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Daniel Bell and Chad Penson showcased superhuman strength at the Kern US Open.
The powerlifting world was treated to some of the most impressive performances ever this past weekend. Veteran powerlifters Daniel Bell and Chad Penson put up some incredible numbers at the Kern US Open. Both men shattered world records and once again cemented themselves as some of the best powerlifters on the planet.

The Kern US Open brought together a ton of great talent. Records both personal and world were crushed at this past weekend’s show. The powerlifter vet Daniel Bell once again showcased his top class strength at the show. He had already outdid himself back in February when he shattered the raw world record total. But it appears that once simple wasn’t enough for Mr. Bell.
At the Kern US Open the powerlifter set himself apart lifting some truly insane numbers. Here he is bench pressing 606lbs and making it look easy.

Daniel Bell also outdid himself with an all-time world record raw squat of 1,113lbs!

Bell wasn’t the only powerlifter to break all-time world records at the show. Chad Penson was able to break the all-time world record total in the 198lbs weight category. The powerlifter looked ultra impressive as he cleared every lift and made it look easy.
881 ATWR512 PR804 PR2197lb ATWR total at 198 and 642 Wilks #2 wilks of all time. 2021 Kern US Open champion. Humbled, grateful, but still hungry. Thank you Everyone. Im not don’t.. just getting started. Thanos came for the smoke twice.. see y’all at the Showdown in September ??

The numbers and feats of strength were truly something to behold. These two powerlifters exemplify what it means to be a professional strength athlete. We’ll no doubt be following both Daniel Bell and Chad Penson as they continue to break records.
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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.

Build Strongman-like shoulders with this massive exercise.
We’ve all seen those guys in the gym. Massive pecs, bulging biceps, everything we want most out of our training. But what makes that physique stand out are those boulder shoulders, those tiny mountains sitting beside their heads. It may seem easy to grow your shoulders, performing those staple exercises like front and side raises, a military press, or the upright row. While those are great, looking towards more massive lifts can really work to create those boulder shoulders. The Viking Press is a monster shoulder workout to give you Strongman-like strength and those desired rounded delts to really add to your physique. Plus, you look like a beast doing it.
When it comes to shoulder strength, there is way more to it than just looking good and pumping out that awesome physique. With strong, stable shoulders, you allow yourself to thrive with more functional movements, as well as those sport specific exercises we need most. Anything from throwing a ball to carrying groceries, all the way to lifting massive weights with the overhead press will all be enhanced (1). Preventing injuries is another key factor in shoulder strength and should not be overlooked. As connectors for our arms to our torso, keeping these muscles and the surrounding attachments stable and healthy is vital for really seeing that huge growth we want most. And to bring it back to physique, your confidence will improve with those boulders showing through.

Let’s take a look at the Viking Press and see what the hype is all about. From what it is, to muscles worked, the benefits involved, and how to perform it, this is something you may want to try in the gym for people to envy. And trust us, they will.

What Is The Viking Press?
The Viking press is one of those shoulder exercises you just can’t overlook. Perfect for those looking to master overhead training, this requires range of motion as well as strength to really get that weight lifted overhead. What it can do is seriously build shoulder strength and work to increase overhead mobility. By adding stress on your core, it requires that to be engaged so you can put the stress on your shoulders and not your low back (2).

The Viking press can be used with either two barbells parallel to one another, or with a certain attachment called the Viking attachment. What this does is connects to the barbell and offers two handles so you are only moving one barbell. Used for other exercises as well, the Viking attachment is not a bad piece of equipment to check out.
Muscles Worked
With the Viking press, primarily you target the shoulders, working to really capitalize on those boulder shoulders. Along with upper body muscles, you get some good work with the triceps and back to help stabilize and provide for extra support with the movement. Working to help stabilize, as well as working with a slight pumping motion, your legs will feel a slight burn which can be beneficial in the long run.

Benefits Of The Viking Press
Build Serious Strength
It probably goes without saying but working with a monster exercise like the Viking press can really build strength and size for a number of benefits towards your training and performance, as well as everyday life. By adjusting the weight accordingly, you can also work on mind-muscle connection since the movement is relatively simple to perform.

Easy On Your Wrists
For those worried or struggling with wrist pain, your wrists stay in a fixed position so you don’t need to worry about any extra movements. Another shoulder exercise like the Arnold Press is a great one, but tends to cause some wrist pain given the rotation. With this linear movement, you don’t have to worry.
Stability & Added Upper Body Support
As mentioned before, strong shoulders can aid in stability and work to be helpful with upper body support. You don’t want those shoulder joints to be vulnerable as they are necessary for many workouts, so looking to be proactive now pays off in the long run (3).
Boost Your Aesthetic With Those Boulder Shoulders
This is what we all want. Those massive shoulders to fill out that tight shirt and show off our gains. The Viking press can help round out and offer great support for those gains we want to see most.

How To Perform It
For those interested in the Viking attachment, definitely look into this and see what it can do for you. A great attachment, it can make this exercise and others more efficient to maximize gains. For this How-To, we’ll focus on if you don’t have the attachment, so this requires two barbells.
Place your two barbells on the rack parallel to one another with the desired weight on each. As you grip each bar, engage your core and stand in between the two. Giving a slight squat down, lift the bars overhead, extending your arms and working to lock them out. Once at the top, hold for a brief pause and gently lower back to the starting position. Repeat for your desired number of reps.
Wrap Up
When it comes to those boulder shoulders we all know and love, there are countless exercises we can do to help us get there. Some of the staples like a front raise, side raise, overhead press, and upright row are all great and should be included but the Viking press challenges you to get that Strongman-like strength and massive physique that people will envy. Having strong shoulders works for your benefit in a number of ways but what is more than important is knowing how to effectively work these muscles so you see the growth you want most. Check out the Viking attachment if that interests you and look to add the Viking press into your routine. You won’t be disappointed that you did.
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

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)
Ghigiarelli, Jamie J.; Berrios, Xavier M.; Prendergast, James M.; Gonzalez, Adam M. (2020). “The Viking Press”. (source)
Jaggi, Anju; Alexander, Susan (2017). “Rehabilitation for Shoulder Instability – Current Approaches”. (source)

Jose Raymond shares his thoughts on the possibility of Breon Ansley moving up to Men’s 212.
Breon Ansley has hinted in the past that he might move up to the Men’s 212 division. Though ever since his loss at the Olympia 2020, he has confirmed he’s not changing divisions anytime soon – he still hasn’t ruled it out completely for his future. Some fans believe it’s the change he needs to become more dominant. Others disagree. In our latest GI Exclusive interview, Jose Raymond predicts that Breon Ansley would struggle to succeed in the Men’s 212 division.
Breon Ansley went into the Classic Physique Olympia 2020 looking for revenge. Not only that, he was looking to prove that he is the true and rightful reigning champ in that division. Instead, Chris Bumstead proved himself to be a repeat champion. This tied him for two Olympia wins putting this year’s upcoming Olympia into a true battle for supremacy.

But some fans see Breon Ansley’s third place finish last year as a sign that he is on the decline. Breon has hinted in the past that he was interested in moving up to Men’s 212. While nothing is confirmed – the rumors continue to swirl. Especially after his most recent loss. Would he succeed better in Men’s 212?
We asked this very question to Jose Raymond, a veteran Men’s 212 competitor. How does he think Breon Ansley would fair upping his weight and competing against a bigger set of competitors? Jose Raymond chooses his words carefully and ultimately claims that, in his opinion, Breon Ansley would struggle to succeed at 212 pounds.

Roelly Winklaar showed off his massive physique at recent guest posing.
One of the most massive bodybuilders in the game today, Roelly Winklaar cuts an impressive frame on stage. He has the kind of size and musculature that places him at the top percentile of bodybuilders. Missing in action for quite some time, Roelly Winklaar made his return to the stage at a recent guest posing to the enjoyment of many hardcore bodybuilding fans.

When Winklaar was unable to to step on stage at the 2020 Olympia, many were greatly disappointed. His preparation appeared to be going extremely well and many believed he would have impressed at the 2020 show. With Big Ramy winning the show, it became apparent that anything is possible. Who knows, perhaps Winklaar would have been able to break the top 3 at the show. But we’ll never know.
What we do know now is that Roelly Winklaar is back and is looking as massive as ever. The veteran bodybuilder showcased a truly impressive frame at his recent guest posing at the 2021 Emerald Cup.
Return to the Stage
Taking place at the Meydenbauer Center in Washington, the Emerald Cup saw NPC competitors take to the stage to show off their hard earned gains. At the show Roelly Winklaar impressed the crowd with his insane physique. A number of onlookers were able to capture his posing from multiple different angles.

He is another post highlighting Roelly Winklaar taking to the stage.

What do you think of the current physique of Roelly Winklaar?
For more news and updates, follow Generation Iron on Facebook, Twitter, and Instagram.

Managing Editor at Generation Iron, Jonathan Salmon is a writer, martial arts instructor, and geek culture enthusiast. Check out his YouTube, Instagram, Twitter, Facebook, and Sound Cloud for in-depth MMA analysis.

The back is one of the hardest muscle groups to develop. Posterior muscles (the muscles on your back) are harder to train and establish a mind-muscle connection with as you can’t see them directly in the mirror.
A good back workout can be as hard (if not harder) as a brutal leg workout. A big, broad, and thick back can showcase your mettle. The athletes on the list below have made a mark with their V-tapers.
Bodybuilders With The Best Backs

Sergio Oliva

Sergio Oliva is a bodybuilding legend and the guy who gave Arnold Schwarzenegger the chills with the size of his back when Arnie stepped on stage for his first-ever Mr. Olympia competition.
Dorian Yates

Yates is the guy who took size to the next level and made freakish the new normal. The other quality which made Dorian stand out was his conditioning. His competitors had no chance when he stepped on stage with his grainy and peeled physique.
Kai Greene

Kai Greene arguably has one of the biggest back in the bodybuilding world. Although Greene doesn’t compete anymore, he stays in stage-ready shape throughout the year and his fans are waiting to see him on the Mr. Olympia stage soon.
Ronnie Coleman

Ronnie Coleman is the King of the bodybuilding world with the highest number of Mr. Olympia title wins. Whenever Ronnie hit the lat spread pose on stage, it was almost as if he was pulling the curtains on his competition.
Kevin Levrone

For many people, Kevin Levrone is an uncrowned Mr. Olympia. In his golden days, Levrone was known for his size and symmetry. You could teach an anatomy class keeping his back as the subject.

Jean-Pierre Fux

Jean-Pierre Fux aka The Giant Killer aka The Mass Monster was set for big things until an accident inside the squat rack shortened his bodybuilding career. J.P failed on a 675lb squat while shooting for Flex Magazine in 2002.
Jay Cutler

After eight years of sheer dominance, Jay Cutler is the guy who dethroned Ronnie Coleman to become the new Mr. Olympia. The package he brought on stage that year was beyond anything anyone had ever seen.
Big Ramy

Big Ramy has “big” in his name for a reason. It’ll be safe to call Mamdouh Elssbiay aka Big Ramy, a freak of nature. With every passing year, Elsbliay seems to be putting on more muscle mass.
Franco Columbo

The recently deceased, Franco Columbo was one of Arnold’s closest friends. If you have seen the movie Pumping Iron, you can never forget the iconic scene where Franco deadlifts a car out of his way.
Samir Bannout

Samir Bannout is the only Mr. Olympia winner from the Middle East. He won the competition in 1983 when Lebanon didn’t have the best facilities for a bodybuilder. This goes on to show his grit and genetic supremacy.
Header image courtesy of Envato Elements

Who do you think has the best back?
Let us know in the comments below. Also, be sure to follow Generation Iron on Facebook, Twitter, and Instagram.

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Enjoy carbs the right way with carb cycling.
Carbs have always been seen as the necessary evil when it comes to fitness and nutrition. While they have been demonized as the forbidden macronutrient, the truth is, we need them. For those looking to get to the next level, whether that be with increasing muscle mass, boosting athletic performance, or seeking that toned, desired physique, you need all of the right stuff to make any of those three possible. While pumping yourself with protein will provide great benefits to whatever your goals are, you need carbs and should not shy away from including them in your diet.
While many diets suggest restricting carbs, and others who say just leave them out altogether, there is an approach that many do to keep carbs in their dietary routine but do so in an effective way. It is called carb cycling, and it allows for people to alternate between days of high carbs and low carbs to keep energy and performance levels high.

Don’t be afraid of carbs and what they can do for you. It is true that too many can stunt your growth and gains and lead to the adverse of what your goals are, but knowing the right approach and techniques to tackle the issue of carbs will make dieting more enjoyable and your life a whole lot easier.

What Is Carb Cycling?
Carb cycling is a diet that requires a lot of attention and is used by those looking to drop body fat, gain muscle mass, or use it for sport specific ways like storing more carbs for an upcoming event. It works by alternating the amount of carbs you eat on certain days.

You would eat a higher amount of carbs on one day and then a lower amount the next, but would really need to focus on your output level when it comes to exercise to fit in the appropriate days into your week. The goal of this would be to have carbs in your body for those days you do workout and then a lower amount of carbs for the days you don’t (1).
How To Plan Your Carb Intake
Planning your carb intake depends on many factors and it all centers around whatever your intended goals are. For those looking to lose weight, manage weight, or change their body composition, it all depends on where you are at in that process. As you become more lean, you will include more high-carb days and begin a muscle building or performance boosting stage. For those still looking to see weight loss, more days of lower carbs are needed to begin to see the intended result.

Your carb days will also need to focus on types of training and when you are training. The idea around carb cycling is that you see your intended goals because you have more carbs in your system to fuel workouts, so they burn away, and then inactive days you don’t have as many to be stored (2). Focusing on the type of training, how intense that training would be, and how long that training session would be is important to consider when planning out your carb cycling week. Having ample fuel is key so this may take a little more research and attention to nail down.
Benefits for Performance & Physique
Carb cycling is a great way to lose weight to prime you for the muscle building phase as you look to tone and get that desired physique. The goal with carb cycling is to allow you the same level of performance to burn calories and have energy while also keeping you in a state of relatively low carbs. Having a calorie deficit is key for losing weight (3) and combining this idea with carb cycling will really work wonders for your weight loss goals. It is important to include plenty of protein in your diet to see the most benefit.
When it comes to gaining muscle and physical performance, the periods of regulating high and low carbs allows for increased levels of fuel to aid in exercise, recovery, and nutrient delivery to ensure the promotion of muscle growth leading to increased performance (4). When done right, you will feel great because that desired energy level will be there for your workouts, but your off days won’t feel sluggish as a result of excess carbs remaining idle in your body.

Important Tips
When it comes to carb cycling, there are some important tips to remember to avoid making some unfortunate mistakes. Do not avoid or forget to keep fiber in your diet. Fiber is a great way to support the feeling of fullness, cholesterol control, and support gut microbiomes (5). Loading up on fiber, especially on those low carb days, will help remove added sugars and refined carbs to set you up for a great high carb day.
Knowing how many calories you need a day and making sure you eat enough, even on low carb days, is more than important to consider. One main reason a binge happens is ironically from dieting. Because we may deprive our bodies of certain foods or nutrients we actually need, we fall into that trap of not filling ourselves up as best we can and ultimately binging out. While this is not going to totally destroy your diet, it is a minor set-back that could be avoided. Eating adequate carbs and getting the right amount of protein is a great way to promote muscle growth and keep you full so you stay right on track with all of your goals.
Wrap Up
Carb cycling is an interesting dieting tool to consider if you are looking to enhance performance and head towards that desired physique. Alternating between high and low carb days will ensure you have all the energy needed to power through tough workouts without the added strain of unnecessary carbs on your off days. Make sure to get the adequate amount of nutrients to avoid mistakes and be confident that your performance and physique goals are just around the corner if you stay dedicated to this way of dieting.
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

Ullrich, I. H.; Peters, P. J.; Albrink, M. J. (1985). “Effect of low-carbohydrate diets high in either fat or protein on thyroid function, plasma insulin, glucose, and triglycerides in healthy young adults”. (source)
The Lancet (2018). “Moderate carbohydrate intake may be best for health, study suggests”. (source)
Howell, Scott; Kones, Richard (2017). ” ‘Calories in, calories out’ and macronutrient intake: the hope, hype, and science of calories”. (source)
Tipton, K. D.; Wolfe, R. R. (2001). “Exercise, protein metabolism, and muscle growth”. (source)
Anderson, James W.; Baird, Pat; Davis Jr., Richard H.; Ferreri, Stefanie; Knudtson, Mary; Koraym, Ashraf; Waters, Valerie; Williams, Christine L. (2009). “Health benefits of dietary fiber”. (source)

Stay in Shape Year-Round With These Tips
The word “transformation” is popular because it’s hard to stay lean throughout the year. Most people get in shape, lose their form after some time and then start a leaning program again. Staying in shape year-around can be a real test of self-discipline and dedication.
It’s a well-known fact that getting in shape is easier than staying in shape. Through this article, we want to help you keep all the hard work you put in crafting the physique of your dream so you can cherish it for all the 12 months of the year.
Keep Your Diet in Check

One of the most crucial aspects of shedding fat and keeping it away is to carefully consider what you eat. You’ll have to rethink your whole diet plan and change your lifestyle completely.
“Dieting” will have to take on a whole new meaning for you. There should be no inner conflict the next time you see your favorite dessert. Make your healthy diet so interesting so you don’t have to go around satisfying your cravings.

Count Your Macros
If your goal is to maintain a chiseled physique throughout the year, you’ll be better off counting your macros. Minor changes in your macronutrients can cause a big effect on your body.
You should understand how your body reacts to a change in each of the three macronutrients. Setting a daily calorie and macronutrients goal will also help you in staying on the right path.
Switch Over to HIIT
Staying lean requires that you don’t store a lot of fat in your body. HIIT workouts will not only increase the number of calories you burn during your workout but will also boost your metabolism for the next 24 hours.
HIIT (High-Intensity Interval Training) implies that you push your workout intensity to the extreme while keeping the rest interval between sets short. To shed the extra calories, you should follow up a HIIT cardio workout with HIIT weight training.
Choose Your Supplements Wisely
Most people don’t care to learn everything about their supplements. They are happy with the fact they’re taking a whey protein or a pre-workout supplement. Each supplement has different ingredients with different compositions.
Some supplements might have more sugar and carbs than others. So, the next time you go supplement shopping, read the nutrition labels carefully and buy the ones which meet your goals.

Allow Yourself a Cheat Meal Every Week
Since you’ll be staying on a diet all-year round, you can’t expect yourself to completely cut out the junk food. You don’t want the junk food to turn into the “forbidden fruits” because we all know how it ends.
Abstaining from your favorite junk food for a long time can lead to serious cravings. Rather than blowing off all your progress during a wild cheat weekend, allow yourself a cheat meal every week. A once in a week cheat meal can also help boost your metabolism.
Use Compound Movements in Your Workouts
Compound (multi-joint) movements engage multiple muscle groups as compared to the isolation exercises. Compound exercises get a greater hormonal and energy response than isolation (single-joint) lifts which can help in burning more calories.
Make the bench press, squats and deadlifts an essential part of your workouts. And, whenever you can, try to replace the isolation exercises life cable curls, cable press-downs with compound lifts like barbell curls and barbell close-grip bench presses.
Switch Your Diet and Training Programs
A major reason why people stray away from the fit lifestyle is that the same workouts and food start to bore them. If you ever find yourself in a similar situation, your best bet would be to switch to a new diet and training program.
Starting a new workout plan or diet program can reignite your motivation. It can also add to your knowledge which will pay dividends in the future. There are tonnes of new training principles and diet plans you can choose from, learn and implement.

Do you stay lean all year-round?
Let us know in the comments below. Also, be sure to follow Generation Iron on Facebook and Twitter.