and can exacerbate any existing back issues. Recent research has highlighted the importance of regular strength training for reducing back pain and preventing back problems (2).
Benefits Of The Barbell Bent Row
There are a number of useful back resistance exercises that can be performed with the barbell bent row being one of the most effective. While it is the latissimus dorsi (lats) which are primarily responsible for this exercise, there are a number of back and shoulder muscles which must engage in order to drive this movement – such as the trapezius, rhomboids, and rotator cuff muscles (3).
Considering the role that each of these muscles play in maintaining good posture, strengthening these muscles will have a substantial impact on posture and movement. Additionally, in the bent position, the core musculature must contract in order to hold the trunk of the body in the correct position (4). Strengthening the core will also contribute to better posture.
Finally, for those who enjoy pressing movements – such as the bench or overhead press – focusing on the bent row may facilitate a greater performance with these lifts while also helping to balance out the upper body muscles symmetrically – both in terms of size and strength. Conversely, having a muscular imbalance can potentially increase the chances of experiencing injury (5).
Barbell Bent Row Form
When performing the barbell bent over rows, it is important to put technique before ego. Loading the barbell with excessive weight is a sure way to compromise form. Instead, keep the weight manageable and focus on the movements required to bring the bar into the body. Controlled movements, which maximally engage the working muscle, are far superior to uncoordinated and wild movements.
To properly execute the barbell bent row, follow the 4 coaching points listed below…
1. Place the loaded barbell on the floor. Ensure that the feet are approximately hip width apart. Prior to picking the barbell up, push the chest high and pull the shoulder blades together. Hinge forward and grip the bar using an overhand grip, placing the hands roughly shoulder width apart. Keeping the core tight and back flat, pick the bar up and stand tall.
2. From here, focus on pushing the hips back so that the upper body tips forward while maintaining a flat back. Keep a very slight bend in the knees and keep the bar as close to the legs. The bar should be in a hanging position close to the knees.
3. Squeeze the core muscles tightly before driving the bar into the area between the chest and the stomach. As you pull, focus on keeping the shoulders down and the elbows as tight as possible to the ribcage. At the top portion of the rep, aim to squeeze the shoulder blades together.
4. Once contact has been made, reverse the movement and control the barbell back down to the original starting position. Remember to keep the core contracted as the bar moves to avoid moving out of neutral spinal alignment.
Barbell Bent Row Tips
When performing the row, instead of thinking about pulling the bar up to the chest, focus on pulling the elbows behind the body. This will do two things – firstly, it will help to activate the right muscles, specifically the lats, and secondly it will facilitate a better rowing motion.
Another practical tip for the bent row is to pause briefly at the top of the movement and focus on maximally squeezing the shoulder blades together. Once again, this will lead to a greater activation of back and shoulder musculature and have a profound effect on posture and overall back health.
Barbell Bent Row Variations:
Underhand Grip Barbell Bent Row
The only difference between this variation and the conventional bent row is the grip on the bar. Instead of an overhand grip, this variation uses an underhand (supinated) grip. This places more stress on the lats and lower traps.
Pendlay Row
The Pendlay row involves rowing the bar off the floor instead of from a static hanging position – other than this, the form is identical. To get into the position for this row, the trunk must assume a more parallel position and therefore requires a great degree of hamstring flexibility. As a result, many may find getting into this position, all while maintaining a flat back, quite challenging.
Yates Row
For the Yates row, a more upright stance must be assumed so that the trunk is approximately angled 30-40° from the floor. As a result of this position, the bar will travel to the lower abdominals instead of the sternum when rowed. Once again, this will predominantly target the lats and also the mid to low traps.
One Arm Barbell Row
For the unilateral barbell variation, stand side on to the barbell and use a neutral grip (palm facing the body). Look to pick up the bar near the plates, assume the conventional rowing position and complete full repetitions.
Dumbbell Bent Over Rows
The dumbbell variation of this exercise is a superb way of balancing out the strength of both sides. With a barbell row, the stronger side can begin to dictate the movement, whereas with the dumbbells, both sides must work individually to drive the weight upward. A secondary benefit is that dumbbells also require a greater amount of control and stability which places a large demand on the core muscles (6).
One Arm Dumbbell Row
A simple variation on the dumbbell row is a single sided row. For this variation, place the left hand and knee on a bench for stability and row from the right side, ensuring to maintain control and squeezing the muscles around the shoulder blade. Once a number of reps have been completed, swap sides and repeat.
Dumbbell Incline Row
For those who find it difficult to maintain a flat back during the row, use an incline bench, lie directly on top of it and let the dumbbells hang. From that position, row as normal ensuring that the chest stays in contact with the bench at all times.
Bent Over Flyes
For the final variation, assume the rowing position while holding two dumbbells. However, instead of rowing, keep the arms straight and drive the dumbbells out to the side of the body while focussing on pulling the shoulder blades together.
Final Word
The need to perform back strengthening exercises is very great for so many as it can effectively prevent dysfunction, pain and injury. There is no doubt that the bent row is one of the best exercises that can be performed for building back strength and maintaining overall health.
For more news and updates, follow Generation Iron on Facebook, Twitter, and Instagram.
References:
1-Services, Department of Health & Human. “Posture”. www.betterhealth.vic.gov.au.
2-Westcott, Wayne L. (2012-7). “Resistance training is medicine: effects of strength training on health”. Current Sports Medicine Reports. 11 (4): 209–216. doi:10.1249/JSR.0b013e31825dabb8. ISSN 1537-8918. PMID 22777332.
3-Edelburg, Holly (September 29, 2017). Electromyographic analysis of the back muscles during various back exercises
4-Fenwick, Chad M. J.; Brown, Stephen H. M.; McGill, Stuart M. (2009-3). “Comparison of different rowing exercises: trunk muscle activation and lumbar spine motion, load, and stiffness”. Journal of Strength and Conditioning Research. 23 (2): 350–358. doi:10.1519/JSC.0b013e3181942019. ISSN 1533-4287. PMID 19197209.
5-Knapik, J. J.; Bauman, C. L.; Jones, B. H.; Harris, J. M.; Vaughan, L. (1991-1). “Preseason strength and flexibility imbalances associated with athletic injuries in female collegiate athletes”. The American Journal of Sports Medicine. 19 (1): 76–81. doi:10.1177/036354659101900113. ISSN 0363-5465. PMID 2008935.
6-Saeterbakken, A.; Andersen, V.; Brudeseth, A.; Lund, H.; Fimland, M. S. (2015-11). “The Effect of Performing Bi- and Unilateral Row Exercises on Core Muscle Activation”. International Journal of Sports Medicine. 36 (11): 900–905. doi:10.1055/s-0034-1398646. ISSN 1439-3964. PMID 26134664.
Joey Swoll: The Truth Behind Crypto, Dogecoin, and Elon Musk
Joey Swoll: “I’m a crypto believer”
Cryptocurrency, normally shortened simply as crypto, has been booming in popularity over the past few years. Odds are you’ve heard about crypto bigcoin, dogecoin, and Elon Musk’s name popping up non-stop in the news recently. So you’re probably asking yourself, is this truly a new currency innovation that’s here to stay? Or is it a trend with a bubble about to burst? Joey Swoll is a bodybuilder with his hands in crypto providing a bridge between this popular trend and the bodybuilding world. In our latest GI Exclusive, Joey Swoll explains crypto in detail and whether or not you should try investing or avoid it before everything comes crashing down.
Joey Swoll is a bodybuilder who is also a successful entrepreneur. His various successes showcase that he is a bodybuilder with business savvy. So when he starts publicly promoting crypto to his following – it’s something to take note of. That’s why during our recent interview, we decided to ask Swoll about his interest in crypto – and everything he knows about dogecoin, and Elon Musk’s recent headline-grabbing actions.
More specifically, we asked Joey Swoll to share his thoughts – is crypto a currency that will rule the future? Or is it a bubble about to burst? Is it smart to invest now during the rise of its popularity? Or is it all misleading hype created by a strong media narrative? Is it even possible to know now what will happen to this speculative market?
Joey Swoll admits that he is by no means a master but has begun working with individuals who have been involved with crypto for over six years. He considers himself a “crypto believer” and strongly believes that the currency will remain relevant in decades to come. However like any investment, nothing is guaranteed. His number one advice before diving into the details is this – don’t invest anything that you’re not willing or able to lose.
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Check out our GI Exclusive segment with Joey Swoll above!
That being said, Joey Swoll believes it is possible to invest smart – and that there are a lot of gains to be made in crypto. The key is to not be intimidated and start learning as much as you can before the entire market becomes normalized by the mainstream.
The second most important thing Joey Swoll advises is that not all crypto coins are created equal. Some are actually associated with services provided – and thus have more security in their value. Others are only valuable simply because people have had faith behind the brand itself. These could certainly succeed but are also subject to potential volatility.
The perfect example of this is dogecoin. A cryptocurrency that came into existence via a meme. What started off as a joke has become a bonafide cryptocurrency rising in value daily. So much so that Elon Musk put his faith in it. This, of course, skyrocketed the value further.
So what’s Joey Swoll’s opinion on more meme-friendly crypto coins like dogecoin and everyone’s obsession with Elon Musk’s involvement? Is it just overblown hype that will all collapse? Or is there true value worth investing in? Joey Swoll believes that dogecoin will be around for a while though it’s not as much of a guarantee as something like bitcoin.
Joey Swoll impresses how important faith in branding is during the early stages of crypto (or any business really). If people believe in the brand and hold passion or affinity for it – it will make people choose that brand over others. Even if that brand isn’t better or worse than competitors.
The dogecoin brand has been wildly popular due to the doge meme existing for at least a decade prior to the coin’s creation. When Elon Musk publicly announced his faith in dogecoin – that cemented the brand as something that will stick around. Of course, nothing is ever certain and the huge drop after Musk’s SNL appearance might remove steam from the brand.
At the same time, this extreme volatility is expected for speculative markets. In the big picture, strong brands will stick around. So Swoll suggests that those interested shouldn’t fear dogecoin because of the recent drops in value.
Ultimately, Joey Swoll reminds again that all investments should be spent with caution. If you’re not willing to lose the money, or can’t afford to, you shouldn’t make the investment. But he also believes crypto is a safe investment long term. “It’s the future,” Joey Swoll comments. “Everyone should learn about crypto.”
You can watch Joey Swoll’s full comments on all things crypto in our latest GI Exclusive interview segment above.
Swolverine Plant Protein Review For Building & Recovery
The perfect mix of high-quality plant-based superfoods make this vegan protein soar.
Product Overview
We all know a good protein powder is a must when it comes to muscle building and recovery, but many of us just can’t handle whey. For whatever reason, whey just doesn’t agree with some of us and without a good protein supplement, our gains start to suffer. A high-quality plant based protein powder is exactly what you need in this case to give yourself that edge when it comes to training and performance. Able to help tackle all of those growth and recovery needs, plant-based proteins are great whey alternatives delivering the same, if not more, benefits with top tier ingredients. Swolverine Plant Protein is one such supplement seeking to bring you the best when it comes to vegan proteins.
Since the protein conversation tends to always revolve around whey, some may be skeptical about just how useful plant-based proteins are. Since we often associate protein with things that aren’t seen as vegan, it can be challenging to really grasp just what something plant-based can do for our goals. But companies have worked tirelessly for these alternatives and Swolverine Plant Protein is absolutely no different.
Shop at Swolverine
Swolverine is a lifestyle brand designed for endurance athletes and those always staying active. With products designed to fuel athletic performance, elite athletes and those seeking a goal flock to Swolverine for their top of line products and supplements. They live by the belief that everyone can optimize their athletic performance and human potential through transparency and honest products including those with proven ingredients and effective doses. As an honest and hard working company, Swolverine is there is to improve your human potential, and your athletic performance is just one piece of that larger mission.
Swolverine Plant Protein Highlights
Swolverine Plant Protein is the perfect mix of high-quality plant-based superfoods designed to provide nutrients and power your performance to new heights. With great benefits towards muscle growth and protein synthesis, increased strength to help build that valuable muscle, and optimal recovery to rebuild and repair, this supplement can provide valuable micronutrients and omega-3s to really offer that great boost. With just one scoop, you ensure all these nutrients hit you effectively to maximize your gains.
This protein is packed with awesome ingredients including a wide variety of different plant-based proteins including pea isolate, hemp protein, pumpkin seed protein, Sacha Inchi, and quinoa. As a result, this supplement has 21g of protein, 7g carbs, and only 3g fat. In a delicious Chocolate Cake flavor, this protein supplement is exactly what you need to round out your plant-based diet and supplementation routine.
Ingredients
Pea Protein Isolate: A common source in vegan proteins, this has a complete amino acid profile to effectively help with protein synthesis. It’s easy on your stomach and great for weight loss while still providing benefits to growth and recovery (1).
Hemp Protein: This protein is easy to digest allowing for better absorption so those nutrients hit you faster. It can boost your metabolism, promote better digestion, enhance lean muscle mass, and offer that valuable muscle growth (2).
Quinoa Protein: One of the most protein rich plant foods, it is high in fiber and can help with weight loss. It is gluten free and highly nutritious to provide some essentials into your diet (3).
Sacha Inchi Protein: A good source of complete protein, it also contains omega-3s and can help reduce excess fat and work towards weight loss (4).
Pumpkin Seed Protein: Contains powerful antioxidants and is nutrient rich. Can also promote better sleep (5).
Other Ingredients
Redwood Dutch Alkalized Cocoa Powder, Natural Flavors, Stevia
Calories
130
Protein
21g
Carbs
7g
Fiber
2g
Servings Per Container
25+
Serving Size
1 scoop
Flavors
Chocolate Cake
Best Way To Take
Mix one scoop with 4-8 oz. of water and drink pre- or post-workout.
Price, Flavors & Effectiveness
Swolverine Plant Protein is that perfect mix of vegan proteins to give you the best chance at growth and recovery while pumping you with vital nutrients. With 25 servings per container, one scoop with deliver all of these essentials to you quickly.
There is currently only one flavor in Chocolate Cake, although the flavor tastes great and goes well with many beverages.
Pros
Great mix of 5 vegan protein sources
High in protein, low in carbs and fat
Great benefits to muscle growth and recovery
Omega-3s are a nice addition
Flavor tastes amazing
Cons
Could have more flavors
Price: $32.99
Overall Value
Swolverine Plant Protein is a great vegan protein with five plant-based vegan sources to provide for the best chance at growth and recovery for those looking for a top-tier vegan protein. With phenomenal benefits towards muscle growth, increased strength, weight loss, and recovery, you can’t go wrong with a vegan protein no matter what your thoughts are on whey. Swolverine seeks to make the best products for all consumers and feels they know what athletes want and need. What you are getting is a great plant-based protein with a stellar formula, great taste, and better benefits. Check out Swolverine Plant Protein today and see what this can do for you goals.
Try Swolverine Plant Protein Here
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 Swolverine and Envato
References
Babault, Nicolas; Paizis, Christos; Deley, Gaelle; Guerin-Deremaux, Laetitia; et al. (2015). “Pea proteins oral supplementation promotes muscle thickness gains during resistance training: a double-blind, randomized, Placebo-controlled clinical trial vs. Whey protein”. (source)
Malomo, Sunday A.; He, Rong; Aluko, Rotimi E. (2014). “Structural and Functional Properties of Hemp Seed Protein Products”. (source)
Mahoney, Arthur W.; Lopez, Javier G.; Hendricks, Deloy G. (1975). “Evaluation of the protein quality of quinoa”. (source)
Wang, Sunan; Zhu, Fan; Kakuda, Yukio (2018). “Sacha inchi (Plukenetia volubilis): Nutritional composition, biological activity, and uses”. (source)
Vinayashree, S.; Vasu, Prasanna (2021). “Biochemical, nutritional and functional properties of protein isolate and fractions from pumpkin (Cucurbita moschata Kashi Harit) seeds”. (source)
The Eight Best Bodyweight Exercises for the Chest
Most guys can’t imagine a chest workout that doesn’t include a bench and a set of dumbbells or kettlebells. A bodyweight chest workout? Please. There are only so many pushups you can do.
But in a time-crunched, mobile world – pandemic or no pandemic – it’s important to have an effective go-to workout that’s portable and can be done with little or no equipment. That way you can train wherever, whenever. Studies suggest it’s possible to get results without investing in equipment or a gym membership, just your body weight.
8 Bodyweight Chest Exercises
This 8-exercise, two-set circuit will challenge your chest with only your body as resistance. We’ll alternate pushing and pulling movements so you keep moving without rest, providing an aerobic component to your training as well.
Cat/Cow
What it does: This familiar compound yoga move improves flexibility to the lumbar and cervical spine but it also opens up the chest, which is especially important if you’re training after a long day of sitting.
How to do it: Start on all fours with hands beneath your shoulders and knees on the ground. Inhale, dropping your chest as you push your hips and shoulder blades back into cow position. Lift your chin and chest and gaze forward. For cat, exhale as you draw your belly button to your spine and round your back toward the ceiling like a cat.
How many? 2 sets of 10 reps.
Dips
What it does: You use your chest, along with your triceps and biceps, to lift your entire body weight.
How to do it: Position yourself above and between parallel bars, grabbing them with an overhand grip. Cross your ankles behind you. Lower yourself slowly and push back up in a controlled manner. Bodyweight workouts tend to be done without equipment or at least outside the gym. So, this can be performed on steps, a stable chair, or even the floor.
How many? 2 sets of 10 reps.
90/90 Stretch
What it does: Like Cat/Cow, this move opens up the chest but more from a rotational standpoint. It serves as an effective warm-up for this or any other chest workout.
How to do it: Lie on the ground on your left side with legs tucked into the torso at a 90-degree angle. Keep both arms straight parallel to your knees. Keeping the knees together and on the ground, rotate your chest and right arm to the right, putting your back on the ground. Hold for two seconds and return to starting position.
How many? 2 sets of 10 reps to each side.
Plank-to-Pushup
What it does: This combines two effective chest-blasting, core-strengthening moves in one.
How to do it: Begin in a forearm plank position. Push from your triceps, placing your right hand on the ground and then your left hand, gradually rising to pushup position. Return to the forearm plank by placing your right forearm down and then your left.
How many? 2 sets of 10 reps.
Straight Leg Lowering
What it does: This hamstring stretch also challenges the muscles of the chest and torso.
How to do it: Lie flat on your back with arms at your sides and legs straight up above your hips. Keeping one leg straight, slowly lower the other to just above the floor. Return to the starting position and repeat. The key is to keep toes pointed toward your shins and back flat on the floor. Do 10 per side.
How many? 2 sets of 10 per side with 30 seconds rest between sets.
3-Way Pushups
What it does: By doing three sets of 10 pushups in three different positions consecutively, we’re ramping up this workout quickly while challenging our chest and shoulders from three angles.
How to do it: Do 10 traditional pushups (hands directly below the shoulders) followed by 10 “diamond” pushups (index fingers and triceps touching), followed by 10 wide-grip pushups (hands wider than the shoulders)
How many? 10 reps of each.
Plank
What it does: This promotes overall core stability, but your chest and biceps are keeping you in the proper position.
How to do it: Lie in a prone pushup position with hands on the floor, elbows under shoulders and bent 90 degrees. Push up off the elbows, tucking your chin so your head is in line with your body. Keep head in line with spine and belly button drawn in. Hold for one minute.
How many? 2 sets of 60 seconds with 60 seconds rest between sets.
Burpees
What it does: It’s a full-body push-up-like exercise that gives you all the benefits of pushups while also challenging your cardiovascular system and ratcheting up the intensity of your workout, which is especially important when you only have 15 minutes.
How to do it: From a standing position, squat, place your hands on the ground, and “jump” your feet out into a push-up position. Perform a pushup and then jump your feet to your hands. Then jump as high as you can, throwing your hands over your head.
How many? 2 sets of 10 reps.
Pete Williams is a NASM-CPT and the author or co-author of several fitness books, including Core Performance and Every Day is Game Day. His work has appeared in publications such as Men’s Health, Men’s Journal, and USA Today.
The Most Underrated Leg Exercise
You’ve been going to the gym for years. Your upper body looks alright, but your lower body looks like a malnourished fifth grader. Legs look like toothpicks and your butt is flatter than a pancake.
You’re frustrated with the scrawny legs not filling out your jeans, so you stop skipping leg day and start squatting your face off.
Now your legs are as sore as if a kickboxer nailed them with a few hundred kicks. But even with all this soreness, your lower body doesn’t grow much.
Rough dilemma ain’t it? Squats are great, but there are some common issues with squats that might be limiting your chopstick limbs from becoming tree trunks.
Issues With Squats
Squats are highly affected by human anatomy. Depending on your hip structure and femur/tibia ratios, different squats won’t hit certain parts of your legs with enough stimulation. Potentially you could end up doing a squat variation that doesn’t pair well with your body structure. It’s alos quite common for low back, core, or spinal fatigue to limit squat performance.
You’ve grown accustomed to squats. Most guys squat all the time, but the human body likes to adapt. Something as simple as taking a break from squats and changing exercises might be what you need to grow your legs.
Squats train both legs at the same time. This is problematic because one leg/glute tends to do more work while the weaker side gets neglected or becomes a limiting factor to how many reps you can do.
Squats are technically hard. I don’t care how long you’ve been squatting, it’s actually one of the most technical exercises from head to toe. Most people’s form aren’t as good as they think.
Just because most guys do squats doesn’t mean you have to. You’re different, you not only clicked on this article to improve your ways, but you’ve read up to this point without clicking off even after I told you traditional squats might be limiting your growth, so I applaud you and your determined legs.
Now the exercise you probably need for your lower body muscles to expand like a hot air balloon are split squats. They’re effective, underrated, and you’ve probably been avoiding them because they also suck, but mechanically they should grow more muscle for a many people.
Below are a few different variations. For all of them keep a neutral spine, brace your core, and have a slight lean forward. The more vertical your front knee is, the more you’ll hit your glutes. As the knee travels forward, you will hit slightly more quads, so it’s up to you how you allow your knee to move. That being said, there’s nothing wrong with letting your knee travel past your toes. That’s a myth that doesn’t seem to vanish.
Anyways, a more forward lean will hit your glutes more while a more upright torso will hit your quads more. Hamstrings don’t really get trained with split squats, but they do contribute more than bilateral squats.
Your adductors also get some solid stimulation from spilt squats.
Regardless move steady and at a controlled forceful tempo on the way up and a slow and controlled tempo on the way down.
While there are many variations of split squats, they only differ in range of motion and weight placement. The general mechanics of all split squats are the same.
Split Squat Mechanics
Start in a comfortable stance. Your feet should be on separate lines instead right behind each other like walking on a tight rope.
Lower yourself as the front foot stays flat. The back heel should come up. You can tap your knee lightly on the ground or stop a bit short. I prefer the latter.
Maintain stability and keep your hips neutral. Don’t let your knee collapse inwards. Let it track towards your toe naturally. If your knee goes past your toes, that’s perfectly fine as long as your front foot stays planted on the ground.
As you come back up, be sure not to round your back. Keep your spine neutral.
DB Split Squat
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Goblet Split Squat
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Barbell Split Squat
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DB Bulgarian Split Squat
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Barbell Bulgarian Split Squat
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Front Foot Elevated Split Squat
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Benefits of Split Squats
Split squats allow you to train your legs unilaterally which helps with muscle and strength asymmetries and allow your nervous system to focus on one leg at a time. It’s arguably more natural too as you walk and move through daily life one leg at a time.
As for the main benefit you’re after, split squats will make your lower body look and feel epic. The strength gains are beastly and the muscle growth is powerful (yet painful). If you’re not used to them, you will likely be sore for a few days.
Lastly, they’re also great for various sport performance from cycling, soccer, sprinting, or even mixed martial arts.
That being said, they’re perfectly useful and still extremely beneficial for everyday population looking to stay fit and not allow their butts to sag as they approach 40 or 50.
Programming
To program these start by choosing a split squat variation. The Bulgarian and barbell variations will be harder, so I would avoid those if you’re a beginner. For your workout you can should do them for 5-12 reps per leg for 3-4 sets. If you do them as your main leg movement, do them at the beginning of the workout and use heavier loads. If you do them after doing your typical traditional squats, use slightly lighter loads and aim to knock out more reps.
Regardless be sure to add more weight or do more reps over time and the muscle tissue surrounding your booty and quads will explode in growth. You’ll fix the strength difference between legs, smash through a plateau, and have legs a centaur would be proud of.
The Arnold Classic Has Officially Been Set to Take Place in Ohio on September 25
The Official date and location for the Arnold Classic revealed.
News had broke late last month that the Arnold Classic would be taking place on September 25. What we didn’t know was the exact location. The event will take place in Columbus, Ohio.
The Arnold Sports Festival has usually taken place in March in the past, but due to the global health crisis that didn’t happen. Even after receiving a date for the show there was speculation that the show would possibly take place in California. That would be a major shift as the American-based shows have taken place in Ohio in recent years. And it appears that this year will be no different.
In a recent post on the official Arnold Sports Instagram gave the full details.
THE ARNOLD CLASSIC IS BACK!
ARNOLD CLASSIC, OTHER IFBB PRO LEAGUE CONTESTS TO RETURN TO COLUMBUS ON SEPT. 25
The world’s best bodybuilders and the fittest men and women on the planet will battle for $412,000 in prize money when the 2021 Arnold Classic and related IFBB Pro League contests return to Columbus, Ohio on Saturday, Sept. 25.
“It is important to offer full prize money at the Arnold Classic this year,” co-founder and promoter Gov. Arnold Schwarzenegger said. “The athletes deserve to be rewarded for their hard work and dedication during this difficult year. We promise to make this year’s Arnold Classic one to remember.”
The 2021 Arnold Sports Festival, originally scheduled for March, was postponed due to the coronavirus pandemic.
“The Arnold Classic has been held for 32 consecutive years and it would be unthinkable to go a year without providing the athletes the opportunity to compete,” Schwarzenegger said. “My support of the sport of bodybuilding is enormous and, with the help of our sponsors, we are committed to making this year’s Arnold Classic a tremendous success.”
This year’s Arnold Classic will pay homage to its roots as competitors in the Arnold Classic and three other IFBB Pro League events: Classic Physique, Fitness International and Bikini International – compete for bodybuilding’s most prestigious prize on the Battelle Grand stage at the Greater Columbus Convention Center.
Tickets for the 2021 Arnold Classic will go on sale June 15.
The 2022 Arnold Sports Festival – including the Arnold Fitness EXPO, Arnold Classic, Arnold Amateur Bodybuilding Championships and an unprecedented lineup of physique, strength, combat and related sports and events – will return to the Greater Columbus Convention Center from March 3-6, 2022. More information will be released soon.
It’s not too shocking that the event will take place in Ohio. At this point it’s a tradition after all. The show will be just ahead of the 2021 Olympia and will likely produce some last minute qualifiers.
Are you excited for the 2021 show?
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.
Mike O’Hearn: Untimely Bodybuilding Deaths Are Not A Coincidence. It’s Due To Abuse
Mike O’Hearn talks health in bodybuilding including cheat meals, alcohol, PEDs, and the recent rise of untimely bodybuilder deaths.
Mike O’Hearn is known for being one of the most impressive bodybuilders to be all natural. Depending on who you ask, he’s also notoriously known for lying about his all-natural status. His physique is so impressive, swaths of bodybuilding fans believe he must be lying. Whether you think he’s telling the truth or not – O’Hearn has been consistent in his statements and dedicated his life towards health in bodybuilding.
The core of the bodybuilding lifestyle is focused on healthy changes and meeting fitness goals. But when you look at competitive and pro bodybuilding – things start to get skewed. Debate about the use of PEDs such as steroids is common. Also the mass monster mentality of enormous size is seen as unhealthy compared to the smaller “classic” frames of the 1960s and 1970s.
Not only that, but the past decade has presented us with reports of many tragic untimely deaths of pro bodybuilders. Deaths ranging from ages in the mid 20s through to 50s. Is this just a coincidence with no real connecting cause between them? Or is it due to the lifestyle bodybuilding demands? In our latest GI Exclusive interview, Mike O’Hearn discusses health in bodybuilding, death in bodybuilding, and the use of PEDs in the sport.
During our new interview discussion with Mike O’Hearn, we asked if he has any unhealthy habits. Does he occasionally indulge in a cheat meal? Does he drink alcohol? This question might sound slightly silly – but if you know O’Hearn it’s a more pointed question than others might expect.
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Check out our GI Exclusive segment with Mike O’Hearn above!
Mike O’Hearn is known for his incredible dedication to structure and health. He trains at the same time in the morning every single day. He’s stuck on the same diet nearly his entire life. He’s never done steroids (though contested by some bodybuilding fans). Those who know him claim his impressive physique is possible naturally only because of his inhuman dedication to health and fitness.
So does he cheat at all? Whether you believe him or not. The answer is no. He claims that he started bodybuilding at such a young age (around 9 years old) that he never developed an interest or habit for alcohol. He’s never drank. When it comes to cheat meals – he’s not interested either. He essentially never developed those bad habits. He avoided it as a kid – so has no taste for it now.
Mike O’Hearn also goes into more detail as to why he never turned or was even curious about trying steroids as a bodybuilder. He tells a few stories of his older brothers and sisters who were all into strength sports. Some turned towards steroids and he saw how it affected them. His sister, in particular, saw such a personality and physical change after doing steroids that O’Hearn didn’t even recognize her. These moments made him build no interest in the drug at a young age.
O’Hearn doesn’t resent the decisions his siblings and other athletes make. While it’s not for him – he doesn’t want to tell others what to do with heir lives. There are tones of unhealthy things we all do as a society. Some people smoke and still live to be 90. That doesn’t mean it’s healthy – but it does mean some can get away with it. It’s the individual’s choice. O’Hearn respects that.
He does however think that the untimely deaths recently being reported in bodybuilder are likely due to unhealthy choices in bodybuilding. He doesn’t think it’s all a coincidence being spun by media. He thinks it’s due to abuse.
“The power to be the greatest makes you do stuff you don’t want to do,” Mike O’Hearn states in our interview. He’s referring to pro athletes wanting to do whatever possible to rise up and become an iconic champion. He understands that drive. All proactive athletes make these sacrifices to different degrees. Unfortunately, with PEDs it can lead to a slippery slope. It goes from sacrifice into full blown abuse.
Mike O’Hearn admits that he is no doctor or analyst. But he does know enough examples and anecdotes from being in the industry to know that PEDs are being pushed to the point of abuse. He leaves us off with a question. With the internet providing more immediate and free access to information – why does it seem the populous is less educated? He doesn’t have an exact answer. But he thinks that question ties into the more controversial debates on PED usage and deaths over the past decade.
You can watch Mike O’Hearn’s full comments in our latest GI Exclusive interview segment above!
The Arnold is Back
The world’s best bodybuilders and the fittest men and women on the planet will battle for $412,000 in prize money when the 2021 Arnold Classic and related IFBB Pro League contests return to Columbus, Ohio on Saturday, Sept. 25.
“It is important to offer full prize money at the Arnold Classic this year,” co-founder and promoter Gov. Arnold Schwarzenegger said. “The athletes deserve to be rewarded for their hard work and dedication during this difficult year. We promise to make this year’s Arnold Classic one to remember.”
The Arnold Classic men’s bodybuilding championships, held annually since 1989, is the marquee event of the Arnold Sports Festival, the multi-sport festival founded by Schwarzenegger and Jim Lorimer as a one-day celebration of professional bodybuilding and physique sports.
This year’s Arnold Classic will pay homage to its roots as competitors in the Arnold Classic and three other IFBB Pro League events ¬– Arnold Classic Physique, Fitness International and Bikini International – compete for bodybuilding’s most prestigious prize on the Battelle Grand stage at the Greater Columbus Convention Center.
The 2021 Arnold Sports Festival, originally scheduled for March, was postponed due to the coronavirus pandemic.
“The Arnold Classic has been held for 32 consecutive years and it would be unthinkable to go a year without providing the athletes the opportunity to compete,” Schwarzenegger said. “My support of the sport of bodybuilding is enormous and, with the help of our sponsors, we are committed to making this year’s Arnold Classic a tremendous success.”
Five-time champion Dexter Jackson, four-time winner Flex Wheeler, three-time champ Jay Cutler and the great Ronnie Coleman are among the bodybuilding legends who have graced the Arnold Classic stage. William Bonac of the Netherlands took home the Arnold Classic trophy for the second time when he won the Arnold Classic in 2020.
In addition to Bonac, defending champions include Alex Cambronero of Miami (Arnold Classic Physique), Missy Truscott of Redmond, Wash. (Fitness International) and Elisa Pecini of Brasil (Bikini International). Competitor lists for this year’s contests will be announced in mid-June.
Tickets for the 2021 Arnold Classic go on sale June 15.
The 2022 Arnold Sports Festival – including the Arnold Fitness EXPO, Arnold Classic, Arnold Amateur Bodybuilding Championships and an unprecedented lineup of physique, strength, combat and related sports and events – will return to the Greater Columbus Convention Center from March 3-6, 2022. More information will be released soon.
MORE INFORMATIONwww.arnoldsportsfestival.com