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Nick Walker Gives Honest Answer On Derek Lunsford Beating Him In Open Bodybuilding: ‘Yes But Not This Year’
Nick Walker kept it real when discussing Derek Lunsford’s potential in Men’s Open.
There have been no decisions made to this point about Derek Lunsford and his future in bodybuilding. The hot topic is about whether the reigning 212 Olympia champion will make the move to Open bodybuilding. It could happen sooner than later if he is unable to get back down to 212 in order to compete in the Olympia. If the move is made, Nick Walker believes he will have great success.
The conversation began when Lunsford appeared as a guest poser during the 2022 Pittsburgh Pro. He displayed incredible size next to other mass monsters from the Open division. There are many who believe, including Olympia President Dan Solomon, that Lunsford will struggle to get back down to 212.
This is a discussion that Walker had during an appearance on Fouad Abiad’s podcast Bro Chat.
“I think he’s going to get the invite…Look, I see him almost everyday, there’s no way this man is making 212,” nick walker said.
Can Derek Lunsford Finish Top Five At The Olympia?
Derek Lunsford has impressed many to this point and it is natural to wonder if he could be an elite competitor at the next level. Abiad asked if Lunsford would be a top-five finisher at the Olympia and Walker believes that he would be. This means that he would have to jump a competitor that finished there last year.
RELATED: Dan Solomon Claims Derek Lunsford Might Not Be In Olympia Without Special Invitation: ‘Derek Is Much Bigger Than 212’
Abiad continued to ask if Lunsford would beat certain competitors. Walker believes that he would finish ahead of Iain Valliere and possibly William Bonac. Then, Walker was asked about himself and Hunter Labrada. The answer was very honest from Walker, who finished fifth in 2021. The conversation began about an hour and 43 minutes into the interview.
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“Yes, but not this year,” walker answered.
“Really? I’ve never f***ing heard you say that. You think he’s that good?” abiad responded.
“I do.”
The topic ended with Walker explaining why Derek Lunsford would be so effective in the future but might need some time.
“He has not been able to have a full offseason, right? He has the shape, he has size but I don’t think he has the size to overpower the top five that was last year. Now, if he gets the Open this year and now have a full offseason to grow his physique and keep that same shape and structure.”
Finally, Nick Walker wanted to make sure he did not downplay himself heading into the Olympia.
“He’s not going to beat me. I’m just saying he’s going to be a challenge for everyone.”
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Ronnie Coleman Takes Fitness Star Jesse James West Through Bodybuilding Workout He Used During Career
Ronnie Coleman walked Jesse James West through exercises that helped him win eight Olympia titles.
Fitness star Jesse James West has been seen doing some crazy workouts and experiments during his time in the gym. Now, he has taken it to the extreme by going through. bodybuilding workout led by eight-time Olympia champion Ronnie Coleman.
During his career, Coleman dominated the stage because of his insane physique that he kept shredded to defeat the competition. From 1998-2005, there was no better bodybuilder in the world and Coleman is still considered to be one of the best of all-time.
This is not the first time that West has trained with a bodybuilder. He has been through leg workouts with different competitors and that includes Brittany Best. Now, he has taken his workouts to another level and gained some valuable advice from Coleman.
Ronnie Coleman Leads Jesse James West In Muscle-Building Workout
Jesse James West has built a following of 1.54 million subscribers on YouTube because of his personality in his videos along with keeping a conditioned physique. That is where the video was shared as the two hit a muscle-building workout that Coleman used during his time on stage.
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Barbell Squats
The workout begins with barbell squats. Ronnie Coleman urges Jesse James West to do back squats. This is Coleman’s favorite workout to build the legs and believes that it is the best way to do so. He mentioned how he was able to rep 600 pounds for 12-15 reps during his career.
“It’s all lightweight. As long as you can lift it, it’s light,” Coleman said.
Hammer Strength Incline Bench Press Machine
Coleman took a seat on this machine and hit it for 20 reps next. West decided to ask Coleman about his relationship with Jay Cutler, who defeated Coleman during the 2006 Olympia.
“Friends. We were friends. We worked out together. When we were on stage, we were competing,” Coleman explained.
Seated Incline Dumbbell Shoulder Press
Dumbbell shoulder presses were next on the list. West began lifting while Coleman spotted him. Before the workout, the duo discussed Stranger Things and who their favorite characters were.
Seated Dumbbell Curl
Ronnie Coleman then took Jesse James West through a set of dumbbell curls. This is when the influencer asked Coleman about the importance of protein while working out.
“Protein builds muscle. I used to do 600 grams a day,” Coleman said.
West continued by fact-checking a crazy stat about Coleman during his time on stage.
“Is it true you were .33 percent body fat?,” West said.
“I had it done at Cooper Clinic,” Coleman said.
One-Arm Seated Hammer Strength Row
During hammer strength rows, West asked Coleman about his first Olympia victory. For Coleman, it was an accomplishment he did not think he was going to get.
“I had no idea I was going to win. I never thought I was going to win. I turned pro in ’91. My first Olympia was in ’92.”
Deadlifts
The final exercise of the day was deadlifts. West performed them with a sumo grip and had to make sure that it still counted the same.
“Yeah, we’ll count that. Yeah buddy. As long as you’re picking it up, it counts,” Coleman said.
Jesse James West performed a set of 10 reps before the workout ended. Prior to his final set, he asked for advice from Coleman.
“Pull with your hamstrings. When I was 22, I did 725-pounds easy. Everybody wants to be a bodybuilder, but don’t no one want to lift no heavy ass weight.”
Some of the numbers that Ronnie Coleman was throwing out over the course of the video just shows how much of a freak he was in the gym. This is the work that led to eight Olympia titles and now, he continues to share that wisdom and guidance to those who want it.
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PNBA Massimiliano Sertori Reveals the Best Shoulder Exercises and Food in Natural Bodybuilding
Image via Instagram @massimilianosertori_pnbapro
PNBA Men’s Physique athlete details the best shoulder exercises and food to eat in natural bodybuilding.
Your shoulders and the food you eat play a big part in the overall development of your physique in natural bodybuilding. Your shoulders will enhance your v-shape, which is imperative for a well-developed body, and of course, the food you eat is critical for building proportional muscle and cutting body fat. We got some insight from Professional Natural Bodybuilding Association (PNBA) athlete Massimiliano Sertori on which shoulder exercises and food are the most important for natural bodybuilding.
Massimiliano Sertori competes in the Men’s Physique division and won the category in his pro debut at the 2022 INBA PNBA Battle Against Cancer in Corona, CA, on May 28. We asked Sertori what the best shoulder exercises are, and he responded:
“for me the best exercises for the shoulders are undoubtedly the lateral raises in all types, to the cables, sitting in stripping and the military press. Great exercises to create a nice impact v-shape.”
And when asked about the food to eat in natural bodybuilding, Sertori said:
“the best foods to achieve maximum results for me are: protein source: horse beef and chicken, carbohydrates: oats, basmati rice and unleavened bread. Source of fat: olive oil and nuts and as vegetables Carrots / cauliflower. Trying every meal to have both a protein / carbohydrate and fat share.”
Massimiliano Sertori’s Natural Bodybuilding Background
Massimiliano Sertori is from Italy and was born on November 24, 1998. Sertori’s early interest in wrestler’s physique inspired him to start training. His initial results with his physique motivated him to learn more about natural bodybuilding. Sertori dug up everything he could about professional bodybuilding via books, magazines, and YouTube videos.
A YouTube video of the bodybuilder Jeff Seid winning the Men’s Physique category at a bodybuilding show sparked Sertori’s eagerness to start competing. Sertori stated:
“With the vision of this video I decided to compete in 2018 at 19 yo from there I have never stopped , i compete in the NBFI (INBA global Italy), believing in a path of health and well-being for the body that thanks to the INBA / PNBA is possible thanks to their ethics, they keep their athletes, doping controls and many unique experiences all over the world.”
Sertori’s Gratitude and Natural Bodybuilding Advice
“advise everyone to always have goals and always believe in themselves. Goals help improve. The objectives give concertation. Goals help you in difficult times.
In this discipline you need to be constant 365/365 days a year to get the best results. Natural bodybuilding is a way of life!.
I will always be grateful to this discipline for literally changing my life in so many ways, a huge thanks to NBFI – Natural Bodybuilding & Fitness Italy, to the staff, to the president Sandro Ciccarelli, to the vice president Sauro Ciccarelli, a big thanks to the president dennys kakos and his wife with the entire staff for bringing this one wonderful world to life. thank you mom and dad for always believing in me.”
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Generation Iron Partners With The Fit Weekend Mexico 2022 As Official Sponsor
The Fit Weekend Mexico 2022 will include appearances of top athletes Phil Heath, Logan Franklin, Terrence Ruffin, Isa Pecini, and more.
Generation Iron has officially partnered as a premier sponsor of The Fit Weekend Mexico 2022 – the largest capacity fitness expo held in Mexico. The event will consist of an expo, a NPC bodybuilding competition including eight divisions, a fitness business networking experience, and a new B2B training platform. The Fit Weekend Mexico will take place on August 13-14, 2022 in Polanco, Mexico City.
The Fit Weekend Mexico is the fastest growing fitness convention held in Mexico bringing together companies, health professionals, investors, entrepreneurs, athletes, and enthusiasts from across the globe in the bodybuilding and fitness industry. The ultimate goal of the event is to not only celebrate bodybuilding and fitness – but to also provide tools to bring the industry to the next level – a unique experience for both business partners and attendees.
The Fit Weekend Mexico’s ultimate mission: To strengthen, expand, and evolve business relationships promoting sport as a lifestyle.
With over 44 million people invested into the fitness world – there are unlimited opportunities to grow the sport of bodybuilding and beyond into a mainstream powerhouse. The Fit Weekend Mexico 2022 focuses on helping to build entrepreneurs and businesses towards reaching a wider target audience.
The Fit Weekend Mexico is organized by CEO Felix Rojo Carrillo and his brother Felix Adrián Fernández, who is also CFO of the company. Carrillo is a passionate enthusiast of bodybuilding and has been trying to promote and evolve the fitness industry. He is also an amateur bodybuilder and owner of D’Lorhmex – a laboratory and facility that produces the supplement and seasoning brand: Mr. F.
The Fit Muscle Show 2022
The expo will also feature The Fit Muscle Show 2022. A NPC bodybuilding competition featuring eight divisions – Men’s Open, Men’s Physique, Classic Physique, Women’s Bodybuilding, Wellness, Bikini, Women’s Physique and Figure.
In addition to NPC competitors battling out for champion status in Mexico, superstar bodybuilders will be in attendance including Phil Heath, Terrence Ruffin, Logan Franklin, Isa Pecini, Tavi Castro and many more.
The Fit Business Convention
The Fit Weekend Mexico 2022 will also feature the Fit Business convention. Fit Business is a comprehensive platform in the national and international sports industry where main players converge to take their brands to the next level. Fit Business will allocate exclusive space to link business partners, entrepreneurs, and investors from the sports sector, with the firm intention of generating new business expansion opportunities.
This includes a new B2B platform – which will be a tool for all business partners focused on training new customers and businesses in the industry.
The Fit Awards 2022
The Fit Weekend Mexico 2022 is also premiering the first ever Fit Awards presented by Generation Iron. Completely fan voted – the business community gets to choose nominees across multiple categories via social media. Once the nominees have been selected – fans can vote on the official website to determine the winner in each category. Below are the Fit Award 2022 categories:
Best Bikini Competitor
Best Wellness Competitor
Best Figure Competitor
Best Women’s Physique Competitor
Favorite Female Influencer
Best Men’s Physique Competitor
Best Classic Physique Competitor
Best Men’s Open Competitor
Favorite Male Influencer
Best Supplement Brand (national)
Best Supplement Brand (international)
Best Clothing Brand
Best Bodybuilding Legend
Coach Of The Year
Fit Couple Of The Year
Favorite Gym
Favorite Fit Studio
From both a business and enthusiast perspective – The Fit Weekend Mexico 2022 will be one of the biggest and most exciting fitness events of the year. The ultimate destination location for bodybuilding and fitness lovers across the globe.
As a premier sponsor, Generation Iron is offering an exclusive discount on all The Fit Expo tickets. Simply use the code GENERATION IRON at checkout and get 20% off your ticket order. You can purchase tickets directly here.
Visit The Fit Weekend Mexico official website for more information and details on purchasing tickets and booking hotel and travel.
2022 Korea Pro Classic Physique Results
Jaepil Song wins the 2022 Korea Pro Classic Physique!
The bodybuilding season continued over the weekend with different shows taking place around the world. The 2022 Korea Pro Classic Physique took place in Gwangju City with 10 competitors taking the stage hoping to qualify for the Olympia. It was Jaepil Song who earned the right to compete on the biggest stage in the sport.
Song will make his return to the Olympia after a 16th-place finish in 2020. He was able to bring a championship package to this show and will now have a chance to compete against some of the best in the world.
The full results from the show have been announced. Checkout the full breakdown from the Classic Physique show, along with the official score card from the event.
2022 Korea Pro Classic Physique Breakdown
Classic Physique
First Place – Jaepil Song
Second Place – Hyoung Joo Kwon
Third Place – Seonghun Park
Fourth Place – Ji Hoon Bang
Fifth Place – Yoon Soo Min
Sixth Place – Chang Keun Kim
Seventh Place – Ersin Adalidi
Eighth Place – Juseong Seo
Ninth Place – Yongseung Lee
Tenth Place – Eung Kyu Kim
2022 Korea Pro Classic Physique Official Score Card
Generation Iron wishes to congratulate all the great athletes who earned a win at the IFBB Korea Pro Classic Physique 2022. Make sure to check out our full IFBB Pro results page from this year and previous years right here to catch up on any action you may have missed!
Greg has covered the four major sports for six years and has been featured on sites such as Sports Illustrated, Fox Sports, SB Nation, NJ.com, and FanSided. Now, he is transitioning into the world of bodybuilding and strength sports.
MyProtein The Pre-Workout Review
Everything you need to know about Myprotein The Pre-Workout to boost workout performance
Product Overview
Trying to garner the energy to hit the gym after a long work day sometimes seems impossible. Pre-workout fatigue will not only prevent you from training. But if you do end up exercising, it will impede your performance. Fortunately, a quality pre-workout can give you ample energy to train hard and boost your workout performance. So you can build the most robust and muscular body you’ve ever had.
A premium pre-workout gives you the edge you need to crush your workouts. They’ll contain critical ingredients such as caffeine for endurance and focus and creatine to boost physical strength. In addition, the right pre-workout has additional vitamins and minerals, such as vitamin B6, to fuel your body for peak performance. Plus, they’ll get you through any workout, whether a high-intensity circuit for endurance or a weightlifting session focusing on strength.
Moreover, the amount of ingredients each pre-workout contains is imperative. For example, Myprotein The Pre-Workout has the perfect quantity of 200mg of caffeine to withstand any workout duration. And 3g of creatine and the proper dosage of micronutrients needed for any great pre-workout.
Main Takeaways
Myprotein The Pre-Workout has 200mg of caffeine, increasing energy, endurance, and concentration for maximal performance.
This supplement has creatine to improve physical performance and build lean muscle mass.
Myprotein The Pre-Workout has beneficial vitamins, such as vitamin B6, to prevent workout fatigue.
Myprotein The Pre-Workout has the proper ingredients that make it an excellent pre-workout. It’s packed with a good dosage of caffeine and creatine that will give you the fuel you need to increase the number of reps you can perform and the amount of weight you can lift.
THE Pre-Workout Highlights
Myprotein delivers The Pre-Workout. And Myprotein only offers the best supplements on the market for your fitness, including Clear Whey Isolate protein. The Pre-Workout is formulated with the ideal ingredients that make up a stellar pre-workout. The Pre-Workout has 200mg of caffeine for maximum energy, focus, and endurance. And it also contains creatine monohydrate to enable you to bust out more reps or use heavier weights. In addition, it has other micronutrients and ingredients that benefit your workout performance, such as L-glutamine and vitamin B6.
Ingredients to Boost Workout Performance
Below are the researched-backed ingredients in Myprotein The Pre-Workout, proven to boost your workout performance.
Creatine
Creatine monohydrate is a must-have in a good pre-workout. Numerous studies prove its effectiveness in building lean muscle mass (1).
Caffeine
The proper dosage of caffeine is imperative for a pre-workout. Because you need enough caffeine to increase your energy and endurance for an intense workout while not too much that it causes jitters and crashes. This 2021 study found caffeine effective at improving aerobic and anaerobic performance (2).
L-glutamine
L-glutamine is an amino acid found in protein. And protein is essential to building muscle.
AstraGin
AstraGin helps with the absorption of essential nutrients, such as creatine.
BioPerine
BioPerine is a patented piperine extract that helps your body absorb critical nutrients. Moreover, it helps with inflammation.
Capsimax
It’s derived from cayenne pepper and helps with thermogenic properties, such as boosting your metabolism and curbing your appetite. In addition, research on 75 healthy individuals concluded that Capsaicinoidcs effectively lowers body fat (3).
Other Beneficial Ingredients
Besides the ingredients listed above, The Pre-Workout contains other beneficial ingredients for rigorous workouts, such as vitamin B6 and L-citrulline. Vitamin B6 helps reduce fatigue since it’s vital in creating red blood cells, which transport the oxygen throughout your body to feel energized. And L-citrulline aids blood flow to your muscles, increasing your muscular endurance.
Number Of Servings
30
Serving Size
1 Scoop
Stim Or Non-Stim
Stim
Best Way To Take
Mix 1 scoop with 300ml of water and drink 30 minutes before your workout.
Effectiveness, Flavors and Price of The Pre-Workout
THE Pre-Workout has pros and cons and comes in different flavors.
Pros
It has 200mg of caffeine.
This supplement has creatine.
It has other beneficial pre-workout properties, such as L-citrulline and vitamin B6.
Cons
It may cause jitters if you’re sensitive to caffeine.
Most creatine monohydrates have 5g per serving of creatine, whereas this product has 3g.
Flavors
Myprotein The Pre-Workout comes in five fruity flavors: Orange Mango Passionfruit, Blue Raspberry, Cola, Grape, and Lemon Sherbet.
Price: $14.26
Myprotein The Pre-Workout has the proper ingredients that make it an excellent pre-workout. It’s packed with a good dosage of caffeine and creatine that will give you the fuel you need to increase the number of reps you can perform and the amount of weight you can lift.
Who Should Buy And Who Shouldn’t Buy
Who Should Buy: If you want to enhance your workout performance, try this pre-workout, especially if you suffer from fatigue before and during your workouts.
Who Shouldn’t Buy: You shouldn’t buy this product if you’re sensitive to caffeine.
How The Pre-Workout Boosts Workout Performance
Myprotein The Pre-Workout has the perfect proprietary blend of quality ingredients at the correct dosage for maximal workout performance. This supplement’s creatine and caffeine blend are ideal for giving you the firepower you need to make explosive gains.
How to Best Use The Pre-Workout
Myprotein recommends mixing one scoop (15.5g) of The Pre-Workout with 300ml of water and drinking it 30 minutes before exercise.
Overall Value
Myprotein The Pre-Workout has the proper ingredients that make it an excellent pre-workout. It’s packed with a good dosage of caffeine and creatine that will give you the fuel you need to increase the number of reps you can perform and the amount of weight you can lift. In addition, this supplement has other beneficial ingredients, like vitamin B6 and l-glutamine, to help maximize your gym gains. This is a pre-workout worth trying for an explosive workout.
Generation Iron may receive commissions on purchases made through our links. See our disclosure page for more information.
Follow us on Instagram, Facebook, and Twitter, and let us know what you think of the pre-workout in the comments section on social media.
References
Chilibeck, P. D., Kaviani, M., Candow, D. G., & Zello, G. A. (2017). Effect of creatine supplementation during resistance training on lean tissue mass and muscular strength in older adults: a meta-analysis. Open access journal of sports medicine, 8, 213–226. https://doi.org/10.2147/OAJSM.S123529
Guest, N. S., VanDusseldorp, T. A., Nelson, M. T., Grgic, J., Schoenfeld, B. J., Jenkins, N., Arent, S. M., Antonio, J., Stout, J. R., Trexler, E. T., Smith-Ryan, A. E., Goldstein, E. R., Kalman, D. S., & Campbell, B. I. (2021). International society of sports nutrition position stand: caffeine and exercise performance. Journal of the International Society of Sports Nutrition, 18(1), 1. https://doi.org/10.1186/s12970-020-00383-4
Rogers, J., Urbina, S. L., Taylor, L. W., Wilborn, C. D., Purpura, M., Jäger, R., & Juturu, V. (2018). Capsaicinoids supplementation decreases percent body fat and fat mass: adjustment using covariates in a post hoc analysis. BMC obesity, 5, 22. https://doi.org/10.1186/s40608-018-0197-1
2022 Zhanna Rotar Classic Pro Results
Wendy Fortino wins the 2022 Zhanna Rotar Classic Pro!
The 2022 Zhanna Rotar Classic Pro took place over the weekend with Figure competitors fighting for a chance to compete at the Olympia. Many of the elite competitors in the division gathered in Anaheim to show what they can do on stage. In the end, it was Wendy Fortino who took home gold and earned qualification to the biggest show of the year.
This will be Fortino’s second consecutive year competing at the Olympia. She finished 14th last year and made improvements in the offseason. Fortino also has a third-place finish at the Titans Grand Prix earlier in the year. Fortino will now have a chance to take her preparation to the next level heading into December.
The full results from the show from the weekend have been announced. Checkout the full breakdown from the Figure show, along with an official score card from the event.
2022 Zhanna Rotar Classic Pro Breakdown
Figure
First Place – Wendy Fortino
Second Place – Karina Grau
Third Place – Gabriela Consolmagno
Fourth Place – Shelace Shoemaker
Fifth Place – Jessica Baltazar
Sixth Place – Kim Clark
Seventh Place – Annette Garcia
2022 Zhanna Rotar Classic Pro Official Score Card
Generation Iron wishes to congratulate all the great athletes who earned a win at the IFBB Zhanna Rotar Classic Pro 2022. Make sure to check out our full IFBB Pro results page from this year and previous years right here to catch up on any action you may have missed!
Greg has covered the four major sports for six years and has been featured on sites such as Sports Illustrated, Fox Sports, SB Nation, NJ.com, and FanSided. Now, he is transitioning into the world of bodybuilding and strength sports.
John Haack Squats a Massive 804.7Lbs for New Personal Record
John Haack squats 804.7lbs, makes it look easy.
Powerlifter and chemist John Haack recently crushed a squat personal best hefting 804.7lbs. As he prepares for an upcoming competition Haack looks impressive as he appears to be growing in strength.
A powerlifter’s goal is to constantly increase their strength overtime. Whether that be little by little or by a massive amount, constant training and preparation leads to improvements. Perhaps the best way to measure strength gains is by striving for personal bests. In this way, a powerlifter is able to measure their strength over time. That’s the exact formula for powerlifting beasts like John Haack.
John Haack recently did some impressive lifting in the gym, getting ready for his next competition. Always looking to push himself to the next level, Haack steadily improved his strength over time through consistent hard work. That hard work has led him to an impressive 804.7lb/365kg squat. He also recently crushed bench press, moving upwards of 589lbs on the bar.
Getting ready for the American Pro John Hack has crushed his squat personal best. Haack would put up an impressive 804.7lbs/365kgs. He crushed the squat making it look easy, all while weighing 215lbs. While he’ll have to cut down to 198lbs for the meet, he’ll likely retain most if not all over his strength for the competition.
804lbs/365kgs squat for a nice PB. And that wraps up heavy work leading into the American Pro. Body weight at 215lbs for a fun cut down to 198.
But like any good power lifter, John Hack wasn’t only working on his leg strength. Hack also put up some impressive numbers on the bench press in his recent training. The powerlifter pushed more than 589lbs and looked powerful in doing so.
Baby pause with 267.5kgs/589lbs. Couple weeks to clean it up. Wasn’t expecting much from bench this prep, but seems to be turning around these last couple weeks.
He followed that up with 600lb bench press not too long afterwards.
Oh yea, I also hit a touch and go 600lb bench this week.
With two more weeks until the American Pro it’s clear that John Haack is going to be the favorite heading into the competition.
What do you think of John Haack and his recent feats of strength during training?
For more news and updates, follow Generation Iron on Facebook, Twitter, and Instagram.
News and Editorial Writer 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.
How The Back Extension Machine Can Promote Great Growth
This exercise will strengthen your back and is a great way to enhance those much larger lifts.
When you walk through the gym, many machines stand out. Of course, a squat rack, leg press machine, or the pec deck all look familiar. But think about how many machines you pass having never even noticed, or at the very least never thought of trying. The back extension machine is one of those machines often tucked in the corner, away from the glitz and glamor of those big lifts, like the squat and deadlift. It shouldn’t be. While this isolation exercise certainly has its fair share of strain on your low back, when done properly and effectively, the results to your back growth are enormous.
The benefits to having a strong back are not necessarily overlooked, but they certainly don’t take as much priority as they should. A strong back is imperative for preventing injury and assisting in everyday tasks and activities that keep us healthy and active. Along with a strong core, a solid back can provide stability and balance for any lift or exercise and will improve posture so we eliminate those rounded shoulders. The back extension machine works to target your back in a way where technique is key and should be used to properly enhance that back growth.
Let’s take a look at the back extension machine and see what this is all about. From what it is, to muscles worked, and the benefits of this exercise, you may just want to start including this in your routine when you’re done reading.
What Is The Back Extension Machine?
The back extension machine, also known as the Roman chair, is a machine used to target the lower back in an isolation exercise to promote huge growth. Usually performed as a bodyweight exercise, this machine is highly debated and controversial in that poor technique can lead to injury. This is due to the increased strain on your back this exercise causes. As we will see in the How To section, this exercise requires bending at the waist which can put that added tension on your low back. This shouldn’t deter you because with practice and proper form, this machine can work wonders with the back extension exercise.
Muscles Worked During The Back Extension Exercise
This exercise mainly works your lower back muscles, especially your erector spinae. You will find that with an engaged core, your abs will also be worked since they are used as a balancing aid, but also to promote better form. As an isolation exercise, this machine really targets your low back and can offer great benefits to your overall growth and gains.
Benefits Of The Back Extension Machine
Enhances Posture
A strong back is essential in maintaining good posture and working to keep your shoulders upright, as opposed to rounded. Not only will this give you the edge with other exercises, but it will also work to boost your confidence (1). There is something to be said about an elevated posture and you will be a force in the gym with your shoulders set back as you lift those massive weights we all know and love.
Great Low Back Isolation Exercise
Finding a good back exercise can be difficult, although many do exist. Exercises like the squat and deadlift are great for working your back, in particular your low back, but what you’ll find is the back extension is a solid isolation exercise to really challenge you.
Promotes Stabilization & Core Control
By building those larger back muscles, as well as those smaller stabilizers, you start to give yourself the edge with balance and increased stabilization when it comes to a variety of movements. Since this works your core as well, you not only strengthen your abdominal muscles, but work on core control, ensuring the movement on this machine is tight and controlled to not only target muscle growth, but also prevent injury (2).
Protect Against Back Injury
While this exercise does put some added strain on your back, when done properly and with solid technique, it will strengthen the muscles around your spine and work to target those low back muscles so you build up protection against injury. This may seem hypocritical in a way, but this is where the debate for this exercise comes in. Knowing how to do it and how to properly manage the movement, like any exercise, can work to your benefit as opposed to your detriment.
How To Perform This Exercise
Here are the steps for performing the back extension exercise:
Place your feet in the pads and make sure they are secured. Bend over the pad at your waist and find a comfortable position for your lower body. Engage your core and fold your arms over your chest. Slowly bend at the waist over the pad so your lower body is near a 90-degree angle. With a controlled movement, extend back to the starting position and repeat for your desired number of reps.
Important Note: Make sure this movement is controlled and not too fast. You don’t want to put that added strain on your back that causes injury. Also, squeeze your glutes and avoid arching your low back. A tight and engaged core will help with this.
Wrap Up
The back extension machine is a great machine to provide the perfect back isolation exercise. Working to not only enhance back growth, but also prevent injury and promote stabilization and core control, this exercise is one to definitely add to your routine. A large back can add to that stellar physique and give you benefits to enhance all aspects of your everyday life. Ensuring proper form and the right approach to technique is key in avoiding unwanted pain and strain, but once nailed down, this exercise has amazing benefits to improving your training and performance, as well as your physical health. Give the back extension machine a try and really see what it can do for you today.
Let us know what you think in the comments below. Also, be sure to follow Generation Iron on Facebook, Twitter, and Instagram.
*Images courtesy of Envato
References
Harvard Health Publishing Healthbeat (2015). “Why good posture matters”. (source)
Hibbs, Angela E.; Thompson, Kevin G.; French, Duncan; Wrigley, Allan; Spears, Iain (2008). “Optimizing performance by improving core stability and core strength”. (source)
2022 Lenda Murray Atlanta Pro Results
JT Pelkey wins Classic Physique during the 2022 Lenda Murray Atlanta Pro!
The 2022 Lenda Murray Atlanta Pro made some noise on Saturday night in the midst of bodybuilding season. The Loews Atlanta Hotel in Atlanta was the site that held four different divisions looking for qualification to the 2022 Olympia. In the end, it was JT Pelkey who reigned supreme in Classic Physique.
Pelkey is an up-and-coming talent in Classic Physique. He has not competed much since turning pro but has strong showings when he does appear on stage. This includes a third-place finish in the 2020 Battle of Texas and eighth place at the Chicago Pro last season.
Montae Bailey took home the prize in Men’s Physique to qualify for the Olympia in December. Michaela Aycock and Nadia Bradford will also appear in the biggest competition of the year.
The full results from the show have been announced. There was a total of four divisions vying for qualification to step on the biggest stage in the sport. Checkout a full breakdown from the event, along with the official score cards from the show.
2022 Lenda Murray Atlanta Pro: All Division Winners
Classic Physique: JT Pelkey
Men’s Physique: Montae Bailey
Women’s Bodybuilding: Michaela Aycock
Figure: Nadia Bradford
2022 Lenda Murray Atlanta Pro Breakdown
Classic Physique
First Place – JT Pelkey
Second Place – Tommy Clark
Third Place – Jared Thompson
Fourth Place – Brandon Kidd
Fifth Place – Tony Davis
Sixth Place – Adam Thomas
Men’s Physique
First Place – Montae Bailey
Second Place – Cory Morris
Third Place – Cam Harris
Fourth Place – Clarence McSpadden Jr.
Fifth Place – Oussah Dith
Sixth Place – Matthew Grego
Women’s Bodybuilding
First Place – Michaela Aycock
Second Place – Sherry Priami
Third Place – Leah Dennie
Fourth Place – Takeela Reddrick
Fifth Place – Saqweta Barrino
Sixth Place – Janeen Lankowski
Figure
First Place – Nadia Bradford
Second Place – Anita Davis
Third Place – Zul’fiya Bitiyeva
Fourth Place – Thais Werner
Fifth Place – Spree Dee
Sixth Place – Dee Jackson
2022 Lenda Murray Atlanta Pro Official Score Cards
Coming soon!
Generation Iron wishes to congratulate all the great athletes who earned a win at the IFBB Lenda Murray Atlanta Pro 2022. Make sure to check out our full IFBB Pro results page from this year and previous years right here to catch up on any action you may have missed!
Greg has covered the four major sports for six years and has been featured on sites such as Sports Illustrated, Fox Sports, SB Nation, NJ.com, and FanSided. Now, he is transitioning into the world of bodybuilding and strength sports.