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Hafthor Bjornsson Speaks On Heated Exchange With Eddie Hall During Face-Off
Hafthor Bjornsson took time to answer some questions he has been receiving since the incident.
The boxing match between Hafthor Bjornsson and Eddie Hall is scheduled for Saturday. It will take place at the Dubai Duty-Free Tennis stadium in the United Arab Emirates. Like any fight, there was a face-off between fighters and it got heated. Bjornsson recently took to social media to discuss the interaction.
The two strongmen turned boxers had to be separated after words were exchanged and there was even some spitting. Security had to intervene on the face-off and many questions were raised. Bjornsson took to his YouTube page to explain his side of the event.
Bjornsson claims that he was preparing to train when he received word for the first time that Hall would be making an appearance.
“I had no idea that this was happening. It was an obvious setup that Eddie was in on.
Things got pretty heated, insults were thrown and it ended with Eddie being dragged out of the building, severely injuring someone involved, whilst trying to spit on me. I did spit back, not my finest moment but the adrenaline was cranked and I was shocked that he would do something so disgusting.”
Hafthor Bjornsson claims this was not a planned face-off but a setup by Eddie Hall. Regardless, the two met and it was exactly the outcome that was expected. This is a match between two former strongmen who began their rivalry early on. Bjornsson broke Hall’s deadlift record after Hall became the first man to move 500kg. Bjornsson set the new mark by a single kilogram.
Bjornsson continued to explain that he wanted to keep the situation calm and not risk having the fight called off.
“Regardless I managed to keep quite calm, all things considered, as I didn’t want to throw two years of hard work out the window.”
There is no doubt that there will be plenty of fireworks on Saturday night. This is a fight that is a long time coming, especially when it was originally scheduled for September. Both Hafthor Bjornsson and Eddie Hall have been waiting to step in the ring and fans have been waiting to see the outcome. We are just four days away from watching it all play out.
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The Ins and Outs Of Protein Powder For Beginners
Protein powder is an incredible supplement that beginners need to know about.
We as experienced lifters may have an entire supplement shelf stacked with our favorites, but for those of us beginners who may not entirely know what to look for, start with protein powder. What these supplements can do are work wonders for your gains and allow you to thrive both inside and out of the gym.
As a beginner, you are still learning the ropes, and that is totally cool, but now it’s time to dive in and see what is out there to take your training to the next level. By putting an emphasis on protein and knowing just what protein can do for you, you will better set yourself up to see the best gains possible.
Let’s take a look at protein powder so you as a beginner know exactly what to do when it comes to building muscle and enhancing recovery. With the right approach as a beginner to all things protein powder, you will better set yourself up for the best gains possible.
What Is Protein Powder?
Protein powder is a supplement derived from either whey (dairy) or a plant-based form (brown rice, pea, etc.) used to increase muscle growth, enhance recovery, and aid in those weight loss efforts.
Since protein is the building block of all muscle, by putting this into your routine, what you will find is a great supplement able to tackle all of those lifting and recovery wants and needs (1).
Related: How To Eat More Protein
A highly effective and safe supplement, a protein powder is exactly what you need to see the best gains possible, and as a beginner, the right powder on your shelf can make all the difference. It just takes knowing the ins and out of what a good powder can do for your gains.
Benefits Of Protein Powder
The benefits of a protein powder are hard to ignore and it would be a disservice to do so. With the right supplement on your shelf, you will see the best gains in no time with no hassle or stress to you, your wallet, or your gains.
Benefits of protein powder include:
Great source of protein: Protein powders are packed with protein to give you that extra boost and serve as simple and convenient ways to get protein. This is with either a whey protein or a plant-based protein.
Serious muscle growth: Since protein is essential for muscle growth, having a powder that works to build muscle and enhance your gains is important as you look to build that shredded physique (2).
Enhanced recovery: Protein not only enhances growth but can help repair those damaged muscles. With a top tier protein powder, your recovery goals are right around the corner (3).
Help keep you full: These can help keep you full since protein does a great job with that. It will eliminate your desire to snack and help curb hunger by pumping you with other nutrients.
Aid in weight loss: By keeping you more full and curbing hunger, it will help with weight loss and enhance all those goals so you see that desired physique unfold. This can also help with your body composition as well (4).
The Ins and Outs of Protein Powder For Beginners
Let’s get into some of the finer details and potential questions a beginner would have on protein powders as they look to progress further into their training and recovery process.
Why Protein Powder Matters
Protein powder matters because it is a convenient way to get protein immediately after a workout. Those grueling workouts exhaust us but with the right approach to training, all of our gains will be covered in no time and protein powder can fix that. For those on-the-go needs, like heading home from the gym, a protein powder is something that you will absolutely love to have for what it can do for gains.
What To Look For
There are a few key factors to look for. The first is whether you want whey or plant-based powder. For those following certain diets, or who are sensitive to dairy, a plant-based powder is a perfectly fine option for your protein powder.
Also look for reputability and honesty in the company. With a saturated market, some companies may be out there looking to make a quick buck but there are plenty who pride themselves on the honesty and transparency of their product which can seriously increase growth.
Of course, look for price. These supplements can start to get expensive but looking to price and how many servings you get is important as you look to build that muscle and enhance recovery all while having it be affordable.
Related: How Whey Protein & Oats Work To Build Serious Muscle
Is It Safe?
Protein powder is a safe supplement to take but it is always best to read the label and consult a doctor is you have questions. A widely studied supplement, there is plenty of scientific backing to give you the option to read up on the safety, effectiveness, and overall ability of what protein powder can do.
When Should I Take It?
The best time to take a protein powder is right after a workout. You’ve depleted your body and now its time to pump those nutrients back in to see the best growth, recovery, and weight loss efforts. Somewhere in the ball park of 15-60 minutes after your workout is good.
Is It Worth It?
Overall, yes, protein powder is worth it. It is healthy, safe, effective, and can work wonders for your overall training and performance goals, as well as health and wellness. The right powder is exactly what you need to see the best gains possible.
Check out our list of the Best Protein Powders for more great muscle building and recovery supplements!
Wrap Up
Protein powder has the ability to help us greatly and with the right approach, all you need to do is find the right one and enjoy. Able to pump us with protein and enhance muscle growth, recovery, and weight loss, beginners will find this to more than helpful as they embark on their fitness journey today.
Let us know what you think in the comments below. Also, be sure to follow Generation Iron on Facebook, Twitter, and Instagram.
*Images courtesy of Envato
References
Cintineo, H.; et al. (2018). “Effects of Protein Supplementation on Performance and Recovery in Resistance and Endurance Training”. (source)
Pasiakos, S.; et al. (2015). “The effects of protein supplements on muscle mass, strength, and aerobic and anaerobic power in healthy adults: a systematic review”. (source)
Pasiakos, S.; et al. (2014). “Effects of protein supplement on muscle damage, soreness and recovery of muscle function and physical performance: a systematic review”. (source)
Leidy, H.; et al. (2015). “The role of protein in weight loss and maintenance”. (source)
Bodybuilding Promoter Chris Minnes: How Prize Money Is Determined… And How It Can Be Raised
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Bodybuilding promoter Chris Minnes goes into transparent detail about how bodybuilding prize money is determined and ways in which the sport can raise higher payouts.
Bodybuilding competitions, the athletes who compete in them, and the fans who attend them are the lifeblood of the growing sport. But many believe that the sport will hit a plateau in growth and popularity if the prize money cannot be raised to higher amounts. While passion is an important factor for athletes who compete in bodybuilding – prize money is what allows these competitors to become career athletes. So what can be done to increase total prize money and help further grow the sport? In our latest GI Exclusive, bodybuilding promoter Chris Minnes explains how prize money works and what can be done to increase it.
Prize money for big events such as the Mr. Olympia and Arnold Classic often catch a lot of attention due to their big payouts. However, only one bodybuilder can earn first place, and the big cash prize, per year. Beyond these two pinnacle shows, the remaining pro shows offer relatively much lower amounts. Unlike other team pro sports like Football, Baseball, or Basketball – bodybuilders do not get paid simply for being pros and competing. They have to win.
This causes most pro bodybuilders to find other sources of income – as prize money alone cannot support their careers. While there is a successful infrastructure of entrepreneurial spirit and sponsorships – some believe that the sport needs bigger cash prizes in order to further grow into the next step. This, of course, is easier said than done. That’s why we turned to Chris Minnes, a successful bodybuilding promoter, to help explain the prize money process.
Everything you need to know about bodybuilding prize money
Chris Minnes starst off by explaining the NPC and IFBB Pro leagues have a minimum required cash purse. Most starting NPC and Pro shows will start at this minimum amount as they attempt to build more attention in order to grow the competition in the future. Running a bodybuilding competition comes with costs beyond running the event including registration fees to the league in order to legally put on the show.
So how do bodybuilding shows get past the prize money minimum while also still making a profit? Chris Minnes explains the next go-to decision is to bring in sponsors to help allow for higher cash prizes. But as Minnes further explains – even high level sponsorships cannot cover the cost of a big bodybuilding prize similar to what you’d see at the Mr. Olympia. So if sponsorships aren’t enough – what can be done?
Luckily the rise of the internet has allowed for much more direct advertising of a bodybuilding show. And most recently, PPV live streaming is finally getting a foothold on competitive bodybuilding – with even mid-tier shows being able to somewhat easily set up a stream. This opens up the possible ticket sales astronomically in theory. No longer is a local NPC or IFBB Pro show limited by it’s location. It can be seen across the world.
Yet the technological ability is only one part of the equation. Promoters still need to get people interested in large enough droves to bring in bigger revenue for bigger prize money. With so many competitions each year – getting to stand out for a more local show can be challenging.
This, Chris Minnes argues, is where the power of the athletes is vastly important. Minnes believes that athletes need to promote the events they compete in far more and far earlier to help drive sales. This just isn’t a plea for free advertising to make Minnes more money. It’s to make the competition earn more money so he can then raise the quality of the show and raise the prize money. Minnes believes that athletes, with their own online followings, can help directly improve their own profits by helping to promote shows.
Lastly, Chris Minnes also talks about how piracy is becoming an increased problem in the era of live streaming PPV events. Bodybuilding promoters do not have the massive network on the same level as a UFC PPV event – so it cannot obtain the same kind of security to stop illegal free streams. Minnes claims that he has seen pirated streams of his shows garner tens of thousands of views. In his mind – that’s the fans directly stealing prize money from the athletes.
There are a lot of hurdles to overcome – and many can perhaps be consider growing pains as the sport evolves alongside new technological options. You can watch Chris Minnes talk about it in full and refreshing transparent detail in our latest GI Exclusive interview segment above.
Seth Feroce Does Intense WOD Diane CrossFit Workout
Seth Feroce has become a true CrossFit enthusiast.
Seth Feroce does some intense CrossFit training, taking on the WOD Diane challenge. Feroce has been on a mission to incorporate functional training into his workout program to aid longevity.
Seth Feroce has become a functional strength beast. The bodybuilder has come to be known for a multitude of things in the past few years. Firstly that he’s a man who speaks his mind and doesn’t sugarcoat things for anyone. He’s also become an advocate against using copious amounts of gear. And now he’s becoming known for his dedication to functional strength training.
While bodybuilding may build a great outer shell, it’s not a clear indicator of athleticism. Seth Feroce has chosen to change all that. Intent on being functionally strong as well as looking like a beast, Feroce has been training hard in a multitude of disciplines.
Recently the bodybuilder has been incorporating CrossFit training into his workouts. If you let Seth Feroce explain it he’s feeling stronger and more athletic than ever.
Intensity.
You better be training with it.
I don’t give a f*ck what you do for training. Bro split, push pull legs, powerlifting, strongman, CrossFit, Ironman.
Beginner, Advanced, Professional, IDGAF!
You just better not be a pussy!
Train with intensity!
Let out your emotions!
Stop holding it in.
Stop holding yourself back.
Stop thinking you’re not meant for it.
Let it all out!
Emotions, anger, hate, excitement, happiness, resentment, love….drain yourself of every single thing.
And Don’t lie to yourself.
You have to be able to look at yourself and say you gave it your all.
Every day.
It’s not supposed to get easier.
Do Work.
Live with Intensity!
CrossFit Stan
Recently Seth Feroce took on the infamous WOD Diane challenge. Feroce pushed himself to the limit as he crushed the functional training program.
“I just did a bunch of hard sh*t in a row to be durable, functional and f*ble. I want to be able to run around, be functional with the kids, not die of a heart attack and look great.”
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It’s clear that Seth Feroce is taking his functional training seriously. Feroce has been clear about focusing on longevity and being a presence in his family’s lives. With bodybuilders passing away at such young ages it’s great to see that Feroce is serious about taking care of his health and leading by example.
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.
Jake Paul Offers to Setup $60 Million Boxing Match Between Kanye West And Pete Davidson
Jake Paul has offered both parties $30 million to take on this challenge.
Jake Paul has become a huge name in boxing because of his antics in and out of the ring to go along with his persona. Now, he is willing to setup a fight that does not involve himself. Paul recently issued an offer to both Kanye West and Pete Davidson of $30 million each to compete in a boxing match.
Paul took to Twitter and his Instagram story to explain the terms of the fight. The money will be taken care of before the six-round boxing match. It is clear that Paul is willing to pay up to make this happen and that is no surprise given his history.
“So I have an official offer for Kanye West and Pete Davidson. Most Valuable Promotions certified. I got $30 million for each of you, guaranteed, plus pay-per-view upside for a six-round boxing match. Let’s make it happen. Let’s settle this thing like men before the children start getting impacted by y’all’s antics. Let’s make it happen.”
This is not the first time that Jake Paul has offered to throw around big money to setup a fight. Usually it involves the former YouTuber taking on a big name, such as the offers made to Conor McGregor. This time, Paul is using his platform to make an offer to two stars that have been feuding in public recently.
It is almost certain that neither Kanye West or Pete Davidson will accept this offer but it would certainly be lucrative if it happened. Davidson has been dating West’s ex-wife Kim Kardashian and this has sparked some problems between the two. So much so that Davidson was portrayed in one of West’s music videos as someone being kidnapped.
The drama has taken bigger steps after there ere text messages leaked between the two. Davidson shared a picture of himself being in bed with Kardashian and West did not take it well. He wanted Davidson to meet at a Sunday Service while the Saturday Night Live star wanted to make it private.
So what exactly is this all worth? As of now, $60 million coming from Jake Paul. This would be part of a hypothetical wild night of boxing. Paul is also willing to make the fight between Elon Musk and Vladimir Putin happen. Musk called out Putin to a fight and Paul quickly jumped on. He offered to have this be the main event with West and Davidson appearing on the undercard. And of course, Paul included himself taking on McGregor in MMA.
This would immediately become the craziest night of fighting ever. Although it will ever happen, The thought is extremely interesting. One thing we know is that Jake Paul is not afraid to setup something like this and has put the idea out there.
For more news and updates, follow Generation Iron on Facebook, Twitter, and Instagram.
Scorpion Exercises & How They Can Help With Mobility
Whether it be the scorpion exercise or stretch, work on strength and mobility to enhance those big lifts.
When it comes to our big lifts, we all know what we need. Being strong enough to lift that weight is a given, for we all know that is the obvious essential of lifting big. A solid mindset is also one of those things to help drive that weight up as we look for those powerful results.
But mobility is something many of us take for granted and we really shouldn’t. Mobility is key to longevity and is the ability to move or be moved with ease. It requires both strength and flexibility to fully move through a full range of motion and allows us to lift big and perform functional activities effortlessly. Scorpion exercises and stretches are ways to provide for a great bodyweight warm-up or mid-workout break to enhance strength, stability, but more importantly, mobility.
The benefit to bodyweight work is that you don’t need any equipment and can perform these exercises or stretches anywhere at any time. Also, you are using the resistance of your body, allowing for time to work on form and giving yourself a unique challenge in that you are essentially lifting yourself.
When it comes to warming up and making sure our bodies are primed and ready for whatever workout comes our way, finding the right exercises can be challenging, but plenty are out there. The scorpion exercises are perfect for enhancing mobility while offering an impressive challenge that many will be envious of in the gym.
Let’s take a look at some scorpion exercises and stretches so you can see what these are all about. When it comes to enhancing mobility, these are a great way to do so while also looking to work on strengthening those stabilizer muscles and offering a unique bodyweight challenge. When strategically placed in your warm-up or workout, these scorpion exercises and stretches will help you see the results you want.
Benefits Of Scorpion Exercises & Stretches
As mentioned earlier, these exercises and stretches can work wonders for your growth and gains, but more importantly that much desired and much needed mobility to help with those bigger lifts. Working with bodyweight scorpion exercises can work for a number of benefits for your body and strength goals.
Benefits include:
Focus on hip mobility: loosen up those tight hips so you’ll be ready to move effectively and reduce your risk of injury (1).
Build strong joints: Really strengthen those joints that are important for optimal movement.
Alleviate low back pain: Take away the pain that you suffer in your low back by getting a good stretch and loosening up those tight spots (2).
Bodyweight strength: Feel like you’re giving your body a good bodyweight workout while benefiting in other ways.
Simple and convenient: These can be done anywhere and at any time so there’s no excuse to not get a good stretch in.
Scorpion Exercises
These three scorpion exercises are great for working to improve strength, power, speed, flexibility, and of course, mobility, which comes from a combination of both strength and flexibility. When placed in your routine, either at the beginning, middle, or end, these can prove to be great in the long run.
Elevated Scorpion
Almost as if this were a yoga pose, this is an advanced and challenging exercise but one that will pay off in the long run. Beyond having a strong core, this will work your arms and sheer will to stay elevated to make this happen.
How To: Begin on the ground on all four limbs. This will serve as your starting position. Keep your core engaged and you will be on the balls of your feet. As you shift your weight to one leg, work to lift the opposite leg up into the air, opening your hips as you do. You will reach your maximum range of motion when you can not go any further.
Start to rotate down towards the ground as your body begins to follow the path of your leg. As your arm lifts off the ground, continue this motion until you’re back towards the starting position. Repeat with the other side and continue for your desired number of reps.
Circular Scorpion
Very similar to the Elevated Scorpion, but this is more challenging where your focus is to start the movement where the Elevated Scorpion ends as you pivot around the extended leg in a circular motion. Although challenging, you will be proud of the results once you manage to master this.
Scorpion Stretch
This dynamic stretch may look very familiar to many of you as it works to improve hip mobility and work on flexibility and coordination. Simple to do yet loaded with great stretching benefits, this stretch is easy to learn and can be incorporated into your routine for an awesome pre-workout stretch.
How to: Lying flat on your stomach, extend both your arms out to the side and keep your feet together. As you lift one leg off the floor, cross it over towards the other side, giving a slight twist in your hips until the lifted leg’s foot touches the ground. Hold for your desired amount of time and repeat for your desired number of reps.
Wrap Up
As we all look for ways to boost our strength and physique, we need to look less towards those big lifts we all know and love and offer attention to our joints and muscles that need care. Being flexible and mobile are just two ways we can work to enhance our big lifts which will in turn aid in our shredded aesthetic. One thing to note when it comes to mobility is that strength, also referred to in this case as stability, and flexibility equals mobility. Being mobile is so important as we work through certain movements to hit a certain range of motion. The scorpion exercises and stretches are great ways to really target this and work to aid in a healthy lifestyle while promoting those gains in the gym.
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
Hrysomallis, Con (2009). “Hip Adductors’ Strength, Flexibility, and Injury Risk”. (source)
Kendall, Karen D.; Emery, Carolyn A.; Wiley, J. P.; Ferber, Reed (2015). “The effect of the addition of hip strengthening exercises to a lumbopelvic exercise programme for the treatment of non-specific low back pain: A randomized controlled trial”. (source)
A Definitive Guide To Improving Your Squat
How To Improve Your Squats
If we were asked to name an exercise that is the illest-performed in the gym – it would have to be the squats. It’s no secret that squats are one of the most beneficial and important exercises when it comes to building muscle mass and improving functional strength.
While many people take the right step of incorporating the compound exercise in their training program, only a few take out the time to learn the correct way of performing the squats.
Start Right
The squats start before you get under the bar. How and where you place the bar on your shoulders can determine the quality of the exercise. High and low bar positions are the two most popular ways of placing the barbell on your back.
The high bar is generally used by bodybuilders and/or average height individuals. Whereas, the low-bar position is used by powerlifters or taller people. Both can take time getting used to. We recommend picking the one you’re comfortable with and sticking with it.
Mind Your Step
Most people make the mistake of unracking the barbell in a lunging position. Both your feet should be under the bar as you go for the lift-off. While the foot placement might not make a difference in the beginning, it’ll prove it’s worth as you lift heavier weights.
Once the bar is unracked, you need to get in position by your second step. The first step-back should be to get at a comfortable distance from the rack, and the second should be to get in position for the squat. Don’t lift off the bar and take 5-10 steps to get in position.
Many people don’t know the correct foot placement while squatting. They either keep their feet too close or too wide. In a normal squat, your feet should be directly under your shoulders and pointing at 1’o clock.
Squats Not Good Mornings
We’re sure you know someone who bends forward while performing the squats so much so that their upper body is almost parallel to the floor at the bottom of the movement. If you can’t help but lean forward while squatting, you should consider dropping down the weights.
Another trick is to keep your chest out and look at the ceiling. Forcing your upper body to remain straight throughout the lift can take some getting used to. Warming up and stretching before squatting can also help improve your form.
Breathe Right
Breathing is one of the most overlooked aspects of working out. If you’re not already using controlled breathing in your workouts, you’re leaving gains on the table. Also, using controlled breathing while squatting isn’t as simple as breathing in while going down and breathing out while coming up.
To make the most of the exercise, you should take a deep breath at the top of the movement and hold your breath as you squat down. Exhale sharply as you return to the starting position.
Use Accessories
Using accessories like the gym belt and knee wraps can take your squatting game to the next level. A weight lifting belt combined with the new breathing technique you just learned can help you generate an incredible amount of thoracic pressure.
The knee wraps keep your joints tight and can help with generating a little push on the concentric motion. Wrist wraps, barbell pad, and weightlifting shoes are some other great accessories you should consider investing in.
How much can you squat? Let us know in the comments below. Also, be sure to follow Generation Iron on Facebook and Twitter.
The Martyn Ford Workout For Intensity & Serious Muscle Growth
Photo via @martynfordofficial Instagram
This workout from Martyn Ford will ramp up intensity for your leg, back, and arm day routines.
Martyn Ford is a bodybuilder, online influencer, and actor with an absolutely massive physique. His approach to training is nothing short of intense and his workouts are geared to give him the best growth possible, so he can thrive both inside and out of the gym.
For those of us looking to see the best gains possible, we often search and search the Internet for workouts and exercises that we think will get us there. However, what we often fail to remember is that bodybuilders and other athletes we love post their workouts online, and as living proof of what those exercises can do for an overall physique, we shouldn’t neglect to use them as resources for our own personal gains. Plus, they can be a nice change of pace from our usual workouts as well.
As someone who take their workouts seriously, Martyn shows us just how intensity can fuel the best growth. While it can be easy to flounder through a workout, if you’re going to take the time to perform it, then really commit for those few hours.
Full Name: Martyn Ford
Weight
Height
Date Of Birth
Over 300 lbs.
6’8’’
05/26/1982
Profession
Era
Nationality
Bodybuilder, Social Media Influencer, Actor
2010
English
This workout from Martyn will show us just how a leg day, back day, and arm day workout should be done to see great intensity and an overall sense of accomplishment from a great workout. With our busy schedules, these workouts are short and sweet, but packed with intensity.
Photo via @martynfordofficial Instagram
About Martyn Ford
Martyn Ford was into sport and athletics from a young age and became captivated by cricket. While this wasn’t the most popular sport amongst his age group, some kids picked on him for his choice as opposed their usual choice of soccer. But Martyn was good and started to perform well and win competitions.
However, Martyn suffered an injury and an infection occurred as a result. He was forced to change directions when it came to cricket and took up bodybuilding instead. A great way to get some of his frustrations out, he found this to be something he wanted to continue.
From there, it was no stopping Martyn and his hard work inside the gym translated to outside of it. Not only is he someone to pay attention to for his physical attributes of lifting, but he is also an online influencer and actor, bringing his talents to other industries as well.
Photo via @martynfordofficial Instagram
Martyn Ford Training Routine
This Martyn Ford workout is something we can all learn from, given the select exercises and the intensity he brings. What you will find is a great leg day, back day, and arm day routine, perfect for seeing the best growth possible and adding to that massive physique. With the right approach to lifting, we can all see great gains like Martyn himself.
Leg Day
While Martyn’s sets and reps weren’t stated for this workout, what he does is decline in reps while he adds on more weight. However, he continues to work within a reasonable rep range so as to not do just one rep and call it a day.
Back Day
When it comes to Martyn’s back day, he makes sure to do 2-3 sets for each exercise that are strictly warm-ups. Everything must be loose and ready to go and with a priority on warming up, your body will be primed for action.
For those working sets, Martyn performs 6-7 reps all the way down to 1 rep. This fully depends on the weight you use and how comfortable you are in doing so. This workout is very much up to your level of comfort with each exercise and how much you want to lift.
Arm Day
This arm day workout is one to definitely take note of for Martyn knows just what is needed to keep up the intensity so you continue to work hard every time you hit the gym. This is a nice mix of those triceps exercise for that horseshoe shape and those biceps ones to counter that posterior muscle. Plus, those bulging arms are something we all want.
Exercises
Sets
Reps
Triceps Extension
3
8-12
Seated Triceps Extension
3
8-10
Superset
Triceps Extension
3
15
Triceps Pushdowns
3
15
End Superset
Dumbbell Hammer Curls
4
12-15
Preacher Curl
3
12-15
At the end of the last preacher curls set, performing forced reps will work those fatigued muscles so you only see the best growth as well. This is a great tactic for those who feel their training and growth has stalled and for those looking to get back on the gains train.
Photo via @martynfordofficial Instagram
Martyn Ford Vs. Iranian Hulk
In a long-awaited boxing match between Martyn Ford and the Iranian Hulk, these two will face off at the O2 Arena in London in what is bound to be an absolute heavyweight brawl. As both athletes have been training for this bout, the date was moved one more month, bound to add even more drama and excitement to the already hyped up fight. With a date set for April 30, this boxing match is certainly one to watch.
Wrap Up
This workout from Martyn Ford is definitely one to check out for what it can do to transform your leg day, back day, and arm day. With the right approach to training, we all can feel like our favorite bodybuilders and have the right tools to actually get there. Martyn lives through intensity and each workout is fueled to the absolute fullest. Give this Martyn Ford workout a try and tune into his fight against the Iranian Hulk. It is certainly not one to disappoint.
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 Martyn Ford Instagram
Regan Grimes Announces He Is Done Competing Until 2022 Olympia
Regan Grimes will take a break and focus on a new phase of preparation.
Regan Grimes continues to be one of the up-and-comers in bodybuilding with a high ceiling. He began the season competing in back-to-back shows but has announced that he will be taking a break from competition to focus on his Olympia prep.
Grimes took to his YouTube page to make the announcement. He is going off two stnsecuive seventh-place finishes at the Arnold Classic and Boston Pro.
“Alright so the show is over, guys, and the competition season is actually done for me. I’m finished and I’ll be going into a different phase. If you didn’t know, I’m actually qualified for the Mr. Olympia so I will be competing in December in Vegas. So that’s what’s next for me as far as competition wise. I’m going to do a whole wrap-up video with Milos.”
Following the 2021 Olympia, Regan Grimes began training with Milos Sarcev. He made immediate changes to his physique and was able to quickly earn his qualification to the 2022 show in December. Grimes was victorious during the KO Pro Egypt back in October and now he will continue to prepare for the biggest show of the year.
Grimes has become a popular name in bodybuilding and fans are continuing to grow his following. He has not forgotten about the work done to get him to this level and he took the time to make an acknowledgement.
“I’m gonna kind of cover everything and just kind of fit you in on how everything went and our thoughts and our game plan moving forward. I want to say a big thank you to everyone who has supported me.”
It was made clear in the video that Grimes and Sarcev have a plan of attack moving forward and they will continue to take things up a notch.
“Lots in store. Lots of cool things coming up so I’m really exciting to share that with you. I’m going to be vlogging it and taking you guys along for the ride so let’s do this.”
With nine months to prepare for the Olympia, Regan Grimes has a chance to show up with an elite physique. It will be interesting to see how he stacks up and makes improvements over the course of 2022.
For more news and updates, follow Generation Iron on Facebook, Twitter, and Instagram.
Natural Bodybuilder Dr. Peter Cichonski Signs Multi-media Contract
INBA PNBA natural bodybuilder Dr. Peter Cichonski signs a multi-media contract with Generation Iron and INBA PNBA.
International Natural Bodybuilding Association (INBA)/Professional Natural Bodybuilding Association (PNBA) athlete Dr. Peter Cichonski, signs a multi-media contract with Generation Iron and Iron Man Magazine. Cichonski received third place in the Men’s Bodybuilding Grand Masters division at 2021 Natural Olympia.
Peter Cichonski is also a chiropractor, and he believes that sunlight can help you live longer.
Peter Cichonski is one of the multitudes of INBA PNBA athletes who have now signed a contract. The INBA PNBA released a statement on social media expressing their gratitude for Peter Cichonski signing his contract. The INBA PNBA stated:
“Congratulations Peter Cichonski @dr.petercichonski Representing the @pnbawolfpack 50+ Natural Bodybuilders.
Well deserved!
Looking forward to seeing and hearing a lot more from you on the @generationiron
@ironmanmagazine
@inbapnbaglobal_official
Platforms”
Peter Cichonski uploaded his expression of gratitude on social media as well. Cichonski wrote:
“I am truly grateful for the amazing opportunity to be selected to sign a multimedia contract between The INBA/PNBA @inbapnbaglobal_official@generationiron and @ironmanmagazine . Looking forward to magnifying the exposure of Natural Bodybuilding globally.”
You can see the full post of Peter Cichonski signing the contract on Instagram below.
https://www.instagram.com/tv/Ca8ATwWlkDj/?utm_source=ig_web_copy_link
Benefits of Signing Multi-media Contract
Every INBA PNBA athlete is respected and earns the chance of winning cash and prizes up to $10,000. In addition, however, INBA PNBA competitors that land a multi-media contract get exclusive perks. The INBA PNBA stated the agreement is:
“An opportunity for a natural bodybuilding athlete to acquire renown and recognition in the sport of natural bodybuilding, exploiting association’s promotional campaign via the iron man magazine, news and events, and the generation iron platform.”
Athletes under contract will have the opportunity for promotions, brand building (social media posts, write-ups, and photoshoots), special guest appearances, posing, and seminar sessions. Competitors will also get Iron Man Magazine nutrition ads and endorsements.
For INBA PNBA athletes to earn a chance to sign a contract, they must follow the World Anti-Doping Agency guidelines – best drug testing standards in professional sports – and be in good standing with the league.
History of the INBA PNBA
The INBA PNBA was founded by Denny Kakos and has progressively developed since 1988. Before the INBA PNBA was founded, the American Bodybuilding Association (ABA) drug-free organization was founded.
The ABA’s motto was to “serve the natural athletes.” Denny Kakos co-founded ABA after wanting a league that would serve natural athletes by promoting big title natural competitions, quality awards, and first-class run contests.
Denny Kakos later founded the PNBA in 1990, which was an opportunity for natural athletes to compete in professional competitions that qualified to turn pro. Kakos further expanded the league to the INBA in 1994 to unify countries and standardize natural bodybuilding globally. New Zealand was the first country to join, followed by Australia. The INBA PNBA is now in over 60 countries and growing.
The INBA PNBA wanted a more even playing field for their athletes, so they started drug testing via WADA labs.
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