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Bobb Matthews Sets Unofficial World Record USAPL Deadlift World Record With 845.5-Pound Lift
Powerlifter Bobb Matthews continues to make waves with huge numbers in the gym.
This is not the first time that Bobb Matthews has approached a world record. As a powerlifter, Matthews is putting up some massive numbers and continuing to add strength. In a recent training session, Matthews unofficially surpassed the USAPL deadlift world record in the U100kg division. Matthews completed a 383.5kg (845.5lb) lift in training and could add even more to that number moving forward.
The current world record is held by Ashton Rouska, who reached the mark during the 2020 USAPL Virginia Winter Wrecker. Rouska was able to complete a 383kg (844.4lb) lift. He was one of the first ones to comment on Matthews’ Instagram post of his lift saying “well on your way to becoming the best to have done it.”
“845.5LBS (383.5KG) PR. ?
“1lb/.5kg” over the WR deadlift @ 100kg in USAPL. My first time rivaling a WR lift in training.. not bad! @theswolefessor“
Bobb Matthews approached the weight with a lifting belt in order to aid in the lift. He used a sumo stance and hook grip. Matthews made the lift look easy and showed that he could have plenty left in the tank next time he steps on stage.
Matthews is set to compete in Las Vegas during the 2022 USAPL Mega Nationals from June 7-12. This is the time for Matthews to potentially set this new world record. He has just a few weeks left of preparation before competing and it will be interesting to see if he can set some new PRs and a world record.
Bobb Matthews Competition PRs
Squat: 330 kg (727.5 lbs)
Bench Press: 212.5 kg (468.5 lbs)
Deadlift: 370 kg (815.7 lbs)
Total: 912.5 (2011.7 lbs)
In June, Bobb Matthews has a chance to win his first ever National title. By the looks of his recent training, there are many goals within reach for the powerlifter. If one of these is the deadlift world record in his division, Matthews might have a chance to add some more weight over the next couple weeks. When the time comes, he can use one of his three attempts to make it happen.
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PNBA Elite Pro Cliff Higgs Shares How to Drop Belly Fat Fast
Image via Instagram @beautbodiesfitness_pro_pnba
INBA Australia pro Cliff Higgs shares how to drop belly fat.
Dropping belly fat is a struggle many faces, especially men. Women store the most fat in their hips and thighs, while men store the most fat in their abdominal region. When men lose body fat, the last place they lose it is their stomach. It’s common for men to be lean everywhere but around their waist. Professional Natural Bodybuilding (PNBA) INBA Australia athlete Cliff Higgs shared tips to reduce belly fat.
In a recent Instagram (IG) post, Higgs disclosed how to get rid of belly fat. He’s a Natural Olympia amateur winner and silver medalist Natural Olympia pro competitor. At 2019 Natural Olympia, Higgs won the amateur 40s-plus, 50s-plus categories and overall Master’s gold medals in Men’s Physique. That qualified him for a PNBA pro card, winning second place in the Masters Physique division the following day. In the IG post, he stated the following commentary below to drop belly fat:
“Probiotics
Some strains of probiotics have shown to be particularly effective at helping reduce belly fat in individuals who are already living with obesity.
Probiotic foods include fermented ingredients like Kombucha, yogurt, kefir, tempeh, kimchi, and pickles.
Fats high in monounsaturated fat
Diets high in monounsaturated fatty acids may help reduce belly fat and help with weight management.
Limit your intake of refined carbs
Limiting your total carb intake or swapping refined carbs for whole grains could help reduce belly fat and support weight loss.
In fact, several studies have shown that eating more whole grains is associated with decreased body weight and belly fat. More specifically, studies show that low carb diets may help reduce visceral fat and belly fat in some people.
Limit sugary drinks
These drinks are also generally loaded with fructose, which has been linked directly to weight gain and increased belly fat.”
More Dropping Belly Fat Tips From Higgs
Cliff Higgs said that adding eggs to your diet will help you drop belly fat because eggs are high in protein and help you feel satiated while low in calories. In addition, Higgs claims that a study of almost 24,000 people found that daily egg consumption was linked to a lower risk of abdominal obesity.
In addition, Cliff Higgs says that eating some oily fish and MCT oil is also beneficial. According to him, omega-3 fatty acids are tied to less belly fat, and MCT oil can boost energy expenditure and aid fullness. In addition, MCT oil can help reduce waist circumference and weight loss. Higgs also suggested quitting alcohol and that heavy alcohol consumption contributes to weight gain, especially in your gut.
You can see Cliff Higgs’ full IG post below.
Losing Body Fat as a Natural Bodybuilder
Besides Cliff Higgs, many other natural bodybuilders have weighed in on their strategies for weight loss and body fat reduction. For example, 2021 INBA PNBA Iron Gladiator and INBA PNBA Clash of Titans champion Jordon James says that fasted cardio is the secret sauce for weight loss. Furthermore, 2021 INBA Natural Olympia Body Quest champion Laura Guzman lost 130 pounds through carb cycling. And Marc Cheatham affirms that a “calorie is a calorie,” even if it’s healthy food.
Follow us on Instagram, Facebook, and Twitter for more pro natural bodybuilding fat loss tips!
Why Hydration Matters & Its Role In Weight Loss For Gains
Hydration is the key to a healthier lifestyle.
Many of us put an emphasis on hydration and that is what matters most. At the end of the day, looking to hydration to improve our training and performance needs is exactly what we are looking for. But it can be hard to constantly be drinking. Maybe you don’t have a bottle at the ready, or you just don’t feel like constantly drinking all day. But neglecting hydration can lead to negative gains, which you absolutely don’t want or need.
Why staying hydrated is so difficult for some remains a mystery. It is supposed to help, work to optimize performance, and allow us to stay as healthy as possible so we see the best gains possible. So, why do so many stop putting an emphasis on hydration when it matters most?
Aside from the everyday benefits of staying hydrated, its role in weight loss comes into play and this can lead to some of those desired gains you want most. We are always looking to those supplements to help with our weight loss goals and often times neglect the fact that water is a key component and can be quite helpful.
Let’s take a look at hydration and get that basic overview down so you know how to and why you need to stay as hydrated as possible. We will also talk about its role in weight loss and how this can help you see some of those desired gains come to life.
Why Hydration Matters
Our bodies need water to function. Simple as that. But the benefits of drinking water works for more benefits than that simple explanation. Water works to transport nutrients, maintain a healthy blood volume, offer better circulation, help with body temperature and proper regulation, and can work to help things like performance, mood, and as mentioned before, weight loss (1).
Related: 10 Surprising Things That Can Cause Dehydration
Clearly hydration matters in order to maintain and operate a healthy lifestyle. To neglect hydration and its role in helping you, you start to give yourself more of an excuse for why things go wrong, when the simple answer is drink more water.
Hydration & Its Role In Weight Loss
Water and staying hydrated does have benefits to weight loss which are important to realize and understand. Let’s take a look at a few ways that staying hydrated affects weight loss.
To start, staying hydrated works to keep you a bit more full. This will eliminate any of those unwanted cravings that can kill your gains. There is nothing worse than when you start dieting, get on a good routine, and those cravings come and start knocking at the door. You can only fight them for so long until you give in. But, by staying hydrated, you set yourself up better to eliminate those unneeded, and unwanted, cravings (2).
When it comes to working out, staying hydrated can keep you working out harder and longer because you give your muscles what they need and you keep your focus high. We have all been in a workout when we start to feel dizzy, a bit more fatigued, and begin to fall apart. By staying up with your water intake, you give yourself a better chance at seeing those desired gains you want most.
Staying hydrated can also help boost your metabolism so you start to see better results when it comes to burning more calories. A healthy and well-run metabolism is exactly what you need as you start to see some real results take place (3).
What To Drink
Initially, when we talk hydration, water is the most likely of choices to keep up on as you look to stay as hydrated as possible. But there are other beverages that can be great aids in your hydration efforts. Sticking in the same family as water is alkaline water, which has a high pH to balance out the acidity in your body and pump you minerals to help improve your overall health.
Related: Alkaline Water For Men: What It Is, Benefits & More
When we are talking about workout hydration, BCAAs and other intra-workout aids can be game changers as you seek the best for your desired results. These can not only keep you hydrated but also kickstart muscle growth, aid in recovery, and give you great benefits when it comes to seeing real results. On top of these, anything with electrolytes is always a great choice.
Featured Hydration Product
Staying hydrated is clearly very important and we wanted to share a shaker bottle and all-around quality product that will keep you as hydrated as possible. Especially entering these warmer summer months, staying up with your water will prove to very important as you work out, stay cool, and optimize your health and weight loss efforts. Plus, now you don’t have to worry about finding a high-quality shaker bottle product.
Ice Shaker 26oz. Flex Bottle
Ice Shaker 26oz Flex Bottle is a high-quality, sweat-proof bottle with a flex lid great for hot or cold beverages and all your workouts and everyday activities.
Ice Shaker 26oz Flex Bottle is a double wall vacuum insulated shaker bottle that can keep your beverages hot for up to 12 hours and cold for more than 30 hours. A tapered design makes this convenient and portable and allows for 26 fluid ounces to fit with ease. Made from kitchen grade premium stainless steel, this bottle is durable and does not absorb any foul odor. The lid on this Flex Bottle is perfect for sipping those hot or cold beverages and allows for use of a straw, or the sipping option, dependent on what you need. Coming in a variety of colors, you can find your desired design with no problem at all.
Price: $34.99
Check out our list of the Best Shaker Bottles for more hydration products!
Wrap Up
Hydration is key to optimizing both health and performance. With the right products and the right plan of attack, it is possible to stay hydrated and see the best results possible. It just takes knowing what to drink, when to drink, and what the best products there are out there to use to make your life just that much easier.
Generation Iron may receive commissions on purchases made through our links. See our disclosure page for more information.
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
Popkin, B.; et al. (2011). “Water, Hydration and Health”. (source)
Lappalainen, R.; et al. (1993). “Drinking water with a meal: a simple method of coping with feelings of hunger, satiety and desire to eat”. (source)
Thornton, S. (2016). “Increased Hydration Can Be Associated with Weight Loss”. (source)
Breon Ansley Deep Into Training For Tampa Pro With Huge Arm Day
Breon Ansley is looking to win the Tampa Pro and gain momentum into the Olympia.
Breon Ansley is a former two-time Classic Physique Olympia champion. He is currently preparing to compete in the Tampa Pro and put together a massive arm day during one of his training sessions.
Ansley has finished third in each of the last two Olympia competitions. In 2019, he saw his two-year win streak come to an end at the hands of Chris Bumstead. Most recently, Ansley finished fourth at the Arnold Classic and was unhappy with his performance.
Classic Physique is a division that is gaining popularity and seeing many elite athletes emerge. Ansley is still at the top of his game and wants to show it off on the biggest stage once again. Before this happens, Ansley is looking to win the Tampa Pro and is full or dedication and motivation.
“I’m trying to win this damn thing this year.”
Below, you can find a full guide through Breon Ansley’s arm workout, along with some tips from the champion himself.
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Breon Ansley Arm Day
Machine Triceps Extensions
Rope Pressdown
Overhead Rope Extension
Dip Machine
Dumbbell Kickback
Alternate Dumbbell Curl
EZ-Bar Curl
Hammer Curl
Breon Ansley took down this workout at the legendary Gold’s Gym in Venice, CA. Ansley begins the video by explaining how it is important to focus on recovery and training smart.
“Be careful, guys, with everything. Be careful but be smart. Train smart. Train hard but train that ass to be smart so you can come in here the next day and the next day and the next day and the next day. Who cares about what you’re doing for that one damn day if it puts you out?”
Triceps Training
Breon Ansley begins his workout with machine tricep extensions, the first of five consecutive triceps exercises. This is the way Ansley likes to train arms so you have a constant pump in the muscles targeted.
“I like to train triceps all in one and then start with the biceps. I don’t like to mix up, some guys like to do biceps triceps, biceps triceps and alternate like that. I don’t like to do that because you lose the blood flow, you lose the pump, in between moving one muscle group to the next.”
Ansley moves onto rope pressdowns. He reveals that he likes to use the rope because it allows for his hands to turn out for a better contraction of the muscle. Ansley continued with the rope but with a different movement during overhead tricep extensions.
The final exercise of the tricep portion of the workout was weighted dips. Ansley performed sets with a 35, 40, and 50-pound dumbbell.
“Anytime you’re doing any tricep exercise the is extended over the head, you are working on the short head of the tricep. That is the shorthand in here. Anytime you are pressing something down, doing a pressing movement like we did here, you are working on the long head.
“Remember, the tricep has three heads. The short head, long head, and medium head. That is going to make the arm look that much bigger…make sure you have great tri’s.”
Biceps Training
Breon Ansley focused on triceps over the course of this workout and believes that they are sometimes overlooked. To begin his short stint on biceps, Ansley hit alternating dumbbell curls. He began with 45-pound weights and eventually moved up to 50 pounds.
“I was twisting it at the top to get a little bit more of your inner bi here. Now, we’re going to go outer half…We’re going to hit this more with an outer grip. Obviously, we’re going to hit the brachialis here, for the thickness of the bicep, with the hammer curls, which is one of my favorite exercises.”
Ansley continued with EZ-bar curls and hammer curls to finish out the workout. He admitted to favoring hammer curls because he is strongest while performing them. Ansley began with 55-pound dumbbells before making his way up to 75 pounds.
““If you isolate it, keep the shoulders back and down, and keeping this hinge here, kind of like a drag curl…same principles.”
Breon Ansley is focused on the Tampa Pro and gaining momentum heading into December. After falling back a bit in recent competitions, Ansley looks determined to show that he is still one of the best competitors in Classic Physique.
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Independent Wrestling Star Joe Black Forcefully Headbutted By Fan During Event
The move by the fan ignited a brawl at the wrestling event.
A brawl broke out during an independent wrestling event over the weekend in Georgia. Joe Black was on his way to the ring for his match when he appeared to have an altercation with a fan. The man then headbutted Black with great force, sparking some other action at the venue.
According to TMZ, there were no calls made to the sheriff’s office regarding the event and no victims have come forward to file a response. To this point, no arrests have been made.
Another angle of the fan incident with Joe Black tonight. pic.twitter.com/ocs4gass8K
— Cassidy Haynes of Bodyslam.net (@Casshooole) May 15, 2022
Joe Black was on his way to the ring to take on Anthony Henry at the American Legion in Augusta, GA. He was sidetracked by a fan and the men quickly were face-to-face. Black seemed to attempt to knock something out of the man’s hands before the fan threw a headbutt.
The words cannot be made out between either men. Security stepped in to separate the two. Black proceeded to go after the fan once again rising his shirt before the man was escorted out.
The IWE Pro-wresting made a statement following the incident that took place.
“An unfortunate event happened at the show tonight which will be addressed by IWE personnel.
We want to thank everyone for coming out tonight and apologize for any inconveniences that may have occurred.”
The two men were separated before there was any further violence. During these events, where is little protection between fans and the wrestlers themselves. The security was able to step in before the incident really blew up and the fan was escorted. There has been no word on any repercussions handed down to the fan or Black.
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Phil Heath Shows Off Chiseled Midsection in Recent Update
Phil Heath abs are looking shredded.
Seven-time Mr. Olympia Phil Heath recently revealed a much improved midsection in his latest physique update. The former Olympia king is showing off some impressive abs in a recent post to social media.
They say you can’t turn back the hands of time and honestly that’s true. There’s no way you can go back in time and hope to make a different decision. Part of being human is seizing the moment while you can since you’ll never get another opportunity. But it appears that seven-time Olympia champion Phil Heath didn’t get the memo.
While it’s unclear if the bodybuilding legend is retired or will make a return what is certain is that Phil Heath is still hard at work in the gym. A recent physique update has many wondering if the former Olympia king will make a comeback.
New and Improved Midsection
In recent years the biggest criticism that Phil Heath received was for his lacking midsection. His abs weren’t what they once were and it showed. It would prove to be the very thing that saw him dethroned back in 2018. But since then Heath has made improvements to his midsection as seen at the 2020 Olympia. While he didn’t win the show he at least showed the possibility of making a return to form.
Now in his most recent physique update Phil Heath is showing off an even more improved set of abs.
Sunday Leg Day!!!!
I’ve got goals and it is by no means just in my physique.
I’ve accomplished a ton in my sport, but what my next climb on this mountain of life is something which im gonna be most proud of!
The coolest thing is setting big challenges for yourself because you know it’ll be something which you’re putting forth maximum effort, intellect, sacrifice and perseverance. Your consistency while dealing with life’s curve balls will dictate just how bad you want it and that’s what separates the winners from the losers. Trust me I’ve been humbled many times from being out worked and what has made me want more is creating a more passionate “why”. This has enabled me to look deeper into my heart and figure out just how I’m going to navigate and respond versus react because responding takes more patience and understanding.
My life has definitely been filled with wins and losses, but those losses have produced more wins by learning from those moments of failing that I’m overjoyed with gratitude that God has provided me strength to keep pushing forward.
What’s going to push you through your darkest moment?
What type of language do you speak to yourself when no one is around?
Remember that finger pointing isn’t gonna do anything other than show you three more fingers pointing back at yourself.
I hope you’re providing yourself some hard questions and developing some real honest answers which will propel you toward personal greatness.
I know it’s not easy, but like an old coach once told me, “if it was easy Son, everybody would be champions!”
Have a great week!!!
Love to All!!!!
It may have been leg day but it’s clear Phil Heath is doing well in the midsection department. What do you make of this physique update?
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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.
2022 New York Pro Preview & Full Competitor List
The 2022 New York Pro is just a few days away and there is now a full list of competitors!
The bodybuilding season rolls on with another big-time competitor coming on Saturday. Just one week after the 2022 Indy Pro, some of the best competitors in the world will return to the stage during the 2022 New York Pro. This is considered one of the biggest shows of the year, outside of the Arnold Classic and Olympia. The competition will take place at the Marriott at Glenpointe in Teaneck, NJ.
There are a total of nine divisions that will be present at the New York Pro. Once again, this will be headlined by Men’s Open. Indy Pro champion Blessing Awodibu will make a quick return to the stage as one of the favorites to win the competition. Maxx Charles will also return after a third-place finish in Indianapolis, along with Justin Rodriguez.
We will get into the Men’s Open competitors below but there are other elite names ready to take the stage. Sadik Hadzovic made his return to the stage and earned Olympia qualification after winning the Pittsburgh Pro. He will take the stage once again in New Jersey. Bikini is a growing division in bodybuilding and there will be no shortage of talent this weekend.
Lauralie Chapados has taken over as one of the two best competitors in the division, along with Olympia champion Jennifer Dorie. Chapados will look to earn another victory during the NY Pro. Janet Layug finished third in Pittsburgh and will look to challenge Chapados, who took home the title in this competition.
The Men’s Open division will once again be headlined and feature some elite names looking to stay in championship shape. Below, take a look at some of the top competitors to watch during the NY Pro.
Blessing Awodibu
Blessing Awodibu entered the Indy Pro as one of the favorites to win. After showing up in his best shape, Awodibu might be the clear-cut favorite to win once again in New Jersey. This is a show that Awodibu will take personally after a sixth-place finish in 2021. This is when Awodibu’s rivalry with Nick Walker, 2021 NY Pro champion, began. Awodibu will now have a chance to avenge his performance last season and do it at his absolute best.
Maxx Charles
Maxx Charles was considered one of the top competitors in Indianapolis but was jumped by Charles Griffen on the score card. Charles finished third in Indy and without Griffen in the lineup, Charles might considered the favorite to challenge Awodibu. It is amazing to see how it changes week to week and this is a chance for Charles to learn from his performance last week and enjoy a quick turnaround.
Justin Rodriguez
Justin Rodriguez is one of the competitors who is looking to reach his potential. It began at the Arnold Classic, where he looked impressive during prejudging. He fell during the finals and this happened once again in Indy. Rodriguez and Awodibu were expected to finish at the top but Rodriguez fell to fourth when it was all said and done. With many of the same competitors returning to New Jersey, Rodriguez will look to make some necessary improvements on stage.
Dorian Haywood
Dorian Haywood finished fourth at the Indy Pro last year but took a step back this time around. He finished sixth in Indianapolis last week. Haywood competed five times in 2021 and it looks like he is staying busy once again. If there is a tier of competitors looking to take a step forward, Haywood is leading the charge. He has experience in this show, which was another fourth-place finish last year.
Slavoj Bednar
Slavoj Bednar is improving year to year. He competed twice in 2021 with a top-10 finish at the Chicago Pro. In Indy, Bednar finished eighth and will have a chance to improve on his position. Bednar does not bring the massive size of other competitors but he has great symmetry and conditioning on stage.
2022 New York Pro Competitor List
Men’s Open
Blessing Awodibu
Paul Baker
Slavoj Bednar
Maxx Charles
Ross Flanigan
Douglas Fruchey
Dorian Haywood
Peter Klancir
Theo Leguerrier
Bruce Noite
Emir Omeragic
Andrea Presti
Justin Rodriguez
Joji Sekine
Mariusz Tomczuk
Classic Physique
Dancovea Anderson
Paul Baker
Maurice Burgess
Tommy Clark
Luis Colon
Neil Currey
Camilo Diaz
Jeong Hyun Kim
Kenneth Silcott
Derrick Simmons
Ruben Stouth
Anthony Venterosa
Alexander Westormeier
Junyoung Yoon
Men’s 212
Noel Adame
Abdullah Alsaif
Steve Benthin
Peter Castella
Arturo Cotto
Yumon Eaton
Asante Gibson
Michael Gillotti
Sung Yeop Jang
Derik Olsan
David Robinson
Enmanuel Rodriguez
Men’s Physique
Chidube Anene
Bryan Blackman
Riccardo Croci
Daniele D’Onofrio
Sadik Hadzovic
Brett Mario Jackson Jr.
Minsu Kim
Burak King
Jeremiah Maxey
Kelvin Morel
Bruce Nolte
Geobanny Paula
Kenny Privet
Ramses Rams
Mark Robinson
Steven Rogers
Adrian Thomas
Damar Turner
Women’s Bodybuilding
Saqweta Barrino
Michelle Brent
Gisela Nunes Chan
Stephanie Fisher
Michelle Jin
Keisha Oliver
Pauline Nelson
Donna Salib
Wendy Sanchez
Women’s Physique
Idaliz Alvarez
Natalia Abraham Coelho
Ji Hye Lee
Kristyn Lia
Angela Noury
Amanda Peles
Renee Reefschlaeger
Heidi Worrell-Osborne
Bikini
Lauralie Chapados
Sara Choi
Jessica Nicole Dollas
Liana Giannamore
Karens Gonzalez
Elizabeth Jensen
Tae Rin Kim
Janet Layug
Liana Martinez
Ruth E. Montes
Cristina Pacillo
Ji Bin Park
India Paulino
Elisa Pecini
Thirza Quintana
Lexus Redmond
Kerri Jeanne Simas
Erin Stern
Francesca Stoico
Nadia Szymanowicz
Allison Testu
Figure
Jossie Nathalie Alarcon Becerra
Desmone Black-Thompson
Sh’Nere Mattise Deas
Eda Greene
Mandy Harbin
Courtney Jacobs
Yelena Larina
Tereza Linhartova
Georgina Lona
Nancy Lozano
Ericka M. Morgan
Jennifer Nazem
Larissa Penaloza
Christina Rosa
Ashley Soden
Wellness
Sunny Andrews
Madison Luna
Jasmine Payne
Judian Winston
Rafaelle Zen
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Squats: The Ultimate Mass-Building Exercise
Everything you need to know about this lower body building exercise.
If you’ve seen the movie Generation Iron or hung around this site for a few minutes, you should already understand that if you truly want to build a lean, muscular and powerful physique then you absolutely MUST train legs. You must train them intensely and consistently if you want to build a legendary physique that others will envy. Fortunately, there’s a single exercise that is the be all and end all to not only lower body development, but the entire body in the squat.
Whether you’re trying to shed fat or build muscle, no other exercise works better at targeting and developing the quads, hamstrings, and glutes in one single solitary movement. Most leg exercises target one muscle in the upper leg. Leg extensions hit the quads. Leg curls isolate hamstrings. But nothing secretes more testosterone and growth hormone than squats. They target the quadriceps, hamstrings, glutes, calves, even hips and lower back for a really nice and effective exercise able to build real strength and size.
Squats will also help you shed fat. How, you ask? Well, in order to burn body fat we must remember the three important keys: cardio, diet, and maintaining fat-burning muscle. The legs hold most of the body’s musculature. The more muscle you have, the more calories you burn when you’re resting. Squats truly develop and work the entire body. Squats have long held the title of being a total body exercise, the king of all exercises, and one that has become a staple in many lifters routines.
Let’s take a look at the squat and see what makes this exercise so great. We’ll talk about what it is, what muscles get worked, the benefits of it, and how best to perform it so you see only the best gains possible as you look to boost your overall health and performance.
What Is The Squat?
Squats are a fantastic compound exercise used to build muscle and improve power while also working for a host of other benefits. What you will find is an exercise with tons of variations that can impact you in a variety of ways. Used with a barbell, this strength building exercise has become a staple in many lifters’ routines and is one of the big three lifts associated with powerlifting.
Related: A Definitive Guide To Improving Your Squat
Muscles Worked
Squats will work those lower body muscles so you see great gains, however, what you will find is that your quads will get a lot of action. Other top muscle groups worked include your hamstrings, glutes, calves, hips, lower back, and core, since this is needed to enhance stability and offer support as you drive through your feet.
Benefits Of Squats
The benefits of squats can help take your gains to the next level and knowing what these can do for you can go a long way when looking to optimize your strength and performance.
Benefits of squats include:
Stronger lower body: Build those muscles in your lower body and work to capitalize on strength while increasing size (1).
More power: Given the power and explosiveness required with this movement, you will find this can increase sport specific and functional movements when it comes to needing the right amount of power (2).
Improve stability: With this lift, you will improve stability and get the most out of balance while feeling supported (3).
Help with posture: Squats can help with posture by working to improve your spine alignment and giving you great gains when it comes to overall support and stability.
Plenty of variations: Squats have tons of variations that you can try that will work to offer variety in your workouts while still increasing strength and size.
Related: How To Alleviate Lower Back Pain After Squats
How To Perform Them
Knowing how best to perform this exercise is important as you look to capitalize on form so you see the best gains possible. With the right form, your greatly reduce your risk of injury and unwanted soreness.
Here are the steps for performing squats:
Begin with your feet shoulder width apart. Make sure the bar is resting on the top of your shoulder blades and not the top of your spine. Your hands should be slightly wider than shoulder-width apart.
As you brace your core, maintain a neutral spine and bend at the knee, giving yourself stability before unracking.
Unrack the bar and when ready, lower to the ground. Keep your weight centered and heels on the floor.
Keeping solid form, push up to the starting position, driving through your feet to get the most out of your power.
Repeat for your desired number of sets and reps.
Key Points to Remember
Keep time under tension. Don’t rush the exercise. You want to soak up the pain and soak up the burn so that the muscles can get hit efficiently and effectively.
Keep the lower back straight and look straight ahead. Looking up or down will cause rounding in the back which can lead to injury.
Squat till your thighs are parallel or slightly below parallel and ensure that your knees are kept behind your toes to ensure that stress is kept away from your knees.
Wrap Up
Squats are one of those exercises that you need to see in your routine in order to get the most out of your training and performance. With the right number of sets and reps, and this placed strategically into your routine, you will find this exercise is one to take advantage of as you seek the best for your gains.
Editor’s Note: Some of this information above was shared with us by Geo Chang, a NASM Certified Personal Trainer and Nutritionist whose mission is to educate and empower his clients to live healthier and happier lives. Geo has a Bachelor’s Degree in Nutrition/ Biochemistry and is RD eligible. Geo Has maintained a thriving practice in New York City and brings the triple threat of education, experience, and passion to health & fitness for his clients.
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
Kubo, K.; et al. (2019). “Effects of squat training with different depths on lower limb muscle volumes”. (source)
Chiu, L.; et al. (2011). “A Teaching Progression for Squatting Exercises”. (source)
Chandler, T.; et al. (1989). “The effect of the squat exercise on knee stability”. (source)
Matias Scopinaro Showcases Sensational Natural Bodybuilding Back Transformation
Image via Instagram @mati.scopinaro
Argentinian INBA PNBA athlete Matias Scopinaro showcases jaw-dropping back transformation after 13 years of natural bodybuilding.
Building a shredded back will vastly improve your physique. A muscular and ripped back will help you with daily tasks, stabilize you on the barbell bench press, and enhance your V-taper. International Natural Bodybuilding Association (INBA)/Professional Natural Bodybuilding Association (PNBA) athlete Matias Scopinaro went to social media to display a spectacular transformation picture of his back after 13 years of natural bodybuilding.
Matias Scopinaro is an INBA PNBA competitor from Argentina. He’s a 3x Natural Olympia competitor and earned a spot in the top 10 in the Classic Physique at 2021 Natural Olympia. And Scopinaro hasn’t been shy about his strong views on drug use in natural bodybuilding.
On April 13, 2022, Matias uploaded an amazing 13-year back transformation photo on Instagram (IG). Scopinaro stated (translate to English):
“13 years difference.
Without stopping, focused and always trying to progress a little more every day. Constancy and patience always win the race.
The results come when you stop thinking about instant gratification and see the path as a lifestyle, without passion nothing is worth it. When you enjoy the way the results come, it is inevitable. I see these two photos and I project myself into the future… what will the next version look like 13 years from now?
Forget the cheap shortcut, do things right, stick to it over time, and you’ll be amazed at what you’re capable of achieving naturally.”
You can see his full transformation photo and caption on IG below.
Natural Bodybuilding Prohibits Drug Use
Natural bodybuilders rely on well-thought-out structured plans to build the best natural body. The INBA PNBA league vets every contender through the World Anti-Doping Agency (WADA) drug-testing standards. WADA is an elite drug testing standard for professional athletes. The INBA PNBA’s mission is to provide a platform for bodybuilders to compete in a fair and safe environment. Athletes who fail a drug test will be stripped of their title and placed in the Hall of Shame.
Natural Bodybuilding Training
The training for natural bodybuilders will differ from bodybuilders in leagues that don’t test for drugs. Of course, doping enhances your physique to allow it to build unnatural amounts of muscle. And performance-enhancing drugs gives you the capability to lift a weight that otherwise wouldn’t be possible. So natural bodybuilders train differently than bodybuilders using PEDs. For example, PNBA Men’s Bodybuilding competitor Peter Cichonski does his workouts outside to take advantage of the sun’s natural light.
Moreover, natural bodybuilders won’t be able to train with as much volume since recovery is imperative for muscle growth, and steroid users recover faster between workouts. As a result, some natural bodybuilders don’t train any more than four days a week to allow their bodies ample time to recover. However, their training intensity is still high, and many INBA PNBA athletes still train with a decent volume.
Check out PNBA figure champion Alondra Chatman’s bodybuilding workout to build a ripped back.
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Hafthor Bjornsson Throws It Back To Strongman With 705.4-Pound Deadlifts For Two Reps
Hafthor Bjornsson shows that he still has super-human strength.
Hafthor Bjornsson is one of the top strongmen of all-time. The former World’s Strongest Man champion recently took some time away from the sport in order to train as a boxer. Bjornsson lost a significant amount of weight and built a shredded physique. He decided to show that he still has the super-human strength that made him an elite competitor in strongman.
Bjornsson took to Instagram to share a deadlift video during a recent training session. He was able to move 705.4 pounds for two reps. This is no surprise given the fact that Bjornsson currently holds the deadlift world record of 501kg (1,045lbs).
Hafthor Bjornsson set the deadlift world record in 2020. He famously lifted one kilogram more than Eddie Hall, who became the first athlete to officially deadlift 500kg (1,102lb). This was just one chapter of the long-standing rivalry between the two elite strongmen.
Hafthor Bjornsson vs. Eddie Hall
This rivalry dates back to 2017 when Hall defeated Bjornsson in the World’s Strongest Man competition. Bjornsson was unhappy with the results and believed that he should have been named the winner. The very next year, Bjornsson was able to take home the title.
The deadlift world record was just the icing on the cake that the two needed moving forward. This led to a highly-anticipated meeting in the boxing ring. Both athletes underwent huge physique transformations in order to compete. In the end, it was Bjornsson who picked up a unanimous victory.
Hafthor Bjornsson left the door open for a possible rematch but laid out certain terms for Hall to reach. Hall had to donate $100,000 to the charity of Bjornsson’s choice and get a tattoo of the words “World’s Strongest Man Hafthor Julius Bjornsson.” Hall met all requirements but there are no talks of a rematch just yet.
Hafthor Bjornsson’s Future
If Hall is not the next opponent for Hafthor Bjornsson, it will be interesting to see if he can get a fight together with Martyn Ford.
Of course, Ford’s bout with the Iranian Hulk fell through for reasons outside of the ring. Ford was concerned with the mental health of Sajad Gharibi and decided to call things off. He commented on Bjornsson’s fighting styles following the match with Hall and many believe that this would be an exciting match to see.
Ford has yet to make his debut in the ring while Bjornsson has plenty of experience now. It is unknown if and when Bjornsson will return to the ring. It is even more unknown who a possible opponent could be.
One thing we do now is that Bjornsson still has the strength that made him one of the most-decorated strongmen of all-time. It will be interesting to see if he continues to train with massive weight in the gym and how high his numbers could go moving forward.
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