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Chris Bumstead Gives Answer On Whether or Not to Use Steroids
Chris Bumstead gives advice on whether or no steroid use should be an option.
Chris Bumstead gave up some sound advice on whether or not taking steroids should be an option for someone wanting to get into bodybuilding. During a recent Q&A, the Classic Physique champion stated his stance on whether or not taking steroids was a good idea.
Chris Bumstead has cemented himself as the Classic Physique champion. After dethroning Breon Ansley in 2019, Bumstead would again reign supreme at the 2020 show. Not only would he repeat at the 2020 show, Bumstead would bring one of the best physiques to the stage regardless of any division.
The reigning Classic Physique champion has asserted his dominance. Chris Bumstead now has a chance to carve out a legacy for himself. As such, Bumstead’s popularity has skyrocketed.
Headed into the 2021 Olympia, many questions have been raised about Chris Bumstead and his preparation for the next show. So logically the Classic Physique champion decided to make a recent video in which he answered some fan questions.
Are Steroids The Answer?
One question in particular seemed to stand out among the rest. A fan question about whether or not starting steroids was a viable option for bodybuilding, Bumstead gave a distinct answer.
“The answer is no,” said Bumstead. “I have this new theory where if you have to ask someone else if you should take something potentially harmful to your body, the answer is already no.
“That decision has to be your own, and it has to be a well educated decision, because people like bodybuilding for a few years, and they take steroids and they’ll be like ‘I don’t actually like bodybuilding.’ Then they’ll quit bodybuilding, and their body is still f**ked up from the juice or whatever they took in the meantime.
“So that decision, you shouldn’t ask anybody that. You should just know, and you should be f**king dedicated to wanting to do it. So no, you shouldn’t if you’re asking me that.”
It’s a pretty interesting answer to say the least. Rather than give a yes or no, leaving it up to personal responsibility is the only logical answer for Chris Bumstead to give. What do you think about Bumstead’s answer?
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.
Enhanced Labs Expands With India Distribution Announcement
Enhanced Labs has made big moves and continues to do so.
Enhanced Labs has been on a mission to bring their supplements and high-quality products to athletes everywhere. Whatever state, region, or country, Enhanced Labs wants athletes everywhere to have the best when it comes to working out and seeing gains. Now, with this new announcement of them expanding distribution into India, Enhanced Labs has once again taken the supplement and bodybuilding world by storm with yet again another monster announcement.
With amazing athletes already involved with their company, Enhanced Labs has built up a resume of serious bodybuilders and athletes to promote their products so fitness folks everywhere can get the most out of their own training. While it can be difficult to find worthwhile products that are safe and effective, Enhanced Labs has done everything they can to make that happen. We at Generation Iron have been watching Enhanced Labs closely as the updates and announcements continue to roll in and start quite the conversation.
Over the last few months alone, Enhanced Labs has announced a series of initiatives, new partnerships, and big moves they’ve made as they seek to build a worldwide supplements company people everywhere will love. From Big Ramy joining their team, to them launching a new line of Big Ramy products, and now this announcement of expansion into India, it seems that nothing can slow Enhanced Labs down.
Big Ramy Signing
Just after Big Ramy won Mr. Olympia, he and his coach, Dennis James, shocked the bodybuilding world by signing with Enhanced Labs. Big Ramy had quite the showing at the 2020 Mr. Olympia contest, coming in at around 290 lbs. yet showing off a high level of conditioning and a monster physique that everyone envied. With the new partnership, both parties are looking to make history and continue to design, create, and promote some seriously stellar products.
Big Ramy Product Line Launched
Within 90 days of this partnership, Enhanced launched its first of four Big Ramy products as part of a new supplements line coming from this partnership. Three more Big Ramy products are expected to drop and a Dennis James product is also on the way, making this supplements line one to absolutely check out.
The first product was Ramy’s Rage Pump, a powerful pre-workout with 12 clinically dosed ingredients designed to increase blood flow to your muscles, enhance focus, and improve endurance and energy. The smart pump matrix and Enhanced Labs’ mission to creating amazing products are all shown with this first product, making us excited about what is coming down the pipe.
Expansion Into India
This latest announcement about expanding distribution into India is huge for Enhanced Labs and having Big Ramy on board only makes this even better. Today, Enhanced Labs announced the launch of local international distribution to the citizens of India and will now sell their supplements directly to Indian citizens from the center in New Delhi. The announcement on Big Ramy’s social media was exactly what Enhanced Labs needed to really spark some excitement.
Enhanced Labs now has local fulfillment centers in England and India, with a company-stated target of an EU fulfillment/customer service center launch in Bulgaria by June 15th, and a MENA/GCC center by August 1st. That would mean within 9 months of signing Big Ramy, Enhanced Labs, all before the 2021 Olympia contest, would have opened international retail distribution from inside of the UK, India, the EU, and the Middle East all while releasing five new products with Big Ramy and Dennis James.
For areas where Enhanced is not opening retail locations, they have announced major distribution agreements. Discussing the product line with CSO Trevor Kouritzin, the rise of Enhanced Labs probably was based in the culture of science-based, high efficacy products: “When I lead a team to formulate a new product we want to make sure two things are true: 1) are the ingredients backed in science by multiple peer reviewed studies and 2) are we providing better dosing or servings than our competitors for the same or less in cost… This is the same for the whole lineup of Enhanced products.”
Wrap Up
Looking towards the future with Enhanced Labs will be interesting as they clearly have a path and a vision for where they want to take their company. Bringing Big Ramy and Dennis James on board was a great decision and one Enhanced Labs does not regret one bit. With great products coming out and a real push to spread their supplements all around the world, Enhanced Labs continues to work tirelessly to bring the best supplements to athletes everywhere. Keep an eye out for Enhanced Labs, make sure to check out their Big Ramy product line, and let’s see what their next big announcement will be.
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 Big Ramy Instagram and Enhanced Labs Instagram
How Hunter Labrada Works Out For Serious Muscle Growth
This workout from Hunter Labrada will surely fire up those muscles to only grow.
Hunter Labrada is a American bodybuilder and entrepreneur and the son of IFBB Hall of Fame member Lee Labrada. Following in his father’s footsteps, he has now become a well known bodybuilder and online presence.
Many of us are always looking for new workouts as we know how important it is to constantly challenge ourselves and work to confuse our muscles to grow. It can be difficult to find the right workouts and ones that fit for our style, but looking to professionals is a great way to get that done. With so many people online claiming to know everything, it can be difficult to tell just who is telling the truth and who is full of it. At the end of the day, why not look to professionals and those who have gone before us to really give us the best chance at seeing the growth we want most.
Hunter Labrada has made a name for himself in the bodybuilding world and has chosen to follow the footsteps of his Hall of Fame father. His workouts are a serious test of strength as he looks to build an absolutely massive physique.
Full Name: Hunter Labrada (IFBB Pro Bodybuilder)
Weight
Height
Date Of Birth
235-245 lbs.
5’9’’
05/17/1992
Division
Era
Nationality
Open
2010
American
Hunter Labrada sought an approach to lift huge weight with as many reps as possible early on. While that worked in the short term to give him huge gains, what he realized was that he needed to change things up. His progress began to plateau slightly and he sought a change. It was exactly what he needed to get back on track. These workouts will surely fire your muscles as they did for him and give you a massive physique you want most.
About Hunter Labrada
As a young kid, Labrada was always active, especially as a young football star. But after he suffered a serious injury, he was forced to stop football and find another means to stay active. With his father being Lee Labrada, a legend and member of the IFBB Hall of Fame, Hunter began working out as a way to strengthen his muscles to rehab quicker. Soon enough, he was on the same path as his father, building up his massive physique in order to become the best in the bodybuilding world. Now as a young professional, he is chasing down his father to prove he has what it takes to be a serious contender in the bodybuilding world.
Hunter Labrada Training Routine
This training program from Labrada is designed to really give you the best chance at growth and to aid in building that absolutely massive physique. By working his sets and reps to a manageable level and allowing his body to recover more efficiently, his gains have begun to return and he is at a size he’s never been at before. Mixed into this routine are cardio days and off days to allow his body to rest and keep up with the wear and tear of such heavy lifts but what you’ll find is a great assortment of exercises designed to boost growth and give you what you want most out of your own training and performance goals.
Workout #1: Chest & Triceps
Exercises
Sets
Reps
Incline Dumbbell Press
3
12
Incline Dumbbell Fly
3
12
Cable Crossovers
3
12
Dumbbell Pullovers
3
15
Incline Hammer Press
3
15
Weighted Dips
3
15
Triceps Pushdowns
3
12
Skull Crushers
3
12
Workout #2: Hamstrings & Calves
Exercises
Sets
Reps
Seated Calf Raise
3
12
Standing Calf Raise
3
12
Lying Hamstring Curls
3
15
Stiff Legged Deadlift
3
15
Walking Barbell Lunges
3
12
Workout #3: Back & Biceps
Exercises
Sets
Reps
Weighted Chin-Ups
3
15
Underhand Pulldown
3
12
Bent Over Underhand Row
3
12
T Bar Machine Rows
3
15
Deadlift
3
10
Straight Bar Curl
3
12
Hammer Strength Curl
3
12
Alternating Hammer Curls
3
15
Workout #4: Shoulders & Traps
Exercises
Sets
Reps
Dumbbell Shoulder Press
3
12
Standing Side Laterals
3
12
Machine Shoulder Press
3
15
Seated Side Laterals
3
15
Rear Pec Deck
3
12
Bent Over Lateral Raise
3
10
Behind The Back Shrugs
3
10
Dumbbell Shrug
3
12
Workout #5: Quads & Calves
Exercises
Sets
Reps
Squats
3
8
Leg Press
3
10
Leg Extensions
3
12
Seated Calf Raise
3
15
Standing Calf Raise
3
15
Featured Supplement
While Hunter Labrada uses his own line of supplements to boost his gains, we wanted to share a great product with you as you look to do the same. While we want to build some serious size, a good protein powder and pre-workout supplement can help get us there. But a product like a mass gainer will help to build those muscles and allow you to really bulk so all your muscle building goals are closer than you think.
Transparent Labs ProteinSeries Mass Gainer
This pure formula from Transparent Labs is loaded with essentials to give you serious growth and better overall health and wellness. Designed to enhance lean muscle growth, this is a safe and effective way to pack on muscle and healthy weight. With 750 calories for a two scoop serving size, this mass gainer is loaded with 53 grams of protein per serving. With no artificial sweeteners, food dyes, or harmful additives, this product is transparent with its label and high quality with ingredients great for pairing with whey protein or other protein drinks so you feel full while getting the right protein content with this powder.
Price: $65.00
Try Transparent Labs ProteinSeries Mass Gainer Here
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Wrap Up
For those of looking to build strength and size, looking to professional workouts can be a real boost in getting there. This workout from Hunter Labrada is exactly what you need to build that massive physique and allow yourself to see the gains you want most out of each and every workout. Give this workout a try and see what it can do for your gains today. You won’t be disappointed with 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 Hunter Labrada Instagram and Envato
OPINION: Will There Ever be Anyone as Legendary as Ronnie Coleman Again?
Ronnie Coleman is a true legend of bodybuilding.
Legendary status. Sometimes the term can be thrown around with little to no care. We call people legends because of what they’ve accomplished in a specific endeavor, the time they put in to hone their craft and become a figure that garners respect. But there are legends and then there are Legends.
Some individuals in a given sport or endeavor just have that certain “It” factor that makes them tower above the rest. For bodybuilding in particular, champions like Arnold Schwarzenegger are revered for what they’ve accomplished in and out of the sport. Other champions like Dorian Yates have reached legendary status based on their ability to change the game and bring things to a whole new level.
Certain legends leave you with feeling of awe, that you’re gazing upon something truly special that will only come about once in a lifetime. A certain individual that can be easily pointed to as the one who made the shift or influenced an entire industry.
The last legend to have that kind of effect in bodybuilding is Ronnie Coleman.
After Dorian Yates ushered in the era of the mass monsters, Ronnie Coleman had come forth from the bottom of the pack to eventually take his place as one of the greatest bodybuilding champions of all time. His sheer size and ability to present himself like a living work of art was one of Ronnie Coleman’s biggest attributes.
There’s a reason why people continue to call Ronnie Coleman “The King”. To this day, fellow bodybuilders and fans still acknowledge just how massive and otherworldly Coleman looked when he prepared himself for the Olympia. This wasn’t your average bodybuilder with some impressive musculature and definition. Coleman was a man legendary for his preparation, the kind of intense training that would make mush of even the most talented bodybuilders in the game.
While Ronnie Coleman pays the price now for that intense training, he has also built the kind of legend that will live on well into the future. But since his retirement, it’s been hard to replicate that same legendary status.
While Phil Heath is the reigning Mr. Olympia champion, it seems that reverence for his considerable abilities are somewhat downplayed by the fans. It’s an unfair assessment, especially considering how accomplished Heath is. Yet despite that, there could be more than a few reasons behind this.
Ronnie Coleman at the height of his powers had to contend with the likes of Shawn Ray, Kevin Levrone, Flex Wheeler, Dexter Jackson and Jay Cutler just to name a few. Each of those bodybuilders have gained their own legendary status on par with Coleman and he was able to overcome all of them. There’s no doubting that the level of competition in Ronnie Coleman’s day were some of the most impressive competitors to ever grace a posing stage.
So that leaves one question. Will there ever be a legendary champion like Ronnie Coleman again?
Wisdom would say that Phil Heath will be held in high regard when he eventually decides to call it a career. We tend to have blinders on during the present, but then look back on the past with reverence. It’s likely the case with the current reigning Olympia champion.
Still, it can’t be denied that Ronnie Coleman had something special and has garnered a massive following through his presence as an unbeatable champion.
Ronnie Coleman has always been a man willing to put everything on the line to accomplish his ultimate goal. In a day and age where so many people want instant gratification, Coleman had to struggle from the bottom in order to get to the top. It wasn’t given to him and you never felt that he came off as a man who thought he deserved greatness. Ronnie Coleman has always been the kind of man that was willing to sacrifice in order to become the best.
For those looking to get a deeper dive into the legendary history of Ronnie Coleman can check out our documentary Ronnie Coleman: The King. The film delves deep into the life of one of the most influential champions bodybuilding has ever seen. With his will to win and his mental fortitude to push past perceived limits, it’s truly hard to think of any other bodybuilder that will be able to reach the kind of lofty status that Ronnie Coleman has attained.
Time will tell if there will be another bodybuilder given the same reverence and respect that Ronnie Coleman has garnered. For now all we can do is appreciate the legend for the hard work, grit, and inspiring story he has left behind.
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 Instagram, Twitter and Facebook to keep up with his antics.
4 Bicep Curl Variations For A Serious Pump
Blast your biceps with these awesome curl variations.
Ask most guys who are serious about their fitness goals. When they think about being in great shape – more than likely the image they have in their heads is of a ripped and striated upper body. It’s what gives a bodybuilder that superhero appearance that so many bodybuilders covet. The building up of the chest, back, and abs are all integral to the process of having a well formed upper body. But the whole picture wouldn’t be complete with some well defined arms.
No matter what stage of the game you’re in there’s no way that an avid bodybuilder wouldn’t want some mountainous biceps to bring together their over all look. If you’re looking to make some major headway in building up your arms then check out these awesome variations for your biceps.
Incline Dumbbell Curl
This exercise is a great variation on your usual bicep curl. By using a seated bench and inclining the seat to just above the 45 degree angle you’ll ensure that you’ll give your arm full range of motion. While performing these be sure to twist your wrist as you get to the top of the curl and within a few reps you’ll be guaranteed to get a great pump. But remember, this exercise is all about form and if your technique sucks then you can forget about reaping the benefits of this great exercise.
21s
This variation is a high rep alternative that is sure to get your biceps burning. The exercise requires a manageable amount of weight in order to complete the 21 reps in one set. Too heavy and you won’t make it through the exercise. Too light and you won’t even feel anything. The first variation starts with your arms fully extended with a barbell or EZ bar in your grips. Curl the bar right up to your stomach then lower it slowly for 7 reps. Then bring the bar up to chest level and curl up to your chin for 7. Lastly, start from the bottom and curl up to your chin for full range of motions for the remaining 7 reps.
Spider Curl
For this variation you’ll need to have a preacher bench to perform the action. Where you would normally be in a seated position at the preacher bench, this exercise requires you to be standing when performing the motion. With the preacher pads right under your arm pits, grab a EZ bar, adjust to a narrow grip and perform the curl. This exercise is great for building up the short head muscles of the biceps and can add some great definition.
Standing Cable Curl
This exercise is a great finisher for your workout. The cable curl can be performed like the standard barbell or dumbbell curl, but it does allow for some variations that can be great for stimulating both the long and short head muscles of the biceps. You can move the shoulders forward to attack the short head muscles or lean backwards to work the long head muscles. You can choose to do a standard 10-12 reps with the movement or work to failure to really thrash the muscles.
What do you think about these bicep variations? Let us know in the comments below and be sure to follow Generation Iron Facebook and Twitter.
Blessing Awodibu Profile & Stats
The biography, life, and accomplishments of Blessing Awodibu
Blessing Awodibu is an Irish professional bodybuilder who has become known for his massive physique and shredded aesthetic. With two wins at the Arnold Classic and four IFBB overall championship titles, he is a force on the pro bodybuilding circuit and proof of sheer strength and undeterred will to succeed.
Below is a complete breakdown of his profile, stats, biography, training and diet regimens.
Full Name: Chris Bumstead (Classic Physique Bodybuilder)
Weight
Height
Date Of Birth
235-245 lbs.
5’10”
09/20/1991
Division
Era
Nationality
Open
2010
Irish
BIOGRAPHY
Blessing Awodibu is an Irish professional bodybuilder that is known for his huge and aesthetic physique. Some people call him ‘A force of nature.’ Blessing is an successful bodybuilder that holds 2 Arnold Classic Titles, along with 4 IFBB Overall Champion Titles.
Blessing wasn’t always a picture of strength or success. Growing up, he was underweight. Working out in the gym was initially his only a hobby in which he hoped to gain some strength and size. At the time, his priorities were mainly academics. He hoped that he’d enroll in a great college after his high school graduation.
After his dream of becoming an academic was shattered and he realized he couldn’t join a college that he wanted, Blessing turned to the only outlet that he had left and that is bodybuilding.
Blessing’s first international show and Pro Qualifier was Diamond Cup in the Czech Republic in 2017. He won the super heavy weight class and the overall title. This is how he gained his Pro card. That same year, he competed at the IFBB Diamond Cup. He won the super heavy weight class and the overall title. This is how he received his second Pro card.
Blessing Awodibu made his IFBB Pro debut at the Indy Pro 2021. He placed third. While Awodibu’s debut was extremely hyped, most fans were more excited to see him compete in his second IFBB pro show – the New York Pro 2021. The excitement was in large part due to Awodibu creating a rivalry with Nick Walker, another anticipated pro bodybuilder who was set to compete at the New York Pro. Both athletes presented photo updates that made them expected to be the top placing athletes at the show. Ultimately, Blessing Awodibu placed sixth. Nick Walker won the show.
TRAINING
Blessing does two workout sessions per day. He focuses on one muscle group with maximum intensity during every workout. Before he starts each workout, he does warm up sets followed by 15 minutes of intense ab exercises.
Blessing trains once on Saturday, and takes Sundays off to rest. He does 11 workouts per week in total.
“Cardio isn’t part of my regimen because I have an active lifestyle. Sleep is very important, but I don’t get much because of my work schedule.”
Day 1 – Session 1: Shoulders/Traps
Upright Rows, 3 sets of 12-15 reps
Shrugs, 4 sets of 12-15 reps
Standing Behind The Back Shrugs, 4 sets of 12-15 reps
Seated Behind The Back, 4 sets of 12-15 reps
Seated Dumbbell Shoulder Press, 4 sets of 12-15 reps
Dumbbell Front Raises, 3 sets to failure
Seated Shoulder Press, 5 sets of 12-15 reps
Barbell Front Raises, 4 sets to failure
Bent-Over Lateral Raises, 5 sets of 15-20 reps
Seated Bent-Over Lateral Raises, 5 sets of 15-20 reps
Incline Bench Lateral Raises, 3 sets of 15-20 reps
Incline Bench Barbell Front Raises, 4 sets to failure
Day 1: Session 2: Legs
Calf Workout, 15 minutes of various exercises
Lunges, 3 sets of 20 reps
Squats, 6 sets of 12-15 reps
Lying Leg Press, 4 sets of 15-20 reps
Leg Extensions, 6 sets of 15-20 reps
Leg Curls, 8 sets of 15-20 reps
Day 2 – Session 1: Back
Pull-Ups, 6 sets of 15-20 reps
Lat Pull-Downs, 5 sets of 15-20 reps
Lat Pull-Overs, 3 sets of 15-20 reps
Barbell Bent-Over Rows, 3 sets of 12-15 reps
Seated Cable Rows, 3 sets of 12-15 reps
Dumbbell Bent-Over Rows, 4 sets to failure
Day 2 – Session 2: Chest
Incline Dumbbell Press, 6 sets of 8-10 reps
Incline Bench Press, 4 sets of 15-20 reps
Bench Dumbbell Flyes, 3 sets of 12-15 reps
Incline Dumbbell Flyes, 4 sets of 12-15 reps
Dumbbell Bench Press, 3 sets of 12-15 reps
Pec Decks, 3 sets of 12-15 reps
Bench Press, 6 sets of 12-15 reps
Day 3 – Session 1: Arms
Barbell Curls, 9 sets of 12-15 reps
Seated Barbell Curls, 3 sets to failure
Seated Dumbbell Curl, 4 sets to failure
Standing Hammer Curls, 4 sets of 15-20 reps
Seated Hammer Curls, 4 sets to failure
Cable Triceps Extensions, 4 sets of 15-20 reps
Barbell Triceps Press, 3 sets of 12-15 reps
Decline Skull Crushers, 3 sets of 12-15 reps
Cable Triceps Extensions, 3 sets of 12-15 reps
Skull Crushers, 3 sets of 12-15 reps
Dips, 4 sets to failure
Day 3 – Session 2: Lower Back/Glutes/Hamstrings
Lunges, 3 sets of 20 reps
Leg Curls, 8 sets of 15-20 reps
Back Extensions, 3 sets of 15-20 reps
Deadlifts, 5 sets of 15-20 reps
Day 4 – Session 1: Shoulders/Traps
Repeat Day 1 Session 1
Day 4 – Session 2: Back
Repeat Day 2 Session 1
Day 5 – Session 1: Chest
Repeat Day 2 Session 2
Day 5 – Session 2: Legs
Repeat Day 1 Session 2
Day 6: Arms
Repeat Day 3 Session 1
Day 7: Rest
Full body recovery
NUTRITION
Blessing eats a lot of lean proteins and complex carbs. These include tuna, duck eggs, lean beef, and oats. He also makes sure to drink enough water to keep his muscles hydrated and energized.
There’s also time and place for ‘cheat meals’ in Blessing’s diet regimen. He’ll usually have something from the Chinese cuisine once or twice per week.
Meal 1: Pre-Workout
Oatmeal, 75 grams
Milk, 10 ounces
4 Eggs
Whey Protein, 2 scoops
Meal 2: Post-Workout
Tuna, 129 grams
Whey Protein, 2 scoops
Meal 3: Pre-Workout
Pasta, 550 grams
Ground Beef, 8 ounces
Whey Protein, 2 scoops
Meal 4: Post-Workout
Chicken Breast, 500 grams
Whey Protein, 2 scoops
Meal 5
Noodles, 170 grams
Duck Eggs, 4 eggs
Meal 6
Pasta, 550 grams
Grilled Chicken, 8 ounces
Cashews, 100 grams
Meal 7
Cereals, 100 grams
Milk, 10 ounces
Blessing isn’t a big believer in supplements. For him, whole food is more important when it comes to building muscle.
“Supplements aren’t the key for me. It’s all about the diet. My only supplement is whey protein.”
COMPETITION HISTORY
2x Arnold Champion
4x IFBB Overall Champion
IFBB Pro Card – IFBB Diamond Cup Czech Republic overall winner (2017)
2021 Indy Pro
2021 New York Pro
Jose Raymond: If You Can’t Win An Amateur Bodybuilding Show Without Drugs, It’s Not For You
Jose Raymond warns younger bodybuilders to not spend too much money on contest prep before going pro.
In the modern world of bodybuilding, there is a wide variety of substances, equipment, and services all designed to help you become a better bodybuilder. Many of these tactics are legit. But many others are also scams. Either way, Jose Raymond worries that younger bodybuilders are spending too much money in their amateur careers during contest prep. In fact, he believes if a young bodybuilder requires the extra bells and whistles to succeed in a local show – that they are setting themselves up for failure when the competition gets more serious. In our latest GI Exclusive interview, Jose Raymond shares tips on how to not spend too much money during contest prep.
Often times when bodybuilding fans and aspiring bodybuilders read magazines or follow iconic pro bodybuilders online – they absorb a lot of really fascinating advice and tips. The problem is – these tips are coming from people at the top of their game. It’s good advice but it might not yet apply to a younger bodybuilder who is still establishing his amateur career. When a person reads up about the supplements, substances, and tactics Big Ramy used to become Mr. Olympia – it would be a mistake for that person to mimic that routine as an amateur.
This is especially true when it comes to contest prep and money. Jose Raymond has publicly warned of this in the past. Yes, bodybuilding can be an expensive lifestyle. But when you are just starting – it doesn’t have to be as expensive as the industry makes it out to be. Jose wants younger bodybuilders to know that they don’t need to spend money on massive sacks of supplements or turn to drugs right away. It’s a waste of money.
So what is Jose Raymond’s rationale behind this advice? The way Jose explains it – amateur bodybuilders need to be able to succeed on a core level in order to really find success as a pro. What he means by this is that if an amateur bodybuilder can’t win a local show without the help of drugs or spending money on fancy tools – they’re going to have a really hard time when they start competing in pro shows.
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Check out our GI Exclusive segment with Jose Raymond above!
Jose Raymond wants to help prevent young bodybuilders from spending tons of money only to hit a wall and give up a few years later. One example are really ambitious bodybuilders who travel across the country to compete in multiple amateur shows in hopes of getting a pro card. That’s fine – if you have the skill to actually succeed. But to spend money on a plane ticket to travel to the Nationals, only to place 10th place and get no prize money, is a waste of the competitors time and money.
“If you place fifth at a local show, do not travel to go do the Nationals,” Jose Raymond states in our interview. His reasoning is – if you can’t win in a smaller local show, there’s no way you’re going to win against the best amateurs in the country. Moreover, if you don’t live near that show, you’re spending money on a plane ticket and the entry fee of the show. It’s wasted money. Wait until you’re ready.
That’s overall the core of Jose Raymond’s advice. When it comes to even supplements – don’t jump into them right away. Find out how your body reacts on plain natural clean foods first. See the limits of your natural body before diving into supplements. Same goes for drugs like steroids (though its should be noted that there are also health and legal risks associated with illegal substances such as PEDs).
You can watch Jose Raymond’s comments in full by watching our latest GI Exclusive interview segment above.
Best Supersets to Build Muscle
Best Supersets to Build Muscle
You might be stuck in the rut of doing the same 3 sets of 10 every workout. After a while, your training can get monotonous and stale. To continually elicit adaptation, you need to introduce new stresses to your muscles.
Insert supersets.
A superset is when you perform two exercises back to back with little to no rest in between. Here’s why you should do them:
Time efficiency: Train more muscles in the same amount of time by pairing exercises together.
Time under tension: Supersets can increase the total TUT to stimulate greater hypertrophy effects.
Increased intensity.
Improved work capacity and recovery: Your conditioning and recovery in between sets skyrockets.
They keep your workouts fun and motivating.
Have I sold you yet?
That last point is critical. Most people lose motivation in the gym because they’re bored. They’re bored because they do the same routine day after day, week after week, month after month. With no results to show for it.
Your muscles need new stresses to adapt, and supersets can help.
Here are five of the best types of supersets to build muscle.
Opposing Superset
Perform two exercises that target opposing muscle groups (ex. bi’s and tri’s; chest and back; quads and hamstrings).
Opposing supersets are great because you can train more muscle groups in the same amount of time. Since both exercises focus on different muscles, you can minimize your rest in between sets. So instead of just scrolling Instagram until your next set, you can perform a second exercise to target the opposing muscle. Ah, time efficiency.
Rep and Set Guidelines
All things considered, the amount of reps and sets you do depends on your goals.
Sets: 3-4
Reps: 6-15 each exercise
Rest: 1-2 min after both exercises have been completed
Note: For the best results, don’t rush into the second exercise. Take your time and “stroll” your way to the second set so you’re recovered and can perform the exercise with optimal technique.
Examples of Opposing Supersets
Push/Pull
(Choose one exercise from category A and one exercise from category B)
Category A (Push)
Flat Bench Press
Inclined Bench Press
Push-Ups
Arnold Press
Floor Press
Category B (Pull)
Bent Over Barbell Row
Lat Pulldown
Inverted Row
Dumbbell Row
Face Pull
Bi’s/Tri’s
(Choose one exercise from category A and one exercise from category B)
Category A (Biceps)
Barbell Curl
Rope Cable Curl
Seated Hammer Curl
Isometric Dumbbell Curl
Zottmann Curl
Category B (Triceps)
Skull Crushers
Triceps Rope Extension
Dumbbell Tate Press
Overhead Dumbbell Extension
Close Grip Push-Ups
Quads/Hamstrings
(Choose one exercise from category A and one exercise from category B)
Category A (Quads)
Goblet Squat
Front Squat
Hack Squat
Sissy Squat
Rear Foot Elevated Split Squat
Category B (Hamstrings)
Dumbbell RDL
Kettlebell Deadlift
Hack Squat Good Morning
Swiss Ball Leg Curl
Single Leg RDL
Compound
Perform a multi-joint (compound) exercise followed by a single-joint (isolation) exercise that targets the same muscle (ex. bench press and chest fly’s).
You build muscle by creating tension. Compound sets are a great way to increase your muscles’ total time under tension. What’s more, they establish a stronger mind-muscle connection.
You ever do a bench press and feel your chest light up? That’s because blood rushes to your pecs as you do the press. Pair the press with an isolation exercise (ex. chest fly) and you’ll feel a greater contraction than if you were to do them on their own.
Rep and Set Guidelines
Sets: 3-4
Reps: 6-15 each exercise
Rest: 2-3 min after both exercises have been completed
Examples of Compound Sets
Chest
(Choose one exercise from category A and one exercise from category B)
Category A (Compound)
Flat Bench Press
Inclined Dumbbell Press
Push-Ups
Category B (Isolation)
Dumbbell Chest Fly
Inclined Chest Fly
Cable Chest Fly
Biceps
(Choose one exercise from category A and one exercise from category B)
Category A (Compound)
Underhand Barbell Row
Chin-Ups
Prone Dumbbell Row
Category B (Isolation)
Barbell Curl
Hammer Curl
Zottmann Curl
Glutes
(Choose one exercise from category A and one exercise from category B)
Category A (Compound)
Back Squat
Romanian Deadlift
Reverse Lunge
Category B (Isolation)
Hip Thrust
Glute Bridge
Cable Kickback
Pre-Exhaust
A pre-exhaust superset is pretty much a compound set in reverse. Perform a single-joint exercise followed by a multi-joint exercise that targets the same muscle(s).
This technique is common among bodybuilders seeking to enhance the development of a target muscle. Performing a single joint exercise first fatigues the agonist in isolation, placing greater stress on the agonist and increasing it’s activation during the multi-joint exercise and potentiating it’s hypertrophy (1).
Perform 12-20 reps with moderately light weight for the single-joint exercise. Then perform 8-15 reps of the compound lift immediately after.
Contrast
Perform a heavy compound lift followed by a dynamic/explosive exercise of the same movement pattern. The goal is to increase total power potential and maximize muscle growth.
You can my full article on contrast sets HERE.
Mobility/Corrective Fillers
I know, mobility isn’t the most exciting thing in the world. But that doesn’t mean it’s not important. Actually, it’s one of the most important things you should be doing.
Perform a mobility drill after each exercise in between sets. Mobility is your joints’ ability to actively travel through their intended ranges of motion. Without it, you’re increasing your risk of injury and minimizing your potential to build muscle and get stronger.
Why you should do mobility filler supersets:
Time efficiency. Instead of sitting on your ass in between sets, kill two birds with one stone and do some mobility.
Better recovery, which means more muscle.
Better posture. Low back pain and postural issues are a dime a dozen among lifters and bodybuilders. Train better and incorporate mobility to reverse this issue.
Reduced pain. You can’t train if you’re always hurt.
Better range of motion. Increased ROM means increased time under tension and greater muscle fibre stimulation.
Do you like lifting? Do your mobility work and you’ll be able to lift for a long time.
Summary
Supersets are one of the best ways to elicit adaptation so you can continually build muscle. You have tons of options to keep your workouts fun and motivating.
References
Fleck S.J., Kraemer W.J. Designing Resistance Training Programs.4th ed. Human Kinetics; Champaign, IL, USA: 2014.
Best Rhomboid Exercises To Really Define Your Back
These exercises will work to add size and definition to your back.
Too often do we focus on our front and unfortunately neglect a seriously vital component to the make-up of our entire body. We love pushing our pecs to pop, rounding out those boulder shoulders, working on those bulging biceps and horseshoe-shaped triceps, and leaning down to expose a shredded six-pack. But our backs need love to and working on back muscles can have real effect on our physique but other areas of our physical health and wellness that can boost our gains and performance results to the next level.
Your back muscles are beyond important when it comes to things like balance, support, and posture. So many of us suffer from rounded shoulders, caving in towards our chest as a result of slumping and slouching and not standing up straight. We all know how important posture is. So why do we continue to neglect the muscle groups that can help us? Back strength and the development and definition of our backs is so important for many of our physical functions, so let’s stop and take a second and look at some awesome back exercises.
In this case, we’ll focus on rhomboid exercises as we tell you what they are, some of the great benefits, and exercises to really work those muscles to grow. Able to help in a number of ways, your rhomboids will prove to be quite helpful.
What Exactly Are Your Rhomboids?
Your rhomboids are two fairly small back muscles located in the upper back. These two are called the rhomboid major and rhomboid minor. They run diagonally and work to connect your shoulder blades to your spine. So, while they may be small, their role is quite important. Other back muscles like your traps and lats tends to pop more and add to your physique, but your rhomboids are humble muscles, far less prominent in your back than it’s larger counterparts. What your rhomboids do is they work to bring your shoulder blades together, as well as raising and lowering your shoulders. Essentially, they are connectors but also great supporters and stabilizers for muscles and movements within your back (1).
Benefits Of Strong Rhomboids
The benefits of rhomboids may be a bit more subtle and not as noticeable, but they are still incredibly important nonetheless. The goal is to keep you physically healthy and safe and training your rhomboids can prove to be very much worth your while.
Benefits include:
Support movement: These muscles work to connect and support your shoulder blades, as well as other movements so each exercise and activity can be done smoothly (2).
Promote better posture: Posture is so key in keeping us engaged and lifting big while also boosting our confidence. Having solid rhomboids will really work to pull those shoulders back and down to improve posture.
Help prevent injury: Like many strong muscles, having them can prevent injury. When the muscle is weak, it leaves the door open for minor pains and strains to grow leading to injury. Don’t let the vulnerability affect your goals (3).
Strengthen back: Working any muscle in the back will enhance strength and this is very important when looking to maximize gains.
Best Rhomboid Exercises For Growth & Definition
Warm-Up
Front Raise Thumbs Up
Lying on your stomach, put your arms out above you with your thumbs into the air. Keeping your torso and lower body on the ground, engage your core and raise your arms overhead, really feeling a squeeze in your shoulder blades. Pause at the top and lower back to the starting position. Repeat for your desired number of reps.
Prone Lateral Raise
Lie on your stomach and hold a dumbbell in your hands. The weight should be fairly light. With your arms extended out beside you, lift and squeeze your shoulder blades keeping your arms perpendicular to your torso. Pause at the top and lower back to the starting position. Repeat for your desired number of reps.
Workout
Face Pulls
Set your rope attachment to the cable machine and stand in a neutral stance. Take some steps back until your arms are completely straight and engage your core. With your chest high, pull the weight towards your face and don’t let your elbows drop. When the rope is close to your forehead, pause for a moment and return to the starting position.
Barbell Bent Over Rows
Hold the barbell in a pronated position and slightly bend your knees. Bend at the waist until your back is parallel to the floor. Lift the barbell to your chest, really feeling a squeeze in your back muscles and return to the starting position. Repeat for your desired number of reps.
Stretches
Wall Slides
Stand against a wall ensuring your butt, back, arms, and head are all touching the wall. In a controlled manner, raise your arms over your head without breaking contact on the wall. Only go as far as your body will let you and gently slide up and down your desired amount of reps.
Arm Across The Chest
A classic stretch for all athletes, stand tall and cross one arm across your chest. With your other arm, slide it under and grab your shoulder, cupping it with your hand. Really give a squeeze as you extend the arm out and repeat with the other side.
Wrap Up
Having a strong back is essential and something we absolutely cannot overlook. The benefits to our physical health being stability and support on top of a massive physique and increased confidence should be enough to get you to want to work these muscles hard. Your rhomboids may be small but you cannot overlook them. Give these rhomboids exercise a try and see what they can do for you. From warm-ups, to workouts, to stretches, all of your bases are covered with some great and worthwhile exercises to see great growth.
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
Fennell, Jeremy; Phadke, Chetan P.; Mochizuki, George; Ismail, Farooq; Boulias, Chris (2016). “Shoulder Retractor Strengthening Exercise to Minimize Rhomboid Muscle Activity and Subacromial Impingement”. (source)
Williams, Martin R. Jr.; Hendricks, Dustin S.; Dannen, Michael J.; Arnold, Andrea M.; Lawrence, Michael A. (2020). “Activity of Shoulder Stabilizers and Prime Movers During an Unstable Overhead Press”. (source)
Lieberman, Raquel L.; Wolfe, Michael S. (2007). “From rhomboid function to structure and back again”. (source)
Julius Maddox Injures Pec, Could Delay 800Lb Bench Press Event
Julius Maddox injured his pec in a recent training session.
Julius Maddox recent suffered a pec injury during his prep for the 800lb bench press world record. The powerlifter recently released a video explaining that he suffered a pec strain that could set back the bench press attempt past June.
Injuries in high level training are common. If you’re competing at the highest levels it means pulling out all the stops in training. It means making sacrifices and pushing your body past it’s limit. With conditions like those, it’s easy to see how an athlete can get injured.
That’s exactly what happened to Julius Maddox.
The powerlifting champion has been showing some incredible strength in his recent meets. Just a few months back Julius Maddox broke his own bench press world record with an incredible 782lb lift. It seemed like a forgone conclusion that Maddox would go on to once again challenge the 800lb bench press.
Julius Maddox was set to attempt the 800lb bench press this June. He hoped to crush the bench press attempt this time around and was doing some great prep for the occasion. His recent training showed a man possessed, readying himself to do what no one has done before.
Unfortunately it appears that Maddox’s plans may have to be put on hold.
Bad News
In a recent video to his YouTube channel, Julius Maddox revealed that he has suffered a pec injury. While details aren’t completely clear, it doesn’t appear that he has torn his pec. Instead Maddox said in the video that he suffered a pec strain. While that is better news than a complete pec tear, it appears that Maddox will have to push back the date of his 800lb bench press attempt.
“I couldn’t even budge 720,” said Maddox. “I’ve never been in a situation like this, since I’ve been training. I don’t miss lifts, very rarely miss lifts. I don’t miss lifts like that.
“Strained my pec a bit at the bottom of the lift. Man, I messed up. I’m 8 weeks out from the event and I think I’m going to have to call and have a discussion about pushing this event back further than June.”
That’s truly unfortunate news. Julius Maddox was poised to tackle the elusive 800lb bench press after waiting for over a year at this next attempt. Now he will have to wait and see how his pec heals up before tackling the feat once and for all.
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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.