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Danial Zamani Announces 800-Pound Bench Press Attempt
Danial Zamani announced his plan after crushing a 350kg bench press.
Danial Zamani has been a threat to the bench press world record for awhile. The current record is set at 355kg (782lb) held by Julius Maddox. In a recent Instagram post, Zamani completed a 350kg (771.6lb) bench press with ease and announced his plan to attempt 800 pounds.
Zamani completed this attempt raw a she was seen wearing just a lifting belt and wrist straps. In his caption, Zamani made it clear that he has his sights set on a number that has never been done before.
“God’s power is above all other powers. I can feel my dear coach Babak @babak_ghazbaniknowledge and Gods power both in my life and in my strength and progress. And positive energy I receive from all over the world I feel in my life , this lift is presented to all my fans all over the world. I am grateful of all my seniors and pro athletes who support me all over the world.
God’s willing in 15 days I will attempt world record my 100 percent power attempt will be on 800 lbs weight.”
The 800-pound mark has been the goal for both Zamani and Maddox. This is a number that no one has ever bench pressed before. Maddox has attempted this lift twice. The first came in June 2020 but the bar was miscoded and led to a failed attempt. In August, Maddox followed up a Chicago Cubs’ game with his second attempt at 800 pounds at Wrigley Field.
While the elusive 800-pound mark has not been reached, there are now two powerlifters on its heels. Zamani made this 350kg lift look easy and it is not even his personal record. In August, Zamani crushed a 352.5kg (777lb) bench press. He has been chasing the record and keeps inching closer to it.
After sharing his recent lift, Danial Zamani received praise from some of the other top lifters in the world. This includes Maddox, who has a strong relationship with Zamani. Larry Wheels stated “The throne is at risk! Congrats Boss!” CT Fletcher and Milos Sarcev also appeared in the comments’ section of the video.
It is clear that Danial Zamani is preparing to beat the bench press world record but he seems to be interested in reaching 800 pounds. It will be must-see actin the Zamani takes on this challenge.
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Milos Sarcev: Today’s Bodybuilders Are Going Too Easy On Leg Day Training
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Milos Sarcev believes “legs are so very easy” but modern bodybuilders are not pushing hard enough.
Never skip leg day is a phrase that is often repeated in the world of bodybuilding. This is due to the fact that many weightlifters and even bodybuilders can make the vital mistake of overlooking leg training. It’s a problem that has in the past also knocked competitive bodybuilders down a few placings. Most recently, Brandon Curry was criticized for having weak legs at the Olympia 2021. Many believe it was the key factor in placing him second as opposed to overtaking Big Ramy for first place. In our latest GI Exclusive interview, legendary bodybuilding coach Milos Sarcev discusses the recent trend in leg day training within bodybuilding.
During our recent video conversation with Milos Sarcev, the topic of Brandon Curry was brought up. More specifically, his showing at the Mr. Olympia 2021. Curry placed second – meaning second best athlete in the world. Despite this – he received some online criticism for the state of his legs. Many thought that they were not only his weak point but also so weak that they were undeserving of the Olympia stage. Does this criticism have some truth to it? Or is it more over-exaggerated online hate.
Milos Sarcev cannot account for every specific comment made online – but he does believe that the general criticism has some validity. He does agree that Brandon Curry’s legs are a weak point for him. Sarcev says this, even as he admits that Curry was his second favorite physique at the Olympia 2021 stage.
What Milos Sarcev sees is an imbalance in bodybuilding. Brandon Curry is and his legs are a perfect example of this imbalance. Sarcev 100% believes that Curry belonged on the Olympia stage. But he does see a vast quality difference between the rest of his body and his legs. The rest of his physique was enough to overpower the weaknesses. It earned him a well deserved second place at Mr. Olympia. That being said, the imbalance showcases where priorities are for pro bodybuilders as a whole.
Milos Sarcev believes that modern bodybuilders are going too easy when it comes to leg day training. In fact, he thinks that leg day training is easy. There is no secret. There is no challenge for legs more than other body parts. The problem is more that bodybuilders simply don’t enjoy training legs. So they go easy. This is the big problem as Sarcev sees it.
“I see this and I stand behind it. Whoever wants to develop legs they can. Legs are so very easy to put the load on the quads if you want it,” Milos Sarcev states in our interview. He continues:
“If you want to go to the gym to socialize, to make it look like you’re training, to do some leg presses, to do some – you know what? No… I cannot go to the gym now-a-days and see someone squat… they are going easy, the easy way. So if you want to build the legs, have you ever heard of squats? Can you try them, please?”
It should be noted that his experience is purely anecdotal. But he also sees the proof in the pudding. Far too often he sees talented pro bodybuilders with lagging legs. From what he sees in the gym, it’s due to a change in effort.
“I like to be sarcastic and people will call me names,” Sarcev goes on to state. “But I speak the language. I speak the truth.”
Milos Sarcev further explains his statement. He believes that the new modern era of bodybuilders are playing it too safe. They avoid squats to protect their knees and avoid injury. But in doing so – they are also pushing their bodies less hard. They are losing out on vital elements of leg day.
“That’s why the people I will train – I will not babysit them,” Milos Sarcev explains. “I will not accept their excuses. I mean when you have a twenty something year old guy say, ‘Oh, my knees!’ I didn’t even feel my knees until 40 years of age… they all think it’s overtraining.”
You can watch Milos Sarcev’s full comments on Brandon Curry and leg day training in our latest GI Exclusive interview segment above!
Chad Nicholls Shares Predictions For 2022 Arnold Classic
Chad Nicholls recently revealed who he believes will be the new champion at the 2022 Arnold Classic.
The 2022 Arnold Classic is right around the corner and that means there will be plenty of predictions coming out. Chad Nicholls recently shared his opinion on who could take over as the new champion in Columbus.
The Arnold Classic is back where it belongs taking place from March 3-6. With the event returning to the beginning of the year, there are many big names that will be present. This does not include Nick Walker, who won the show in 2021 but will continue to focus on the 2022 Olympia. This means there will be a new champion and Nicholls, a bodybuilding coach and sports nutritionist, recently gave his pick.
Nicholls joined The Menace Podcast on the Muscle and Fitness YouTube page and this is where he broke down some of the biggest names in the show. Before we get into what Nicholls had to say, let’s take another look at the Men’s Open lineup for the 2022 Arnold Classic.
2022 Arnold Classic Lineup
William Bonac (Netherlands)
Rafael Brandão (Brasil)
Maxx Charles (USA)
Brandon Curry (USA)
Samson Dauda (United Kingdom)
Nathan De Asha (United Kingdom)
Regan Grimes (Canada)
Steve Kuclo (USA)
Cedric McMillan (USA)
Fabio Giga Rezende (Brasil)
Justin Rodriguez (USA)
Mohamed Shaaban (Egypt)
Brett Wilkin (USA)
Akim Williams (USA)
Brandon Curry
It has been quite a run for Brandon Curry. He was crowned Mr. Olympia in 2019 and has finished as the runner-up in back-to-back years to Big Ramy. When looking at the field, Curry has to be considered one of the favorites, if not No. 1 on the list. He has his sights set on taking back his Olympia crown but will appear at the second biggest show of the year first.
Nicholls has always liked Curry to come out victorious at the Arnold Classic and he has not changed his opinion.
“I think Curry’s going to win this. I’ve always though that Curry’s going to win this. I think just that the level that he’s at right now, based off of where everybody’s ay, if he shows up anywhere close, I don’t think anybody beats him.”
Brandon Curry has a victory at the Arnold Classic from back in 2019, the same year he won the Olympia. There is a chance that he could bring home his second in about six weeks.
William Bonac
Walker might have won the Arnold Classic in September but would it have happened this way if William Bonac was there? The 2020 Arnold Classic champ was unable to make the trip but will return to the stage this year. According to Nicholls, this does not mean that he will make an immediate impact.
“I think that the things he has lacked over the last couple of years are finally starting to catch up with him. I think he was downsized a bit and his conditioning was also behind in 2021. I think he had very little time to correct that.”
Brett Wilkin
There are many big names returning to the Arnold Classic this year. Steve Kuclo finished third last year, Regan Grimes continues to improve, and Cedric McMillan and Nathan De Asha always have eyes on them. Nicholls believes another up-and-comer could steal the show.
Brett Wilkin is a rising star in the sport but has not taken that next step just yet. This might not be the year that Wilkin takes home the title but he has a chance to finish in the top three. Nicholls believes that he could be a threat to Curry.
“”He matches Brandon structurally. Obviously, Brandon’s got that massive back and that width and you know, that shoulder to waist ratio but Wilkins isn’t that far off. I think he might be bigger so it’s gonna be interesting.”
It is going to be an intense and entertaining battle to see who finishes in the top five. Wilkin could be the name that makes the biggest jump during this event. As of now, Brandon Curry seems to be the competitor to beat at this point.
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Flex Lewis May Not Be Qualified for the 2022 Olympia…Yet
Will Flex Lewis have to qualify for the 2022 Olympia?
Flex Lewis may not be qualified for the 2022 Olympia. The information was recently dropped by Chief Olympia Officer Dan Solomon on his Instagram page.
There was a time when the bodybuilding world was excited to see former 212 Olympia kingpin James “Flex” Lewis compete in the Men’s Open Bodybuilding division. Things were all set and ready for the popular bodybuilder to take to the stage. Then he got injured and had to deal with personal issues and things got turned on it’s head. Since that time fans have been waiting to learn when Flex Lewis would step on the Olympia stage as a Men’s Open Bodybuilder.
With that said it seems that while the hopes of Lewis on an Olympia isn’t out of the question, it appears that he may have to earn his way back on stage.
Not Qualified?
According to a recent story post on Dan Solomon’s Instagram account, Flex Lewis may have to qualify for the 2022 Olympia in the Men’s Open division. While originally he had been given a special invite to compete at the 2020 Olympia. But since his injury forced him off the event and he didn’t compete at all in 2021, no word has been issued as to whether or not he was qualified for the 2022 Olympia. That is until now.
A recent story post made by Chief Olympia Officer Dan Solomon has possibly confirmed the status of Flex Lewis’ qualification status. It appears that Lewis isn’t qualified for the 2022 Olympia, at least not in the Men’s Open. The answer was recently prompted by a question issued to Solomon. The Chief Olympia Officer gave his answer in a pretty concise story post.
Still Training Hard
It appears that Flex Lewis will have to earn his way onto the Olympia stage in the Men’s Open. If this stands it means that Flex Lewis will have to compete at a major show in order to qualify. Of course things are always subject to change, but as it stands now, we may be seeing Flex Lewis on stage competing in the Men’s Open division ahead of the Olympia.
Still, Flex Lewis is hard at work in the gym and is looking strong.
Leg day training at the one and only @arsenal_strength Showroom.
An update to Dan Solomon’s Instagram may now suggest that Flex Lewis will receive a special invite after all.
And the rollercoaster just keeps trucking along. What do you make of Dan Solomon’s updates?
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.
These 5 Exercises Will Boost Your Libido And Give You Massive Gains
Boost Your Libido
Working out can improve your life in more ways than it is credited for. It’s time people start looking at working out as more than just working on the muscles. Pumping iron can have both physiological and psychological benefits.
Spending some time in the weight room can improve your sex drive. Working out can even help you if you don’t feel any sexual desire. Feeling asexual can be caused by many reasons including stress, exertion, mental exhaustion, etc.
While lifting weights can help boost your libido, there are some exercises which work better than the others. Make these five exercises a part of your training routines to boost your libido –
1. Squats
Squats are a complete leg builder. This exercise can also help you with your low sex drive. Legs are the biggest muscle group in your body and working them by squatting can improve your testosterone levels.
Squats increase your overall muscles mass, strength and sex drive. There are enough variations of this exercise, so you’re never bored of it. Make squats a part of your workout routine to improve your libido.
2. Barbell Hip Thrust
No other exercise comes close to barbell hip thrusts when it comes to mimicking a sexual position. This exercise also happens to be one of the most effective in improving your sex drive. It also adds muscle mass and strength to your lower body, especially glutes.
It can be incredibly hard to not think about sex while performing this exercise. Tip: avoid making eye contact with the opposite sex while you’re doing this exercise if you don’t want to end up sending the wrong signals.
3. Bench Press
Compound (multi joint) exercises are the most efficient in helping you improve your testosterone levels and sex drive. Bench press has been the poster exercise for manhood for a long time.
This exercise helps broaden your chest which, for many men, can lead to increased confidence. We hope you make it count and put this raised confidence to good use with women. Incline and decline bench press can work different areas of your chest.
4. Deadlifts
Deadlifts work your entire body. There are only a few other things as badass as lifting some heavy weights off the ground. Deadlifting regularly can improve your libido and make you stronger at every other exercise.
Deadlifts can also help you in adding lean muscle mass. Avoid heavy deadlifts if you’re suffering from a back injury. You can also try different versions of this exercise like sumo deadlifts or dumbbell deadlifts to keep your body guessing.
5. Clean and Press
Clean and press primarily work your shoulders, but secondary muscles like your upper and lower back, traps, hamstrings, quads, glutes, and calves are also involved. It is a full body exercise which can improve your physique and sex drive.
Clean and press is also a compound exercise which will help you put on muscle mass and definition. You can perform this exercise in a hypertrophy workout or a strength workout. All you need to do is adjust the number of sets and reps.
Which according to you in the best exercise to boost your sex drive? Let us know in the comments below. Also, be sure to follow Generation Iron on Facebook and Twitter.
The Eight Best Bodyweight Exercises for the Biceps
The Eight Best Bodyweight Exercises for the Biceps
Training biceps without iron seems like a waste of time. Who wants to do many sets of pushups and pullups when there’s a perfectly good gym around the corner or perhaps in your basement?
But in a time-crunched, mobile world, it’s not always possible to get to a gym and not everyone has the space for a home set-up. That’s why it’s valuable to have bodyweight substitutes available when traveling, stuck in a hotel room, or otherwise on the go. Studies suggest it’s possible to get results without investing in equipment or a gym membership, just your body weight.
This 8-exercise, two-set circuit will challenge your biceps with only your body as resistance. We’ll alternate pushing and pulling movements so you keep moving without rest, providing an aerobic component to your training as well.
Chaturanga
What it does: This popular yoga move challenges your biceps and overall core stability. It’s also an effective warm-up stretch to begin a workout.
How to do it: From a standard plank position, lower your elbows to shoulder height, pinning them against your side. Your chest, shoulders, upper arms, and elbows are in alignment. Push back to plank.
How many? 2 sets of 10 reps.
Chin Ups
What it does: Like the overhead pull-up, the chin-up is an effective shoulder and back exercise to build that V-shaped torso. But by doing the underhanded chin up, we place more emphasis on the biceps.
How to do it: Grab the bar with an underhand grip. Hanging from the bar, pull your shoulder blades back and down to lift your body and build momentum. Finish by pulling up with your arms.
How many? 2 sets of 10 reps (or as many as possible).
Dive Bomber Pushups
What it does: This pushup variation requires more use of the biceps and shoulders.
How to do it: Start with hips in the air and feet shoulder-width apart. Lower head and shoulders down as if going under a bar. As you push your head and shoulders into position, arch your back. Reverse process to return to starting position.
How many? 2 sets of 10 reps.
Inverted Bar Rows
What it does: This provides many of the benefits of a pullup while better isolating the biceps.
How to do it: Lie underneath a bar that’s several feet above you, such as in a squat rack. Hang underneath the bar with heels on the ground and arms fully extended. Pull your chest toward the bar. Pause at the top and return to starting position.
How many? 2 sets of 10 reps.
3-Way Pushups
What it does: By doing three sets of 10 pushups in three different positions consecutively, we’re amping up this workout quickly while challenging our biceps from three angles.
How to do it: Do 10 traditional pushups (hands directly below the shoulders) followed by 10 “diamond” pushups (index fingers and triceps touching), followed by 10 wide-grip pushups (hands wider than the shoulders)
How many? 2 sets of 10 reps of each.
Prone Grip Pullups
What it does: Though best known as a back movement, you’re also hitting the biceps, along with the shoulders and chest.
How to do it: Grab the bar with an overhand grip. Hanging from the bar, pull your shoulder blades back and down to lift your body and build momentum. Finish by pulling up with your arms.
How many? 2 sets of 10 reps (or as many as possible).
Plank
What it does: This promotes overall core stability, but your biceps are keeping you in the proper position.
How to do it: Lie in a prone pushup position with hands on the floor, elbows under shoulders and bent 90 degrees. Push up off the elbows, tucking your chin so your head is in line with your body. Keep head in line with spine and belly button drawn in. Hold for one minute.
How many? 2 sets of 60 seconds.
Monkey Bars
What it does: All that time spent gliding across the monkey bars as a kid was an awesome biceps workout. That’s still true as an adult.
How to do it: There are three methods. Avoid the one-arm, every-other bar swinging method. That looks most monkey-like but can tax the shoulders. Instead, start with both hands on the bar, facing the bars. Move one forward and then the other. Or you can move laterally, starting by facing perpendicular to the bars, reaching from one side and then bringing your second hand over.
How many? 2 trips through the bars, usually six or eight rungs.
Pete Williams is a NASM-CPT and the author or co-author of several fitness books, including Core Performance and Every Day is Game Day. His work has appeared in publications such as Men’s Health, Men’s Journal, and USA Today.
The Beginners Guide To Lean Bulking For Effective Gains
How best to kickstart your lean bulking goals if it’s your first time.
For those looking into lean bulking, you have come to the right place. Lean bulking is a great way to see serious gains while allowing yourself the opportunity to set yourself up and live a healthy lifestyle all while building muscle. Bulking has taken on a life of its own but with the right approach, it isn’t as hard as it may seem.
In opposition to dirty bulking, lean bulking, often referred to as clean bulking, is a great way to set yourself for success down the line. Watching calories, eating whole foods, and prioritizing supplementation has its perks for putting on efficient gains and allowing yourself to thrive inside and out of the gym. By knowing how best to approach a clean bulk, you will set yourself up for only the best gains.
Let’s jump into this Beginners Guide For Lean Bulking and see what makes this such an effective way to build muscle. Knowing what it is and how best to approach it when it comes to training, nutrition, and supplementation will better prepare you for whatever comes your way as you look to get as massive as possibly while being as healthy as possible.
What Is Lean Bulking?
Lean bulking is when you try to gain as much muscle with as little fat as possible. This is where your protein intake would be increased and both fat and carbs are typically quite reduced. The foods involved with lean bulking are clean and can come from things like lean meats, fish, fruits, vegetables, and whole grains. The key is to watch your caloric intake and to avoid sugar, as this can have an effect on your muscle building.
To contrast lean bulking, looking at something like dirty bulking is an easy opposing viewpoint when it comes to a bulk. Dirty bulking focuses on quantity of food and is less about a ratio of macronutrients and more about overall calorie count. Overall, lean bulking is a much better option for not only do you put health above all else, but you allow yourself to see more effective gains.
How To Prioritize…
Training
When it comes to training during a lean bulk, you need to follow a plan that supports muscle growth while also accelerates fat loss. Resistance training will put an emphasis on muscle growth and allow for only the best gains to unfold (1). By focusing on building muscle directly, you give yourself a better chance at changing your physique and turning fat into muscle.
High-intensity interval training (HIIT) is another great approach for this high-intensity style workout will get your heart rate going to burn calories while also building muscle to see gains (2). Longer forms of cardio can be mixed in here and there but know that the more cardio you do, the hungrier you may feel so sticking to weightlifting with efficient cardio is the way to go.
Nutrition
For nutrition, ensuring only whole foods is imperative as you look to see only the best gains. Foods like lean meat, fish, and some red meat can give you optimal levels of protein. Whole grains are perfect carb sources for energy and leafy green vegetables, as well as those with color can greatly affect your gains for the better. Avoiding sugar and artificial additives is also important for these can limit muscle growth and stunt fat loss.
Supplementation
The key to a clean bulk is the right supplements. Working with only the best supplements can give you that edge so you never have to suffer from any deficiencies or sacrifice gains. Key supplements like pre-workouts, fat burners, BCAAs, and protein powders can raise your workouts to the next level and give you the exact gains you are looking for.
Protein powders are a great way to get ample amounts of protein into your diet and mix well with water, another beverage of choice, or in a protein shake. You can also mix with oats or other foods to ensure your protein limit is to the max. Protein powders will increase muscle growth, help with recovery and aid in weight loss (3). For those wanting a great option, Enhanced Whey Protein Isolate is that protein supplement to enhance your gains to new heights.
Code GENIRON For 15% Off
Enhanced Whey Protein Isolate is a high quality whey protein with just 110 calories and 25g protein. Fortified with DigeSEB digestive enzyme blend, this allows for better protein utilization in your body.
Lean Bulking Tips & Tricks
In order to have an effective lean bulk, here are a few tips and tricks to keep you going when things get tough:
1. It Will Take Time
A lean bulk will take some time so stay on course, write what you need to down, and give yourself the best chance at seeing success.
2. Calories Are Huge
Your caloric intake is very important here and can make or break a lean bulk. Keeping tabs on the amount of calories you need in a day and how many you consume will help you with honest and helpful records.
3. Supplements
Find the right supplements for you can stick to them. They will help you greatly as you look to see those gains you want most.
4. Don’t Neglect Cardio
While lifting is essential, don’t neglect some cardio which can greatly help you with shedding calories and ultimately losing fat. Remember, HIIT workouts are great ways to get in cardio while also building muscle.
5. Keep Goals Realistic
So often when we set goals, we start to reach for the stars. Remember that these things take time and going with the flow and allowing yourself to hit little victories along the way is a great way to see gains.
Wrap Up
This beginners guide to lean bulking will give you everything you need to see serious gains. A lean bulk is an essential way to see growth and one that is safe, healthy, and effective at that. Following the right tips can be of great assistance and give yourself the benefit of the doubt as you work hard and stick to the right lean bulking plan.
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
Westcott, Q. (2012). “Resistance training is medicine: effects of strength training on health”. (source)
Laursen, P.; et al. (2002). “The scientific basis for high-intensity interval training: optimizing training programmes and maximizing performance in highly trained endurance athletes”. (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)
Hulk Hogan Looking Jacked In Recent Post Shares 4 ‘Hulk Rules’
Hulk Hogan showed off his massive arms in a recent social media post.
Is Hulk Hogan the greatest superstar in WWE history? If not, he is pretty close to the top. Hogan began his wrestling career in 1977 and quickly became a sensation because of his ability to put on a show. Hogan also displayed incredible strength on many occasions. At 68 years old, Hulkamania is still running wild and Hogan recently shared some tips on how to live the lifestyle.
Hogan is active on social media and he is seen showing off his progress at times. Recently, Hogan shared four tips while hitting a double-bicep pose.
“Hulk’s Rules 1. Train 2. Eat your vitamins 3. Say your Prayers 4. Believe in yourself BROTHER?”
Hulk Hogan has been able to maintain his physique. He recently went through a weight loss where he dropped down to 275 pounds. This came after following a strenuous training program. It was rumored that Hogan was dealing with health issues but he never confirmed or denied the comments. One thing we do know is that a professional wrestler is bound to suffer some injuries and deal with lingering ones even in retirement.
Hogan’s tips are simple — train, eat, say your prayers, and believe in yourself. This is the way Hogan believes a person can better themselves and accomplish goals, whether it be in fitness or other avenues.
It is no surprise to see Hulk Hogan keeping up with his fitness at 68 years old. He remained active in professional wrestling for over two decades and held many championships during his time. Most notably, Hogan was a six-time WWE champion who became known for his 24-inch pythons. Now, the name Hulk Hogan might be featured on the big screen.
Chris Hemsworth has been preparing to play Hogan in a Netflix biopic. Filming was delayed due to the pandemic but there is still a plan for this to be completed. This is the reason that Hemsworth has been training hard and he received praise from Hogan himself.
“He’s already there! He’s ready BROTHER!!!,” Hogan tweeted in November.
Hulk Hogan is one of the most-know wrestlers of all-time. Even after his retirement, he has remained a big name and active on social media. As he continues to make improvements to his physique, fans will continue to idolize Hulk Hogan for all he has done for the brand.
For more news and updates, follow Generation Iron on Facebook, Twitter, and Instagram.
Natural Bodybuilder Discloses Grocery Shopping Hacks for Bodybuilders
INBA PNBA professional natural bodybuilder Jacob O’Neil gives Costco shopping hacks for bodybuilders.
Picking up the right foods at groceries stores is imperative for any quality fitness program, especially natural bodybuilders. Although, knowing which foods to get can be daunting for many gym-goers. There are many different foods to choose from and choosing the right ones for your fitness goals can be confusing. But don’t fret just yet. An International Natural Bodybuilding Association (INBA)/Professional Natural Bodybuilding Association (PNBA) professional bodybuilder has grocery shopping hacks for bodybuilders for choosing which foods are best to make grocery shopping easy. INBA PNBA professional natural bodybuilder Jacob O’Neil on Instagram (IG) said:
“If you’re at Costco, and you’re trying to make gains, this is what you need to get. Chicken breasts only $2.99 per pound. Big ‘ole bag of broccoli for those greens. HGH bananas. Ground Bison for those fattier proteins.”
Costco Grocery Shopping Hacks for Bodybuilders
We’ve put together a list below of the rest of the foods O’Neil recommends.
Egg whites
Unsweetened almond milk
Berries for smoothies
A big bag of shrimp
Guacamole for healthy fats
Almond butter or peanut butter
Organics Jack’s Catina salsa to put on rice and eggs
Low-fat cottage cheese
Steak
Oatmeal
Jasmine rice
Non-fat Fage yogurt
Peanut butter powder
He also said he gets sweet potatoes, russet potatoes, canned tuna, whey protein, cauliflower rice, pasta, asparagus, spring leaf mix, and diet soda. Most of his foods seem to be organic as well. O’Neil claims these are the main staples to his nutrition plan.
You can see his full IG clip below.
https://www.instagram.com/reel/CZFtXSxpi1N/?utm_source=ig_web_copy_link
This past Natural Olympia at Natural Olympia 2021, Jacob O’Neil was the amateur overall Bodybuilding winner. He was also able to rank in the top five in the Pro Classic Physique and get 6th in Pro Bodybuilding, which is impressive as the youngest pro on stage. He plans to take 2-3 years off from competing to work on his physique.
Natural Bodybuilding
Nutrition plays a crucial role in natural bodybuilding. Food is essential in everyone’s fitness regimen, of course. But it’s vital for natural bodybuilders since natural bodybuilding leagues don’t permit drug use. And if you’re an INBA PNBA athlete, quality foods are even more critical. That’s because the INBA PNBA is the only bodybuilding league that follows the most strenuous drug-testing standards for professional athletes – World Anti-Doping Agency (WADA).
Competitors that get caught doping in this league are banned from competing and stripped of their titles and prizes. Last year, there was a surge of bodybuilding deaths in the sport, and fans questioned leagues’ safety and health protocols. Although, the International Federation of BodyBuilding and Fitness (IFBB) Pro fans are still warming up to natural bodybuilding.
The largest natural bodybuilding league on the planet, the INBA PNBA, aims to keep its athletes safe and level the playing field. And with the rush of multi-media contracts with Iron Man Magazine and Generation Iron, the INBA PNBA is continuing to progress and innovate the sport of bodybuilding.
If you want the physique of top professional natural bodybuilders, you should consume organic foods high in protein, ample healthy fats, and plenty of greens.
Generation Iron is looking forward to seeing Jacob O’Neil back on the stage in a few years! Keep up the hard work!
Follow us on Instagram, Facebook, and Twitter for more nutrition tips from natural bodybuilders!
Close Grip Lat Pulldown For a Cobra Back: Techniques, Benefits, and Variations
Close grip lat pulldown is a great back workout and here is a closer look at the exercise!
Close Grip Lat Pulldown is a variation of the lat pull down. In this exercise, you target your back differently compared to the traditional variation by keeping your hands and arms close together. Although the close grip lat pulldown primarily works your lats, you will experience a decent amount of bicep and middle back activation.
But why do we need close grip lat pulldown when we already have the orthodox exercise, you ask?
Since your back is the second largest muscle group (after your legs), you need to perform a plethora of exercises and variations to train it optimally and ensure overall development. So, do not be afraid of experimenting with several different hand positions and angles to maximize your back gains.
Due to its versatility, the close grip lat pulldown can be incorporated in your back, upper body, pull, and full-body workouts.
Next Read: The 6 Best Exercises for Annihilating Back Fat for Men and Women
Muscles Worked
Since the lat pulldown is a compound movement, it works multiple muscles, including:
Lats: No points for guessing here. As the name suggests, latissimus dorsi (lats) are the primary target muscles of the close grip lat pulldown.
Biceps: Although the lat pulldown is primarily for your back, secondary muscle recruitment, especially the biceps, is unavoidable.
Shoulders: If you follow the correct form (discussed below), you will experience shoulder recruitment at the top and bottom of the movement.
Upper Back: While the close grip lat pulldown is essentially for your lats (flat muscle covering the width of your middle and lower back), you cannot factor out upper back stimulation.
Abs: People who think there is no core engagement during the lat pulldown have never gone heavy on the exercise.
Check Out: Build A Thick and Wide Cobra Back With This Workout
Benefits
The close grip lat pulldown is an incredibly effective exercise for:
1. Building Bigger and Stronger Lats
Compared to the traditional lat pulldown, the close-grip version offers an increased range of motion as your elbows are relatively closer to your body throughout the exercise. Holding the bar with a close grip allows you to pull the bar slightly further than you could while holding the bar with a wider grip.
The increased range of motion maximizes your lat contraction at the bottom of each rep resulting in a higher degree of muscle tissue recruitment and stimulation. The additional workload helps build wider, bigger, and stronger lats.
Must Read: Isolation Vs. Compound Exercises: Strength, Weight Loss & More
2. Improving Your Posture
Our current lifestyle, especially with the onset of WFH, has us bent over our computer screens or phones for the majority of the day. This posture causes underuse of your lats and other muscles resulting in slouching, pain, and tension in your shoulders and back.
Close grip lat pulldown helps strengthen your posterior chain and reduces the chances of developing a hunch. The exercise can also help treat your pre-existing slouching posture.
Related: Top Tips & Stretches For Improved Posture With Don Saladino
3. Helping Build a V-Taper
Well-developed lats help carve the much sought-after V-taper. A solid V-taper amplifies the illusion of a small waist and broad shoulders, making you look bigger and stronger than you actually are IRL.
Watch: How To Truly Develop A Bodybuilding V-Taper
4. Great For Beginners
The lat pulldown is an easy exercise to perform. It is, for a reason, one of the first exercises a newbie learns to do when he joins a gym. The lat pulldown is a godsend for individuals who lack the upper body strength to do a pull-up.
How To Perform Close Grip Lat Pulldown
Step by step instructions of how to perform a close grip lat pulldown:
Attach a wide grip handle to the lat pulldown machine.
Adjust the thigh pad so that your legs fit snuggly under the cushion.
Grab the handle at slightly narrower than shoulder-width with a pronated (overhand) grip
Get into the starting position by unracking the weight and locking your legs under the thigh pad.
Start the movement by depressing your shoulder blades and flexing your elbows while extending the shoulders. Keep your chest raised and your back arched throughout the movement.
Pull the handle toward your body until your elbows are in line with your torso.
Bring the attachment as close to your upper chest as possible.
Pause and contract your lats at the bottom of the movement.
Return to the starting position with a slow and controlled motion.
Repeat for recommended reps.
Common Mistakes
Although the close grip lat pulldown is a fairly simple exercise, most lifters make the following mistakes:
1. Using Momentum
Many lifters make the mistake (read: sin) of utilizing momentum to lift the weight. If you look like a pendulum while performing the exercise, you are doing it wrong.
If you cannot move the weight without leaning back more than 20-degrees, you should drop the weight (and your ego). Swinging back and forth takes off the tension from the primary muscle (lats) and puts it on the helping muscles.
Also, when you are using more weight than you can handle, you will not be able to pause and contract your lats at the bottom of the movement, leaving gains on the table in the process.
Watch: When Ego Lifting Goes Wrong
2. Going Too Low
This mistake is mostly made by people who use relatively easy weight.
It is the mirror opposite of the first mistake mentioned above. Overdoing the range of motion takes away the tension from the target muscles and puts it on your joints.
As mentioned above, you should not be going below your upper chest level while performing the close grip lat pulldown. If the weight feels too easy, contact your lats for longer at the bottom of the movement, instead of overdoing the ROM.
3. Using Your Arms
We understand that it is virtually impossible to eliminate your arms from the exercise, but you need to have a strong mind-muscle connection so that your back gets the most work done.
If you feel your biceps are taking over the exercise and your back is underactive, you should consider using a false grip. In a false grip, you do not wrap your thumbs around the bar. It is also called a monkey grip.
Pro tip: Focus on pulling the bar towards your body using your elbows. Leading with your bis will leave you with nothing more than a bicep pump.
Related: Full Range Of Motion Vs Partials: Which Is The Way To Go?
4. Body Posture
Many lifters tend to round their backs as they bring the bar down. Hunching over the bar elevates the tension off your back and puts it on your shoulders.
While performing the close grip lat pulldown, ensure that your lower body is locked under the knee pads.
Pro tip: Do not place your feet flat on the floor. Keeping your heels raised ensures a better fit under the thigh pads.
Variations
“I know more exercise variations than I will ever need.” – No one ever
Utilizing exercise variations can help target your muscles differently and induce growth by shocking your CNS.
Here are some of the most effective close grip lat pulldown variations:
1. Underhand Close Grip Lat Pulldown
In this variation, you will be grabbing the bar with a supinated (palms facing you) instead of a pronated grip. The underhand close grip lat pulldown is great for targeting your lower lats.
Note: You might experience a higher degree of bicep recruitment in this variation.
Steps:
Sit facing a lat pulldown machine and grab the bar with an underhand grip.
Pull the bar towards your upper chest while leading through your elbows.
Keep your elbows as close to your body as possible while pulling the bar down.
Pause and squeeze the life out of your lats at the bottom of the movement.
Slowly return to the starting position and repeat for recommended reps.
Also Read: Chris Bumstead Back Workout For A Sprawling Christmas Tree
2. V-Bar Lat Pulldown
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The V-bar pull-down is commonly mistaken for the close grip lat pulldown. The neutral hand placement in this variation can aid in alleviating stress placed on your shoulders during the vertical pulling movement pattern.
Holding the bar with a hammer grip is an excellent option to improve the center of your back while still targeting your lats.
The V-handlebar lat pulldown variation brings your hands closer to each other and, hence, allows a larger range of motion and better contraction at the bottom of the movement.
Note: While performing this variation, you will have to lean back slightly more than normal to allow for a full range of motion.
Steps:
Attach a V-bar to the lat pulldown pulley.
Grab the handle with a neutral (palms facing each other) grip.
While keeping your chest raised and back arched, pull the bar down until it is a few inches away from your upper chest.
Pause and contract at the bottom.
Return to the starting position slowly and repeat for reps.
Must Read: Chris Bumstead Back Workout For A Sprawling Christmas Tree
3. Behind the Neck Lat Pulldown
Behind the neck variation of the lat pulldown is slightly harder to execute as compared to the traditional version, especially for people with a limited range of motion in their shoulders and rotator cuffs.
Most lifters who incorporate behind-the-neck lat pulldown in their back training routines report a better range of motion in their lats and a deeper contraction in their lats and middle back at the bottom of the movement.
Caution: The risk of injury is higher with behind-the-neck lat pulldowns. If you are a beginner, consider starting with a lighter weight and a higher number of reps.
Steps:
Attach a wide bar to the lat pulldown machine.
Sit with your back towards the lat pulldown machine and your lower back supported against the thigh pad.
Grab the bar with a wider than shoulder-width pronated grip.
Pull down the bar using your elbows until it nearly touches the back of your neck.
Pause and contract at the bottom.
Slowly return to the starting position and repeat for reps.
Tips:
Keep your head pointed forward slightly throughout the exercise.
Do not use momentum and bring the bar down too fast as it can lead to an injury.
Check Out: The Ultimate Guide to a Ripped Back
4. Single Arm Lat Pulldown
The single-arm lat pulldown is an incredibly effective unilateral exercise. The benefits of unilateral movement include:
Helps correct muscle imbalances
Improves core stabilization
Boosts sports performance
Reduces chances of an injury
Improves muscle recruitment and stimulation
Allows you to train around an injury
Improves mind-muscle connection
Develops motor skills
Steps:
Attach a D-handle to the lat pulldown pulley.
Reach up and grasp the handle with a neutral grip (palm facing in).
Keep your chest raised and your back arched throughout the movement.
With your working arm fully extended, lean back 10–15 degrees.
Squeeze your shoulder blades together, take a deep breath and pull the handle to your upper chest, focusing on the lats and pulling your elbow back and down.
Pause and contract at the bottom.
Slowly return to the starting position and repeat for reps.
Related: The Benefits Of Unilateral Training & Why It Matters
5. Pull-up
It does not matter who you are, what you do, or where you live, pull-ups should be a part of your training routine. No exercise comes close to helping you build a V-taper as the pull-up.
Steps:
Start with your hands on the bar approximately shoulder-width apart with your palms facing forward.
With arms extended above you, stick your chest out and curve your back slightly.
While breathing out, pull yourself up towards the bar using your back until the bar is at chest level.
Slowly lower yourself to the starting position.
Repeat for recommended repetitions.
Tip: If you are a beginner and cannot complete a bodyweight pull-up, you could use an assisted pull-up machine, a spotter, or a resistance band.
Next Read: These Machines Are Better Than Free Weights
Conclusion
When it comes to building a solid back, most lifters limit themselves to rows and deadlifts. The close grip lat pulldown is a great exercise to amp up your back and should be a part of your exercise arsenal.
At the same time, do not get stuck with a single exercise. Maximize your results and build a venomous cobra back by alternating between the variations mentioned in the article.
Which is your favorite back exercise? Let us know in the comments below. Also, be sure to follow Generation Iron on Facebook and Twitter.