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Tony Pearson: Uniqueness Is Missing From Pro Bodybuilding Physiques Today
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Tony Pearson picks his top 5 bodybuilders of all time and laments the lack of uniqueness in modern bodybuilding physiques.
What started as a discussion about the greatest bodybuilder physiques of all time pivoted into a conversation about modern bodybuilding vs past eras. Tony Pearson has a hard time picking the top 5 greatest bodybuilders of all time – because so many classic bodybuilding legends held truly unique physiques. It’s a kind of stamp of originality that Pearson doesn’t see as much in pro bodybuilding physiques today. In our latest GI Exclusive interview, Tony Pearson explains how uniqueness is the missing X factor in modern bodybuilding.
During our conversation with Tony Pearson, we asked him to list his top 5 favorite bodybuilding physiques of all time. He started listing off names such as Sergio Oliva, Arnold Schwarzenegger, Frank Zane, and Franco Columbu. We noticed one commonality in his list – they were all Golden Era bodybuilders with a bigger focus on aesthetics rather than mass monster size.
We pointed this out and asked him about more modern legends such as Ronnie Coleman, Dorian Yates, and Phil Heath. Tony Pearson acknowledges that they are true legends – but perhaps due to primarily competing in the 70s and 80s, Pearson has a particular taste for the more aesthetic golden era.
That being said, he also believes that the most current era of bodybuilding is missing a certain x-factor. Tony Pearson isn’t criticizing modern bodybuilding’s work ethic or skill. Rather, he believes that there is simply a lack of uniqueness in the pro bodybuilding physiques we see on stage today.
“I mean you can’t say who’s the top five because everybody is unique,” Tony Pearson states in our interview. He continues:
“And that’s what we are missing I think today – is the uniqueness of the pros. Because in those days you can cover the face and hold a picture – you know who that is. You know who’s back that is. You know who’s bicep that is. You know who’s legs those are. You know. You know’s abs. Who does that vacuum. We know. And that’s unique. You’re a unique piece of work.”
Tony Pearson goes on to mention Kai Greene, seemingly the most recent pro bodybuilder he can think of that felt unique in his physique as well as his posing. In fact, a lot of the uniqueness can also come in the form of posing. Something that the modern bodybuilders are stuck living in the shadow of from previous legends.
Tony Pearson doesn’t seem to be blaming today’s pro bodybuilders for lack of trying. When it comes to posing, modern bodybuilding simply suffers from being compared to so much that came before. He explains:
“Everyone is copying everyone else now. The guys in the Classic Physique – I can say oh that’s Shawn Ray’s pose or that’s Flex Wheeler’s pose or that’s a Zane pose. I can recognize all the poses from the old time guys”
Tony Pearson has an interesting point. There are now points of reference to other famous bodybuilders. For example, Nick Walker is often being compared to the likes of Dorian Yates and even Ronnie Coleman do to his similar humongous physique. He’s not just “Nick Walker: The One and Only.” He’s “Nick Walker: The Second Coming Of Dorian Yates.” That changes the conversation and perspective on today’s athletes.
Tony Pearson acknowledges this. “It’s hard work,” he goes on to say in our interview. It’s in some ways harder work than the older generations. The Golden Era was pioneering bodybuilding as we know it today. Is there any room left for something truly new in the sport? Or will today’s athletes always be compared in some way, shape, or form to a previous legend?
You can watch Tony Pearson go into full detail on this topic by watching our latest GI Exclusive interview segment above!
Joey Swoll Uses Video Of Ego Lifter To Show Example Of Toxic Gym Culture
Joey Swoll has been speaking out against toxic gym culture and shared another example of it here.
Joey Swoll has continued to discuss toxic gym culture on social media in many ways. This is something that he feels strongly about and has made it a point to call out gym-goers who either make fun of or show up someone else trying to better themself. In his recent video, Swoll speaks on a video of an ego lifter taking over a lift.
In Swoll’s TikTok video, a gym-goer is seen attempting a new PR and struggling with the weight. Another lifter goes over and begins working with the weight in different ways. Rather than helping and encouraging, the ego lifter feels the need to show up the person who was initially working with the bar.
This is something that Swoll does not condone and explains that it is just another example of toxic gym culture.
““One of the things that upsets me most in the gym is people thinking they’re better than others simply because they’re bigger or stronger, you’re not. Just because you can lift more, doesn’t give you the right to treat people poorly.
You saw an opportunity to shame him and embarrass him for likes and attention on social media. This is toxic gym culture. You could have done two things, you could have gone over, helped him, encouraged him, and helped him with form or, you could have simply minded your own business. Be better than that.”
This is an instance where Joey Swoll believes help should have been offered. There are many examples of toxic gym culture and TikTok has turned into a platform where users call some out.
Primarily, there have been call-to-actions on the social media platform urging males to behave better in the gym and not make females uncomfortable. This was a word to gym-goers and even in some cases employees. Swoll’s account is a bit different as he explains the correct techniques of lifts if they are being made fun of.
In previous videos, Joey Swoll has shown gym-goers being called out for performing unorthodox lifts, such as drag curls and partial reps of lateral raises. Swoll quickly explains the lift and how it is not wrong just because it looks strange.
This has been extremely popular as Joey Swoll is calling for behavior in the gym to be better. This can happen in all ways beginning with all lifters focusing on themselves and not the interest of others.
For more news and updates, follow Generation Iron on Facebook, Twitter, and Instagram.
How To Watch Hafthor Bjornsson vs. Eddie Hall Boxing Match On Saturday Night
Hafthor Bjornsson and Eddie Hall are set to step in the ring. Here is how to tune in!
Hafthor Bjornsson and Eddie Hall are finally prepared to step in the ring for a fight that is about two years in the making. The much-anticipated bout between the two former strongmen will take place on Saturday night at the Dubai Duty Free Tennis Stadium in the United Arab Emirates. Here is how you can tune into the “Heaviest Boxing Match in History.”
How to Watch
The fight will be streaming on Segi TV. A subscription is not needed to tune in. Viewers will not be required to have an account or register. Bjornsson and Hall are scheduled to step in the ring at 8:30 PM ET. This will also be the site of a six-episode documentary of events and preparation leading up to the fight.
The boxing match is scheduled for six three-minute rounds. The fighters will wear 12-ounce gloves with one referee in the ring.
Hafthor Bjornsson vs. Eddie Hall History
This is a fight that has turned personal. Hafthor Bjornsson and Eddie Hall almost came to blows during their first face-off. Bjornsson claims that he was unaware of the meeting and that it was a setup by Hall. During the face-off, both men proceeded to spit on each other before having to be restrained. There were also some personal jabs made during the press conference. This is just adding even more fuel to the fire.
Hafthor Bjornsson and Eddie Hall are both former winners of the World’s Strongest Man competition. Hall became the first man to deadlift 500kg before Bjornsson was able to beat his record by a single kilogram. Once they made the transition to boxing, it was clear that this would be an intense meeting. Hall was forced to pull out of their scheduled bout in September due to a torn tricep.
Once hall returned to training and a new date was set, he wanted to take it up a notch. There was an original offer of $100,000 to the charity of the winner’s choice. This has been bumped up to $200,000. Hall wanted to step it up even further but Bjornsson had something different in mind. The loser will now have to get a tattoo of the winner’s name somewhere on their body.
The time has finally come for the two men to get a chance at each other. Fans will be able to tune in for free and watch as Hafthor Bjornsson and Eddie Hall duke it out in the ring.
For more news and updates, follow Generation Iron on Facebook, Twitter, and Instagram.
Greg has covered the four major sports for six years and has been featured on sites such as Sports Illustrated, Fox Sports, SB Nation, NJ.com, and FanSided. Now, he is transitioning into the world of bodybuilding and strength sports.
7 Changes Everyone Should Make To Their Training Programs – Today
Changes You Need To Make Your Workout Plan Today
Believing that their training program is foolproof is one of the biggest reasons why people don’t see the results they have been hoping for. You should constantly be making adjustments to your training program to keep your muscles guessing.
You could make all these changes at once or a couple of them at regular intervals. If you have hit a plateau or aren’t growing as fast or as big as you would like, you need to make these modifications to your training program.
Intensity
Intensity includes but is not limited to the number of repetitions. You should constantly change the number of sets, rest times, and weights to shock your muscles into growing. If you don’t break a sweat throughout your workout – you’re doing it wrong.
You have to get outside your comfort zone to see favorable changes in your physique. Sticking to the vanilla training program where you perform 12-8 reps and 3 sets of an exercise isn’t going to get you anywhere.
Advanced Training Principles
Bringing a new dimension to your workouts by using advanced training principles like super-sets, dropsets, intraset stretching, blood flow restriction (BFR) can take your gains to a new level.
Your muscles grow bigger and stronger when they are put under unfamiliar stress. The advanced training techniques can be the stimuli required to spark new growth. Using some of these techniques correctly requires you to be on an advanced level.
Adding What You’ve Been Avoiding
Almost everyone has something they have been putting off for the longest time. It could be cardio, squats, HIIT circuit training, etc. Making these things a part of your routine can ignite positive change.
Most people tend to avoid certain things because they find them hard. After you add them to your workouts, you might realize that it was all your body needed and you had been avoiding them for a reason.
Rep Speed
Tweaking the rep speed is one of the most underutilized ways of getting the most out of your workouts. There are a million combinations of how you could change the rep speed to constantly shock your muscles.
You can change the amount of time you take on the concentric (upward) and eccentric (downward) movements, and on the pause at the top and bottom of the lift. An example of this would be 5-1-1-2, i.e. five seconds on the eccentric movement, a second’s pause at the bottom, one second on the concentric motion, and a two-second contraction at the top.
Experimenting With A Training Partner
Training with a buddy can increase your input and output. You might be able to lift heavier weights and do more reps with a spotter. You also greatly reduce the chances of an injury while performing compound lifts.
On the flip side, training with a partner isn’t for everyone. If your partner has a big mouth, bad personal hygiene or isn’t an experienced lifter, they can turn into a liability rather than an asset.
Complete Reprograming
Sometimes it’s better to take a complete re-route. If you have been following a bodybuilding program for a long time, you could try doing a CrossFit, strongman or weightlifter’s training routine.
You could also try a new – but proven – workout program like Y3T, DTP, PH3, etc. You’ll have to put in the time to learn about the different training programs and understand which one is the best for you.
Training Time
By training time, we don’t mean the workout duration. If everything else fails, your best bet would be to change the time of the day you hit the gym at. If you previously worked out at 5 pm in the evening, you should experiment with training at 9 am.
Why so? We’re glad you asked. Sometimes your body doesn’t respond to your workouts because your eating and recovery routine doesn’t fit in well with your training time. Spacing your training, diet and recovery programs well is key to a successful transformation.
How often do you make changes to your training program? Let us know in the comments below. Also, be sure to follow Generation Iron on Facebook and Twitter.
Stronglifts 5×5 vs German Volume Training: Which is Best?
Stronglifts 5×5 vs German Volume Training: Which is Best?
So your training routine has become stale, you have plateaued, and your monstrous gains have stalled, so what do you do?
So do you keep plugging along with the same routine? As the saying goes, ‘if it ain’t broke…..’ but in this case not fixing it means you won’t be able to break the mold, and potentially add to your physique. So with that said, you need to change it up. But the question is, what kind of new routine should you try?
Today I am looking at two hypertrophy based routines: Stronglifts 5×5 program, and German Volume Training (GVT).
Stronglifts 5×5 programme:
This programme is designed to build muscle and strength and was used by the legendary Reg Park.
So How it works:
You only need to train 3 days a week, and you only perform 5 sets x 5 reps on each exercise, this is usually Monday/ Wednesday/ Friday (but can be alternated, but you will need at least a days rest between each session)
To ensure proper recovery, this program advises against training on consecutive days or doing two sessions in one day.
Workout options:
You will need to alternate between workout A and workout B, so workout A would be performed on Monday and workout B on Wednesday and then back to A on Friday.
Workout A. Workout B.
At the beginning of the program start with 50% of your 5 rep max and then add 5lbs/2.5kg of total weight to each exercise (each lift), and then progressively during each week keep doing this until you can’t get 5 reps on all 5 sets anymore.
If you happen to stall on an exercise and cannot perform 5 reps then take off 10% of the weight. This should help get your back on track for that particular session and the decrease in weight should only apply to that session only,, the next workout session should be back to your previous weight load.
This is a great beginner or even a great back to basics program, and it’s also a great program if you don’t have access to any fancy equipment.
This kind of workout is efficient as more muscle groups are being stimulated simultaneously, it is also more functional, it can burn more calories, and because compound movements create more muscle damage, it can lead to the increased levels of testosterone and Growth Hormone (GH).
It sounds like a winning formula to me, so now let’s have a look at German Volume Training.
German Volume Training (GVT) is designed to hit your larger muscle groups with intensity, and it is very simple in its execution: 10 sets x 10 reps.
The premise is that the 10 set method originated in Germany in the 70’s, and was used in the off season by weightlifters to help them gain lean mass, and the GVT method was cultivated further by Canadian weightlifter Jacques Demers.
So Why choose GVT:
This workout will help in maximising blood flow, as the muscles are hit using high volumes, and by repeatedly hitting the muscles with this kind of intensity it will allow for increased muscle hypertrophy.
The Workout:
Ten sets of ten reps, with the same weight for each exercise, so pick a weight which is suitable for that duration, so approximately 50-60% of your 1 Rep Max (1RM)
With a rest period of 60 seconds between sets
So if your 1RM for squat is 315lbs, your weight would be approximately 126-157lbs.
Due to the intensity of the workout one exercise per body part would be sufficient, in my workout plan below I have added some optional exercises too for those that can;t help themselves.
Also this workout should not be exceeded for more than 4 weeks as it could lead to injury.
Workout split:
Monday: Quads + Hams + upper abs
Tuesday: Rest
Wednesday: Chest + Biceps + lower abs
Thursday: Rest
Friday: Back + Triceps
Saturday: Shoulders + Calves + obliques
Sunday: Rest
Monday:
Quads: Front squats: 10 x 10 reps
Leg extension 3 x 10 reps (optional)
Hamstrings: Stiff leg deadlift: 10 x 10 reps
Lying leg curl 3 x 10 reps (optional)
Upper abs: weighted cable crunch 10 x 10 reps
Tuesday: rest
Wednesday:
Chest: DB flat bench press: 10 x 10 reps
DB flyes: 3 x 10 reps (optional)
Biceps: EZ bar curl: 10 x 10 reps
Lower abs: weighted knee raises 10 x 10 reps
Thursday: rest
Friday:
Back: single arm DB row 10 x 10 reps
Weighted pull ups: 3 x 10 reps (optional)
Triceps: lying down EZ bar French press 10 x 10 reps
Saturday:
Shoulders: clean and press 10 x 10 reps
Calves: Seated calf raises: 10 x 10 reps
Donkey calf raises: 10 x 10 reps (optional)
Oblique’s: weighted oblique crunch (with a plate or cables) 10 x 10 reps
Sunday: rest
As with 5 x 5 even though GVT isn’t all compound movements it is still a great regimen for building lean muscle, burning fat and increasing strength.
So which routine is better? A study from 2017 found ‘the 10 sets method, is no more effective than performing 5 sets per exercise for increasing muscle hypertrophy and strength’.
The study also goes on to state that ‘To maximize the training effects, 4–6 sets per resistance exercise is recommended as it appears that muscular hypertrophy will plateau beyond this range and may even regress due to overtraining’
So this would seem to suggest that 5 x 5 would be a more practical approach than GVT but not enough research has been done specifically on 5 x 5.
Conclusion:
So in conclusion 5×5 V GVT? Why not mix it up and combine the two? Such as 10 sets x 5 reps per exercise with a weight load similar to that of GVT, or go a bit heavier and attempt 5 sets of 10 reps, (with a rest pause if you start to fail).
The beauty here is that as long as it works there is no right or wrong routine.
References:
https://journals.lww.com/nsca-jscr/Fulltext/2017/11000/Effects_of_a_Modified_German_Volume_Training.21.aspx
https://pubmed.ncbi.nlm.nih.gov/27102172/
https://pubmed.ncbi.nlm.nih.gov/25932981/
https://pubmed.ncbi.nlm.nih.gov/24732784/
https://www.ncbi.nlm.nih.gov/pmc/articles/PMC5969184/
https://www.ncbi.nlm.nih.gov/pmc/articles/PMC6303131/
https://www.mdpi.com/2075-4663/6/1/7/htm
After Eddie Hall Mentions His Mom, Thor Bjornsson Attacks Him at Press Conference
Eddie Hall and Thor Bjornsson are ready to go to war.
Eddie Hall and Thor Bjornsson nearly came to blows at the press conference ahead of their bout this Saturday. Hall crossed the line after he mentioned Thor’s mother.
These two really don’t like each other. While it’s no secret that Thor and Eddie Hall have always been rivals, their beef has reached a whole new level. They’ve had several run ins before the fight, each time the meets almost resulting in a full blown brawl.
Hall has been brash and in Thor’s face at every turn. It’s surprising that the two haven’t come to blows, especially after the first face to face this week. Hall even spit at Thor who returned fire as well. Luckily there were enough people between them to prevent the two behemoths from clashing.
Their second run in with each other happened during a sit down meet that saw the two once again trading scornful trash talk. Luckily they were both able to control themselves before things turned physical.
The recent press conference however was a whole different story.
At the press conference Eddie Hall made the bold move to tell Thor Bjornsson to “quiet your mum.” It was perhaps the worst thing that Hall could have said.
Obviously Thor Bjornsson wasn’t happy and Eddie Hall may have just opened a can of worms he won’t be able to close. You can see the entire press conference below.
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With just one more sleep to go the heaviest boxing match in history will go down as Hafthor Bjornsson (335lbs) locks horns with Eddie Hall (313.5lbs).
Who do you think wins this strongman boxing match?
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.
Why Muscle Building Is the New Anti-Aging Therapy?
Meet the World’s Strongest Grannies
Aging, wrinkles, and lines are an inevitable part of this life. The aging process is associated with loss in muscle mass which is referred to as sarcopenia. This is the decline of muscle strength after one has reached 30 years but becomes more dramatic at the age of 50 and beyond 60 years. When one’s strength reduces, they tend to face high incidents of accident falls as it is seen among elderly people which can compromise the quality of their life. Anti-Aging Therapy is important as soon as possible.
Muscle building is one of the best ways to delay, prevent aging, and being able to improve your longevity. It is also able to prevent or reduce symptoms of many chronic diseases that come with aging. Such as back pains, arthritis, diabetes, and depression according to the center’s diseases control and prevention program.
Resistance training is one of the best ways to help slow muscle strength decline. It not only helps maintain muscle strength and power it also makes everyday activities like cleaning, cooking, and climbing the stairs a lot easier.
Muscle building also helps you improve the bone density, this helps your bones to be strong hence when your body breaks down it replaces it with new bone tissue. Without any kind of exercise, your bone mass stops increasing with time. At the age of 40s and 50s, you start to lose more bone than you can make.
Anti-Aging Therapy
Old people tend to have low cognition ability, they move and do most of their activities slowly. Muscle building helps improve cognition, this is the ability to be able to shift quickly between tasks, ignore irreverent information and plan activities. These are all signs of good cognitive function, according to the national institute of aging. Studies have shown that physical activity is now the most promising method for improving cognition and reducing the risk of age-related cognitive decline.
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Physical fitness of men and women is an excellent predictor of life expectancy, for those who are healthy and also those suffering from some diseases like heart disease. Over the last several years numerous epidemiological studies have reported a strong association between muscle building and physical fitness to the mortality index of the population. Being physically fit reduces all-cause mortality. When you improve your physical fitness, you reduce the risk of death by 44%. on the end of DNA strands. Their length decreases with aging, meaning the cells can no longer be able to divide.
Several studies.
Muscle building as assessed by the manual dynamometer test is considered to be a dependable marker of health and well-being and a good predictor of mortality and the expectancy of a person to be able to live independently.
Trish Muldrok
Trish Muldrok is one of the strongest women of her age on this planet. She had not picked up a dumbbell until she was in her early 40s. When asked Muldrok says that she discovered the sport by chance or you can say by accident while she went to the gym for the first time at 42 years old to support a shy friend.
While at just 1.5 meters tall and weighing 46kg the grandmother can lift three times her body weight. At the age of 61 years old Trisha Muldrock had won 17 world masters powerlifting championship gold medals and currently holds seven world records.
She holds the international powerlifting federations world masters, three of them between the age of 60 to 69, women equipped records in the under 47 kg lass for the squat 115.5 kg, 136.5kg, and total 316kg.
Willie Murphy
Willie Murphy is a 77 years old woman from Rochester Newyork. This 48 kg grandmother can do feats of strength that people of her age might find difficult to do. She can do one-handed push-ups, handed pull-ups, and fingertip push-ups without that much of a struggle. In 2014 Willie won the coveted world natural powerlifting federation lifter.
She started doing lifting and exercises a few years ago when she saw a sign at her local YMCA for a competition involving weightlifting.
Mary Duffy
Mary Duffy a 71 years old grandmother from Trumbull in Connecticut USA started gym work at the age of 59 to lose weight and instead got hooked on lifting weights. She spends around 20 hours a week in the gym pumping iron and exercising and has been able to achieve more than 30 state and world records to her name.
This grandma holds world records for deadlifting 250lb as well as squatting 175lb and benching 125lb. Mary says that going to the gym and working out helps her feel way better than she felt in her 40s.
Related Article:: Top 4 Frauds About Steroids, HGH, and Anti-Aging
At the age of 64 in 2014 Mary gathered enough courage to enter her first powerlifting competition. Despite training more than 20 hours a week which is about six hours every day, people still judge her for her age. Initially, Mary first attended the gym to lose weight that she realized she put on a lot of weight while mourning her mother’s death. After she lost the weight is when she realized training made her happier and that she was enjoying training.
Joan MacDonald
Joan McDonald is a 74-year-old who proved that it is never too late to make big changes in your life. At the age of 70, Joan was on multiple medications for acid reflux, high cholesterol, and high blood pressure. Doctors were telling her that she needs to up her dosage unless she changed her lifestyle drastically.
She knew she was ready to change her life as she was already tired of taking the meds and feeling helpless. She shared her desire to start living a healthier life with her daughter Michelle. Who had been pushing her to prioritize her health for years Michelle enrolled her mom in an online workout program to help with her exercise.
Soon she started taking walks as her form of cardio, weightlifting and even started practicing yoga. Today MacDonald has been able to lose 62 pounds and her doctors have told her that she no longer needs to take the medication she was on.
When she first started working out, she says that she was focused to build her overall strength and endurance. It is not as easy as it may appear, a lot of commitment and patience are needed to be able to achieve the overall result. Initially, her aim was just to lose weight, but now she says that she works out to feel strong. It is about challenging yourself to achieve more than you thought was possible
It’s all about hard work, MacDonald has been able to launch a ‘Train with Joan’ website where she influences others to follow her steps. Her advice to old women is that age is just a number and there is no specific age you cannot start from.
Edith Murway
Edith Murway, the 100-year-old woman becomes the world’s oldest powerlifter. Despite her old age Edith has impressed and inspired many people to start training. She says that she gained the confidence to go to the gym from a friend who persistently encouraged her to start weightlifting and gave her the moral support that she needed at the time.
Many people her age often become weaker by the time they hit their 90s. But Edith still has the strength of a champion which is an inspiration to many to start working out. She has also had a competition named after her in 2018 ‘Edith Traina Inspiration’. Which is hosted for both young and old weightlifters.
Conclusion
Aging is a physiological process that can be delayed or accelerated with the type of lifestyle you chose to live. The most scientific evidence shows that physical fitness and muscle building is currently the best way to prevent or at least delay the process of aging. Muscle building always brings benefits, irrespective of the age, sex or health condition of the person who undertakes it.
In contrast lack of any exercise accelerates aging which includes one appearing older than they are. People who remain physically active, eat the correct food and avoid risk factors. They tend to look younger and maintain a more youthful nature. Recent research has shown that muscle building and physical fitness are excellent predictors of the quality of life. Their life expectancy and prevent those diseases that are associated with old age. In conclusion Muscle building is the best medicine available today for dealing with aging. There is a lot that is not yet known in regards to aging. But what we do know is that there is a lot of benefits in muscle building and exercising. The best thing is that it is never too late to start. You can begin your physical fitness at any age when you feel ready.
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Muscle building enhances your way of doing things, gives you more energy irrespective of your age. Nowadays old people can do the same activities as the young ones. Due to physical fitness and eating the correct food.
Natural Bodybuilder Anitra Jeffery Shares Tips to Increase Your Squat
INBA PNBA Physique Pro Anitra Jeffery shares the mobility exercises that will increase your squat.
If you’ve been lifting weights for a while, you probably know that the squat is one of the most essential lifts. The squat is considered the king of all exercises, and it’s one of the big three movements – squat, bench press, deadlift. How much weight you can squat is a good indicator of your overall strength. The question is: how can we increase your squat?
Fortunately, the squat targets the largest muscle in your body – your gluteus maximus (butt). And your legs host large muscles, so it’s easier to increase the weight on squats than isolation movements, such as barbell curl, which targets a much smaller group – biceps.
In addition, International Natural Bodybuilder Association (INBA)/Professional Natural Bodybuilding Association (PNBA) Physique Pro Anitra Jeffery shares mobility and stability exercises you can add to your regimen to increase your squat. Anitra Jeffery placed in the top five at 2021 Natural Olympia in the Women’s Physique division.
The more mobile you are, the more range of motion you’ll have. Therefore, you’ll be able to squat down lower with heavier weights to build strength and muscle. And if you have more stability, you’ll be able to control more weight.
Anitra Jeffery’s Tips to Increase Your Squat
In an Instagram (IG) post posted by Anitra Jeffery on January 7th, 2022, she stated:
“If you want to be able to do the staple exercises that you need for gains, such as squats and lunges,
don’t skip mobility and stability training.
If you know you’re always short on time, add to your warmups or on your active rest days.
Inchworm—multi-joint, dynamic exercise; can increase strength and muscular endurance throughout the entire body- emphasis on shoulders and core; great stretch for hamstrings and calves; can work abs better than situps and crunches
Quadruped Torso twist & reach/T-Spine rotation- increases t-spine mobility; open up chest muscles; loosen back muscles
Birddog— strengthens the core and hips; improves stability, encourages a neutral spine, and relieves low back pain, can strengthen back muscles; promotes proper posture and increases range of motion”
Below you can see Anitra Jeffery’s full IG post with clips of her performing each mobility/stability movement.
https://www.instagram.com/p/CYbz0LorHMn/?utm_source=ig_web_copy_link
Mobility and Stability Exercises
Anitra Jeffery asserts that mobility and stability exercises are essential for making progress on your squat. Jeffery recommends inchworm, quadruped torso twist and reaches/T-spine rotation, and bird dogs.
Inchworms strengthen your shoulders and core and make your hamstrings and calves more flexible. In addition, quadruped torso twist and reach/T-spine rotation increases the mobility of your thoracic mobility (thorax) and prevents lower back pain. Bird dogs also improve lower back pain and strengthen your core and hip stability.
INBA PNBA Physique Division
Anitra Jeffery competes in the Women’s Physique class. Women in the Physique division are scored on symmetry, muscularity, definition, (conditioning), and stage presence. It’s even more critical for athletes in the Physique class to have more muscle mass than other classes such as Bikini Divas, where the competitors are smaller. However, Women’s Bodybuilding contenders store the most muscle.
Recap
Having good stability and mobility is imperative for the squat. Make inchworms, quadruped torso twist and reach/T-spine rotation, and bird dogs part of your weekly training plan to add weight to your squat.
Share this article on Instagram, Facebook, or Twitter to help your fellow lifting brothers and sisters increase their squat!
Arnold Schwarzenegger Speaks In Favor Of Russian People, Slams Government For War
Arnold Schwarzenegger believes this is a government issues, not one with the Russian people.
Arnold Schwarzenegger is known as the best bodybuilder of all-time but he is also a politician who keeps up with the events from around the world. Recently, Schwarzenegger posted a video speaking on the current war going on between Ukraine and Russia.
Schwarzenegger spoke on his personal feelings. He has always respected Russian people and it began from a young age. Schwarzenegger spoke on a specific incident when he saw Yuri Petrovich Plasov compete at the World Weightlifting Championships. Plasov became the first person to lift 200kg above his head. Schwarzenegger was able to meet the powerlifter backstage and since then, he has been nothing but respectful to the Russians.
“Ever since I was 14 years old, I’ve had nothing but affection and respect for the people of Russia. the strength and the heart of the Russian people have always inspired me. That is why I hope that you will let me tell you the truth about the war in Ukraine and what is happening there.”
Arnold Schwarzenegger felt the need to speak his mind on the war because of his personal feelings. He went into great detail on how this is an issue with the Russian government and the reputation of the people should not be diminished.
“No one likes to hear something critical of their government, I understand that. But as a long time friend of the Russian people, I hope you hear what I have to say. And may I remind you that I speak with the same heartfelt concern as I spoke to the American people when there was an attempted insurrection on January 6th last year when a wild crowd was storming the U.S. Capitol trying to overthrow our government.”
“I know your government has told you that this is a war to denazify Ukraine. Denazify Ukraine? This is not true. Ukraine is a country with a Jewish president, a Jewish president I might add, whose father’s three brothers were all murdered by the Nazis. You see, Ukraine did not start this war. Neither did nationalists or Nazis. Those in power in the Kremlin started this war. This is not the Russian people’s war.”
Arnold Schwarzenegger has not been shy about speaking his mind and when he talks, people listen. He has had some controversial takes in the past but this is one he believes will help the overall viewpoint of the war that is happening.
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How Wrist Wraps Enhance Bodyweight Workouts For Support & Stability
Use wrist wraps in efforts to enhance those bodyweight workouts.
We often find ourselves lifting big weight and neglecting the fact that bodyweight workouts can actually enhance our routine. A great bodyweight workout has the ability to provide for convenience and allow us the versatility of performing this anywhere and at anytime, however, for those of us looking to gain muscle and increase size, we look down on bodyweight workouts.
But we shouldn’t because these can greatly influence our gains with the right approach. For those concerned about unwanted soreness caused by those bodyweight workouts that target the upper body, fear not. Wrist wraps are a great lifting accessory that translates well into both bodyweight and weightlifting exercises. The right option for support and added stability, wrist wraps will go a long way for your routine.
Let’s take a look at both bodyweight workouts and wrist wraps to see how these two correlate. A great bodyweight workout can take our routine to new heights and a quality pair of wrist wraps will be a game changer when it comes to all of those support and stability goals.
Benefits Of Bodyweight Workouts
While we all love to lift big weight and take advantage of those machines in the gym, looking to bodyweight exercises also has plenty of perks. The benefits of bodyweight exercises will prove to you why you should put these into your routine and maybe even put an increased focus on these as well.
Benefits of bodyweight workouts include:
Convenient and versatile: These can be done anytime and anywhere and serve as a great workout with no equipment needed so you never have an excuse to not get a great workout.
Can build muscle: Bodyweight exercises actually can build muscle and it would be a mistake to neglect what these can do for all your gains (1).
Lower risk of injury: Without using weights and the sheer amount of load that weights can cause, what you will find is your risk of injury is lower and you can better tackle those recovery needs pain free.
Progression is strictly rep based: You can keep track of progress by counting how many you perform. If you start at ten push-ups and work to fifty, it is a clear line of progress in your strength goals.
Get that heart rate up: Work to elevate your heart rate to give yourself increased calorie burn and the chance at a great aerobic workout to increase endurance and shed some unwanted fat (2).
Perfect for all levels: Bodyweight exercises are perfect for people of all experience levels and will fit nicely into any number of routines.
Related: 10 Best Bodyweight Exercises For Building Muscle
Are Bodyweight Workouts Worth It Over Weightlifting?
Bodyweight workouts are better than weightlifting if it comes to the right person. Both are highly effective forms for seeing gains, however, depending on who you are and what your intended goals are, you can better tackle any and all of those exercise needs.
Given the above benefits, it would appear that bodyweight workouts can offer great gains to you, but so can weightlifting. For those who are more into seeing muscle growth with strength and size, weightlifting is for you. Those looking to build muscle and get the heart rate going in a convenient way with less load, then bodyweight exercises are for you. While it is a preference, you just need to know what your intended goals are.
How Wrist Wraps Benefit You
Wrist wraps are a workout accessory used by many to improve their lifts and overall training. However, wrist wraps can benefit your bodyweight workouts and is something to consider, especially for those prone to wrist pain and potential problems with wrist support and stability.
Benefits of wrist wraps include:
Stabilize your wrist: For those who want a solid grip or a more stable feel when working out, wrist wraps will hold your wrist in place to prevent excess movement that can cause unwanted pain and injury (3).
Provide better grip: A better grip allows for more comfort and if you are undertaking an aggressive workout, the more comfortable you are, the better you will perform (4).
Support high volume and intensity: For those more intense movements, what you will find is wrist wraps will keep your wrists supported and able to tackle any of those problems.
How Wrist Wraps Benefit Those Bodyweight Workouts
One may be wondering how exactly wrist wraps can benefit your bodyweight workouts. Without lifting weight, why is it important to use wrist wraps? Well, wrist wraps can provide that comfort, support, and stability for a number of bodyweight exercises, especially with the intensity and strain of certain movements.
Think of a push-up. Your wrists are constantly moving and overtime, that wear and tear can cause unwanted pain. Or the burpee, where the explosiveness of this movement and the catching of yourself on the ground can be a lot on your wrists. With wrist wraps, what you will find is that you are better supported for intensity, more stable during those static exercises, and better assisted for those more dynamic ones.
Related: Best Bodyweight Partner Exercises To Add To Your Workouts
Certain Bodyweight Exercises With A Focus On Wrist Wraps
Let’s take a look at a few bodyweight exercises that you should use wrist wraps with to enhance gains and work for the best protection and support.
Great wrist wrap bodyweight exercises include:
Push-Ups
Planks
Dips
Pull-ups
Burpees
Hand Walks
Check out our list of the Best Wrist Wraps for more great support and stabilizing products!
Wrap Up
Bodyweight exercise are perfect to include in your workout and when placed into your routine, you will see great gains minus the weight. While the load and increased strain on your wrists can be a lot, including wrist wraps in your routine is something to heavily consider for they can offer support, stability, and a great sense of comfort for those lifts. If you want to take advantage of a great bodyweight workout without worrying about unwanted wrist pain, then definitely consider wrist wraps in your gym bag.
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
Martins, F.; et al. (2018). “High-intensity body weight training is comparable to combined training in changes in muscle mass, physical performance, inflammatory markers and metabolic health in postmenopausal women at high risk for type 2 diabetes mellitus: A randomized controlled clinical trial”. (source)
Willis, L.; et al. (2012). “Effects of aerobic and/or resistance training on body mass and fat mass in overweight or obese adults”. (source)
Weiss, A. K.; Tsai, H. H.; Puffer J. C. (2002). “Bilateral Wrist Pain-Weightlifter”. (source)
Lee, Julia-Ann; Sechachalam, Sreedharan (2016). “The Effect of Wrist Position on Grip Endurance and Grip Strength”. (source)