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Kayli Ann Phillips Profile & Stats
The biography, life, and accomplishments of Kayli Ann Phillips
Image via Instagram @ooohbabybeast
Kayli Ann Phillips is an American CrossFit athlete born on 6 March 1989 in California. Owing to her drop-dead gorgeous looks and perfectly chiseled physique, she is quickly climbing ranks in the fitness industry. Kayli has close to 550K followers on Instagram and shows no signs of slowing down.
Below is a complete breakdown of Kayli Ann Phillips’ profile, stats, biography, training, and diet regimens.
Full Name: Kayli Ann Phillips
Weight
Height
Date Of Birth
135-145 lbs
5’7″
06/3/1989
Division
Era
Nationality
CrossFit Athlete,
Social Media Celebrity
2010
American
Image via Instagram @ooohbabybeast
Biography
Phillips goes by the username @ooohbabybeast on Instagram. To be honest, even we could not have come up with a more appropriate handle for her.
According to Kayli, she is a German, Irish, and Filipino mix. She seems to have picked the best traits from each bloodline. Her fans could not have asked for more.
However, Kayli says gaining success was not easy. She credits her hard work and dedication to where she is today.
Kayli Ann Phillips has amassed a giant following on Instagram. She has done it by consistently uploading photos and videos, showing off her hourglass physique.
The CrossFit athlete has come to be known for her intense training routines, which she routinely shares with her followers. She combines her hardcore training posts with inspirational quotes, a combination that keeps her fans coming back for more.
Entering CrossFit
Kayli Ann Phillips started her CrossFit journey in 2010. Since then, she has worked as a fitness trainer and diet adviser at Renaissance Periodization, a brand promoter, and a model for athletic clothing brands Doyoueven and Women’s Best.
Phillips’ washboard abs, chiseled guns, and tree trunk legs can put many of her male CrossFit counterparts to shame. On her Instagram profile, she can be seen lifting heavy weights and performing hard ab exercises with relative ease.
Kayli has one of the best physiques in the fitness industry, and she knows it. She routinely treats her fans with her bikini-clad photos.
Phillips is proof that all your goals (fitness, personal, and professional) are achievable as long as you are willing to take responsibility and work on them. The Instagram star inspires people to take control and lead healthier lives.
Image via Instagram @ooohbabybeast
Training
Kayli Ann Phillips has been a lone wolf throughout her fitness journey. Unlike most fitness stars, she has never taken the help of professional coaches in transforming her physique.
Phillips developed her body by learning through experience. She spent a lot of time understanding what works for her and what does not. Kayli then devised a personalized training and diet program that doubled down on her strengths.
Image via Instagram @ooohbabybeast
Training at Home
Another thing that distinguishes Kayli from other internet fitness celebrities is that she does not train at a gym. She works out at home in her make-shift gym in her backyard.
Kayli Ann Phillips’ bare-bone home gym includes kettlebells, dumbbells, barbells, a pull-up bar, and a squat rack. Training at home gives Kayli the freedom and flexibility to train at a time she finds suitable.
According to her, working out at a commercial gym can add friction to an individual’s fitness lifestyle as they then have to set aside a specific time every day to travel to the gym and sign-up for a gym membership.
This should come as a wake-up call for people who think they can never transform their physique because they do not have the time to go to a gym.
Some of Kayli’s favorite exercises include pull-up, L-sit up, clean & jerk, deadlift, and squat.
Training Routine
Kayli Ann Phillips combines CrossFit training with classic weightlifting movements to ensure the overall development of her physique. Her typical gym session includes:
Deadlift: (225lb)
Snatch: (125, 130, 135lbs)
88 Double-under
Unbroken deadlift: 8 reps (225/155)
Strict Handstand Push-up: 8 reps
Pistols
Jump- Rope: 3 min
Run: 400m
Suicides: until failure
Thruster: 10 reps
Pull-Up: 3 sets of 10 reps
Image via Instagram @ooohbabybeast
Nutrition
A quick scroll through Phillips’ Instagram feed is enough to tell you her shredded physique is not the result of eating junk food or simply winging it while hoping for the best. She follows a calculated nutrition program to get the best results.
Kayli Ann Phillips’ intense workouts require her to consume a nutrient-dense whole food diet to meet her daily macronutrient needs. For her daily protein needs, she prefers lean meats such as chicken and turkey.
The Instagram model also consumes whey protein post-workout to improve her recovery process and promote muscle growth.
On the other hand, when it comes to carbohydrates, Kayli uses the carb back-loading technique. The idea behind carb backloading is simple: Eat very few carbs at breakfast and lunch and eat more carbs at dinner after a workout. This diet theoretically capitalizes on your insulin production and insulin sensitivity cycles.
In layman terms – Eating carbs later in the day makes your body store them in the form of glycogen, as opposed to in the morning when they will be stored as fat.
Glycogen is your body’s first preference to be burnt as fuel. This results in a lower percentage of glycogen being stored as body fat. Using this simple technique, Kayli successfully maintains her shredded physique with a very low body fat percentage throughout the year.
Fitness Influencer Brittany Dawn Davis Being Sued By Texas For Misleading Followers With Eating Disorders
Brittany Dawn Davis turned to religious content in 2019 but is still facing trouble in the fitness industry.
Brittany Dawn Davis is being sued by the state of Texas after a former fitness plan claims that it misled followers and clients with eating disorders. Dawn Davis built a large following on social media as an influencer and used this platform to offer different services. Now, it is being claimed that she violated consumer protection laws.
In 2014, Davis was selling packages that ranged anywhere up to $300 promising certain things with the plan. The lawsuit was filed at the Dallas County Court on Feb. 1 and the Dallas Morning News obtained the documents. In these docs, it says that the plans were not individualized and Davis “failed to provide the promised coaching and check-ins.”
“At least 14 consumers who sought refunds from Defendants mentioned eating disorders n their complaints. One consumer on her initial survey states “I truly need guidance, help, the right information and support right now. I currently have an eating disorder, horrible body image views . . . I am underweight for my height.””
“Defendants proceeded to provide cardio exercises and low-calorie macronutrient suggestions that would only be suitable for someone who needed to lsoe weight, not put it on.”
Brittany Dawn Davis built a following of 465k on Instagram. In 2019, she was accused of fraud after some thought she was engaging in unlawful and immoral business practices. This is not the first time that Davis has been in some legal trouble and this seems to be a bit more serious.
Davis has since transitioned to religious-based content. This was explained in a YouTube video where she apologized for any wrongdoings. She now leads She Lives Freed, a religious conference. Clients can join and have to pay a fee of $125 to join. The attorney general’s office is seeking $1 million in penalties and court fees.
The lawsuit continued by explaining the role of Brittany Dawn Davis and how she failed to uphold her end.
“She was described as ‘your coach, your confidant, your biggest supporter & friend,’ there to ‘push you, mold you, and to help you find that person that you’ve always wanted to become.’”
It was later revealed that Davis violated the Texas Deceptive Trade Practices-Consumer Protection Act. She has made it clear that she will continue to believe in her religious views as she deals with the lawsuit. The state of Texas has laid out what it is looking for moving forward.
For more news and updates, follow Generation Iron on Facebook, Twitter, and Instagram.
5 Banded Resistance Exercises to Torture Your Muscles into Growing
Banded Resistance Exercises You Need to Include in Your Workouts
Once you have been training for some time, a time will come when you’ll have hit the ceiling of muscle growth. Breaking a plateau can be one of the hardest things and can only be done by adding advanced training techniques to your training routines.
Using resistance bands in your workouts can add constant tension to your muscles and can prove effective in forcing your muscles into growing. Resistance bands generally are of three different types (strong, medium and light). You need to use the right one according to your strength and the exercise.
In this article we break down the best resistance band exercises that you can do at home to help effectively grow muscle. Don’t underestimate the power of a good set of resistance band exercises!
RELATED: You can also check out our list of the best resistance bands of 2021 in our official buyers guide!
Banded Leg Press
Exercises with resistance bands work best where the range of motion is vertical. Using the resistance bands on the leg press is easy, and will make the exercise feel like a completely different exercise.
You’ll need a couple of bands of the same strength for all the exercises mentioned in the article. On each side, put one end of the bands on the lift-off handles and the other end on the bars which holds the weights.
Banded Squat
Using resistance bands in your exercises will make them harder by adding resistance when the bands are expanded and reducing the tension when the bands contract. For the barbell squats, you’ll need a set of heavy dumbbells to attach one end of the bands.
Put the other end of the bands around the barbell outside the weights while the bar is racked. Unrack the bar and walk back a couple of steps so you’re in line with the dumbbells on each side. It’s important to keep an upright stance while performing the banded squats.
Banded Bench Press
If you’re new to banded resistance training, it’ll be a good idea to ask someone for a spot. The added resistance might take you by surprise as the bands completely change the dynamics of the exercises.
Place a heavy dumbbell at some distance from your chest on each side. Attach one side of the bands to the barbell and the other to the dumbells. You’ll feel the resistance while you’re pressing the weights up.
Banded Deadlifts
If you’re using medium or heavy resistance bands, you’ll be lifting around 50% of your usual weights. You’ll need a couple of heavy dumbbells on each side for performing the banded deadlifts.
Place the dumbbells on each side so that each side of the barbell is placed between the two dumbbells. Wrap one side of the band around one dumbbell and the other around the second dumbbell. The bands on each side should go over the barbell while it’s resting on the floor.
Banded Smith Machine Military Presses
Place a dumbbell on each side of the smith machine under the barbell. Wrap one end around the dumbbell and the other around the barbell. Maintain a full range of motion while performing the banded resistance exercises to get the most out of them.
It can take some time to trial test which kind of band works the best for each exercise. Perform these exercises in your next workout and your muscles will be filled with lactic acid and begging for mercy.
Do you use resistance bands in your training? Let us know in the comments below. Also, be sure to follow Generation Iron on Facebook and Twitter.
How The Seated Calf Raise Machine Builds Stronger Calves
Build bigger calves with the seated calf raise machine.
It may be fair to say that we often times neglect our calves in order to beef up those other vanity muscles, but the seated calf raise machine is not something to ignore. What this machine can do is offer a great exercise so no one can ever poke fun at your tiny calves again. It is a little embarrassing, is it not? Heading into the gym and knowing you have some of the smallest calves there. Just not worth it. Period. Stop neglecting your calves and work to boost your lower body gains with the seated calf raise machine.
The benefits to having bigger and stronger calves goes far beyond simply a larger, more defined aesthetic. Strong calves help stabilize our knees, prevent injury, help with power and explosivity, enhance lower body performance, and assist with sport specific and more functional movements (1). With all of these great benefits to large calves, why neglect them and put yourself in a bad spot? It isn’t worth it, and you work too hard to have a physique ruined by tiny calves.
Let’s take a look at the seated calf raise machine and see what makes this exercise so great. By knowing what equipment is out there and how best to tackle all of those gains will easily eliminate that fear of small calves from your mind. By putting this into your lower body routine, you can better tackle any and all of those workouts for only the best gains.
What Is The Seated Calf Raise Machine?
The seated calf raise machine is a great exercise to work your calves and usually involves a high amount of reps. By using the machine, you will make yourself comfortable as you push yourself to be uncomfortable. With many variations, some involving dumbbells or barbells, this exercise only needs the machine, and you start to show that gym equipment some love and really push yourself. As an effective calf builder, this is one to put into your routine.
Muscles Worked
For this exercise, your calves are what get worked the most. Mainly an isolation exercise, when performed the right way with good technique, this exercise is a perfect one for targeting your calf muscles. The specific muscle targeted is the soleus muscle and this is responsible for the movement of your foot moving down, otherwise known as plantar flexion.
Benefits Of The Seated Calf Raise Machine
The benefits of the seated calf raise machine are hard to ignore and for those who neglect their calves, you are certainly missing out. It doesn’t take too long to work your calves and putting them into your leg day routine is no hassle at all. Keep yourself in check and work to boost your physique, for people can spot small calves a mile away.
Benefits of the seated calf raise machine include:
Bigger, stronger calves: Work to build those calves so you see the best growth and all around great gains.
Easy to adjust weight for resistance: The set-up of the machine allows for easy adjusting of weight to help you better tackle those gains.
Easy to learn: This is easy to learn so there is no excuse for you not to perform this exercise.
How To Perform This Exercise
Here are the steps for performing the seated calf raise machine exercise. With the right form and a real focus on technique, you will be better prepared for tackling this workout no problem. Plus, the assistance of the machine is a great way for you to feel comfortable as you pack on that weight.
Set your machine with the desired amount of weight. Set your toes in a comfortable position on the foot platform. Make sure you are comfortable and that the thigh padding is exactly where you want it to be.
Grab the handles and when ready, raise your toes to release the machine. Be sure to keep your body engaged to really focus on this muscle.
Slowly lower your heels until your calves are stretched, pause, and return to the starting position.
Repeat for your desired number of sets and reps.
Seated Calf Raise Machine Alternatives
While this exercise and machine are great for building bigger calves, what you get by performing alternative exercises is a better chance at seeing muscle growth. With the right approach to training, you can mix in these other exercises to see growth, not sacrifice any gains, and mix up your routine so you kill monotony and boredom associated with performing the same old exercises.
Great alternative exercises to the seated calf raise machine include:
Best Exercises To Pair With It
Along with the seated calf raise machine, working to mix the best exercises into your routine will help you see growth for only the best gains. By pairing the right exercises together, you can better those gains so you stop spinning wheels and actually see progress. Mixing in other calf exercises are great, for these will continue to fatigue the calf muscle. However, other exercises like squats, hamstring curls, and those exercises that work the larger lower body muscles are great because they involve the calf muscles but build overall leg development so you see effective growth.
Wrap Up
The seated calf raise machine is a great excuse to not neglect our calves. As a worthwhile and effective machine in the gym, there is no longer a reason to feel self-conscious about small calves. You work everything else as best you can and your entire physique should show. By putting an emphasis on your calves you build sport specific performance, functional movements, and a well-rounded physique that others will envy. Place the seated calf raise machine into your routine and see what this can do for your lower body gains.
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
Ema, R.; et al. (2017). “Effect of calf-raise training on rapid force production and balance ability in elderly men”. (source)
A Breakdown: What To Look For At A Strongman Event
What it is, what’s involved, and how you can start your Strongman journey.
We all have some idea of what Strongman is. Having seen competitions, most likely World’s Strongest Man, on TV when casually flipping through channels, our idea around what this sport entails comes from brief knowledge we have about it. But what Strongman truly is should not be overlooked. A test of sheer strength, maximum endurance, and the utmost will, these athletes train, mostly under the radar, to compete at the some of the world’s biggest events to hold the title of strongest man or woman.
While we all know names of notable strongmen like Hafthor Bjornsson, Brian Shaw, and Zydrunas Savickas, the sport of Strongman consists of a host of athletes at both the professional and amateur level all fighting to either make it pro or become the top in their field. If you are considering or have always wanted to try Strongman, knowing the basics and what it entails is important for you to start your journey.
While Strongman gains a lot of attention, Strongwoman competitions also exist and test the strength and athletic ability of hardworking strongwomen who should not be forgotten. Although still growing in popularity, Strongwomen competitions have appeared as great ways to continue to the build the sport’s growing community.
What Is Strongman?
Strongman is a strength sport that differs from your traditional lifts like in powerlifting. It is almost like an homage to the old days of strongmen and performers in the circus where they would test their strength and show-off for the crowd. While Strongman is like any other sport in terms of overall entertainment, these athletes are out to compete and earn the respective title for each competition.
Strongman events test your strength, but also aerobic capabilities (1) and events may see you perform a max deadlift or log press only to attack a stone carry with the next event. For these reasons, Strongman has become a force to be reckoned with when it comes to both strength and endurance, as well as sheer mental will.
Strongman Events
Many events will vary in terms of exactly what the event is, but below are some staples that are traditionally seen in Strongman competitions. Each one unique in their ability to test an athlete, they serve to challenge strongmen and strongwomen in more ways than one.
Atlas Stone
As a classic Strongman event, the Atlas Stones often define a competition and are reserved for the end. This event requires athletes to lift five stone boulders each increasing in weight onto platforms that vary in height. A race format, the athlete who can get all five stones on top of each platform wins the event. As strongmen and strongwomen continue to get stronger, the amount of weight continues to increase.
Tire Flip
The tire flip is a favorite of athletes and requires them to flip a heavy tire, the weight set depending on the competition. This event is usually for max amount of repetitions or the fastest time to cover a particular distance. The positioning to complete this event requires serious strength and determination and without proper form, this event can be very difficult.
Log Press
A unique event to Strongman, this event requires athletes to get the log off the floor to an overhead position, fully locking out their arms. The difficulty comes with the log itself, as the grip required and the correct positioning come into question when trying to complete this event.
Circus Dumbbell
The circus dumbbell is used to determine maximum amount of weight lifted. Athletes lift an oversized dumbbell overhead using one arm. The difficulty comes with the various shapes and size of the dumbbell as well as the proper form to actually get the weight overhead. A great event, it tests an athlete’s balance and stability while also looking visually impressive.
Yoke
This event requires athletes to test their overall strength and conditioning ability by standing inside the yoke, a piece of equipment with a bar on your shoulders consisting of four legs with weight carrying capabilities. Set to walk from a starting point to an end point with the fastest time, this event is a staple in Strongman competitions and is also fun to watch.
Stone Carry
The stone carry is a very popular sport for Strongman competitions, and like the yoke, requires a high level of both strength and endurance. Athletes carry stones of a set weight for a set distance. With many variations, the core of this event is a staple for aspiring strongmen to learn. Given the awkward grip of the item, proper form is important to really maximize performance with this event.
Starting Your Strongman Journey
For those interested in starting a strongman journey, looking into proper training and a diet plan is more than important. Working the right muscles and also working to improve overall form for various events will pay off as you begin this unique sport (2). While many people think you can eat whatever to see huge gains, it is important to fill yourself with the right foods and nutrients to maximize muscle growth and keep yourself in top physical condition. Picking the right competition to start training for is also key in getting a plan together. Look into local competitions to start because they will not only provide you with great experience, but also help you progress onto bigger competitions.
Wrap Up
Strongman is a unique sport and the respect it deserves is growing with more and more popularity. As a test of sheer strength, aerobic capacity, and serious determination, the sport is challenging and physically very taxing, but one that provides great personal benefits and growth. Working with a solid training plan and proper diet can get you ready to take on whatever event you set out to complete and learning from professionals and those in the sport can really help your overall growth as a strongman or strongwoman. Be a part of this growing community and see what benefits the sport of Strongman has in store for you.
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
Bennett, Scott (2008). “Using “Strongman” Exercises in Training”. (source)
Woulfe, Colm; Harris, Nigel; Keogh, Justin; Wood, Matthew (2014). “The Physiology of Strongman Training”. (source)
Shrug It Out: Try These 6 Exercises To Give You Massive Traps Now!
Get killer traps now!
It’s those mountains of muscle that every bodybuilder needs in their repertoire. The trapezius muscles. This area is ultimately very important to round out the other upper body muscle groups. If you want championship level trap muscles to wow the judges or if you just simply want to turn heads in the street, follow these exercises and you’ll be on your way to bigger and better traps in no time.
Importance of Building Traps
When you’re looking to build traps, most bodybuilders are simply aiming for the aesthetics, hoping to completely change your upper body by making it appear more pumped up. While aesthetics are usually going do be a major deciding factor in whether or not you dive in and start a new exercise regimen, truth be told you need to be training with multiple different outlooks in mind. You should be aiming to not only put muscle onto your traps, but strengthen the muscles as well.
The traps are a major area in the upper back that do more than just make a lifter appear massive. Another major benefit to building up your traps is shoulder stability. By strengthening the traps it means having a stronger overall back and upper body. It means that your shoulders will be able to handle even heavier loads than ever before.
Barbell Shrugs
The barbell shrug is a favorite among bodybuilders and is perfect for engaging the trapezius muscles. Grab the barbell overhand and shrug the shoulders up in controlled motions, making sure to squeeze the traps at the top of the movement.
The idea behind this is to not use too much weight while performing the action. If you use too much weight you can unconsciously force the rest of your body, your legs for instance, into the motion. Too light and your muscles won’t get the proper stimulus for growth. Like any other movement, the barbell shrug is a balancing act that requires precise and controlled movements, not only for maximum growth, but to remain injury free as well.
Branch Warren and Johnnie O. Jackson are both big fans of the barbell shrug. Jackson has some of the most impressive traps in the the bodybuilding game, period. Branch Warren explains how he trains traps in both his younger years as well as in his prime in this video.
Calf Machine Shoulder Shrug
The calf machine shoulder shrug is another killer exercise for the traps. Another great addition to your workout arsenal to really punish those muscles and start your path towards bigger and better traps. Position your shoulders under the shoulder pads so that the pads rest directly atop the traps. Proceed to shrug shoulders up towards the ears, rinse and repeat.
Kelso Shrug
This exercise targets the middle and lower traps. The idea behind having great trap muscles is to not only work the upper traps, but the entire muscle group in order to get the desired results. This also benefits for overall stability and health of the muscle group. While lying face down on an incline bench, grab hold of a barbell overhand and shrug the shoulders back, far enough to pinch the shoulder blades together.
Overhead Barbell Shrug
The last and probably most advanced shrug on the list is the overhead barbell shrug. The shoulders should be in a neutral position, for example holding the barbell overhead in a relaxed position. You then shrug the traps up and release slowly with control. It can’t be stressed enough that controlled shrugs are the key to avoid injury while performing these exercises.
But what if you don’t have a barbell or dumbbell in reach? What if you can’t get to the gym to train your traps? Are you going to sit it out on the sidelines or find another approach to get the job done?
We already know the answer to that, so save yourself the trouble and check out these bodyweight movements that will help with your back and trap development.
Why Do Bodyweight Trap Exercises?
While resistance training utilizing barbells and dumbbells can get your traps in some seriously impressive condition, the reality is that bodyweight exercises can be more beneficial to your overall trap development. That’s not to say weight training should be taken off of the table, but that bodyweight movements in general provide an athlete with a better understanding of the mechanics of their body.
Really understanding how to move the body to effect muscle growth and control is a great reason to learn body weight movements and the traps are no exception. In order to really strengthen the small muscles and understand the mechanics of the traps, performing a few body weight movements should also be apart of your game plan.
Power Push
Coming across the highly educated and talented personal trainer, physical therapist and strength and conditioning coach Jeff Cavaliere of Athlean-X, this movement is a truly awesome body weight trap exercise that will provide a great deal of muscle control and development. Starting a push up position, elbows tucked at your sides, you push up from the floor at a forty five degree angle rather than the traditional vertical motion of a push up.
The idea is to load the traps at the bottom portion of the movement and pushing up at an angle until your elbows are locked out, the muscle group once again loaded at the top portion of the movement. After a few reps of these there’s no doubt that your traps are going to be on fire.
Angel and Devil
Despite the unusual name for the exercise, this a movement that will really bring everything together to complete your trap training. Essentially the movement is very reminiscent of making snow angels, except you’ll be laying on your stomach to perform this one. Keeping your arms locked out through the entirety of the movement, the idea is raise your arms from your sides up to your head, the whole time keeping the back and traps engaged. It may seem like an easy exercise to pull off, but you’ll be feeling the burn after just a few reps.
Whether you’re looking to use this as a finisher or a superset, this exercise is sure to give your back and traps a thrashing. This one can be really torturous on the back so it’s suggested to try this one as a finisher first before putting it into the rest of your program on back day.
To see both of these movements in action, as well as some other great movements you can pull off with or without equipment, check out the video below featuring the genius Jeff Cavaliere himself.
Ultimately the idea behind these workouts is to both isolate the trap muscles in order to stimulate growth and as well as treat the upper back as whole to make the entire package stronger. Add these exercises to your workout plan and in no time you will have some strong, well built traps.
Do these workouts make the cut? For more news and updates, follow Generation Iron on Facebook, Twitter, and Instagram.
Managing Editor at Generation Iron, Jonathan Salmon is a writer, martial arts instructor, and geek culture enthusiast. Check out his Instagram, Twitter and Facebook to keep up with his antics.
Best Exercises To Sculpt Your Obliques
Help make that six-pack pop with sculpted obliques.
When we picture a perfectly sculpted mid-section, we think of that washboard six-pack that stands front and center. But your obliques are equally as important as that shredded core. Not only do sculpted obliques make you look good, but they can provide great benefits to your overall physical health in terms of preventing lower back pain and offering great overall support. For the strongest, most sculpted looking core, your obliques need as much work as the rest of your abs.
Everyone is guilty of skipping an oblique exercise here and there in order to squeeze one more exercise in for those front and center abs. While your main core is equated to a building, your obliques are the support system that holds that building in place. The building only looks good if its able to stand for all to see.
So, while the argument can be made that your mid-section gets all the attention because that is what people see, think again. Every chiseled part of your abs matter for that toned physique and stellar V-shape taper. As the largest ab muscles, your obliques should never be neglected and with strong, stable oblique muscles, your lifts and ab workouts will be more effective and efficient.
What Are Your Obliques?
Located on either side of your abs, your obliques sit between your hip flexors and lats. As an important muscle and source of connection for your abs and lower back, these muscles are responsible for bridging two of the largest and most important muscles in the body. Otherwise known as your transverse abdominis, your obliques are responsible for assisting with rotational exercises and core stabilization.
Not only will strong obliques help with overall core function with other ab exercises, but they provide a source of balance and support for big lifts like the squat (1). For help in your total body transformation, your oblique muscles deserve as much love as everything else.
Benefits of Strong Obliques
The benefits of strong obliques are also reasons to make sure you do not skip over these muscles during your ab routine. That more toned appearance you desperately want will come as a result of working these obliques more and more. As the bridge between your abs and lats, this muscle can truly make both pop and show off those hard-earned wings and washboard abs. Working your obliques will not make you bulky or overly muscular, but will in fact totally change your appearance into one of a sculpted athlete, bodybuilder, or gym fanatic.
Aside from the benefit of a sculpted appearance, strong obliques can work to prevent injuries and assist in lower back pain. In order to compensate for weak obliques, your lower back takes much more strain than it actually wants, leading to tightness and added stress with the unfortunate side effect of potential injury (2). Working to your overall performance benefit, strong obliques can help strengthen your entire mid-section, so whether it’s a big powerlifting exercise, like the squat, bench press, or deadlift, high-intensity interval circuit, or a bodyweight routine, your entire body will be balance and stable for a great athletic boost (3).
Top Oblique Exercises
Russian Twists
As a widely used ab exercise by people of all fitness levels, Russian twists are great for working the obliques. As a great exercise for control, Russian twists work to build balance and rotational strength as well as isometric core strength, since your body maintains rigid form throughout the exercise. These can be done with no equipment or modified to use a med ball, plate, or dumbbell.
How to: Start seated with your knees bent and feet slightly elevated. Keeping a long spine and an engaged core, lean back slightly as you rotate from one side to the other. If you are holding a weight of some kind, hold it out in front of you.
Side Planks
Side planks are a classic core exercise that really work the obliques for balance and stabilization. The added benefit is that your glutes, hips, and shoulders also feel this workout. Side planks will help with good posture and better movement by really working to build your core.
How to: Laying on your side, raise your hips so only one elbow and your feet are touching the ground. Make sure your body is in a straight line from your head to your feet and really engage your core to stay balanced and firm.
Single Leg Toe Touches
Single leg toe touches work for overall balance and strength and work your obliques while also hitting your hamstrings and hips. As a simple movement, this is a convenient exercise to target your obliques and really ensure great growth in strength, balance, and coordination.
How to: Lie on your back and engage your core. Lift one leg and the opposite arm and bend upwards to touch them. Lower back down and repeat the same motion with the opposite arm previously used and the opposite leg as well.
Bicycle Crunches
Bicycle crunches are one ab workout that really works for body movement. Combined with a healthy diet and cardio, these can aid in weight loss and work to build muscles in your abs and obliques. By strengthening these muscles, you will work to add better movement to a host of other activities.
How to: Lying on your back, bend your knees at a 90-degree angle and put your arms on your head with your elbows out. Engage your core and twist upwards touching one elbow to the opposite knee. Straighten out your legs and repeat this movement with the other arm and leg.
Dumbbell Side Bend
Side bends in general are great for working your mind-muscle connection, as well as overall core strength and spinal mobility. Adding a dumbbell or a plate will only strengthen your obliques even more and for those who struggle to get up and down from the floor easily, these are a great standing oblique exercise.
How to: Stand tall with your shoulders back and core engaged. Holding the weight in one arm, slowly tilt downward toward the side with the dumbbell. Slowly return to standing straight and repeat for your desired number of reps.
Wrap Up
While our obliques are often overlooked, they provide great benefit for our overall core strength and toned physique. As a large abdominal muscle and bridge between our abs, hips, and back, it is important to work this muscle as equally as the others to avoid unwanted pain and to improve balance and stability. Don’t neglect this powerful muscle and see your overall growth and physique shine by working your sometimes overlooked yet always important obliques.
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
Martinez, Amy; Brookbush, Brent (2020). “Internal Obliques”. (source)
Kravitz, Len. “Super Abs Resource Manual”. (source)
Olson, Michele (2013). “Core Strength: The “Anatomy” of Investigating Abdominal Exercises”. (source)
How Carb Lovers Can Lose 20 Pounds in 2 Months or Less
Did you know that you can lose weight by eating nothing but pizza? It sounds outright crazy, but it’s true, which is good news if you’re a carb lover.
There’s a bunch of lore on the internet claiming that carbs are “bad” for you and will make you fat. Unfortunately, many people listen to this terrible advice and not only miss out on delicious foods but never max out their potential in the gym.
Eating foods that are carb-friendly not only taste amazing, but they’re important for your muscles.
Find out below which foods we recommend you eat to lose at least 20 pounds in the next 2 months.
The Truth About Weight Loss
Contrary to the popular belief that carbs “make you fat,” weight loss is a lot simpler than that. Weight loss comes down to energy in vs. energy out. Simply put, if you consume more calories than you burn, you’ll gain weight, and if you burn more calories than you consume, you’ll lose weight (1).
In fact, this professor went out of his way to prove that you can lose weight on a “Twinkie” diet (such a jarring way to lose weight I know) and lost 27 pounds in two months!
The Different Macronutrients
The human body gets its energy from food, which is made up of a few different macronutrients: protein, fats, and carbohydrates. Your body needs macronutrients for growth, energy, and other body functions. All three of these macronutrients are important for your body to function properly, and they each play a role.
Macronutrients
Carbs – Carbohydrates are your body’s primary source of energy. Without carbs, your body would feel lethargic.
Protein – The building blocks of muscle; its main function is to grow and repair muscle tissue.
Fats – Aside from making your food taste better, fats are essential for the production of hormones, insulation, and protecting your vital organs.
To maintain a healthy body, you’ll want to eat a good mix of all three of these nutrients.
Carb-up with Complex Carbohydrates
Of course, the most delicious foods you can think of are made up of mainly carbohydrates, including cake, chips, burgers, fries, and yes, even bodybuilder’s favorite cheat meal – pizza! If it tastes amazing, it likely contains a good chunk of carbohydrates. Needless to say, these are processed foods and you’ll want to limit how many of these types of carbs you intake for health reasons (even if you can only eat candy and lose weight).
Although the tastiest foods are made of carbs, so are a lot of healthy foods. Heck, even fruits are mainly carbs.
Carbohydrates are made up of fiber, starch, and sugar, and there are simple carbs and complex carbs. Fiber and starch are complex carbs, while sugar is a simple carb. Complex carbs are “healthy” carbs. They’re nutrient-dense, satiating, and replenish your body. That’s because they’re high in fiber and digest slower.
Also, if you happen to be a diabetic, then you’ll want to stick to complex carbs since they control glucose levels.
Simple carbs are the tasty carbs. They don’t contain near as many nutrients like complex carbs, and they usually require a fair amount of calories to feel full and satisfied. Plus, they tend to make you feel lethargic. That’s not to say all simple carbs are bad – fruits are simple carbs, but they’re rich in vitamins and minerals.
Simple Carbs
Pizza
Fries
Soda
Breakfast cereal
Cookies
Complex Carbs
Brown rice
Oatmeal
Peas
Beans
Sweet potatoes
Although you can eat both simple and complex carbs to lose weight, we recommend that 80% of your diet comes from complex carbs and allow room for 20% of your diet to come from simple carbs from your favorite foods.
How Many Carbs Should You Eat?
The number of carbohydrates you eat will vary for each individual, depending on your anthropometrics (weight and body fat) and activity level. Typically, you’ll want your diet to be 45-60% carbs.
To lose weight, you’ll want to opt for carbs that are filling and light in calories. As you learned, you can eat whatever you want and still lose weight, but it’s not recommended. Not only will your overall health suffer, but you’ll remain ravenous throughout the day since you’ll need to indulge in a lot of processed food to feel full, and those calories rack up.
Instead, swap the donuts for sweet potatoes, whole grains, fruit, and lentils. These are nutrient-dense and low in calories. And if you want to indulge in a healthy snack, try popcorn. Not only is popcorn amazing, but it’s high in volume and fiber, and when a food is high in volume and fiber, it fills you up quicker off fewer calories.
How Much Weight Should You Lose Each Month?
Depending on the total amount of weight you have to lose will vary the amount of weight you should lose each month. If you have more body fat and weight to lose, you’ll be able to get away with losing more weight each month.
However, in general, it’s recommended that you lose 1.5 – 2 lbs a week. Most experts agree that those who lose weight slow and steady are more likely to keep it off (2). That means you can lose at least 16 pounds in 2 months, but likely more if you’re dedicated and have a lot of weight you want to lose.
To lose 20 pounds or more in 2 months, you’ll want to strive to lose at least 2.5 pounds a week. If you’re following a good training program and eating the right foods, that’s more than doable for most people!
The key is to stick to mostly complex carbohydrates and put your body in an energy deficit.
The Importance of Carbs for Building Muscle
Besides the noticeable drop in energy you’ll feel if you avoid carbs completely, you’ll also have a hard time building muscle. That’s because your muscles are fueled with glycogen, the energy for your muscles. I’ll spare you all the scientific mumbo jumbo, but when your body breaks down the foods you eat, it gets converted into glucose (blood sugar), which is then stored in your muscles as glycogen.
And guess where you get the magical effects of glycogen from? That’s right – carbohydrates!
Without glycogen, your workout performance will suffer and you won’t maximize muscle growth (3).
Other Benefits of Carbs
Now you know some of the benefits carbs have to offer, but there are some others worth mentioning. Did you know that carbohydrates can keep your testosterone levels high?
In this study, those who were on a high-carbohydrate diet had higher T levels and lower cortisol levels than those on a low-carbohydrate diet (4).
Also, since carbohydrates are high in fiber, they aid in digestion and control your cholesterol. Since carbohydrates are your body’s energy source, they’re paramount for your brain, kidney, heart, and CNS.
Moreover, carbs can help relax you since they increase your serotonin levels, which acts as an antidepressant and improves your mood (5).
Recap
Unfortunately, the web is suffocated with a bunch of misleading information surrounding carbs. Carbs won’t make you fat, calories will.
Carbohydrates are essential for muscle growth and for your body to function properly. Plus, it doesn’t hurt that most mouthwatering foods are loaded with carbs. As long as most of the carbs you eat are complex carbs, you’ll be able to have your cake and eat it too.
Click the social links below to share this with any carb haters you know!
References
1 – Strasser, B., Spreitzer, A., & Haber, P. (2007). Fat loss depends on energy deficit only, independently of the method for weight loss. Annals of nutrition & metabolism, 51(5), 428–432. https://doi.org/10.1159/000111162
2 – Paisey, R. B., Frost, J., Harvey, P., Paisey, A., Bower, L., Paisey, R. M., Taylor, P., & Belka, I. (2002). Five year results of a prospective very low calorie diet or conventional weight loss programme in type 2 diabetes. Journal of human nutrition and dietetics : the official journal of the British Dietetic Association, 15(2), 121–127. https://doi.org/10.1046/j.1365-277x.2002.00342.x
3 – Ivy J. L. (2004). Regulation of muscle glycogen repletion, muscle protein synthesis and repair following exercise. Journal of sports science & medicine, 3(3), 131–138.
4 – Anderson, K. E., Rosner, W., Khan, M. S., New, M. I., Pang, S. Y., Wissel, P. S., & Kappas, A. (1987). Diet-hormone interactions: protein/carbohydrate ratio alters reciprocally the plasma levels of testosterone and cortisol and their respective binding globulins in man. Life sciences, 40(18), 1761–1768. https://doi.org/10.1016/0024-3205(87)90086-5
5 – Wurtman, R. J., & Wurtman, J. J. (1995). Brain serotonin, carbohydrate-craving, obesity and depression. Obesity research, 3 Suppl 4, 477S–480S. https://doi.org/10.1002/j.1550-8528.1995.tb00215.x
The Rock’s Trusted Transformation Diet & Workout Program Will Get You Shredded AF
The Rock has built one of the most muscular physiques in Hollywood!
Dwayne “The Rock” Johnson regularly posts his workout videos and epic cheat meals on social media, but his diet and workout program has been a long-kept secret. It changes today.
The Rock is a force to be reckoned with in the bodybuilding, WWE, film, and tequila industries. Oh, and also, social media. God, how could we forget The Rock’s epic Instagram? Let me atone for my sins by taking a shot of Teremana.
Dwayne “The Rock” Johnson is one of Hollywood’s highest-paid actors. Not to mention, I routinely add some spare change to his kitty with my generous drinking habits, but I digress.
It is no secret that The Rock is a long-time bodybuilding fan. Not only does he have a jacked physique, but he is also always looking at ways to contribute to the sport.
The Rock was last seen on the Mr. Olympia stage in 2016 when he conferred Phil Heath his sixth Sandow. At the same Olympia, Johnson was presented the “Man of the Century” award, a title specially created for him.
The Hollywood A-lister later announced his own bodybuilding show called “Athleticon.” Many experts speculate Johnson’s new show would overshadow the prestigious Mr. O.
As they say, “with great cash comes great business opportunities.” Or wait, did it have something to do with power and responsibility? Anyways, I hope you get our point.
Check Out: The Rock Tastes His Own Blood After Suffering a Cut During Training
The Rock’s Transformation
Now that we are done with The Rock’s antiques, let us talk about his physique transformation. It would be safe to say that Johnson was nowhere as big during his wrestling days as he is now.
The Rock’s physique has improved immensely since his Hollywood debut in The Mummy Returns in 2001. He keeps getting better with every movie, both physique-wise and in his acting skills.
Johnson’s physique in Pain & Gain arguably made the most headlines. Lately, he has been in the news for his physique in the DC movie Black Adam.
Dwayne “The Rock” Johnson looks like a total beast in his upcoming movie. He could give pro bodybuilders a run for their money if he decided to compete in a show.
The Jumanji hero is one of the few A-listers who preach lifting heavy and eating right.
Unlike most of his peers in the film industry, Johnson stays in photoshoot-ready shape throughout the year. He does not take up roles where he has to put on body weight and sport a double chin.
The Rock has his fair share of haters. While some people like to credit Johnson’s wrestling genes for his jacked physique, others accuse him of juicing.
Interestingly, the WWE star found a critique in a rather unusual place. Dan Bilzerian recently stated that it is not healthy to be as big as The Rock. “The King of Instagram” was on fire and, without a doubt, raised some eyebrows in his latest podcast.
Must Read: Dan Bilzerian Says It Is “Not Healthy” To Be As Big As The Rock
The Rock Diet Program
Although The Rock is one of the hardest workers in the gym, he does not overlook the importance of eating right. No matter how hard you train, if you are not feeding your muscles the right nutrients, you will not achieve your desired results.
“Manipulating water, sodium, cardio but also having to push and pull real iron to have dense, dry, detailed muscle. It’s real science that takes months and months to dial it all in with my strength & conditioning coach @daverienzi who keeps a very watchful eye, constantly fine-tuning our strategy daily.” – The Rock on preparing for Black Adam
Check Out: Dwayne “The Rock” Johnson Photos Which Will Motivate You to Hit the Gym
Cheat Meals
If you follow Johnson on Instagram, you probably already know about his insane cheat meals. 12 pancakes with peanut butter and syrup, 6 cookies, a box of donuts, sushi, pasta, bagels, and a giant pizza.
Although he does not eat all of that in a single sitting, it would be safe to say Johnson’s cheat meals are nothing short of legendary.
Besides his cheat days, The Rock limits his processed food intake. He keeps all the high-calorie food at bay due to its high sugar and refined carb content.
Related: The Rock Shows Off His Epic Cheat Meal
The Rock Diet Plan
Dwayne Johnson follows a “go big or go home” approach when it comes to his diet. The Rock switches between two diet plans based on what his role demands.
He eats seven meals and up to 5,000 calories a day while preparing for physically demanding movies like Hercules and Black Adam. To put this into perspective, that is about twice the number of calories recommended for most men his age.
For his less intensive roles, he follows a five-meal diet program. So let’s get to what The Rock is cookin’.
Dwayne Johnson’s 5 Meal Diet Program:
Meal 1
Steak: 10 oz
Oatmeal: 2 cups
Egg whites: 3
Whole egg: 1
Watermelon juice: 1 glass
Meal 2
Chicken: 2 servings
Bell pepper: 2
Mushroom: 3 cups
Broccoli: 3 cups
Protein shake: 2 scoops
Meal 3
Salmon: 8 oz
Asparagus tips: 8
Whole eggs: 2
Rice medley: 2 cups
Broccoli: 3 cups
Meal 4
Steak: 10 oz
Baked potatoes: 3
Asparagus tips: 8
Orange juice: 1 glass
Meal 5
Casein protein: 20 grams
Egg whites: 10
Check Out: The Rock Says Intense Prep for Black Adam Film Unlike Any Role Before
Dwayne Johnson‘s 7 Meal Diet Program:
Meal 1
Cod: 10 oz
Whole eggs: 2
Oatmeal: 2 cups
Meal 2
Cod: 8 oz
Sweet potato: 12 oz
Veggies: 1 cup
Meal 3
Chicken: 8 oz
White rice: 2 cups
Veggies: 1 cup
Meal 4
Cod: 8 oz
Rice: 2 cups
Veggies: 2 cups
Fish oil—122: 1 tbsp
Meal 5
Steak: 8 oz
Baked potato: 12 oz
Spinach salad: 1 serving
Meal 6
Cod: 10 oz
Rice: 2 cups
Salad: 1 serving
Meal 7
Casein protein: 30 grams
Egg-white omelet: 10
Veggies (onions, peppers, mushrooms): 1 cup
Omega-3 fish oil: 1 tbsp
Must Read: During a Recent Interview, The Rock Explains Why He Has “Messed Up” Abs
The Rock’s Post Workout Shake
So you thought Johnson does not gulp down a protein shake after his workout? What you are about to read will blow your mind.
The Rock consumes one of the most elaborate post-workout shakes we have ever seen. His post-workout shake could make Hercules proud. According to his Instagram, his post-workout smoothie contains:
65–70 grams of whey protein
1 apple
30 grams of carbohydrate powder
1 scoop of electrolyte powder
creatine
water
ice
We do not know about you, but we feel pretty full after reading about everything The Rock eats in a day. Also, Johnson’s diet program is not for someone with seven bucks in their pocket. If you know what we mean.
Don’t Miss: The Rock Says CT Fletcher: My Magnificent Obsession Is One of The Greatest Docs…
The Rock Workout Program
Dwayne “The Rock” Johnson is no ordinary human. The guy travels with his personal gym. His “Iron Paradise” has state-of-the-art equipment with dedicated muscle group training sections.
The Rock probably has the sickest legs in the film industry. The slabs of meat and vascularity are unlike anything we have seen on a Hollywood A-lister.
The Rock starts his days with 30-60 minutes of cardio. He then eats his first meal, post which he starts his strength training routine.
Johnson begins his resistance training workouts with 30 minutes of stretching and warming up. The Rock spends more time getting ready for his workouts than most people spend working out.
Also Read: The Rock Shows Off Some Recent Incredible Leg Development
The Rock Workout Principles
Johnson’s training principles include:
1. High Resistance Training
The WWE star is a proponent of high-intensity training. He has trained with Mr. Olympia winning coach Hany Rambod and follows the typical bodybuilding training principles including muscle hypertrophy and advanced training principles like dropsets, intraset stretching, and supersets.
2. Go Heavy
The Rock is one of the few Hollywood stars who lift super heavy in the gym. Unlike most of his A-list peers, Johnson trains for more than aesthetics. He has the strength and endurance to back up his size.
But at the same time, if you are a Rock fan, this does not give you the green light to lift as heavy as you can without any regard for your form or safety.
Watch: Phil Heath Trains Arms With The Rock
The Rock Workout Plan
The Baywatch star follows a 6-day training split, focusing on different muscle groups each day. You will be using a plethora of equipment for The Rock’s training program, including kettlebells, barbells, dumbbells, machines, and chains.
Without any further ado, here is what Johnson’s training routine looks like:
Day 1: Chest & Upper Body
Cardio: 30–60 minutes
Barbell bench press: 4 sets of 8–12 reps
Incline dumbbell press: 4 sets of 8–12 reps
Flat-bench dumbbell press: 4 sets of 8–12 reps
Dumbbell fly: 3 sets of 8-12 reps
Incline hammer curl: 4 sets of 8–12 reps
Chest dips: 4 sets to failure
Day 2: Legs
Cardio: 30–60 minutes
Walking lunge (with a barbell, chains, or dumbbells): 4 sets of 20-25 reps
Leg extension: 4 sets of 15-20 reps
Leg press: 4 sets of 25 reps
Hack squat: 4 sets of 8–12 reps
Single-leg hack squat: 4 sets of 8–12 reps
Romanian deadlift: 4 sets of 8–12 reps
Hamstring curl: 4 sets of 8–12 reps
Barbell squat: 4 sets of 8–12 reps
Hip abduction machine: 4 sets of 8–12 reps
Standing calf raise: 4 sets of 50-75 reps
Read Next: The Rock Shares Insane 100-Rep Workout To End Leg Day
Day 3: Back & Traps
Cardio: 30–60 minutes
Pull-up: 4 sets to failure
Single-arm dumbbell row: 4 sets of 8–12 reps (each side)
Hammer strength double-arm row: 4 sets of 8–12 reps
Lat pull-down: 4 sets of 8–12 reps
Cable rows: 4 sets of 12, 10, 8, 6 reps (pyramid set)
Shoulder shrugs with dumbbells: 4 sets of 8–12 reps
Back hyperextension: 4 sets of 8–12 reps
Day 4: Shoulders & Upper Body
Cardio: 30–60 minutes
Shoulder Press: 4 sets of 12, 10, 8, 6 reps (pyramid set)
Seated dumbbell shoulder press: 4 sets of 8–12 reps
Standing dumbbell lateral fly: 4 sets of 8–12 reps
Single-arm cable lateral raise: 4 sets of 8–12 reps (each side)
Reverse dumbbell fly: 4 sets of 8–12 reps
Bent-over dumbbell lateral raise: 4 sets of 8–12 reps
Day 5: Legs
Cardio: 30–60 minutes
Walking lunges (with a barbell, chains, or dumbbells): 4 sets of 20-25 reps
Leg extension: 4 sets of 15-20 reps
Leg press: 4 sets of 25 reps
Hack squat: 4 sets of 8-12 reps
Single-leg hack squat: 4 sets of 8-12 reps
Romanian deadlift: 4 sets of 8-12 reps
Hamstring curl: 4 sets of 8-12 reps
Barbell squat: 4 sets of 8-12 reps
Hip abduction machine: 4 sets of 8-12 reps
Standing calf raise: 4 sets of 50-75 reps
Day 6: Arms & Abs
Cardio: 30–60 minutes
Dumbbell curl: 4 sets of 12-15 reps
Hammer curl: 4 sets of 12-15 reps
Preacher curl: 4 sets of 12-15 reps
Tricep pushdown: 4 sets of 12-15 reps
Rope tricep overhead extension: 4 sets of 12-15 reps
Rope crunch: 4 sets of 20 reps
Russian twist: 4 sets of 20 reps
Hanging leg raise: 4 sets of 20 reps
Day 7: Rest Day
Check Out: The Old School Tool The Rock Uses To Chisel His Chest
The Rock Diet & Workout Program Notes
Dwayne Johnson is 6 foot 5 and 260 lbs of sheer muscle. If you are a beginner or even an intermediate lifter, following The Rock’s training program in its original form would not be a smart decision.
Pushing your body’s limits with Johnson’s training and diet program might sound like the perfect way of shocking your muscles into growing but biting off more than you can chew can put you out of the gym for weeks.
The Rock is built like a tank. If you have never followed an advanced training program before, you should work with a professional to help you ease into more serious training regimens.
Remember: The Rock’s physique is a combination of genetics, hard work, and access to the best food, training equipment, and a team of experts. So, use The Rock’s diet and workout program as a guideline instead of following it in its original form.
Next Read: Why The Rock Trains With Chains, And You Should Too
Wrapping It Up
Adopting The Rock diet and workout program is not a matter of access as much as it is a matter of conviction. If you want to transform your physique for the better, get ready to sweat it out in the gym (and the kitchen) for the next six months.
Who do you think has the best physique in Hollywood? Let us know in the comments below. Also, be sure to follow Generation Iron on Facebook and Twitter.
Joseph Baena Shares His Old School Workout Inspired By Arnold Schwarzenegger
Joseph Baena takes more inspiration from his father, Arnold Schwarzenegger, as he shows off his old school bodybuilding workout.
Over the years, Joseph Baena has been turning heads in the bodybuilding world. Perhaps initially known best simply for being Arnold Schwarzenegger‘s son, Baena has been building even more attention as he’s slowly sculpted an impressive bodybuilding physique of his own. Certainly the genetics are working in his favor – as his physique has begged the question: will we ever see Joseph Baena compete in bodybuilding.
We may not have an answer to that at the moment. But we do know that Joseph Baena has continued to build his identity as a bodybuilder and lover of fitness. Physique updates often grab attention and headlines. And while Baena certainly gained some genetic graces from his father, he is certainly putting in the hard work on his own merits.
So it’s even more exciting that Joseph Baena recently shared his workout routine with Men’s Health in an extensive cover story. Taking a page from his father, the workout is clearly inspired by the Golden Era of bodybuilding. Let’s break down Baena’s journey towards a muscular physique and his workout below.
How Joseph Baena Discovered Bodybuilding
Joseph Baena first found an interest in weightlifting and bodybuilding through competitive swimming. Shortly after, Arnold Schwarzenegger gifted Baena a copy of The Encyclopedia of Modern Bodybuilding – which, of course, was written by Schwarzenegger himself. The two then started training in the gym together. What better training partner can you ask for than 7x Olympia champion Arnold Schwarzenegger?
And while his father is a major inspiration and motivational factor in Joseph Baena’s growing physique – he also clearly is looking to put his own modern spin as he continues to train. In speaking with Men’s Health, he had this to say about his journey into bodybuilding:
“My father really inspires me… he kind of created the ideal physique for most people… do I want to have the same physique? I don’t know if I can.”
It’s clear the Joseph Baena has a bit of humorous self-deprecation in talking about his own physique. A clear difference between his father’s cocky attitude as seen in Pumping Iron. Regardless, the true message is in the physique and the hard work put into training.
Regardless of being Arnold Schwarzenegger’s son – this workout and his latest physique updates prove that he is a man who is willing to put in the hard work for impressive muscle. And more than that – he’s bodybuilder in the truest sense of the word. He has a passion for weightlifting.