Blog
Patrick Schwarzenegger Shows Off Physique After Body Transformation
Patrick Schwarzenegger has gone through a change in physique and is not shy about showing it off.
When the last name ‘Schwarzenegger’ is attached, it is expected that an impressive physique comes with the entire package. This is something that Patrick Schwarzenegger has been working on and has built an impressive physique.
During a recent trip, Schwarzenegger is seen kayaking and shows off his ripped physique. This is the result of some new techniques that he implemented at the beginning of 2021.
Patrick Schwarzenegger began a workout challenge in January where he was waking up at 5 a.m. to begin his day with exercise. This was meant to provide motivation for the rest of the day. Schwarzenegger began the challenge at 163 pounds and 13% body fat. In May, he shared a physique update where he gained weight due to muscle gain and lost 5% body fat.
Not only did Schwarzenegger take on the challenge, he inspired others to do so as well and received some positive feedback.
“We had 413 people finish the challenge. Pretty wild. Some of the results were amazing. Found a Sense of purpose. Increased energy. Better sleeping habits. Some Lost 15-30 lbs. People ate better throughout the day. More productive at work. Found time for extra activities. Check out some of the texts I got. So inspiring.”
Patrick Schwarzenegger shared a long caption to Instagram explaining this method. Also, he provided reasons to get up and workout early in the morning.
“WHY 5am Challenge ?
1. starts your day with a form of “success” & builds momentum for the rest of your day2. Shows your mind/body your capable of doing something you don’t want to3. Allows you to form small morning rituals/habits that lead to big results over time.”
This is not something that is easy to do but it has shown great results. Now, Patrick Schwarzenegger is able to show off his impressive physique while on vacation. This time, it was in Hawaii.
There is no doubt that muscle growth and tone is in Schwarzenegger’s genes. It is amazing to see the work he has done over the past year and makes us excited to see where it will go from here. One thing we do know is that the Schwarzenegger family has taken over methods used by the best bodybuilder of all-time.
For more news and updates, follow Generation Iron on Facebook, Twitter, and Instagram.
Straight Facts: How To Prevent Catastrophic Health Issues As A Bodybuilder
[embedded content]
Jerry Brainum shares the straight facts on important preventative health measures all bodybuilders should be utilizing.
STRAIGHT FACTS WITH JERRY BRAINUM – is an in depth exploration of the more complicated elements behind bodybuilding training, nutrition, and supplements. Hosted by legendary and longtime industry expert, Jerry Brainum, Straight Facts answers user questions so no one is left in the dark.
Last week, Jerry Brainum broke down some facts regarding health in bodybuilding – and how it compares to the average person. What he revealed was that bodybuilders have many habits that make them more healthy but these are undercut by extreme drug use. To follow up on this topic, Jerry decided to go into detail about important preventative measures that bodybuilders should seriously consider taking. In this week’s episode of Straight Facts, Jerry Brainum explains the important steps bodybuilders should take to help prevent catastrophic health issues.
Jerry Brainum wants people to know that bodybuilders cannot be medically assessed the same way as normal people. Even if a bodybuilder were to get a blood test – it’s important for the individual to know what to look for in the results. A doctor might overlook certain findings if they are not aware of the habits and drugs that go into bodybuilding. So what, exactly, should a bodybuilder be looking for when going for a medical checkup?
Jerry Brainum breaks down in great detail the exact kind of blood and medical tests all bodybuilders should receive. Not only once or twice – but regularly over their bodybuilding lives. In fact, Jerry recommends these tests be taken quarterly to ensure true preventative health in bodybuilding.
The importance of these tests cannot be stressed enough by Jerry Brainum. He starts off this week’s episode with a bold but concerning claim. He believes that if bodybuilders from the 1970’s were taking the kind of drug protocols we see today, nearly all of them would be dead. Jerry cannot imagine a man like Arnold Schwarzenegger living as long as he has if he were taking the massive amounts of drugs that the sport sees today.
But a “war on drugs” has historically proven to do little. The floodgates are open. Now all Jerry Brainum can do is help educate those who are listening. While nothing is 100% guaranteed, preventative health measures are always powerful options to improve longevity. For bodybuilders, there are simply different specifics that should be focused on.
Overall, Jerry Brainum breaks down approximately a half dozen different tests that he recommends. That sounds like a lot but it is all in an effort to help not only extend your life but make it a higher quality of living. According to Jerry, these tests should be considered just as mandatory as supplements, nutrition, and training regimens. It’s part of the job of being a bodybuilder. The more you cut corners – the more risk in the long run.
Overall, the tests Jerry recommends focus on signs of heart health, kidney health, and liver health. These are three organs that can be majorly impacted by a bodybuilding lifestyle. The more these tests are regularly taken, the more likely you are to spot an issue sooner rather than later. If it’s soon enough, lifestyle choices can be made to reduce risk going forward. It can be the difference between retiring early from the sport or retiring early from life itself.
So if you are serious about bodybuilding and have become concerned about your long term health – heed Jerry Brainum’s words very carefully. He goes into great detail about what each test is, what it accomplishes, and why it’s important. It can be your ultimate guide towards a more healthy bodybuilding future.
You can watch Jerry Brainum go into full detail in our latest episode of Straight Facts above. And make sure to stick around every Wednesday for new episodes!
Kai Greene Reveals Secret Weapon for Insane Leg Development
Kai Greene reveals one of the greatest exercises for lower body development.
Kai Greene explains the importance of the Jefferson Squat for maxing out lower body gains. He details just exactly why the movement can take your leg gains to a whole new level.
Often times it’s the most unconventional things that can take us to the next level. In order to be the 1% you have to do the things 99% of people won’t do. That being the case, if you’re a bodybuilder looking to bring something different to the table then doing things the same old way. By following a new way, a new system, a new workout, a new exercise, one may be able to unlock a new level of greatness.
Kai Greene has proven that being unorthodox can be to your benefit. His unorthodox approach to bodybuilding has made him the sensation that he is today. From his physique to his posing routine, Kai is a unique figure in the bodybuilding world and that has helped to set him apart from the pack.
One of the things that sets Kai Greene apart is his approach to preparation. Kai doesn’t train like every other bodybuilder out there. Take training legs for instance. Kai does exercises many other bodybuilders don’t. One such movement is the Jefferson Squat, an exercise many old school bodybuilders performed to develop their legs.
Kai Greene Gives Details on Secret Weapon
In fact Kai Greene recently went in depth about why the Jefferson Squat can take a bodybuilder’s leg development to the next level.
A secret of mine that you don’t see many people do anymore is the Jefferson Squat. It works your lower body in a unique way, to perform this movement take a wide stance and hold the bar between your legs with one hand in front of your body and one hand behind it.
Keep your glutes tensed while you squat down in the bucket (below parallel).
Use smaller plates on the bar, no more than 25s, so you can get down deep enough.
The key is to force your knees out—when you do that, it activates your glutes so you keep them under continuous contraction throughout the set.
The better I became at doing Jeffersons, the more proficient I got at squatting. I learned how to activate my qlutes, hams, and quads better. Doing Jeffersons then the adduction machine one after the other has been crucial to my glute and hip-flexor development.
Give it a try and let me know what you think ??
Kai Greene is one of the most popular bodybuilders on the scene for a reason. Imparting knowledge like this to up and coming bodybuilders can really take them to the next level.
What do you think of Kai Greene and the Jefferson Squat?
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.
A Breakdown Of Creatine & Why You Need It
Creatine is a popular supplement for athletes of all sports and the benefits of taking this great supplement will make you add it to your supplementation routine.
Creatine is an incredibly popular and widely used supplement by those in the health and fitness community. As a staple supplement for many, creatine helps promote that much desired growth and strength athletes of all sports love to see. It has been widely researched and both recreational and professional athletes have become attracted to this powerful product. With many benefits, including muscle growth, the list is enough to make you realize you may in fact need this as part of your daily supplementation and workout routine.
Much debate is had around the effectiveness and safety of creatine, but like many well researched supplements, many opinions are bound to pour in. As one of the most tested products by scientists and health experts, the safety and effectiveness of this supplement should go without saying that it can be quite beneficial for your gains. While we are all looking for that one thing that can push us over the edge, creatine may be that tool we’ve all been looking for.
Let’s take a deep dive into creatine and see just what this supplement is all about. From what it is, how it works, and the many benefits of it, your mind may change as to why creatine should be in your daily routine.
What Is Creatine?
Creatine is actually found in our bodies. It is naturally found in the muscle cells and helps give us energy during those grueling lifts and workouts. After you eat protein, your kidneys and liver make your body’s own creatine supply which then makes it way to the muscles and is converted into creatine phosphate and finally adenosine triphosphate, which your body can then use for energy.
Chemically, creatine shares many similarities with amino acids, those vital components of protein needed for muscle growth and recovery. And while creatine is readily accessible in supplement form, either by pill, powder, or liquid, a creatine supplement shouldn’t replace a good, hearty meal full of protein and whole foods.
How Creatine Works
Creatine enters the body binding to a phosphate molecule to create creatine phosphate. It is important to note that adenosine tri-phosphate (ATP) is the body’s energy source and is responsible for driving you to the finish line of any physical activity. Once that energy is used, ATP then turns to adenosine di-phosphate (ADP), which is unfortunately fairly useless for your body. What creatine does is reforms ADP back into ATP, taking that useless energy and making it into something you can use again. Thus, creatine provides a way to use your “leftovers” into something positive and helpful for longer workouts or extra refueling.
Benefits Of Creatine
Promotes Strength
Consuming creatine helps your muscles build phosphocreatine which allows for increased performance and intense strength building. Creatine can cause your cells to inflate which can improve muscle pumps, and along with L-arginine, can improve blood flow through those overworked muscles (1). This can give you an extra rep or two and over time, you will start to see those gains really come to life.
Increase Athletic Performance
For athletes who perform short, high intensity bursts of energy, creatine can increase strength and power output to keep you working longer (2). Its ability to refuel those energy stores can support recovery, enhance muscle growth, and promote explosivity and those short bursts needed for sport specific movements.
Improves Metabolism
By improving your insulin sensitivity and improving glycemic control (3), creatine can help boost your metabolism for that desired calorie burn and fat loss. With the added benefit of prolonging activity, creatine works to optimize weight control so you shed unwanted fat without losing that desired lean muscle growth.
Boosts Mental Capacity
With long and grueling workouts, our minds start to wander and fatigue. Creatine can boost mental capacity by improving memory and processing speed while increasing focus and alertness. As you become more fatigued, creatine works to enhance cognitive function by increasing oxygen utilization in the brain (4).
Safety & Dosage
Creatine is very safe and effective and as a well-researched supplement, there is plenty of evidence to support this fact. Some studies have shown that there are no negative effects for years of creatine use (5). It is important to follow the instructions for each respective product and make sure no added ingredients or hidden agendas are secretly added to whichever creatine product you choose to try. If strange or unusual side effects do pop up, see your doctor for expert advice.
Featured Creatine Supplement
Transparent Labs StrengthSeries Creatine HMB
Transparent Labs Creatine HMB is a quality supplement from a reputable and honest company with no added ingredients or fillers to ruin a great product. This is a great creatine supplement for those looking to boost their performance without suffering the consequence of losing those hard-earned gains. When placed together, creatine monohydrate and HMB have been shown to promote strength, increase endurance, and prevent lean muscle loss, all while decreasing fat mass at the same time. The addition of BioPerine allows for increased bioavailability and absorption so you get the maximum benefits of this supplement. With just three ingredients, this creatine product form Transparent Labs can transform your gains to new heights.
Price: $39.00
Try Transparent Labs StrengthSeries Creatine HMB Here
Check out our individual review for Transparent Labs StrengthSeries Creatine HMB here!
Wrap Up
As a widely popular and well-researched supplement, creatine has taken the sports supplement industry by storm. As an effective tool for athletes of all experience levels, this highly effective supplement has the ability to transform your goals into something you want to see. Through strength building, toning, fat loss, and increased athletic performance, creatine is one of those supplements to work wonders for your training and performance. Safe, effective, and clinically researched, creatine is one of those supplements that should be on your shelf. Look into a top creatine supplement today and see what this powerful supplement can do 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 Transparent Labs and Envato
References
Bode-Boger, Stefanie M.; Boger, Rainer H.; Galland, Andrea; Tsikas, Dimitrios; Frolich, Jurgen C. (1998). “L-arginine-induced vasodilation in healthy humans: pharmacokinetic-pharmacodynamic relationship”. (source)
2. Graham, A. S.; Hatton, R. C. (1999). “Creatine: a review of efficacy and safety”. (source)
3. Pinto, Camila L.; Botelho, Patricia B.; Pimentel, Gustavo D.; Campos-Ferraz, Patricia L.; Mota, Joao F. (2016). “Creatine supplementation and glycemic control: a systematic review”. (source)
4. Avgerinos, Konstantinos; Spyrou, Nikolaos; Bougioukas, Konstantinos; Kapogiannis, Dimitrios (2018). “Effects of creatine supplementation on cognitive function of healthy individuals: A systematic review of randomized controlled trials”. (source)
5. Kreider, Richard B.; Melton, Charles; Rasmussen, Christopher J.; Greenwood, Michael; Lancaster, Stacy; et al. (2003). “Long-term creatine supplementation does not significantly affect clinical markers of health in athletes”. (source)
How to Stick to Your Fat Loss Resolutions
How to Stick to Your Fat Loss Resolutions
Alrighty, we’re at the tail end of January. You know what that means? That means you either spent the month lifting and dieting like a champ or you spent the last month dorking around as you reach your hand into the bottom of the Doritos bag for another straight night.
Scary how I know where you’re at huh? Fortunately, you’re not alone. Many people struggle with sticking to their fat loss resolutions. This is more of an issue of psychology and behavior change rather than a physical fitness or dieting concern.
You know you’re supposed to diet and exercise. Those things are good for you. That’s a no brainer. What you don’t realize is your psychology is stubborn and rationalizes poorly on your behalf.
Here’s why.
Humans think that a New Year will bring change. However, the only change is the calendar year switching. Apart from that, you yourself have to change. More specifically, your behaviors, environment, intentions, and even relationships have to change.
If you expect to suddenly change because you set a New Year’s resolution, you’re gravely mistaken. That’s not to say setting New Year goals are bad. In fact, some research even finds it helpful, but there is so much more to it (1). The real objective is not to have cool goals. The objective is to actually accomplish cool goals.
So with the tough love mostly out of the way, let’s get into how you can actually stick to your New Year’s resolution and get the lean body you want.
Form Better Habits
Everybody wants change, but nobody wants to change. Unfortunately, your behavior is what determines where you’ll be in a few months. It’s about doing, not talking.
Furthermore, it’s not only about what you do today, it’s about what you do tomorrow and the day after that.
Repetitive behaviors are what we call habits (2). We all have endless habits without realizing it whether It’s as simple as brushing your teeth or as nuanced as buying a dozen donuts and binge eating every time you think about your ex.
What you do consistently is essentially the train that you’re taking towards a destination. If you’re looking to lose body fat, you have to reverse engineer that goal and break it down into a few key habits to practice.
These habits will make or break your results because it’s this simple:
Either put in the work and eventually ride your way to victory.
Or you don’t and your lack of action takes you on a train away from your goals.
Fortunately, when it comes to fat loss, a few key changes is all you need to start melting fat off your body.
For example, it could be as simple as tracking all your calories, eating 2 fistfuls of vegetables at every meal, and working out four times per week.
If most people could do the above, the world would be an infinitely leaner place. It’s not rocket science, but I get it. You’re a human. You’re prone to mistakes and while the game plan is simple, it’s not always easy. Do this next.
Make It Specific
When you’re struggling to reach your goals. You have to make your habits more specific (3). Being specific is not disordered behavior. There is nothing wrong with drinking the same exact protein shake between meals or working out at the exact same time/day each week.
It’s not obsessive, quite the opposite actually. Specific routines and behaviors take the guesswork and stress out of things because you know exactly what you need to do and when you need to do it.
Vagueness will kill your goals. Think about it. Which of these people will stick to their training program better?
Person A who will try to workout 4 days per week.
Person B who has scheduled 4 workouts into his calendar each week at specific times.
You’ve been person A for too long. Get specific with your behaviors. Preciseness will hold you accountable.
Start Small
Another way to increase the likelihood of behavior change is to start small. We want big grand changes, but it’s quite hard to go from couch potato to training 7 times per week.
Don’t aim for big changes. They don’t work because your ambitions don’t match your actions.
If you’re struggling to stick to your New Years Resolution, you don’t need to try harder, you need to lower your expectations.
The funny thing is, when you start small, it can grow into bigger habits with bigger results. This is how successful dieters do it. They don’t actually seek to lose 30-40 pounds right away. They seek out to lose 1-2 pounds. Then they try to lose another 1-2 pounds. Eventually, this snowballs into something bigger.
But you have to start small. Do what you can manage and then scale from there. If you’ve never worked out before, aim for 3 workouts per week for 45 minutes each.
If you suck at dieting, focus on eating more protein and veggies instead of doing some extreme diet.
Get Accountability
There’s nothing like personal accountability. You need to have people to prevent you from falling off the deep end into another dozen donuts. Put your ego on the line.
You may think you can do it by yourself, but you’ve tried that for years. You need someone to hold you accountable because your own biology doesn’t find diet and exercise comfortable. It would much rather lay on the couch and inhale a bucket of fried chicken.
To mitigate that, find a coach, friend, or family member to hold you accountable. Get clear on what you want to accomplish and the exact habits that you will practice to take you there. Accountability is not just on them, but also on you. You have to be willing to accept the consequences and be vulnerable with any shortcomings.
A good rule of thumb is to find somebody who is empathetic and encouraging, but also willing to call you out on your bs.
You do that and watch your life change.
Modeling Behavior Change
So reaching your New Year’s Resolution comes down to changing your behaviors. Changing your behaviors comes down to practicing habits. And successful habit practicing comes down to starting small, being specific, and staying accountable.
There’s no shortcuts around this. In the words of Montell Jordan, “This is how we do it.“
References
A;, Oscarsson. “A Large-Scale Experiment on New Year’s Resolutions: Approach-Oriented Goals Are More Successful than Avoidance-Oriented Goals.” PloS One, U.S. National Library of Medicine, pubmed.ncbi.nlm.nih.gov/33296385/.
Lally, Phillippa, et al. “How Are Habits Formed: Modelling Habit Formation in the Real World.” Wiley Online Library, John Wiley & Sons, Ltd, 16 July 2009, onlinelibrary.wiley.com/doi/abs/10.1002/ejsp.674.
Gollwitzer, Peter M., and Paschal Sheeran. “Implementation Intentions and Goal Achievement: A Meta‐Analysis of Effects and Processes.” Advances in Experimental Social Psychology, Academic Press, 7 May 2006, www.sciencedirect.com/science/article/pii/S0065260106380021.
Northern Chill Alkaline Water Review For Natural Water & Electrolytes
This water is never altered or changed from nature to bottle.
Product Overview
Hydration is vital when it comes to seeing real gains and to neglect it can be costly. We don’t often think about where we get our water from, do we? The kitchen sink, the nearest plastic bottle, regardless of brand, or if we’re desperate, maybe even from the hose. But at the end of the day, water is water, right? Not quite. Well, yes, water is water but no, not all water is the same. Cleanliness, purity, and quality are super important and often neglected when we choose our brand. Northern Chill Alkaline Water is designed by nature with naturally occurring pH levels to ensure you get the best water around.
Staying hydrated has the ability to improve both athletic performance and bodily functions and is essential for healthy living. For physical performance, it can support your muscles and joints, boost exercise performance, and assist with weight loss. Outside of performance, although these obviously have an effect, are the ability to promote cardiovascular health, regulate your body temperature, transport those key vitamins and minerals, and cleanse your body to flush out the toxins (1). Northern Chill Alkaline Water can do this and much more and is a great brand to keep you healthy overall.
Northern Chill is a great alkaline water packed with minerals and electrolytes with a natural pH level of 7.8.
Northern Chill is a Wisconsin-based company deeply rooted in their surrounding local communities as they seek to grow and expand into an even bigger nationwide brand. Their Work-Play-Hydrate motto is matched by four defining pillars with an emphasis on charity including members of our military, first responders, farmers and ranchers, and truckers. With their clean, natural, and pure water, Northern Chill seeks to give back while promoting only the best health.
Northern Chill Highlights
Northern Chill is bottled in Wisconsin from an aquifer created by glaciers. Naturally produced with a 7.8 pH alkaline, this water is also filled with valuable minerals and electrolytes and offers a creamy taste. Northern Chill takes pride in the fact that this bottle remains unaltered, uninfused, and unchanged from nature to bottle giving you the best option for cleanliness and purity. Available by case or pallet, this water is great for those of all generations.
What Does pH Mean & Why Does It Matter?
To help understand what makes this water so great, it helps us to define what pH means and why it’s important. To start, pH is a figure that tells you how much acidity or alkalinity is in the product. On this scale, 7 is a neutral number so those values lower are more acidic and those higher have more alkaline. So, with a pH of 7.8, Northern Chill’s water is right around the area where it should be (2). Knowing the pH level is important because it helps maintain your health. Something too acidic or with too much alkaline can cause problems, and problems you just don’t need, so knowing the level can just make your life that much easier.
What About Electrolytes?
One of the many great benefits to Northern Chill is that it contains electrolytes. Electrolytes are important because they work in a number of ways like maintaining good hydration levels, moving certain vitamins and minerals throughout our bodies, and helping our nerves carry impulses around the body. Something high in electrolytes is great for working out and hard training for it will replace those electrolytes lost during sweat (3).
Price & Effectiveness
Northern Chill is that premium, natural, and pure water you need most to stay hydrated during the day and during your workouts. Available by case or pallet, the options for you to stock up and save are possible.
Pros
Pure, clean, and natural water source
Natural pH level of 7.8
Sourced right here in the United States
Reputable company who works to give back to the community
Cons
Price by Case
12oz case of 24- $29.95
9oz case of 24- $39.95
20oz case of 24- $39.95
1 liter case of 12- $39.95
Price by Pallet
1 liter pallet- $658.56
9oz pallet- $835.20
12oz pallet- $898.56
20oz pallet- $979.20
Overall Value
Northern Chill Alkaline Water is a pure, natural, and clean water designed to give you the best in terms of both training and overall better health. The right water should not be understated for something as clean and pure as Northern Chill can greatly affect all areas of your life for the better. As a company who also gives back to the community, you know this brand is reputable and honest with their mission. What you are really getting is a premium water from an honest company with minerals and electrolytes to better your daily health and performance. Try Northern Chill today and see what this can do for all your goals.
Try Northern Chill Today
Generation Iron may receive commissions on purchases made through our links. See our disclosure page for more information.
Let us know what you think in the comments below. Also, be sure to follow Generation Iron on Facebook, Twitter, and Instagram.
*Images courtesy of Northern Chill
References
Popkin, B.; et al. (2010). “Water, Hydration and Health”. (source)
Kulthanan, K.; et al. (2013). “The pH of water from various sources: an overview for recommendation for patients with atopic dermatitis”. (source)
James, L.; et al. (2015). “Effect of Electrolyte Addition to Rehydration Drinks Consumed After Severe Fluid and Energy Restriction”. (source)
John Haack Sets Two 100kg World Records During the Hybrid Showdown 4
John Haack continues to dominate powerlifting and set two world records in his last competition.
At the end of 2021, John Haack was sharing some massive lifts on social media preparing for the new year. Now, he has competed in his first competition of 2022 and put on a memorable performance. During the Hybrid Showdown 4, Haack competed in the 100kg category and set two new world records.
The first record came on the bench press. Haack completed all three attempts with his third being the heaviest. It began with a 523.6-pound lift followed by a 562.2-pounder. Haack’s third attempt was 589.7 pounds and this set a new record.
John Haack usually competes in the 90kg category but was unable to get below this weight before the competition. He entered the competition at 93kg bodyweight. This means he still had plenty of room to be able to compete in the 100kg category. Haack is not done competing at 90kg but this competition showed that he can still dominate at a heavier weight.
Haack’s next world record came at the end of the competition. He already holds the total world record in 90kg and added the 100kg record as well. Haack finished with a total of 990kg (2,182.6lb) when it was all said and done. He breezed past the previous record, which was 972.5kg (2,144lb) held by Yury Belkin.
“Got down to 205 lbs (93 kg) yesterday around 5pm and just didn’t have the desire to keep going. I’m not done as a 90 kg lifter.”
The competition began with squat and Haack began with ease. He completed a 683.4-pound lift before completing his meet max on his second attempt. This was 733 pounds and he attempted to up the weight even more. Haack failed his third attempt, which was 755.1 pounds.
Haack entered the final event looking for a total world record. He crushed an 859.8-pound deadlift and he made it with ease. He tried to beat this number with a 903.9-pound lift but was unable to complete it.
The feat that John Haack was able to pull off during The Hybrid Showdown 4 shows just how strong he is as a competitor. This was the beginning to the year that we were all expecting after seeing his latest triumphs on social media. Now, we can all look forward to what he has in store for the rest of 2022.
For more news and updates, follow Generation Iron on Facebook, Twitter, and Instagram.
Natural Bodybuilder’s Ultimate 2022 Goal: Look Super Saiyan
INBA PNBA natural bodybuilder Bobby Fotheringham’s goal for 2022 is to look Super Saiyan.
Dragon Ball Z (DBZ) is pretty popular in the bodybuilding community. And when you look at Dragon Ball Z character’s physique and bodybuilder’s physique, it’s not surprising. International Natural Bodybuilding Association (INBA)/Professional Natural Bodybuilding Association (PNBA) competitor Bobby Fotheringham’s New Year’s resolution is to build the body of a Super Saiyan. Admittedly, Fotheringham says he doesn’t plan to rock the Super Saiyan hairstyle, though. On Instagram (IG), Fotheringham stated:
“My aim this year is to look like these 2, #supersaiyan here we come, never gonna have the hair though”
You can see the DBZ character Fotheringham specifically would like to portray below.
https://www.instagram.com/p/CYuGn8jA5GZ/?utm_source=ig_web_copy_link
If you’re a DBZ fan, you’ll likely recognize the Saiyan – the potent fusion of Goku and Vegeta, Gogeta.
Bobby Fotheringham is a British INBA PNBA natural bodybuilder who competes in the Men’s Physique division. And he contended in 2021 Natural Olympia. The Prince of all Saiyans, Vegeta, aka William Long, is the reigning and 3x pro Men’s Physique champ at Natural Olympia.
British bodybuilding ended 2021 in stellar fashion in the INBA PNBA league. At Natural Olympia, 2x United Kingdom Drug Free Bodybuilding Association (UKDFBA) champion Michael Boyle took home a bronze medal in the Men’s Bodybuilding Masters division. And British contender Claire Burton won the Women’s Physique Masters division.
Natural Olympia and Men’s Physique Class
Below, we’ll be covering a brief overview of Natural Olympia and the Men’s Physique class in the INBA PNBA league.
Natural Olympia
Natural Olympia is the biggest natural bodybuilding competition globally hosted by the INBA PNBA. In natural bodybuilding, it’s equivalent to Mr. Olympia in the International Federation of BodyBuilding and Fitness (IFBB) Pro league. Competitors compete from over 60 countries, and this past year Natural Olympia had contenders from 15 different countries. All competitors are subject to in-season and out-of-season drug testing through World Anti-Doping Agency (WADA) compliant laboratories and must not screen any banned substances. Any contestant who fails to uphold this will be banned from competing.
Natural Olympia and INBA PNBA have continued to progress, including adding a new bodybuilding category for women in this year’s Natural Olympia.
Men’s Physique
The Men’s Physique class is a competitive division with eminent natural bodybuilding athletes such as William Long (reigning and 3x champ), Colin Congo (former champion), and Jonathan Tsiu (3x winner and Natural Hall of Fame inductee).
Athletes are judged on their symmetry, muscularity, definition (conditioning), and stage presence. Although, Men’s Physique contenders won’t hold as much muscle mass as the Men’s Bodybuilding division. Competitors in this division wear boardshorts. Therefore, legs aren’t as important as the upper body, except for your calves since they’re visible. According to an IG post by William Long, “you are wearing boardshorts and cannot display your hamstrings and quads so there’s no reason to squat down with your legs together.”
If there’s one thing for sure, building the physique of a Super Saiyan may potentially land you a multi-media contract with Generation Iron, Iron Magazine, and INBA PNBA, and of course, a gold medal at Natural Olympia.
Follow us on Instagram, Facebook, and Twitter to see how INBA PNBA athletes plan to accomplish their goals this year!
Gym Problems Fixed 101
Here are some quick fixes to major gym problems that are faced!
So there are times in life when problems occur and you have to think on your feet, and the gym is a prime example of this.
Below are typical problems gym rats will potentially face, but fear not as I have a fix for each issue.
Follow my guide and you will always have a solution up your sleeve.
1. Problem: Wrong Footwear
If you find you have turned up at the gym with the wrong footer, i.e. sneakers with an air bubble or elevated sole, and planned to do deadlifts that day.
Fix 1
Kick off those shoes and deadlift or squat in your socks. An elevated heel will push the body forward more and going shoeless allows the body to be in the most neutral position.
Fix 2
Alway pack a pair of chucks into your bag just in case. As chucks are good for deadlifting as they have a flat sole.
2. Problem: No Pre Workout
You open your cupboard to find you have just run out of pre workout and forgot to order some more.
Fix 1
Drink a cup of coffee, all pre workouts contain caffeine. 1 cup of coffee contains 95mg of caffeine.
It may even be worth having some unflavoured beta alanine to hand, as you can even throw a smell scoop into your coffee, And the benefit of beta alanine is that it increases muscle carnosine levels, and carnosine in turn buffers the onset of fatigue.
3. Problem: Muscle Tweak
You feel a small tweak in one of your muscles during your workout.
Fix 1
Ideally, sacrifice that one session and stop working out, and live to fight another day. As continuing could put you out of action for a lot longer.
Fix 2
Always have some sort of muscle rub in your gym bag, and if the tweak is not that severe, then apply the muscle rub to the area in question and continue with caution. Also be sure to stretch and foam roll the area in question before continuing.
4. Problem: No Clips
So you want to bench or squat or deadlift and for the life of you, you cannot find any spare clips in the gym.
Fix 1
Convert your barbell exercise into a landmine one, this can be used for: landmine chest press, landmine squat, landmine lunges, landmine deadlift and single arm or T bar row.
Fix 2
If you really cannot continue without clips then change the workout plan for that day, and convert to a dumbbell day and supplement with machines accordingly.
5. Problem: Equipment Taken
So you walk into the gym mentally prepared to squat or bench press but find that piece of equipment is talen and doesn’t seem to be free anytime soon. Do you just wait…?
Fix 1
If it is available then use the smith machine, perfect for either squat or deadlift.
Fix 2
Like one of my previous suggestions, if the rack and bench are not free but an olympic bar is then why not utilise the landmine to either do a landmine chest press or landmine squat instead.
6. Problem: Forgot Headphones
So you walk into the gym and you realise you forgot your headphones. The only real fix here is that you suck it up and continue without them or you go back home and get them!
7. Forgot lifting belt
You put your hand into your gym bag and find that your lifting belt isn’t there, you took it out and left it on your kitchen counter. But today is a heavy deadlift day, what should you do?
Fix 1
Rethink today’s workout and either change to a body part where a belt isn’t required as much, so something smaller like shoulders or biceps and triceps.
Fix 2
Or, if you are dead set on deadlifting today, if you are using an olympic bar, brace your core more and reduce the weight to ensure the back really is kept tight. Alternatively utilise the smith machine where there will be less stress on the back.
8. No Squat bar pad
So you liek to use the squat bar pad to protect your neck, but it seems to have disappeared off of the gym floor.
Fix 1
Use a towel, or your hoodie around the bar to cushion your neck.
Fix 2
Use nothing and start acclimating yourself to using the bar, this will allow you to become more comfortable not using the pad and also increase your stability.
9. Problem: No Platform for elevation
So you want to do straight leg deadlifts, but there is no stepper or platform to elevate yourself on to allow really deep SLD’s.
Fix 1
Use olympic plates and stack accordingly, make sure they are stacked evenly and in line with each other so there is no wobble and that it is sturdy.
10. No Free Bench
So you want a bench but there are none free and the wait time for one seems endless.
Fix 1
If you wanted to do a dumbbell press then why not grab a mat and do it as a floor press, your elbows will hit the floor on the descent but it also allows the elbows to use the floor to bounce off of, so it is like having a spotter.
Fix 2
Change it up and utilise machines for that day or change up the plan or body part for that day.
In a busy gym environment it is good to stay fairly flexible and be able to think on your feet, especially if you train at peak times.
So there you have it guys, I have hopefully covered all those little gym problems you may encounter.
So until next time, keep pumping!
For more news and updates, follow Generation Iron on Facebook, Twitter, and Instagram.
How Gorilla Rows Seriously Build Your Posterior Chain
Build that massive back with gorilla rows.
Building our backs can be a challenge but exercises like gorilla rows are perfect for giving us that increased strength and size we need most. Our backs are an important part of our body and work to provide postural and structural support as well as increasing our ability to perform a number of exercises and movements. By putting an emphasis on our backs, we work to better improve our gains so we see results we want most.
The best part about gorilla rows are that they require minimal equipment and are easy to perform. This allows you to create a workout that is versatile and convenient so you never have to worry about being pressed for time. Our busy schedules often interfere with our workouts but by putting an emphasis on the right exercises, we better set ourselves up for increased success.
Let’s take a look at gorilla rows and see what this exercise is all about. From what it is, to muscles worked, the many benefits of them, and how best to perform them, by the end of this, you will have a complete guide into this incredible exercise. All of your gains are important and knowing just how to better tackle them can be beneficial for your overall performance.
What Are Gorilla Rows?
Gorilla rows are a great compound exercise to really give your posterior chain an effective workout. By working to build overall lat development, you also get great work done with other upper body muscles to increase overall strength and size as well. Perfect for functional and sport specific movements, this exercise is relatively easy to perform, this exercise can take your gains to the next level. Great to use with kettlebells, that is the only equipment you need to perform this exercise.
Muscles Worked
As a compound movement, gorilla rows work a number of muscles, which will build serious strength and size. Your lats are one of the primary muscles targeted and gorilla rows can add to that serious width. Your traps, rhomboids, and delts will get some work done as well as your biceps and forearms resulting from the increased need for stronger grip. Of course, your spine will be worked and keeping good form is obviously very important but it is your core that can really work to boost stability and offer support. Gorilla rows are a highly effective compound movement that is perfect for seeing serious gains start to unfold.
Benefits Of Gorilla Rows
The benefits of gorilla rows are hard to ignore and for those looking to increase strength and size in their back, these are highly effective. Plus, with the other muscles worked, you get a great compound movement to help you tackle any and all of those strength wants and needs.
Benefits of gorilla rows include:
Great lat builder: An effective lat builder, gorilla rows work well for building up your pulling movements and increasing width for a larger aesthetic.
Increased upper body strength: By working your upper body muscles as an effective compound movement, you really build nice upper body strength and size with your other muscles (1).
Functional and sport specific: These exercises are perfect for building functional strength for everyday movement as well as sport specific actions for your respective sport (2).
Easy to perform: Gorilla rows are relatively easy to perform one you get a hang of the movement and how it will work.
Good core work: Relying on your core for real stability, your core will feel a burn and you will build better strength for overall support and stability (3).
Plenty of variations: This exercise offers many variations for you to still see great gains while diversifying your workout.
Limited equipment: With gorilla rows, you barely need any equipment. All you need are a set of weights, with kettlebells being easier.
How To Perform This Exercise
Here are the steps for performing gorilla rows:
Place two kettlebells or dumbbells in front of you with your desired weight of choice. Your feet will be a bit wider than hip width apart.
Bending your knees slightly, hinge forward and grab the handles. Engage your core and make sure your spine is in a neutral position.
When ready, bring one of the weights up towards your hip as if you were performing a dumbbell row-type movement.
Lower that weight to the floor and repeat with the other side. Gently lower that weight back down to the floor.
Repeat for your desired number of sets and reps.
Gorilla Rows Alternative Exercises
As mentioned before, there are many alternatives you can try to mix up your workouts and give you a break from gorilla rows without sacrificing any gains. Some awesome alternative exercises to gorilla rows are:
Single-Arm Rows
Dumbbell Rows
Pendlay Rows
Renegade Rows
Plank Rows
Towel Grip Inverted Rows
Best Exercises To Pair With Gorilla Rows
For those looking to increase their gains, pairing the right exercises together can make all the difference for you. Dumbbell rows are nice to add with gorilla rows for they both work similar muscles but differently, giving you the ability to push through fatigue and increase growth. Also, the deadlift and farmer’s walks are great to pair with it and will really enhance your back day routine for the better.
Wrap Up
Gorilla rows are a great exercise to add to your routine and for those looking to enhance lat development and overall upper body gains, look no further than gorilla rows. Able to provide for serious benefits and give you the best chance at a wider aesthetic, it’s no wonder why people have turned to gorilla rows for all their posterior chain needs. Easy to perform with minimal equipment required, gorilla rows are versatile and convenient to help you see serious gains. Place these into your back day routine and see what they can do for you today.
Let us know what you think in the comments below. Also, be sure to follow Generation Iron on Facebook, Twitter, and Instagram.
*Images courtesy of Envato
References
Kak, H.; et al. (2013). “A Study of Effect of the Compound Physical Activity Therapy on Muscular Strength in Obese Women”. (source)
Weiss, T.; et al. (2010). “Effect of Functional Resistance Training on Muscular Fitness Outcomes in Young Adults”. (source)
Hibbs, A.; et al. (2008). “Optimizing performance by improving core stability and core strength”. (source)