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The Machine-Only Bicep Workout For Building Huge Biceps
This Machine-Only Bicep Workout Will Give You Intergalactic Gains
Big biceps have been the symbol of machoism and badassery for ages. Getting girls and building big biceps are two of the most common reasons why people get a gym membership. If building your guns was easy, everyone would be walking around with mountain like biceps.
Most people make the mistake of overly depending on dumbbell and barbells for building their pythons. Following the same workout routine can make you hit a plateau. You need to constantly shock your muscles to make them grow.
1. Cable Curls – 3 Sets 20 Reps
Cable curls are a great exercise for pre-exhausting your guns at the beginning of your workouts. Performing cable curls on a straight bar help with building overall size in your biceps. Cable curls are a substitute for the barbell curls.
Using cables helps you maintain a constant tension on your muscles throughout the exercise. While using the free weights, you have tension on your target muscle on the concentric movement but have no stress on the eccentric movement.
2. Cable Preacher Curls – 3 Sets 12 Reps
You haven’t experienced true isolation until you perform the cable preacher curls. Use the preacher curl machine if you have an access to it at your gym. Otherwise, set up the preacher curl bench on the cable machine.
Set the cable pulley and the bench so the weights don’t rack at the bottom of the movement. This will help in maintaining a constant tension on your biceps. Hold the straight bar at shoulder width and squeeze your biceps at the top of the movement.
3. Cable Rope Curls – 3 Sets 12 Reps
Cable rope curls are a substitute for the hammer curls. In hammer curls, you hold a dumbbell in each hand and your palms face each other. Hammer curls are incredibly effective at building the length of your biceps.
While performing the cable rope curls, make sure your elbows are locked in a position and you contract your biceps at the top of the movement. Keep the reps slow and deliberate to get the most out of this exercise.
4. Overhand Bicep Curls – 3 Sets 15-12-12 Reps
Most people neglect training their forearms. Not training your forearms can cause an imbalance between your biceps and forearms. Your workouts should be designed so they help you build muscle symmetry.
Use a straight bar for this exercise. Place your thumbs over the straight bar while performing this exercise. Doing this will force your forearms to recruit more muscle fibers to hold onto the bar.
5. High Cable Curls – 3 Sets 15 Reps
High cable curls are arguably one of the best bicep finishers. This exercise will help you in building a peak in your biceps. Most people let their egos get the better of them while doing this exercise. They put on more weights than they can handle.
Stand in the center of the cable pulley machine and hold a D-handle in each hand. Make sure your elbows stay fixed while you perform the curls. Pause for a second at the top of the movement and contract your muscles for optimal results.
Which is your favorite bicep exercise? Let us know in the comments below. Also, be sure to follow Generation Iron on Facebook and Twitter.
Level Select CBD Level 2 Sports Cream Review For Fast-Acting Relief
Relieve muscle soreness with this great sports cream from Level Select CBD.
Product Overview
Our recovery is important, and CBD is one of those growing supplements gaining more popularity every day. With so many CBD producers and supplements companies, it can hard to tell who is telling you the truth and who’s just trying to make a quick buck. When it comes to your health and performance, you only deserve the best products in your recovery and supplementation routine. Level Select CBD Level 2 Sports Cream is a premium CBD rub to alleviate muscle soreness with a fast-absorbing formula that only works for your benefit.
CBD has plenty of benefits, both physical and cognitive, and can work to improve your health, training, and performance for the better. Working to relieve muscle pain and soreness, alleviate any unwanted inflammation, promote better sleep, and provide help with a host of other issues, it is no wonder why CBD has increased in popularity. As an effective topical, Level Select CBD Level 2 Sports Cream is that high-quality CBD supplement to tackle those muscle pain and soreness needs so you can move about pain-free.
Level Select CBD Level 2 Sports Cream is a fast-absorbing formula to relieve pain and improve performance.
Level Select sought to create CBD products that differ from the rest in that they provide long-lasting effects. Designed and formulated for real results, quality is a top priority, and every step of the process is under Level Select’s control. What this does is ensures the highest quality ingredients make it into your products, so you see the best results to your health and performance.
Level Select CBD Level 2 Sports Cream Highlights
Level Select CBD Level 2 Sports Cream is designed to deliver a great amount of CBD to relieve muscle soreness as effectively as possible. A non-greasy and fast-absorbing formula ensures these top-tier ingredients efficiently relieve the affected area while also soothing and softening your skin. A cooling mint scent is refreshing and brings a nice element to this amazing topical.
With 600mg of CBD using a blend of Broad Spectrum and Nano CBD, plenty of ingredients included in this fast-acting formula give you the best chance at relief and feeling great every single day, workout or off day. Level Select has expertly designed a Level 1 cream (300mg) and a Level 3 cream (1,200mg) for those seeking a more mild or stronger CBD supplement. However, this Level 2 Sports Cream is the perfect middle ground with 600mg for that higher level of relieving muscle aches and soreness.
Ingredients
This fast-absorbing formula is loaded with great ingredients to help you see the best benefits possible. Let’s take a closer look at a few of these premium ingredients:
Cannabinoids Broad Spectrum Hemp Extract (CBD): Works to relieve pain and muscle soreness, promote healthy skin, and may reduce stress while improving sleep (1,2).
Rosmarinus Officinalis: Otherwise known as rosemary, this may help with pain relief and is often times used as a mild pain reliever (3).
Arnica Montana Flower Extract: May help reduce inflammation from exercise and sport-related activity while also relieving more chronic inflammation (4).
Chamomilla Recutita: Otherwise known as chamomile, this can alleviate muscle pain and soreness and has muscle relaxing properties to control potential spasms (5).
Aesculus Hippocastanum Seed Extract: Better known as horse chestnut, it has anti-inflammatory properties that will work to reduce swelling and relieve inflammation (6).
Other Ingredients
Purified Water, Caprylic-Capric TG, Cetyl Alcohol, Glyceryl Stearate, Cetearyl Alcohol, Stearic Acid, Sodium Cocoyl Glutamate, Menthol, Propylene Glycol, Fragrance of N&A Oils, Glycerin, Urea, Symphytum Officinale Leaf Extract, Pilocarpus Pennatifolius Leaf Extract, Cinchona Calisaya Extract, Polydimethylsiloxane Silicone Blend, Polysorbate, Vitamin E, Grape Seed Extract, Acrylamide, Sodium Acrylate Copolymer, Paraffinum Liquidum, Trideceth 6, Phenoxyethanol, Ethylhexylglycerin, FD&C Blue No.1, Potassium Sorbate, Sodium Benzoate.
Type Of Application
Topical
CBD Dosage
600mg
Best Way To Take/Use
Massage into your skin until absorbed fully.
Price & Effectiveness
Level Select CBD Level 2 Sports Cream is that high-quality CBD topical to provide for relief when it comes to muscle pain, soreness, and inflammation. The best way to use this effective supplement is to apply to the affected area and massage into the skin until it is fully absorbed.
Level Select is rolling out nationwide retail in less than a month and are currently available in-store in major markets.
Pros
Fast-absorbing formula with high-quality ingredients
Great amount of CBD with 600mg for the right amount of strength
Non-greasy with a cooling mint scent
From a reputable company in Level Select
Cons
Premium priced option
Only available on their website
Price: $59.99
Who Should Use Level Select Sports Cream?
Level Selects Sports Cream is great for anyone experiencing muscle pain and soreness. Of course, those of us athletes who constantly grind in the gym can benefit with a great CBD topical like this, especially as we look to bounce back faster. For those experiencing everyday aches and pains, this CBD supplement is great to have on your shelf for when you need it most.
Check out our list of the Best CBD Supplements for more pain relieving and stress reducing products!
Overall Value
Level Select CBD Level 2 Sports Cream is that high-quality supplement able to provide you with all of those CBD benefits in an effective and safe topical. With 600mg of CBD, this is the perfect strength for you to see all those desired muscle relieving goals. Level Select knows the needs of everyone, athletes and everyday folk alike, and only seeks to produce the best supplements because they know what you deserve. What you are really getting is an effective, safe, and premium CBD topical from a company who prides themselves on honesty and quality. Check out Level Select CBD Level 2 Sports Cream today and work to relieve those unwanted aches and pains immediately.
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 Level Select and Envato
References
Boyaji, S.; et al. (2020). “The Role of Cannabidiol (CBD) in Chronic Pain Management: An Assessment of Current Evidence”. (source)
Shannon, S.; et al. (2019). “Cannabidiol in Anxiety and Sleep: A Large Case Series”. (source)
Raskovic, A.; et al. (2015). “Analgesic effects of rosemary essential oil and its interactions with codeine and paracetamol in mice”. (source)
Adkison, J.; et al. (2010). “The effect of topical arnica on muscle pain”. (source)
Srivastava, J.; et al. (2010). “Chamomile: A herbal medicine of the past with bright future”. (source)
Wilkinson, J.; et al. (1999). “Horse Chestnut – Aesculus Hippocastanum: Potential Applications in Cosmetic Skin-care Products”. (source)
Arnold and Logan Paul Announce Slap Fighting at Arnold Sports Festival
Arnold Schwarzenegger and Logan Paul are getting into slap fighting.
It appears that Arnold Schwarzenegger and Logan Paul are getting into a slap fight. Well, not against each other. Schwarzenegger and Paul have agreed to put on a slap fighting competition at the upcoming 2022 Arnold Sports Festival.
Well this is certainly an unlikely turn of events. It appears that bodybuilding legend Arnold Schwarzenegger has chosen to spice things up for the Arnold Sports Festival. The festival has become well known for bringing all different kinds of sports to the event. With MMA, strongman, and other sports being highlighted, bringing another kind of event to the show isn’t out of the realm of possibility.
But no one could have been prepared for this.
It appears that Arnold Schwarzenegger and Logan Paul are bringing slap fighting to the Arnold Sports Festival. Both Schwarzenegger and Paul will be producing the event. Paul will even be live streaming the slap fighting competition on his YouTube channel.
Slap Fighting at the Arnold
The trailer for the event looks pretty intense. One thing is certain, they aren’t pulling any punches…or slaps.
Get ready to watch some brutal slaps March 5th in Columbus, Ohio with me and @loganpaul live and free on Logan’s YouTube and on @fanmio.
This is quite an unexpected turn of events. While seeing strength sports at the Arnold Sports Festival is no surprise, to see a slap fighting competition take center stage is a bit of a shock.
With that said there’s no doubt that intrigue is building for this event and how it play out. Arnold Schwarzenegger and Logan Paul working together to bring the masses this event is perhaps more shocking than the competition itself.
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.
Back At It: Top 3 Back Exercises For Beginners
Here are some of the elite back workouts for beginners to try!
So you are the newbie in the gym, and the back can be quite a complex muscle to understand and train. And just because you can’t see your back in the mirror doesn’t mean you should ignore it.
A good muscular back will give your physique a wide and powerful look, and it will also give you the illusion of having a smaller waist.
So how do you build a strong V shape back? Well I am going to detail my top 3 back exercises that will hit your lats, middle and lower back.
Middle Back (Rhomboids)
The middle back is attached to the lats around the shoulder blade region and is involved in moving and stabilizing the shoulder blades, as well as helping the lats move the arms.
Exercise 1
Seated one arm cable row:
To get into the starting position, first sit down on the machine and place your feet on the front platform provided, making sure that your knees are slightly bent and not locked.
Lean over as you keep the natural alignment of your back and grab the single handle attachment with your left arm using a palms-down grip.
With your arm extended pull back until your torso is at a 90-degree angle from your legs.
Your back should be slightly arched and your chest should be sticking out.
You should be feeling a nice stretch on your lat as you hold the bar in front of you.
The right arm can be kept by the waist, and this can be the starting position of the exercise.
Keeping the torso stationary, pull the handles back towards your torso while keeping the arms close to it as you rotate the wrist, so that by the time your hand is by your abdominals it is in a neutral position (palms facing the torso).
Breathe out as you perform that movement.
At that point you should be squeezing your back muscles hard.
Hold that contraction for a second and slowly go back to the original position while breathing in.
Repeat for number of sets and reps below
Number of sets: 3
Number of reps per set: 12-15
The reason I’ve selected cables instead of a single arm dumbbell row is to ensure that you control the positive and negative parts of the movement.
Lats (Latissimus Dorsi)
The lats are located right under the armpits and stretch down attaching to the waist. Their function is to bring the arms down and backward.
Exercise 2
Close grip lat pulldown:
Sit down on a pull-down machine with a wide bar attached to the top pulley.
Make sure that you adjust the knee pad of the machine to fit your height.
These pads will prevent your body from being raised by the resistance attached to the bar.
Grab the bar with the palms facing forward using the prescribed grip.
Note regarding hand positioning.
Wide: For a wide grip, your hands need to be spaced out at a distance wider than your shoulder width.
Medium: For a medium grip, your hands need to be spaced out at a distance equal to your shoulder width
Close: For a close grip, your hands need be at a distance smaller than your shoulder width.
As you have both arms extended in front of you – while holding the bar at the chosen grip width
Bring your torso back around 30 degrees or so while creating a curvature on your lower back and sticking your chest out, this is your starting position.
As you breathe out, bring the bar down until it touches your upper chest by drawing the shoulders and the upper arms down and back.
Repeat for number of sets and reps below
Number of sets: 3
Number of reps per set: 12-15
Again I’ve selected cables and not body weight/ weighted pull ups is to ensure correct form, and to ensure that positive an negative parts of the movement are controlled
Now the next exercise doesn’t involve cables but many people seem to neglect the lower back, one of my favourites is the rack pull.
Lower Back (Erector Spinae)
The erector spinae, is a group of muscles that originate that extend vertically along the length of the back. They lie on each side of the vertebral column and extend alongside the lumbar and spine, and thus helps protect the spine.
Exercise 3
Rack pulls:
Set up in a power rack with the bar on the pins.
The pins should be set to the desired point; just below the knees, just above, or in the mid thigh position.
Position yourself against the bar in a proper deadlifting position.
Your feet should be under your hips, your grip shoulder width, back arched, and hips back to engage the hamstrings.
Since the weight is typically heavy, you may use a mixed grip, a hook grip, or use straps to aid in holding the weight.
With your head looking forward, extend through the hips and knees, pulling the weight up and back until lockout.
Be sure to pull your shoulders back as you complete the movement.
Return the weight to the pins and repeat.
Repeat for number of sets and reps below
Number of sets: 3
Number of reps per set: 8-10
So there you have it, a very quick look at the back that will definitely help if you are a newbie, but there is definitely a lot more to cover on the back but I will save that for another more extensive time.
So start incorporating these exercises and your back will certainly start getting more attention
Until next time, keep pumping!
NPC/IFBB Pro Tahoe Show Photos & more!
Every day we are getting more photos from the NPC/IFBB Pro Tahoe Show. Keep an eye on our photo galleries as we add all types of new stuff from our top photographers J.M. Manion, Marcello Rostagni, Matt Verelley, plus not-so-professional photos from promoter Chris Minnes’ cell phone!
Top Ten Cheat Meals After The Legion Sports Fest!
After countless weeks of dieting for the 2021 Legion Sports Fest presented by A.C. Grace Company, it’s time for your cheat meal! Here are the Top Ten Local favorite spots for your post show treat:
The Brewer’s Cabinet – All weekend long 11am- 11:00pm
Everyone could use a nice, juicy burger post show and The Brewer’s Cabinet has just that! How does Bacon Mac & Cheese, Wings, 1/3 lb. burger with a pretzel bun, garlic fries, and a tasty Tri Tip Sandwich sound? Also, for the fall, The Brewer’s Cabinet is serving up a selection of seasonally-inspired brews that will satisfy any palate. The Brewer’s Cabinet Oktoberfest is a clean, malty lager that will inspire of the spirit of Oktoberfest itself with just a few sips. Show your Wolf Pack Pride with their Wolf Pack Ale, part of a special collection celebrating Wolf Pack athletics. And of course, you can never go wrong with the local favorite, Dirty Wookie, an imperial American brown ale with notes of chocolate, toffee and raisin. Stop by for a pint or grab a 6-pack to go.
SouthCreek Pizza Co– Hours vary per the weekend
Of course, Pizza is on our list and you can’t go wrong with SouthCreek Pizza Co.! A local family-owned restaurant serving hand crafted, wood fired, brick oven pizza. Their menu is designed to highlight traditional Naples style pizza. They also offer fresh salads with house-made dressings, charcuterie and cheese boards, small plates and assorted wine and beer.
Ijji Sushi– All weekend long 11:00am-10:00pm
Make some room for All You Can Eat Sushi! That’s right! Reno is known for All You Can Eat sushi joints and Ijji Sushi is a fan favorite! With 4 locations specializing in Sushi, Poke bowls, Hibachi, or Korean BBQ, you will need to be rolled out with all the food in your tummy. You can even call ahead and make a reservation for a large group!
Black Rock Dessert – Friday & Saturday 5pm-10pm
Okay, you know we will always save some room for dessert! Known for their over-the-top and totally Instagrammable ice cream creations, Black Rock Dessert‘s never fails. Try their Cereal Chiller, loaded with your sweet morning favorites, or the Burn S’More, which will transport you to a cozy fireside, to satisfy your sweet tooth.
Batch Cupcakery– All Weekend 10am-6pm
The Center Podium Crew is no stranger to Batch Cupcakery! You will find Cupcakes on cupcakes on cupcakes. At Batch Cupcakery, you can find every kind of cupcake that your heart and sweet tooth could ever desire, and they’re completely organic! They have options that are vegan, gluten-free and paleo, which means everyone can enjoy one of the 75 flavors that they serve up no matter how they choose to consume their mini cakes! Chocolate chip cookie dough cupcakes, marshmallow cream frosting and pistachio cupcakes are some of the unique flavors that are dreamed up at Batch! Order ahead and enjoy after Finals!
Two Chicks– All Weekend 7am- 2pm
Want to call it a night early? We got breakfast covered! Two Chicks is a local favorite with 2 convenient locations in South Reno (South of the Reno-Sparks Convention Center) and Midtown (Reno’s most lively, unique district)! Serving only the freshest ingredients, homemade dishes and elevated comfort food. You can find your breakfast favorites including Eggs Benedict, Biscuits & Gravy, and Apple-Cinnamon French Toast! In the mood for a lunch time favorite? Try one of their specialty melts from your classic grilled cheese to a Simply Sinful with Nutella, peanut butter, marshmallow fluff, and banana!
Squeeze In– All Weekend 7am-2pm
Another Local Favorite! In 1974, a tiny little kitchen started selling omelettes to locals and tourists in historic downtown Truckee California. At just 10 feet, 3 inches wide, and with only 39 seats, guests would literally have to ‘squeeze in’ to enjoy their breakfast at the little restaurant. As the list of omelette options grew, so did the popularity of the restaurant! With 2 locations in Reno and Sparks area, you can find yourself enjoying unique omlettes, fluffy stacks of pancakes, and a bubbly mimosa or bacon Bloody Mary!
Coffeebar Reno –All weekend 6am-6pm
The Center Podium Crew’s favorite! Coffeebar is known for not only being one of the top-rated coffee shops in Reno, but also serious fall enthusiasts. This year, Coffeebar is sporting a tasty traditional Mexican Mocha made with cocoa, espresso, cinnamon, and a dash of cayenne pepper with your choice of milk. Pair your beverage with the gluten-free, pumpkin-flavored donut bites to get a taste of fall. We HIGHLY recommend the Expresso Bars and cookies with a hot latte!
Holey Schmidt Donuts – All Weekend 6:00am-12:00pm
We didn’t forget about the donuts! Holey Schmidt is home to one-of-a-kind decadent donuts that are TO DIE for. From bacon donuts to caramel delights, this shop in the heart of Midtown is bound to make your life a little sweeter. Not to mention, they are definitely Instagram worthy. Take a pic or take a bite whichever comes first. They have limited hours so order ahead for pick-up and enjoy post show and early morning!
DoughBoys Donuts– All Weekend 5am-8pm
Need a more traditional donut? DoughBoys has the lightest and fluffiest glazed raised donuts Reno has to offer. With multiple locations across Reno, you can easily pop in to try their famous blue icing covered Wolf Pack claw, in honor of the University of Nevada, Reno’s mascot, or their rectangular-shaped donut “holes.” Either way, you will most definitely be satisfied.
Real Talk with the Pros Seminar
Presented by California Alternative Medicine
Real Talk Pro Seminar with
October 23, 2021 & October 24, 2021 – Event starts at 1:30 PM | Doors open at 1:00 PM
d
Come join us at this unique seminar where you can ask all your questions and have them answered, nothing held back!
Reno-Sparks Convention Center Meeting rooms A7 & A8.
Must have Legion Sports Fest tickets to enter this event.
MEET THE HOSTS
Dexter Jackson – Mr. Olympia and 9x Arnold Classic Champion
IFBB professional bodybuilder DEXTER JACKSON is the 2008 Mr. Olympia bodybuilding champion. With 29 wins, Jackson has won more professional bodybuilding titles than any other person. He has the distinction of winning the Arnold Classic a record five times (2005, 2006, 2008, 2013, 2015). After winning the Arnold Classic in 2015, he proceeded to place second in the 2015 Mr. Olympia.
Dexter said: “When my teachers said I would never amount to anything, I knew I would prove them wrong. I wanted nothing more than to work hard to prove that I could be not just something good, but great!”
Sergio Oliva Jr – IFBB Pro Bodybuilder
Sergio Oliva Jr is a professional bodybuilder from the United States. He’s the son of the legendary 3-time Mr. Olympia Sergio Oliva, also known as The Myth. You will see Sergio Oliva on stage COMPETING at the IFBB Pro Legion and at California Alternative Med’s booth throughout the weekend at the Legion Sports Fest.
Growing up, Sergio Jr wasn’t very involved in bodybuilding. His father was against Sergio Jr following in his footsteps. However, over time, Sergio Jr became obsessed with the bodybuilding lifestyle, and decided to go against his father’s advice, and set about becoming a bodybuilder.
California Alternative Medicine
Resources:
https://calalternativemeds.com/
2021 Legion Sports Fest Photo Gallery: Day 3
Day 3: Sunday, October 24th, 2021
IFBB Pro League Legion & The Final Day of the EXPO
IFBB PRO LEAGUE LEGION Behind the Scenes & Prejudging/ Finals PLUS THE EXPO Saturday and Sunday!
OVER 1,000 Photos! Featured Photographers: Marcello Rostagni, Matt Verelley, & Rob Norbutt