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2022 Wasatch Warrior Pro Scorecards
2022 Wasatch Warrior Pro Scorecards | IFBB PRO
Eight Best Dumbbell Exercises for Your Triceps
Eight Best Dumbbell Exercises for Your Triceps
The triceps muscles get a bad rap. They’re sometimes dismissed as showy beach muscles, along for the ride while the biceps do all of the work.
In reality, the triceps are the engines of everyday movement, playing a key role in the extension of the elbow joint and the straightening of the arm, working with the lats to bring the arm toward the body. Try swinging a bat, racket, or golf club without the triceps. It can’t be done. Swimmers would be useless without the triceps pulling them through the water. Basketball players could not get off a jump shot.
The three-headed triceps brachii muscle makes up roughly two-thirds of the mass of your upper arm and plays such a key role in movement that at least one study has been done breaking down what each of the three parts of the triceps does during elbow extension.
The triceps deserve equal time in the gym even if they were valued solely for aesthetic reasons. With this dumbbell workout, we’ll work through four sets of these eight moves in a circuit fashion to produce triceps that will look awesome and handle the burdens of everyday life. We will alternate between pushing and pulling movements, so we can produce maximum results with minimal time and equipment, resting only briefly between sets.
Skull Crushers
What it does: One of the most familiar triceps moves, it’s also one of the most effective. Not only does it work the triceps directly it also builds coordination between the upper back and tris.
How to do it: Lie supine on a bench and lower the dumbbells until your elbows are bent 90 degrees. Then pull back to starting position.
How many? 4 sets of 10 reps.
Renegade Rows
What it does: It’s a simple yet challenging move that hits the triceps and also the biceps, back, and shoulders.
How to do it: Start in the top position of a pushup with your hands on dumbbells shoulder-width apart. Row one dumbbell toward the side of your body while balancing on the opposite hand and feet. Pause for one second at the top and return the weight slowly to the start position. Repeat on the other side.
How many? 4 sets of 10 reps to each side.
One-Arm Overhead Extension
What it does: Similar to Skull Crushers, it further isolates the triceps.
How to do it: Hold a dumbbell and raise your arm behind your head with the elbow bent. Extend the elbow to point the arm straight overhead. Repeat for 10 reps with one hand and switch hands.
How many? 4 sets of 10 reps to each side.
Diamond Pushups
What it does: By performing pushups from this position, you take a traditional chest/bicep move and make it a triceps exercise.
How to do it: Assume pushup position grabbing dumbbells placed at a 45-degree angle. Push up using the triceps.
How many? 4 sets of 10 reps.
Tate Press
What it does: It targets the triceps from a non-traditional in a bench press-like maneuver.
How to do it: Lie supine on a bench with dumbbells in each hand. Arms should be extended over your chest and palms facing the floor. Point the elbows out and bend them to lower the weights nearly to the chest, forming L shapes. Extend the elbows to starting position.
How many? 4 sets of 10.
Waiter’s Walk
What it does: Waiting tables might not land you a movie role. But it could give you better triceps, as well as overall core stability.
How to do it: Grab a dumbbell in one hand and hold it overhead. Keep your shoulder blades pulled back and down and fire your glutes as you walk. Keep your wrists straight, as if you were waiting tables and holding a tray. Walk 10 yards out and 10 yards back. Switch hands and repeat. Like the farmer’s carry, you’ll soon increase distance and weight.
How many? 4 sets.
Dumbbell Upright Row
What it does: It’s a simple, familiar yet effective compound movement that challenges the triceps while also strengthening and stabilizing the shoulders and upper back.
How to do it: Stand with feet hip-width apart, holding dumbbells palms down in front of your body. While keeping the shoulder blades back and chest up, raise dumbbells vertically, lifting elbows to the ceiling. Return to starting position.
How many? 4 sets of 10.
Standing Kickbacks
What it does: It targets the triceps while promoting core stability.
How to do it: Stand holding dumbbells. Glide your hips back, lowering your torso until it’s almost parallel to the floor. Turn your palms to face in front of you and, while keeping the upper arms against your sides, extend your elbows until your arms are parallel to your torso.
How many? 4 sets of 10 to each side.
Pete Williams is a NASM-CPT and the author or co-author of several fitness books, including Core Performance and Every Day is Game Day. His work has appeared in publications such as Men’s Health, Men’s Journal, and USA Today.
This is How To Shorten Your Recovery Time Between Workouts
Shorten Your Recovery Time Between Workouts With Theses Steps
The work for your dream physique doesn’t end when you walk out of the gym. Contrary to popular belief, you don’t build muscle when you workout. You break muscle tissues while you train and build muscles when they recover while you’re resting outside the gym.
You need to speed up your recovery between workouts to reach your goals faster. Among many other problems, a slow recovery period can cause an injury. Mastering the recovery game will make sure you don’t leave any gains on the table.
Adequate Sleep
Your body recovers the most when you’re deep asleep. We can’t overstate the importance of a good night’s sleep. No matter how busy you are, you need to get 6-8 hours of quality sleep for quicker recovery times and maintaining a healthy nervous system.
Don’t be the person who wears their short sleep times as a badge of honor. Take the necessary steps like switching off your phone, dimming the lights well in advance of your bedtime or taking a hot water shower, if necessary.
Focus on Your Diet
The role of a well-balanced diet is indispensable in recovering between workouts. Maintain the right proportions of the three macronutrients (carbs, protein, and fats) in your diet as per your fitness goals.
Right after you finish your workout is the key time to eat a protein-rich diet to kick-start your recovery process. On the days you go harder than usual in the weight room, remember to load up on extra carbs. Making small adjustments like these are critical to a faster recovery.
Hydrate
Our bodies are 70% water, and yet many people make the mistake of not drinking enough water throughout the day. Drinking water can help rid your body of toxins and can prevent dehydration lead headaches, acne, etc.
You need to stay away from dehydration as it can lead to sore and painful muscles. Your goal should be to drink a gallon of water every day. Drinking the recommended amount of water can also help promote cardiovascular health and lead to healthier looking skin.
Stretch Every Day
Stretching is one of the most overlooked aspects of working out. Many people think stretching is not for bodybuilders and completely ignore it. Stretching out your muscles after workouts can aid muscle recovery and help in preventing future injuries.
You can improve your mobility and get rid of joint pains by stretching. It’s better to stretch after training than to apply ice packs after you pop a muscle while working out because of stiffer joints and muscles.
Supplementation
Supplements can be incredibly efficient in speeding your recovery between workouts. There are different types of supplements you can use for better recovery. You can use a BCAA supplement during your training session to start your recovery process.
A protein shake right after your workout will be soaked by your muscles like a sponge which can help in speeding up your recovery. A glutamine supplement before you hit the sack can help in repairing your muscles while you sleep.
How much water do you drink in a day? Let us know in the comments below. Also, be sure to follow Generation Iron on Facebook and Twitter.
2022 Houston Tournament of Champions Pro Scorecard
2022 Houston Tournament of Champions Pro Scorecard | IFBB PRO
2022 St. Louis Pro Scorecards
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IFBB PROFESSIONAL LEAGUE®, IFBB PRO LEAGUE®, IFBB PRO® and the IFBB Professional League logo are registered trademarks owned by the IFBB Professional League.The IFBB Professional League logo cannot be altered in any way, shape or form without the expressed written approval of the IFBB Professional League. Where such approval is granted, the IFBB Professional League will provide the altered logo.
When It’s REALLY Important, Elite Athletes Choose The Best Protein
The highest quality hydrolyzed protein is my Total Frag 250. Why? Because it is the only 100% hydrolyzed protein in the world. Even Peptopro, a high-quality hydrolyzed protein from Europe, is only 28%.
I get thrilled when my customers read my blog posts and take action on their protein choices.
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Here is the email.
I was into mountain climbing before, but life happened, and 25 years went by. I left my cushy corporate job a year back, and the mountains are now my second home.I landed in Kathmandu and embarked on an 8-week expedition to summit Everest. Read a lot last year on physiological impact and changes in a hypoxic environment and realized that micro and macro nutrition and hydration are critical to a successful expedition. Total Fragmentation 250 was the missing piece of the puzzle in my nutrition plan. Thanks again for providing it.
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Alex Rogers is a supplement manufacturing expert. He has been formulating, consulting, & manufacturing dietary supplements since 1998. Alex invented protein customization in 1998 & was the first company to allow consumers to create their own protein blends. He helped create the first supplement to contain natural follistatin, invented whey protein with egg lecithin, & recently imported the world’s first 100% hydrolyzed whey.
2022 Charlotte Pro Scorecards
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Jeremy Buendia Physique Update: Will There Be A Return To Classic Physique?
Jeremy Buendia hinted at a possible return during his latest physique update.
Jeremy Buendia knows a thing or two about competing at the Olympia. From 2014-2017, Buendia reigned as the Men’s Physique champion. He has taken some time off during retirement but is back to training hard in the gym. During a recent physique update, Buendia might have hinted as a return to Classic Physique.
Buendia finished fourth during the 2018 Olympia before announcing his retirement. He announced a return in 2020 but was unable to make it back to the stage. Now, while this is not an official announcement, he seems to be discussing the possibilities on social media.
“Feeling more motivated than ever to get to work and keep making more improvements. I know I’m still capable of being a lot better than this. Im going to anchor down on my diet and really focus on making this comeback happen. Appreciate all the support & encouragement today. Feels good to be back you guys. I’ve learned from my past, and I’m looking forward to doing it the right this time around. ???”
This post, along with others, have gained the attention of athletes in the world of bodybuilding.
When asking if he will appear in Classic Physique in the comments, Jeremy Buendia kept the door open.
“We’ll see in the future. I’ve always been a bodybuilder at heart & I love to pose. So let’s see if I can pack on the mass needed without going over my weight limit. I think my weight cut off is 180, & i competed in 2017 at 184, & I’m bigger now,” Buendia commented.
Jeremy Buendia is a decorated competitor in bodybuilding but might not be done yet. He explained how he was bigger than he used to be and could make the switch to Classic Physique.
If this happens, there will be plenty of eyes on his performance. What we know is that he has the experience and drive needed to make a successful return.
For more news and updates, follow Generation Iron on Facebook, Twitter, and Instagram.
Danairo Moore Profile & Stats
The biography, life, and accomplishments of Danairo Moore
Danairo Moore is an African American International Natural Bodybuilding Association (INBA)/Professional Natural Bodybuilding Association (PNBA) Men’s Physique competitor born on November 16, 1983.
Danairo Moore has a multi-media contract with Generation Iron, Iron Man Magazine, and INBA PNBA. A multi-media contract gives athletes opportunities such as promotions, branding building (social media posts, write-ups, and photoshoots), special guest appearances, and posing and seminar sessions.
Below is a complete breakdown of Danairo Moore’s profile, stats, biography, training, and diet regimen.
Full Name: Danairo Moore
Weight
Height
Date Of Birth
195-220 lbs
6’3”
11/16/1983
Division
Era
Nationality
Men’s Physique
2010
African American
Biography
On November 16, 1993, Danairo Moore was born in Kankakee, IL. Danairo Moore knew he was an athlete from the beginning. Moore says that basketball was his passion, but Daniro Moore confesses to being better at football. Boxing was another sport Moore enjoyed; it was a sport he and his father watched together.
Moore’s father passing away from cancer led Moore through a few mental battles. Then, Moore ran into a local gym owner, Mike Neumann, who introduced him to the sport of bodybuilding. Moore never looked back since then and loved the sport.
Danairo Moore went the natural bodybuilding route because he was drug-free all his life, and being an advocate for health and fitness is a lifelong dream of his. After picking up, bodybuilding Moore underwent an astonishing transformation.
He’s done well in his natural bodybuilding career thus far, and Natural Olympia is the only competition he’s placed outside the top three. Although, he was able to clinch a spot in the top ten. And the competition is fierce in the division he competes in – Men’s Physique.
Competition History
Below is an overview of Danairo Moore’s competition history.
2021 Diane Kakos Battle Against Cancer – 2nd
2021 World Cup – 3rd
2020 North American – 3rd
2020 Minnesota Mayhem – 2nd
2020 Natural Olympia – 9th
2019 Diane Kakos Battle Against Cancer – 2nd
2019 North American – 1st
2019 Natural Olympia – 9th
Danairo Moore’s Training
Danairo Moore trains six days a week and splits his routine up into back Monday, chest Tuesday, legs Wednesday, chest and back Thursday, shoulders and arms Friday, and back again Saturday.
Below is a video of him performing front squats.
https://www.instagram.com/reel/Cb7wMCvPFjl/?utm_source=ig_web_copy_link
Favorite Exercises
Regarding Danairo Moore’s favorite exercises, he stated:
“My favorite exercise are pull-ups, front squats, and deadlifts.”
Nutrition
When it comes to food, Moore said:
“My nutrition is the same all year round. Of course, I intake more calories during the off-season, especially after a long year of competing. Over the years, I’ve been following the Cory Gregory diet called Anabolic Fasting, which is intermittent fasting combined with the anabolic diet created by Dr. Mauro DiPasquale.”
Supplements
“I use Max Effort Muscle, and I use Rule One supplements too.”
Personal Life
Danairo Moore loves to read, travel, and watch basketball (he’s a “Black Mamba” fan), football, and boxing. But, of course, Moore will never pass up an opportunity to hang out with a loved one. And sometimes, you’ll find Moore watching old movies or napping if he isn’t clashing around metal plates.
Victor Martinez Pays Tribute To Cedric McMillan & Shares Favorite Memory
[embedded content]
Victor Martinez shares some memories with Cedric McMillan highlighting his intense focus and playful sense of humor
On April 12, 2022 the bodybuilding world lost another fantastic and vibrant bodybuilder – Cedric McMillan. He passed away at 44 years old, far too young and one of many over the past year that have left too soon. Many in the bodybuilding community have been paying tribute and sending condolences since the news was announced. After a training session at the Generation Iron Personal Training Facility, Victor Martinez recorded a video paying tribute and sharing some stories about the late Cedric McMillan.
While Victor Martinez was not extremely close with the bodybuilder, he had spent time with him a small handful of times. Two moments in particular took place at the Arnold Classic. Once in 2019 and a second time in 2021.
Many knew Cedric McMillan from his on stage persona – a very focused and thoughtful bodybuilder that aimed to make big changes to the sport with his more classic style physique. Despite the new Classic Physique division, McMillan remained in the Men’s Open category – seemingly looking to prove a classic style physique can stand tall as champion. He proved just that in 2017 when he won the Arnold Classic.
But despite this introspection and focus – Cedric McMillan was also a playful and funny man. This was seen in his interactions with Arnold Schwarzenegger after winning the 2017 Arnold Classic. It’s that side of McMillan that Victor Martinez focused on in his memories of the late bodybuilder.
Victor Martinez admitted that before meeting Cedric McMillan, he “never knew how to read him.” So his sudden witty bouts of humor surprised him on numerous occasions. One came in 2019 at the Arnold Classic. McMillan looked focus about to step on stage. As a sort of courtesy/small talk, Martinez asked him, “Are you alright?” Without a beat, McMillan responded with a grin, “You expect me to be Poppy Joe and laughing?” Victor Martinez appreciated both his humor and focus in the moment. Two qualities that would come to define the champion bodybuilder (alongside his fantastic physique).
Victor Martinez then shares a second story from last year’s 2021 Arnold Classic. Though neither were competing, they had an opportunity to speak and catch up backstage. Martinez had noticed that Cedric McMillan was working on building some sort of project on social media. Martinez asked him about it and McMillan responded, “Well, Vic, if you build something you probably have less kids.” Another funny quip without a beat.
While McMillan’s humor was evident on stage – his more focused and serious side normally took the lead. Which is why in his final words during his tribute message, Victor Martinez wanted to remember the light and humor behind Cedric McMillan’s personality:
“If you took him serious, you probably took him too serious. But he was a standup guy… and every word that came out of his mouth was nothing but truth. I wish everybody was like that. Cedric, miss you bro.”
– Victor Martinez
Cedric McMillan’s loss is yet another tragic moment in a rough to years for the sport of bodybuilding. Generation Iron would like to once again send condolences to the friends and family of McMillan at this time. As Victor Martinez said – he was a stand up guy and will truly be missed.