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GI’s Ehsan Farahi & Edwin Mejia Jr. Face Off In Weightlifting Grip Challenge
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Ehsan Farahi and Edwin Mejia Jr. hit the Generation Iron Personal Training facility for a Generation Iron grip challenge
The Generation Iron Personal Training Facility in New York is only a short trip away from the GI headquarters. So some key members of our team decided to take a trip up for a workout just north of NYC. However, before the team jumped into a workout proper – GI Persia’s Ehsan Farahi and GI co-founder Edwin Mejia Jr. decided to face off in a friendly challenge. With a camera ready to go – Ehsan and Edwin decided to face off in a grip challenge to see who could grip the largest weight (and most likely determine who had the bigger hands).
You can watch the full grip challenge video above. The challenge itself consisted of a full row of dumbbell weights in line from lightest to heaviest. Each challenger started with the lowest weight and took turns gripping and lifting the dumbbell. As the weight increased, the challenge expanded – and their fingers needed to stretch a little bit more. But at what weight was their limit? And who ultimately stood tall as the victor? You’ll have to check the quick video in full to find out.
Looking to try the grip challenge yourself? Feel free to share your recorded grip challenge face offs and tag Generation Iron on social media. Maybe your video will get highlighted and featured on our channel.
Generation Iron Personal Training is also expanding – with franchise opportunities for both aspiring and current gym owners. Looking to start a gym using the Generation Iron brand? Or do already have a gym and want to convert towards becoming a part of the GI movement?
Visit our official gym franchise page right here for more information and sign up for an opportunity to franchise with Generation Iron today!
Here are some benefits of joining our Generation Iron Personal Training franchise:
Global Brand
Generation Iron is a global brand known first and foremost for our bodybuilding feature film documentaries. Over the course of the past ten years, Generation Iron has grown into a multimedia entity known globally. Becoming a franchise member provides you access to the Generation Iron brand name, marketing support, and assets known by the world over. You won’t be just any training facility, you will be a part of the GI movement.
A System That Works
Generation Iron has developed a unique system that puts both the trainer and the gym member experience first. We support local business leaders with certified training licenses and provide the facilities and support to help fitness trainers and entrepreneurs. As a franchise owner, you will own the facilities and the equipment – and then rent out those facilities in up to 5 hour increments to personal trainers local to your area.
Build A Legacy
As a Generation Iron PT franchise owner, you will have the opportunity to become the pillar of the bodybuilding community in your region. Bodybuilding and fitness is more popular than ever before. As a franchise owner, you can have a direct impact in helping further that growth and support. You’ll also be an entrepreneur. As your own business owner – you will build a legacy not only for yourself but for future generations to come.
5 Rules of Building Monstrous Calves For Lower Body Gains
Build those monstrous calves with these 5 rules.
If you were to make a list of the most undertrained and overlooked muscles, calves would probably end up at the top spot. Most people have toothpick calves because they treat them as accessory muscles. And even those who partake in something like leg day may often skip the calf work altogether. And while in the moment this may seem fine, over time it will obviously hurt you.
You need to train your calves like you train all your other muscles. You should know about the unsaid rules of training calves. Calves can be one of the most stubborn muscles to develop and you need to be ruthless with them if you want them to grow. That’s just the honest truth and being prepared for whatever comes your way when training calves is imperative if you wish to actually see growth.
But you may be wondering how best to actually build those monstrous calves. With so many workouts, it may seem like a no brainer, but it isn’t necessarily the exercise, but more so the approach to training. What you will find are key tips to building muscles and especially those stubborn calves as you wish to see those desired changes become reality.
Let’s jump into the best ways to build those calves and offer up 5 tips so you see success. Building muscle in general can be challenging but with the right approach to all things gains, what you will find are those calves will grow in no time and you will see results.
Benefits Of Building Those Calves
The benefit of building strong calves really comes in handy with athletic performance power driven from the legs. What you will find is that strong calves can stabilize your knees and reduce the risk of injury when working hard. On top of that, your lower body aesthetic will shine and you won’t be disappointed with the results of how you look and feel.
5 Rules For Building Monstrous Calves
Let’s jump into the 5 rules for building those monstrous calves. What you will find are you can build those calf muscles effectively for strength and size no matter the exercise or overall workout.
1. Train Them From All Angles
For overall development of the calves, you need to train them from all the angles. Changing the feet placement on the machine targets different parts of the calves. Standing with your feet parallel to each other will target the medial calves.
To target the inner calves, stand with your toes placed apart and your heels together forming a “V”. Placing your toes together and heals apart (forming an “A”) will target the outer calves. Training the muscle in different ways not only builds better overall strength but also will aid in symmetry and add to that aesthetic. Only working one side of the muscle may give it a lopsided look that you just don’t need.
2. Switch the Intensity
You can’t expect to perform the same calf exercises in every workout and expect to see results. You need to shock your muscles in every workout for them to grow. Perform different exercises in every workout and maximize intensity while keeping yourself safe and supported.
Change the intensity of your calf workouts by switching between light weight and high reps and heavy weights and low reps. While using light weights, perform a lesser number of sets as compared to using heavier weights. While this is common with most exercises, what you will find is that the intensity of your workouts will determine just how much muscle is built and how much muscular endurance you build.
3. Full Range of Motion
Most people make the mistake of lifting weights which are too heavy for them. Lifting heavy while training calves can limit your range of motion. You need to follow a full range of motion to recruit all the muscles fibers in your calves.
While performing the calf raises, your heels should be a few inches off the ground at the bottom of the movement. At the top, your feet should look like that of a ballerina standing on her toes. Working with a full range of motion, and even a half range of motion just to mix things up, will better prepare you as you work out and see the best gains possible.
4. Train Them if They Aren’t Sore
A rule of thumb for training calves is you can train them if they aren’t sore. Calves are relatively small muscles and need a smaller amount of time to recover after your workouts. If you have weak calves, you can take the liberty of training them whenever they aren’t sore.
You need to perform a variety of standing (legs extended) and seated (knees bent) calf exercises to optimally train your calves. The standing variation trains the gastrocnemius muscle while the seated trains the soleus muscle. Plus, you at least add a little variety into your routine.
5. Use Advanced Training Techniques
You can take your calf training to the next level with the advanced training techniques. Use supersets, drop-sets, intra-set stretching, forced reps, negative reps, and other advanced techniques to completely annihilate your calves.
You don’t have to stick to the vanilla calf training. If you have special needs, cater to them by going out of the way. If you have weak calves, don’t blame your genetics, work on your calves until they turn into full brown bulls and advanced techniques can certainly help you get there.
Wrap Up
Growing our calves isn’t easy, but with these 5 rules to build those monstrous calves you can see the best gains possible. Working with different angles, training intensity, range of motion, soreness and fatigue, and advanced training techniques is a sure-fire way to attack those calves so they grow. What you will find is your performance will improve as well as your aesthetic, so others will envy those monstrous calves.
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
Transparent Labs BULK Pre-Workout Review For Advanced Training
Everything you need to know about this pre-workout supplement.
Product Overview
How can you be sure you’re getting what you pay for with any pre-workout supplement, especially when there are literally hundreds of brands to choose from on the market? To answer this question, we tested Transparent Labs BULK as part of our ongoing series comparing the best pre-workout supplements.
BULK Pre-Workout is one of two available pre-workout supplements made by Transparent Labs, the other being LEAN. BULK is specifically formulated to help bodybuilders gain mass using a patented blend of amino acids and testosterone support. We broke down the entire ingredient list below so that you can see what’s really going on with your pre-workout powder.
Code GENIRON10 For 10% Off
Transparent Labs PreSeries BULK is backed by science with clinically effective dosages to increase muscle size and mass. This pre-workout is perfect for reducing fatigue, aiding in muscle growth, and boosting energy levels for better overall performance.
Transparent Labs stand firm on their commitment to full-label transparency. Every single ingredient in their supplements, even the flavoring and sweetener, is listed in exact doses so you know you’re getting precisely what’s on the label (and just as importantly, nothing that isn’t on the label). All Transparent Labs products are manufactured in a state-of-the-art facility that is certified current good manufacturing processes (CGMP) and registered with the Food and Drug Administration (FDA).
Transparent Labs is on a mission to help consumers make smarter choices about what they put in their bodies so they can reap the benefits of quality supplements that are backed by scientific research and clinical studies. Most importantly, they can be confident that each bottle of PreSeries BULK is free from impurities and tested before being put on the shelf.
PreSeries BULK Highlights
PreSeries BULK features 20+ grams of 19 active ingredients per serving (30 servings per tub) and absolutely no artificial food coloring, no artificial sweeteners, no preservatives, no fillers, and no body-taxing chemicals that do nothing but detract from workout performance. Instead, PreSeries BULK is naturally flavored and sweetened with stevia, making it a sugar-free, vegan-friendly pre-workout formula that differs from other pre-workout supplements. This pre-workout is designed specifically for athletes, bodybuilders, and gym-goers who want to pack on lean muscle mass, maximize muscle cell volumization, enhance blood flow and muscle pumps, and increase strength.
Ingredients
Citrulline Malate: Can improve strength, aerobic performance, and muscle endurance. May also raise nitric oxide levels in your blood (1).
Beta-Alanine: May improve exercise and aerobic performance and training volume while also increasing strength (2).
Branched Chain Amino Acids (BCAAs): Can increase muscle growth and muscle protein synthesis and decrease soreness while working for your benefit with less muscle breakdown and improved muscle endurance (3).
Betaine Anhydrous: Works to reduce fatigue and encourage muscle growth while aiding in intense workout for less next day muscle soreness from intense exercise (4).
L-Theanine: Can take away some side effects of caffeine and may reduce anxiety and stress (5).
Caffeine Anhydrous: Caffeine can increase energy and focus for better workouts while raising your level of alertness (6).
L-Norvaline: May work for increased cardiovascular support while promoting growth, muscle mass, and recovery.
Bioperine: Can increase absorption of these ingredients so they work more effectively for your gains.
Other Ingredients
Taurine, N-Acetyl L-Tyrosine, Choline Bitartrate, Mucuna Pruriens, Synephrine HCL, Hordenine, Natural Flavor, Stevia, Calcium Silicate, Silicon Dioxide
Stim Or No Stim
Stim
Calories
0
Carbs
0g
Sugar
0g
Number Of Servings
30
Flavors
Orange, Green Apple, Sour Grape, Blue Raspberry, Tropical Punch
Best Way To Take
Mix 1 scoop with 16-24 fl. oz. of water 20-30 minutes before your workout.
Price, Flavors, and Effectiveness
When it comes to BULK Pre-Workout, this is a great pre-workout formula and supplement to increase lean mass, improve cognitive function, work for those muscle building goals, reduce muscle fatigue, and change body composition, all in efforts to improve overall exercise performance. With six delicious flavors to choose from, you won’t grow bored of the taste.
Flavors include: Lemon Lime, Watermelon, Sour Grape, Green Apple, Orange, Blue Raspberry, Strawberry Lemonade, Tropical Punch
Pros
Great benefits for increasing muscle growth and physical performance
Clean, honest, and transparent label and pre-workout formula
From a reputable company in Transparent Labs
Cons
Premium priced option
Only available directly from their website
Price: $49.99
Check out our list of the Best Pre-Workouts and see where Transparent Labs BULK landed!
Overall Value
Transparent Labs BULK is an excellent choice based off of the formula alone to improve strength and physical performance. The fact that it tastes good, is available in many flavors, and is not the most expensive formulation is just icing on the cake and this Bulk pre-workout review hopefully has changed your mind on this supplement. What you’re really getting is a high-quality and transparent pre-workout designed to improve strength, performance, and aid in your desired physique. Try Transparent Labs BULK today and see what this can do for all your gains.
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 Transparent Labs and Envato
References
Perez-Guisado, J.; et al. (2010). “Citrulline malate enhances athletic anaerobic performance and relives muscle soreness”. (source)
Hobson, R.; et al. (2012). “Effects of B-alanine supplementation on exercise performance: a meta-analysis”. (source)
Negro M.; et al. (2008). “Branched-chain amino acid supplementation does not enhance athletic performance but affects muscle recovery and the immune system”. (source)
Hoffman, J.; et al. (2009). “Effect of betaine supplementation on power performance and fatigue”. (source)
Owen, G.; et al. (2008). “The combined effects of L-theanine and caffeine on cognitive performance and mood”. (source)
McLellan, T.; et al. (2016). “A review of caffeine’s effects on cognitive, physical and occupational performance”. (source)
Hardcore Truth: Why It’s Wrong To Joke About Men’s Physique & Other “Smaller” Divisions
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Johnnie O. Jackson shares the hardcore truth about Men’s Physique “black sheep” status and how jokes do more harm than good.
Professional bodybuilding is far different today than it was decades past. This is most noticeable in the number of divisions that exist today. At one point, there was only Men’s and Women’s bodybuilding. Now we have over 10 divisions ranging from smaller physique sizes like Bikini and Men’s Physique through to larger sizes such as Classic Physique and Men’s Open.
New divisions bring in new perceptions which invite fans and athletes alike to compare physiques across divisions. Men’s Physique in particular is often the brunt of jokes due to their board shorts and smaller size. In our latest Hardcore Truth, Johnnie O. Jackson goes into detail on why this sort of “competition” between divisions is damaging for the sport. And dismissive jokes against other divisions should not take place – particularly by pro bodybuilders.
Fans, the media, and athletes alike have all taken part in comparing different bodybuilding divisions to each other. Some are fair comparisons while others can be more diminishing to the athletes who compete in targeted divisions. Women’s Bodybuilding nearly disappeared complete for most of the last decade – no longer present at the Arnold Classic or Olympia weekend. This decline was surrounded across many negative comments (even made by pro athletes) about the lack of desire to see women at that size and physique.
Men’s Open is also often a target of ridicule. This is largely because the division is seen as “easier” – mostly due to their smaller size and lack of leg development. Men’s Physique is the only division in the sport to cover the upper legs with “board shorts.” This means the judges simply don’t judge that area of the body – meaning they require less work and attention than other divisions. Antoine Vaillant, in particular, received a lot of attention for an on-stage joke he made at the expense of Men’s Physique a few years ago.
The reason rivalries and jokes between bodybuilding divisions should stop
Johnnie O. Jackson has had his eyes opened recently on how this sort of banter actually does harm to the sport of bodybuilding. Jackson once though these kinds of jokes or spirited criticism was just banter. But he is started to realize that what pro bodybuilders say influence the narrative for fans of the sport. For example, promoters often state that Men’s Physique and Bikini actually bring in more money to events (due to there being more registered athletes and more family, friends, and fans who come to watch the events). Yet, those division receive much less prize money than categories such as Classic Physique or Men’s Open.
Part of the reason for this is due to the audience viewership between NPC and IFBB Pro. Bikini and Men’s Physique often have huge attendance in the amateur NPC league – but it trickles off in the pro shows. Is this because of the larger narrative at play here? Is the negative perception sometimes attached to these divisions hearting the pro competitions?
We can’t draw a direct comparison. But Johnnie O. Jackson understands that pro bodybuilders, especially pro Men’s Open bodybuilders, have a big platform to influence fans. Jackson wants to promote unity across the entire sport. A Men’s Open bodybuilder should see a Men’s Physique bodybuilder as a brother in iron. Not as a separate athlete in different sports. Jackson believes even light hearted comments and jokes – when persistent enough over the whole sport – can hold back the success of such divisions.
Johnnie O. Jackson goes into detail about a personal story he experienced just recently during the 2022 Arnold Classic. It was a conversation between a larger Men’s Open bodybuilder and a smaller Men’s Physique bodybuilder. They were both friends. But the larger bodybuilder made friendly jokes about how small, weak, and easy his Men’s Physique friend has it over someone larger like himself.
Jackson used this as a teachable moment. He went into “dad mode” as he puts it and interrupted the friend letting him know that jokes like that are not helpful to the health of the sport overall.
You can watch Johnnie O. Jackson tell the full story along with his complete comments about rivalries between divisions in our latest Hardcore Truth episode above. Make sure to come by every Thursday for new episodes each week!
Sean Hayes Sets New Silver Dollar Deadlift World Record with 1,235-Pound Lift
Sean Hayes made this lift official during his last outing.
Sean Hayes continues to impress in the sport of powerlifting. On April 2, he took a new step forward setting the Silver Dollar deadlift world record at the 2022 Strongman Corporation Canada King & Queen Of The Throne event. Hayes loaded up 560.2kg (1,235lb) on the bar and completed the lift during his second attempt.
The Silver Dollar deadlift gets its name because of the setup. This is a partial deadlift (18 inches) that has the stacks of plates on a plate tree and enclosed in boxes attacked to the barbell. Hayes took to Instagram to shared his record-setting lift.
“soooo I did a thing
All time WORLD RECORD in the silver dollar deadlift & heaviest deadlift of any kind in any competition ever.
1235lbs
This was my 2nd attempt, I attempted closer to 1300lbs on my 3rd but she wasn’t there today.”
Sean Hayes attacked the weight without shoes wearing a lifting belt and straps. Hayes weighed 330 pounds at the time of this lift meaning he moved nearly four times his own body weight — and he still had some left to attempt a heavier lift.
Hayes decided to load up 589.7kg (1,300lb) on the barbell but failed his final attempt. This is a number that we will likely see Hayes attempt in the future.
Anthony Pernice held the previous record of 550kg (1,212lb), which he set at the United States Strongman Farm Strong Record Breaker event in July 2020. Hayes was able to break this record at just his third professional strongman contest.
In 2021, Hayes made appearances at the 2021 Official Strongman Games (7th place) and 2021 Canada’s Strongest Man (3rd place). Since making this list official, Hayes contracted COVID-19 and was forced to take some time off from the gym. He will likely be back soon and it will be interesting to see where he goes from here.
Sean Hayes competed in just the deadlift potion of his most recent competition. It was a show that featured five events but he decided to put all of his energy into setting this deadlift record. It is likely that he tries to set a higher mark next time out, even if it is the 1,300-pound mark that eluded him just two weeks ago.
For more news and updates, follow Generation Iron on Facebook, Twitter, and Instagram.
Derek Lunsford Takes Down 100-Rep Challenge Using 315-Pound Barbell Squats
212 Olympia champ Derek Lunsford took on a new challenge during his leg day workout.
Derek Lunsford got over the hump during the 2021 Olympia and is now looking to remain at the top. The current 212 champion took on the 100-rep challenge during his most recent leg day sing 315-pound barbell squats. This came after some sets on other machines to get the maximum pump in his legs.
The 28-year-old bodybuilder has been consistent in the 212 division over the years but has been unable to reach the pinnacle. That changed in October when he beat Shaun Clarida, who was the favorite entering the weekend. Lunsford has a chance to make it two in a row this year and he is gearing up his prep toward that goal.
Lunsford went through a huge leg day workout and added a twist in the middle. It began with seated leg extensions and lying leg curls. He completed 15-20 reps during sets to get the necessary warmup before moving on in the workout. Lunsford spoke on leg days and how they are important to bodybuilding, despite not being a favorite.
“As much as it sucks in the moment, these are the days I live for. This is why I do what I do and I love it,” Derek Lunsford said.
Derek Lunsford began his quest for 100 reps in the middle of the workout. He loaded 315 on the squat rack and took down the first two sets of 20 reps with ease. Wearing a lifting belt, Lunsford attacked the third and fourth set, where he added an extra rep to make it 21. This is where it began to look a bit challenging.
This is no easy feat but Lunsford was dedicated to setting the goal that he set for that day. The fifth set was grueling but Lunsford tackled all 100 reps and was able to move on in the workout.
“I think if you look at yourself and say what is my best and can I beat it, you keep that as your focus, that’s a champion mentality man!”
Derek Lunsford finished the workout with two sets of leg press and standing single-leg curls. At this point, he had plenty of pump in his legs following his 100 reps on the squat rack.
There is no doubt that Lunsford is going to enter the Olympia this year looking his absolute best. With workouts and goals like this, Lunsford is building a championship physique and it will be exciting to see how it progresses over the summer.
For more news and updates, follow Generation Iron on Facebook, Twitter, and Instagram.
Kristen Graham Jansen Profile & Stats
The biography, life, and accomplishments of Kristen Graham
Image via Instagram @kgrahamsfb
Kristen Graham is an American CrossFit athlete and strongwoman competitor. The multi-talented strength athlete is known for her grit and dedication.
Graham’s fitness journey began unexpectedly in 2011 when she started working out to lose the weight she had gained during pregnancy. Kristen had a fit and firm body throughout her life, and the excess bodyweight after childbirth irked her into starting training.
Below is a complete breakdown of Kristen Graham’s profile, stats, biography, training, and diet regimens.
Full Name: Kristen Graham
Weight
Height
Date Of Birth
145-155 lbs
5’4″
4/5/1985
Profession
Era
Nationality
CrossFit Athlete, Strongwoman, and Fitness Model
2010
American
Image via Instagram @kgrahamsfb
Biography
Born on May 4, 1985, in Brooklyn, NY, Kristen Graham had an active childhood. Growing up, she was a track runner and a skilled soccer player. Graham says that she had been “very lucky” in sports since childhood, and her parents were always supportive of her choices.
Being competitive in her early years helped Kristen develop military discipline and work ethic, which has carried into her CrossFit and strongwoman training and competitions.
The CrossFit athlete is a Stockton University graduate and had originally joined her local CrossFit gym in 2011 to improve her overall functionality and lose weight that he had gained during her pregnancy.
However, she was impressed with what the sport had to offer and continued training even after achieving her goal weight. After a few years of CrossFit training, the new mom got in the best shape of her life.
Fast-forward two years, Kristen Graham started competing in regional and CrossFit Open contests. Additionally, she started her own CrossFit gym and began coaching people.
The CrossFit games reignited Kristen’s desire to compete — something she had not done since her high school soccer days.
Not only did starting training after childbirth help her get back in shape, but it also helped Graham find her true calling and carve a career path out of her passion.
“The grind never stops. When it starts to get easier, it means you’re not grinding hard enough. Do work! Make it hurt.” — Kristen Graham on her training philosophy
Kristen Graham Benchmark Stats
According to CrossFit games, Graham’s benchmark stats include:
Back Squat: 305 pounds
Clean and Jerk: 225 pounds
Snatch: 175 pounds
Deadlift: 425 pounds
Max Pull-ups: 50
Fran: 2:28
Grace: 1:39
Sprint 400m: 1:07
Image via Instagram @kgrahamsfb
Training
Kristen Graham does not stick to one training style. Although she is primarily a CrossFit athlete, she constantly switches between CrossFit, bodybuilding, and strongwoman training.
Graham’s constantly changing and evolving training regimen is one of the secrets behind her strength, agility, conditioning, and muscle mass. She is the perfect example that you do not need to pledge your allegiance to a single training style. You could make the most of your workouts by being a jack of all trades.
Kristen Graham’s Workout Routine
Since Kristen does not follow a linear training program, it’d be better to break down her training into four sections:
1. Cardio — Graham begins her workouts with a 10-15 minute cardio session, which also serves as a warm-up. However, instead of using a treadmill, she prefers performing functional movements like push-ups, jumping jacks, squats, etc.
2. Main Workout — Depending on the kind of training Graham is doing during that period, she chooses between a CrossFit, strongman, or bodybuilding dominant workout. Her strength workouts include deadlifts, squat, and bench press. On the other hand, if she plans to train particular muscle groups, she opts for isolation exercises to enter the state of hypertrophy and build muscle mass and conditioning.
3. WOD — Kristen usually performs the WOD (workout of the day) after her main workout, which includes doing a specific number of exercises and reps as fast as possible.
4. Cool Down — Most fitness noobs make the mistake of not cooling down after a workout. Cooldowns are as important as warm-ups as they can help reduce your chances of injury and improve your mobility.
*Note: Kristen Graham’s workouts can vary greatly depending on her short-term goal.
Image via Instagram @kgrahamsfb
Nutrition
Kristen Graham understands the importance of diet in a successful transformation. Since she competes in strongman and CrossFit competitions, her diet changes depending on her upcoming contest.
Graham ensures she is getting most of her calories through nutrient-dense whole foods. Furthermore, she is not a fan of junk food and sticks to eating clean throughout the year.
“When nutrition is dialed in, everything starts to fall into place.” — Kristen Graham
Kristen Graham Diet Plan
Below you’ll find the diet plan Graham uses to shred after a strongman competition:
Meal 1
Grapefruit — 100 grams
Egg whites omelet — 4 large
Grilled chicken — 1.5 oz
Turkey bacon — 2 slices
Meal 2
Barbeque grilled chicken — 200 grams
Rice — 1 cup
Meal 3
Lettuce — 1/2 cup
Grapefruit — 100 grams
Grilled chicken — 3.7 oz
Almonds — 0.5 oz
Meal 4
Broccoli — 85 grams
Grilled chicken — 80 grams
Yellow bell pepper — 20 grams
Rice — 70 grams
Meal 5
Whey protein shake
Peanut butter — 2 tbsp
Almond milk (unsweetened) — 1 cup
Apple — 1 large
Kristen eats a high-protein food source with every meal as it improves her recovery and keeps her feeling full throughout the day.
On a bulking diet, Graham bumps up her carb intake to ensure she has enough energy to power through her intense workouts. She also eats more carbs after her workouts when she needs a fast glycogen spike.
Image via Instagram @kgrahamsfb
Supplements
Kristen Graham uses a variety of supplements to make the most of her workouts, fasten her recovery, and ensure her body is functioning at optimal levels. Her supplement stack consists of:
Whey protein
Multivitamins
Omega-3
Pre-workout
Turmeric
Phil Heath Pays Tribute to the Late Cedric McMillan
Phil Heath pays tribute to Cedric McMillan.
Phil Heath recently paid tribute to the late Cedric McMillan. The bodybuilding world is still reeling from the passing of the popular bodybuilder and Heath is no exception.
The passing of Cedric McMillan shocked the bodybuilding world and rocked it to its core. No one could have guessed that McMillan would pass away at such a young age. Everyone in the bodybuilding community has been deeply effected by the passing of the standout bodybuilder. One individual in particular who was crushed by his passing is seven-time Olympia champion Phil Heath.
Knowing Cedric McMillan for quite some time, Phil Heath was directly effected by the passing of his fellow bodybuilding competitor. The two shared the stage on multiple occasions and also trained together many times in the past. Heath like the rest of the community is still reeling from the passing of McMillan.
Tribute to a Fallen Comrade
In a recent post to Instagram Phil Heath paid tribute to Cedric McMillan with a heartfelt message.
I’m still in shock over the passing of Cedric McMillan yesterday. My heart definitely hurts, but I find it important that I celebrate him for the awesome Man he was to me and others.
Meeting Ced back in the day was so cool because I found it so great to see a physique which I felt was worthy of amassing many top championships.
Traveling around the world was always special as Ced would typically be the one who would have no qualms at cracking jokes, making us all lighten up a bit. Seeing him compete and share also the stage together was cool no doubt, but I will remember his positive energy, no matter what adversity he was dealing with.
Ced, my heart aches but I know that God makes no mistakes and although I am upset that you’re not with us, I know you’ve imprinted some positive WITHIN US!!!!
Thank you for your friendship and of course bodybuilding brotherhood.
My condolences out to your family and friends. May we joke, lift and laugh again someday.
????
Always positive and willing to bring levity with his own brand of humor, Cedric McMillan was truly a joy to be around. His warmth and positive attitude brought joy to those around him. McMillan will be deeply missed.
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.
An Old School Back Workout For a Wider and Thicker Back
Get Golden-Era Back Workout for a Cobra Back
As the gyms and exercise equipment get better with new research and technology, more people are falling into the trap of relying solely on machines in their workouts. A chiseled V-taper is the result of a carefully crafted workout.
While the machines can bring you the separation and definition, if your goal is the golden-era aesthetics, you’re better off sticking to the old school back workout. We’ll be focusing on compound movements for building width and thickness in your back.
Pull-ups – 50 Reps
Pull-ups should be a staple in your back workouts. Start your workout with 50 reps of military-style strict pull-ups. Don’t use momentum by swinging your legs or jerking to lift yourself up.
If you can’t complete the 50 reps in one set, use as few sets as possible. Shorten your rest periods between sets to keep the tension on your lats. Use a pull-up assist machine if you can’t perform bodyweight pull-ups.
Deadlifts – 3 Sets 8-6-4 Reps
Perform the deadlifts at the beginning of the workout to exhaust your backs. A good back workout should be as brutal as a leg workout done to the max. Deadlifts are a compound exercise and one of the key movements to build strength, conditioning and muscle mass.
Since you’ll be performing fewer reps on the deadlifts, your goal should be to move as much weight as possible. Make sure you’re don’t lose your form while performing the exercises listed in the workout.
Behind the Neck Lat Pulldowns – 3 Sets 15-12-10 Reps
Behind the neck lat-pulldowns can better recruit your lats as compared to the orthodox version. While the pulling exercises work the width of your back, the rowing movements work the thickness.
It’s important to have a mix of pulling and rowing movements to build a cobra back. People with stiffer shoulder joints can have a problem performing the exercise and should warm-up their rotator cuffs before beginning to train.
T-Bar Rows – 3 Sets 12-10-8 Reps
T-Bar rows are one of the most underutilized back exercises and are sadly fading out. If you don’t have access to a T-bar row machine at your gym, you can perform the exercise on a barbell by placing one side in a corner and attaching a V handle.
Bend over at your hips so your upper body forms a 60-degree angle with the floor. As you pull the bar towards your chest, pause and contract your lats at the top of the movement. Return to the starting position and repeat for the recommended repetitions.
Dumbbell Pullovers – 3 Sets 12-10-8 Reps
Dumbbell pullovers are incredibly effective in shaping the v-taper. Lie down across a flat bench and place your shoulders on the bench. Your knees should be bent, feet placed flat on the floor, and hips as close to the floor as possible.
Hold a dumbbell right above your chest with your elbows slightly bent. Maintain the slight bend in your elbows as you lift the dumbbell off your chest and lower the dumbbell to the floor when it passes over your head.
Barbell Rows – 3 Sets 12-10-8 Reps
Barbell rows target the upper and middle back and help in building the thickness in your back. Pulling the barbell towards your lower abdominal will target your middle back and bringing the bar towards the upper abs will train your upper back.
Using the wrist straps can help you get a better pump in the exercise as it eliminates the wrist and forearm recruitment. In the compound exercises like the barbell rows, your grip strength is more prone to fail before your back.
Who do you think has the best back? Let us know in the comments below. Also, be sure to follow Generation Iron on Facebook and Twitter.
*Header image courtesy of Envato Elements
The One Exercise for Dense Six-Pack Abs
The One Exercise for Dense Six-Pack Abs
We’ve all heard the line that “abs are made in the kitchen”. Well, it’s wrong. While diet is important in order to see your six-pack abs, like any other muscle group your abs need to be built using hypertrophy-based exercises and routines. If your abs lack density then no matter how hard you diet then you’ll not be unveiling a lot of muscle underneath that layer of body fat.
Abs are carved in the kitchen, but they’re made in the gym. If you were to pick just one exercise to cover all of your ab training needs then ab rollouts should take the top spot.
The Basic Ab Rollout
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The humble ab wheel looks like something more suited to the shopping channel than any truly effective workout. While it started out as somewhat of a gimmick, right now some of the most respected trainers across the globe are using to great effect it with their clients and athletes. Don’t just take my word for it, though, or that of other top trainers, as research can back them up too.
Numerous studies have compared them to a host of other common abs and core exercises. And guess what? Ab rollouts consistently take the podium when looking at muscle activation across all areas of your abdominals. Sure, some exercises might activate one area a little more, but these usually perform very poorly in other areas of your abdominals to compensate. As an example, another great abs exercise in hanging leg raises can show high regional muscle activation in the lower rectus abdominis (lower six-pack region), and even external obliques, but at the same time do very little for your upper and “deep” abdominals.
Ab rollouts do a great job at activating all areas of your abdominals — your lower rectus abdominis fibers (lower abs), upper rectus abdominis fibers (upper abs), external obliques, as well as some of the deeper core muscles (transverse abdominis and internal obliques). Ab rollouts are commonly termed an “anti-extension” exercise, developing strength around your spine and your ability to resist spinal extension and an anterior tilt of your pelvis. So, on top of helping you grow your six-pack abs, they’re great for your back health and athleticism too!
How to Progress Your Ab Rollouts
Ab rollouts look like a simple movement, but if you do them correctly they can be deceptively difficult and a darn sight more effective. Here’s how to get better at them and master the basics.
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More Hardcore Rollouts
You wouldn’t build your biceps using the same 10lb dumbbell for years on end, so why do your abs get treated the same way!? If you’ve mastered the basics already then you’ll want more of a challenge. Putting more mechanical tension through your abdominals is the only way to keep them growing. Here are two ways to make them harder.
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Hamstring-activated rollouts work through a mechanism known as “reciprocal inhibition”. In short, by activating one muscle, your nervous system somewhat “switches off” the muscle that opposes it (the antagonist muscle). In the case of hamstring-activated rollouts, squeezing a ball using your hamstrings somewhat “switches off” your hip flexors. Research has shown hamstring activation to cause your abdominals to work up to 26% harder! This isn’t to say your hip flexors aren’t important, but in this case taking them out of the picture helps you get more out of your ab rollouts if they’ve previously been too easy.
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For an even simpler way to upgrade your rollouts then you can try adding isometric holds (pauses). One of the best places to add a pause is right at the bottom of the rollout where your core is working hardest to resist your spine from collapsing. You can also add a pause about half way up, or even right at the top as you flex your spine as if to perform a crunch.
Sets and Reps
To build your abdominals like any other muscle group you need to subject them to a hypertrophy-focused training protocol. For more densely build six-pack abs then focus on getting stronger at ab rollouts in the 8-20 repetition range.
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