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The Ultimate Lat Pulldown Guide: Technique, Benefits, and Variations
The lat pulldown machine is one of the most popular gym equipment. It has the glam and macho appeal that draws in the fitness newbies and experienced lifters alike.
Be it a motivational YouTube training video, or a snippet of Rocky Balboa training for a big fight, it will probably feature the star performing a set on the lat pull-down machine.
Almost every gym around the world has a lat pulldown machine, and yet most lifters fail to make the most of it. The ultimate lat pulldown guide will ensure you do not leave gains on the table.
Target muscle: Latissimus Dorsi
Synergists: Brachialis, Brachioradialis, Biceps Brachii, Teres Major, Posterior Deltoid, Infraspinatus, Teres Minor, Rhomboids, Levator Scapulae, Middle and Lower Trapezius, Pectoralis Minor
Mechanics: Compound
Force: Pull
Pull-up is an incredibly effective exercise for building upper body strength and muscle mass. But there is a catch. Performing a pull-up is no joke, and performing 30+ pull-ups in a workout will test your mettle.
Performing a pull-up will fire up every muscle fiber in your back, arms, and shoulders. While nailing this exercise could prove to be a lifesaver sometime in the future (if you find yourself hanging from a building or a chopper in the event of an alien invasion), most people usually give it a pass for its friendlier sibling – the lat pulldown.
1. Engages the same muscles as a pull-up
The lat-pulldown involves a similar movement to the pull-up, challenging your mid and upper-back muscles, trapezius, arms, and grip. The exercise is a god-send for beginners or people who cannot perform a bodyweight pull-up.
Next Read: 6 Badass Exercises You Can Do With A Pull-Up Bar
2. Puts you in the driver seat
The lat pulldown machine gives you more control over how much you lift and the rep tempo as compared to vanilla pull-ups. You could perform a new variation of the lat pull-down every week just by switching up rep tempos.
Check Out: How To Increase The Time Under Tension To Maximize Your Gains
3. One of the best ways to build a V-taper
Forget Red Bull, lat pull-downs give you wings that make you look like you can fly. It targets the latissimus dorsi – the large, flat muscles across your mid-back. A strong and wide back is also vital for a Superman chest. The more you work on your lat pull-downs, the better equipped you’ll be to go big on the bench press.
4. Constant tension on your working muscles
The cable-operated machine ensures constant tension on your muscles throughout the movement pattern – even on the eccentric part of the lift. Unlike the pull-ups, lat pulldowns also put less tension on the secondary muscle groups during a set.
Must Read: The Gym Machines You’re Probably Using Incorrectly
5. Can Help Improve Your Posture
By working the muscles in your back, lat pulldowns can improve your posture. You will rarely see a person with solid V-taper suffering from a bad posture. On top of this, lat pulldowns can improve your performance during other compound exercises that use your back muscles like pull-ups, deadlifts, and good mornings.
Related: Programming Vertical Pulling For Greater Back Gains
The lat pull-down machine is usually swamped – especially during rush hours at the gym. Listed below are the most common lat pulldown errors:
1. Partial reps
Partial reps are a sign that you have more weight on the cable than you can lift. If you cannot pull the bar down to your chin level, you are letting your ego get the better of you.
Once you have the bar at your chin level, you need to contract your lats and shoulder blades. If you cannot perform this step, you are leaving gains on the table.
Also, make sure you are not pulling the bar using your forearms. Focus on contracting and relaxing your lats as you move the weight. Tip: Activate your lats by pulling down from your armpits.
Related: Is This The Worst Case Of Ego Lifting?
2. Arching your back
While you might be able to lift a few extra pounds by arching your back as you pull the bar down, it can put unwanted tension on your lower back and expose you to an injury. Sit upright and keep your chest lifted while performing the exercise.
3. Pulling the bar down past your chest
This is a rookie mistake, and it can stem from both – lifting too light or heavy. Pulling the bar past your chest and almost in line with your stomach takes away almost all the tension from your lats and back. Keep your chest lifted and stop when you reach chin level.
4. Using momentum
Most lifters make the mistake of swinging back and forth while performing lat pulldowns. It is yet another case of ego lifting. While using a jerking motion might help you pull down the weight, it takes away the tension from the primary muscles and increases the odds of an injury.
Sit upright, keep your chest lifted throughout the exercise and perform the pulldown with control. Utilizing rep tempos and contracting your back with every rep ensures optimal muscle fiber recruitment.
Also Read: Lat Pulldown Vs Pull-Up: Which Is Better For Wide Lats?
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In bodybuilding, your results depend on how well you perform an exercise, and your diet and recovery programs. Follow the steps below to nail the first part of the equation:
Adjust the seat or thigh pads so that your upper thighs are tucked firmly under the pads. Place your feet flat on the floor.
Grab the bar with a wider than shoulder-width overhand grip.
While breathing out, pull the bar down until it is almost at your chin level.
Make sure your torso is stationary and you are not reclining back while lowering the bar.
Squeeze the shoulder blades together while maintaining square shoulders.
Return to the starting position with a slow and controlled motion as you exhale.
Do not lock out your elbows at the top of the movement. Keep the weight engaged, and do not let it crash into the racked plates.
Repeat for recommended repetitions.
Bored of the good old lat pulldown? Use these variations to keep your muscles guessing:
1. Underhand Lat Pull-down
Changing grips is a great way to add variety to the lat pulldown exercise.
Reversing your hand placement to a supinated (palms facing you) grip puts more tension on your biceps.
The underhand lat pull-down is a great variation if you are performing the exercise at the end of your back workout when your posterior muscle group is relatively fatigued.
Read: How The Underhand Lat Pulldown Can Give You Wing-Like Lats
2. Wide-Grip Lat Pull-down
Using a wide grip engages the latissimus dorsi to a higher degree compared to the shoulder-wide grip.
In this variation, you will pull the bar down to your upper chest, pause, and squeeze the life out of your lats.
Make sure you are keeping your torso upright and not reclining back while performing the movement.
3. Close-Grip Lat Pull-down
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In the close-grip lat pulldown variation, you will be holding the bar with a narrower than shoulder-width grip.
Embrace your core and pin back your shoulders as you pull the bar under your chin.
Squeeze your lats at the bottom of the movement.
Return to the starting position with a slow and controlled motion.
Repeat for recommended reps.
4. V-Bar Lat Pull-down
Cable-operated machines give you the liberty to swap the wide bar for several other attachments to target your back differently.
Replace the bar with a v-grip attachment.
Secure your legs under the thigh pads and maintain an upright torso throughout the movement.
While keeping your chest lifted, pull the v-grip attachment until your palms are a few inches away from your upper chest.
Pause and contract your lats at the bottom of the movement.
Return to the starting position with a controlled motion and repeat for recommended reps.
Read: V-Bar Pulldown – Exercise Guide
5. Behind the Neck Lat Pull-down
Behind the neck variation is probably the most advanced lat pulldown technique on the list.
Grab the bar with a slightly wider than shoulder-width overhand grip.
Straighten your body to a point where the cable and pull-down bar is directly above your spine, and tuck your head forward to allow the bar to be safely lowered.
Shrug your shoulder blades back to set your shoulders, this allows the tension to stay on your lats throughout the exercise.
Slowly lower the bar behind your head until it is at your ear level as you breathe out.
Squeeze your lats at the bottom of the movement.
Return to the starting position with a slow and controlled motion.
Repeat for recommended reps.
Depending on your experience level, you could use the following exercises to train your back optimally:
1. Pull-up
We are sure you are not surprised to find pull-ups on the list. Once you develop enough strength to perform pull-ups with the correct form, you should make them a constant in your back training regimen.
Stand on an aerobic stepper and grab the pull-bar with a slightly wider than shoulder-width grip.
Hang from the bar and bend at your knees so that your lower legs are parallel to the floor.
Pull yourself towards the roof while focusing on your back until your chin reaches the bar level.
Return to the starting position with a controlled motion.
Repeat for recommended reps.
2. Negative Pull-up
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If you are a beginner, negative pull-ups are a great exercise to build strength for the orthodox pull-ups. It involves performing only the lowering, or eccentric phase of an exercise.
Start by standing on a box or bench.
Jump high enough so your face it at the pull-up bar level and grab it with a shoulder-width grip.
Once you have gripped the bar, lower yourself as slowly as you can while focusing on your lats.
When you reach the bottom of the movement, release the bar and step back.
Step back onto the box and repeat for recommended reps.
Related: Use Negative Training For Positive Mass Gains
3. Unilateral Lat Pull-down
This variation of the lat-pull down works each side of your back individually. It is great for fixing muscle imbalances and improving symmetry. If you do not have access to a unilateral lat pulldown machine at your gym, you could use the standard lat pulldown machine with a D-bar handle attachment.
Hold the D-handle attachment with a neutral grip.
Rotate your palm as you pull the handle towards your chin.
Your palm should be facing you at the bottom of the movement.
Pause and contract your lat.
Slowly return to the starting position.
Repeat for recommended reps before switching hands.
Next Read: The Benefits Of Unilateral Training & Why It Matters
4. Straight Arm Lat Pull-down
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The straight arm lat pulldown is a great exercise for building a V-taper. It also avoids over-using your arms which is the case with the standard lat pull-downs.
Attach a wide-grip handle to a cable pulley.
Stand upright with a shoulder-width stance.
Grab the bar with a pronated (overhand) grip at shoulder-width and lean forward slightly by hinging at your hips.
Keep your elbows slightly bent throughout the movement and initiate the movement by depressing your shoulder blades and extending the shoulders.
Pull the bar to your thighs until your lats are fully contracted.
Return to the starting position with a slow and controlled movement.
Repeat for recommended reps.
Check Out: Mastering The Straight Arm Pulldown
5. Bent-Over Barbell Row
Bent-over barbell row work your lats and multiple back muscles.
Grab a barbell with a shoulder-width overhand grip.
Unrack the bar and stand upright.
Slowly lower your torso until your upper body is at a 60-degree angle with the floor.
Keep your knees slightly bent and maintain an arch in your back throughout the movement.
Lift the weight to your sternum, keeping your elbows tucked in and close to your body.
Contract your lats at the top of the movement.
Slowly return to the starting position.
Repeat for recommended repetitions.
Lat pulldown is suitable for lifters of all experience levels, and most gyms have the machine. While the lat pulldown is a part of most back training routines, it is essential to be following the correct form to get the most bang for your buck.
You should also try new variations and alternatives to keep your muscles guessing and avoid hitting a plateau. Things as small as switching up the number of reps, sets, and rep tempos can do the trick and get you that much sought-after V-taper.
Which is your favorite lat pulldown variation? Let us know in the comments below. Also, be sure to follow Generation Iron on Facebook, Twitter, and Instagram.
2022 Vancouver Pro-Am Scorecard
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Arnold Schwarzenegger Releases Newsletter Ahead Of The Holidays
Arnold Schwarzenegger has posted a new newsletter asking for comments from fans.
Arnold Schwarzenegger is considered to be the best bodybuilder of all-time. This means that when he talks, people listen. Schwarzenegger has done interviews, different appearances, and has started his own newsletter. In his most recent edition, Schwarzenegger is asking others to do god deeds around the holidays.
Schwarzenegger has spoken out recently about different topics within the sport of bodybuilding. Since it is the holiday season, he has taken his newsletter and used it in a bit of a different way.
“The best thing about my newsletter is connecting with my subscribers and seeing how contagious optimism can be. It’s our little positive corner of the internet. This month I issued a challenge, and I LOVED hearing these responses. Merry Christmas! Subscribe at the link in my bio!” Arnold Schwarzenegger wrote in his caption on Instagram.
Arnold Schwarzenegger has issued a challenge in his recent newsletter entitled My Challenge for You. He has also urged fans to comment on the section so he can read what impact it has made during this time of the year.
“Since this is the giving time of year, I want to challenge all of you to do something for someone else. It doesn’t have to be big. But this is a season of miracles, and you can be the miracle in someone’s life by reading to an after-school program or just stopping by to have a normal conversation with someone who is going through hard times. You can still post all of your meals and your pets on social media, but take an hour or two during the holidays and give it to someone else,” Schwarzenegger wrote.
Arnold Schwarzenegger is planning to host the Arnold Classic from March 3-6 in Columbus, OH. The event will once again mark the beginning of the bodybuilding season and return to its normal time. This year’s competition was forced to move to September due to the pandemic.
Before we get to that point of 2022, Schwarzenegger wants to make sure that his readers and fans remember what is important during this time of year.
“Tell me what you did for others by relying, and make the subject line “Giving back” so I can be sure to read them all. you might feel weird about “bragging”, but I really believe that good deeds inspire more good deeds, so share away. I am already proud of all of you!”
For more news and updates, follow Generation Iron on Facebook, Twitter, and Instagram.
How Strict Should Your Holiday Diet Be To Keep On Gains
Enjoy the holidays and give yourself a break.
The holidays can be a stressful time for many and it usually centers around all that food and a so called holiday diet. You’ve worked hard all year and now its time to see friends and family, open gifts, and indulge in what is sure to be a worthwhile feast. But your holiday diet shouldn’t have to be as strict as you think and with the right approach, you can still enjoy all the tasty food around you without ruining your gains.
It may be hard. We won’t lie. But there are certain things to keep in mind and certain mindful eating practices that can help. And while we don’t want to make it seem like you can eat everything in sight, our bodies are pretty good at handling the occasional binge and working to counter act any negative effects associated with it.
So, your gains matter and we get that. But knowing the right way to handle the holidays and knowing just how strict your diet should be can be a game changer. That holiday diet can be intimidating, but it isn’t impossible to manage. Keep on your gains and give yourself the best chance at success with a well-thought out and well-designed holiday diet.
Things To Keep In Mind
Entering the holiday season, there are certain things to keep in mind. These are not set in stone solutions but they can greatly help you when it comes to counteracting some of the effects of that holiday diet which may affect your gains.
Protein
Eating plenty of protein will keep you full and limit some of that snacking you do, while also limiting your meal portion sizes. Protein is a great tool to give you a boost to nutrition and training (1) and there will most certainly be plenty at your holiday party. Don’t neglect this valuable macronutrient and use it to your advantage.
Hydration
Staying hydrated is key and this can work to really influence all your gains, as well as your overall health. Working to assist a number of bodily functions, while also aiding in that feeling of fullness, staying hydrated is absolutely key (2). Plus, with some alcohol in the mix, this is a smart choice for controlling the fate of your gains.
Exercise
What we mean by this isn’t a grueling workout in the gym. But it would be nice to go for a walk or a hike with family and friends to keep your body moving while also getting fresh air. While this might not be your traditional sense of exercise, it is still putting your body in motion to move.
Mindful Eating Strategies
Mindful eating is the idea that you can encourage a healthier relationship to food and enjoy the experience, as opposed to shoveling forkfuls of pie in your mouth. The point is to maintain control while also allowing yourself to enjoy the moment (3). Why this would work during these holiday meals is that with so many good dishes on the table, it can be easy to want to rush and eat as many plates as possible. But with mindful eating strategies, you can better prepare yourself to keep on gains.
Sit Down To Eat
It can be easy to want to just grab food on the go and walk around with a bowl of chips. If you try to make it a point to only eat when you are sitting, you can better control how much you actually eat and limit the potential for weight gain.
Schedule
We aren’t saying here that you need to plan your day for strict times when to eat, but plan to eat breakfast, lunch, and dinner and fill in the gaps if you start to get hungry.
Your Body Is Resilient
While this isn’t meant to say eat absolutely whatever is placed in front of you, it is important to know that your body is quite resilient and can handle the occasional binge fairly well. For those worried about short term effects, you will not see significant increases in fat mass or overall weight (4). Instead of storing those excess carbs, your body will shift and kickstart your metabolism to burn those incoming carbs, essentially just changing what is being used for fuel. As for your blood sugar levels, this and insulin production will remain unchanged (5).
Again, while this isn’t meant to give you the impression you can eat everything in sight, it should be comforting knowing your body is more resilient than we may give it credit for. When paired with a healthy diet and training routine year round, your body works hard to tackle days where you just want to eat and enjoy.
Enjoy The Holidays
With all of this said, the holidays are a time to enjoy with family and friends. You’ve worked hard all year and have pushed your body to the limit, but now its time settle down, enjoy some great food, and unwind. Push those thoughts of losing gains and failure away and just enjoy the time you have with those around you.
Wrap Up
That holiday diet can be tough, but it is possible to get through it without losing gains. Focusing on certain things while also working with mindful eating strategies can greatly influence all of those gains. Even though it can be easy to get caught up on the gains train, sometimes you need to hop off so you can enjoy the time you have with family and friends and can better enjoy life’s moments. Your strict holiday diet doesn’t have to be so strict, for you can enjoy the holidays and see great gains.
Let us know what you think in the comments below. Also, be sure to follow Generation Iron on Facebook, Twitter, and Instagram.
*Images courtesy of Envato
References
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)
Popkin, B.; et al. (2011). “Water, Hydration and Health”. (source)
Dunn, C.; et al. (2018). “Mindfulness Approaches and Weight Loss, Weight Maintenance, and Weight Regain”. (source)
Hengist, Aaron; Edinburgh, Robert M.; Davies, Russell G.; Walhin, Jean Philippe (2020). “Physiological responses to maximal eating in men.” (source)
Hengist, Aaron; Betts, James; Edinburgh, Rob (2020). “Here’s how to body reacts to one-off overeating-new research”. (source)
Milos Sarcev: Shaun Clarida Can Beat Big Ramy… Under One Condition
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Milos Sarcev discusses Shaun Clarida’s Men’s Open victory in 2021… and why he should seriously consider competing in both Men’s 212 and Men’s Open at Olympia next year.
Shaun Clarida may not have won the Men’s 212 Olympia this year, but he shocked the world in a different way by claiming victory in the Men’s Open at the Legion Sports Fest Pro 2021. This wasn’t a slouch contest either. Clarida took down the likes of Regan Grimes and Sergio Oliva Jr. in the lineup. Shortly after the victory, Clarida mused about attempting to compete in both the Men’s 212 and Men’s Open at the Olympia 2022. In our latest GI Exclusive, bodybuilding coach Milos Sarcev explains why Shaun Clarida should be allowed to compete in both divisions… and why he thinks it’s possible Clarida can beat current Olympia Champion Big Ramy.
Milos Sarcev recently started training Regan Grimes in an attempt to help the promising athlete reach his full potential. He believes that Grimes can do truly fantastic things in the near future. But during his time coaching Grimes, he witnessed former Men’s 212 Olympia champion Shaun Clarida defeat Regan Grimes in a Men’s Open show. While Grimes remains optimistic moving forward and maintains sportsman-like respect for Clarida – the loss was a frustrating blow for the hungry competitor.
But from Milos Sarcev’s viewpoint, this isn’t a devastating loss to a Men’s 212 athlete. In Sarcev’s eyes, Shaun Clarida is such a phenomenal athlete that he transcends divisions. In fact, Sarcev believes that Shaun Clarida can defeat nearly any pro bodybuilder currently competing today. This includes the entire line up of the Men’s Open division – including current Olympia champion Big Ramy.
This might sound unrealistic – but many thought Shaun Clarida competing in the Men’s Open at the Legion Sports Fest Pro was unrealistic as well. Clarida might have be a bit on the extreme side of the shorter bodybuilders, but his conditioning and aesthetic are nearly unmatched. Sarcev believes that if Clarida can learn how to use posing to give the illusion that he’s larger – he can dominate in Men’s Open.
“Shaun Clarida, great champion, yeah of course he can beat anybody,” Milos Sarcev states in our interview. He continues:
“He can beat, you name it, he can beat Big Ramy if judging criteria is gonna go this way. If you are particular about projecting his height, weight, structure, and then, you know, what would he look like if he was six feet tall.”
Milos Sarcev goes on to explain it’s this exact kind of posing training that he is also employing with Regan Grimes. He felt that Grimes did not have enough time to build up size needed for upcoming shows – so he focused also on training him on how to appear bigger and focus on his strong points. For Grimes it’s his conditioning and symmetry.
Milos Sarcev sees the same kind of spectacular strengths in Shaun Clarida. In fact, as stated above, Sarcev sees Clarida to have one of the best physiques in bodybuilding. If he was able to learn how to further manipulate his size – and if the judges even slightly lean towards that direction (as they did in 2018 when Shawn Rhoden won the Mr. Olympia), Sarcev thinks that Clarida could take down someone like Big Ramy.
Sarcev goes on later in our interview to share his thoughts on competing in two divisions at the Mr. Olympia. Sarcev believes that Shaun Clarida should be 100% allowed to do both Men’s 212 and Men’s Open. He qualified for both. This means he earned both. It’s not an easy thing to do. If Clarida earned qualification – Milos Sarcev strongly believes that nothing should stop him from competing in both. With the two events on two separate days, he even finds the idea physically possible to successfully achieve.
You can watch Milos Sarcev’s full comments on Shaun Clarida and the Olympia divisions in our latest GI Exclusive interview segment above.
Jamal Browner Crushes 390kg Deadlift For A Double During Training Session
Jamal Browner continues to train for his next event in 2022.
Jamal Browner is no stranger to massive lifts in the gym, especially deadlifts. He has been one of the top competitors in the 110kg division in the world and continues to show why in training sessions. Browner is preparing to compete at the Hybrid Showdown 4 on Jan. 15-16 and looks to be in competition shape.
Browner has always shared his latest feats on social media and he has done so once again. On Sunday, the powerlifter took to Instagram to show off a video of him crushing 390kg (859.8lb) paused deadlifts for a double. Browner followed this up with five reps of a 30kg (837.7lb) deadlift wearing straps and a lifting belt.
“Paused double with 390kg (859.8lbs)
Followed by ascending sets of 5.Top set: 380kg (837.7lbs) x5
@gymshark #gymshark“
This joins a 345kg (760.5lb) squat that Jamal Browner recently shared on Instagram as well. The Hybrid Showdown 4 is set to take place in Miami in the middle of January. It seems as though Browner is preparing to make quite an impact in his first show in 2022.
This is a chance for Browner to set some more personal records. As of now, his current competition bests sit at 365kg (804.5lb) squat, 225kg (496lb) bench press, and 440.5kg (903.8lb) deadlift. His all-time best total in competition is 1,000 kg (2,204.6lb).
Browner displays a sumo stance when deadlifting. This could cause some debate if he were ever to challenge the deadlift world record. While he still has some ways to go in competition, Browner is putting up deadlifts that are comparable to strongmen who are significantly heavier than he is.
The current deadlift world record is half by Hafthor Bjornsson, when he completed a 501kg (1,104lb) deadlift in 2020. Bjornsson broke the previous world record by a single kilogram. Eddie Hall became the first person to deadlift 500kg (1,102lb) at the beginning of 2020. Since then, Ivan Makarov has attempted a 502kg (1,106.7lb) deadlift but has failed. This means Hall and Bjornsson remain the only two to ever eclipse the 500kg number.
Jamal Browner still has some work to do but it is not crazy to think that he might get there one day. For now, Browner has his eye on putting up a huge performance during the Hybrid Showdown 4 and taking home some prize money.
For more news and updates, follow Generation Iron on Facebook, Twitter, and Instagram.
Florida TikToker Says LA Fitness Member Followed Her Home & Assaulted Her
A recent TikTok went viral after woman claims that she was followed home and assaulted.
A Florida TikToker shared a recent video claiming that a man followed her home from an LA Fitness and assaulted her. At first, the particular LA Fitness did not ban this member from the gym or take any action but the woman has spoken to the company since.
Jessi Balter, or @jessibalter on TikTok, shared a video on Dec. 11. In less than two weeks, the video has received 6.9 million views and close to 7,000 comments. In the 25 second video, Balter shows what she was wearing on the day of the incident and explains that there was no course of action taken.
“What I was wearing:
the day a man followed me home from the gym and into my apartment.
I reported the incident to LA Fitness and they refused to ban him.
How can they care more about a contract than their own member’s safety???” Balter wrote on screen in the video.
Unfortunately, this is not the first incident at a gym in recent weeks. Another instance went viral after a TikToker shared a video where a strange man is seen spotting a woman while bench pressing without her consent. The woman claimed that this ‘gym creep’ was following her around the gym prior to this.
For Balter, the situation was a bit more serious as she was followed home. Last week, Balter took to TikTok to post an update on the situation. She said she spoke to the district manager of LA Fitness in South Florida following the breakout of her video.
Balter explains how the manager was kind and offered her a refund for what she was unable to use. Also, how LA Fitness would cooperate if Balter wanted to take further action against the man.
“I basically explained to him what happened in full detail and I told him who I spoke to after the incident and how they reacted to me and how the situation was just not handled the way it should have been. He agreed,” the tiktoker said.
“He basically asked what else I wanted him to do to make the situation right. I told him, I thought it was really important that he read through the comments and became aware of what has been happening at these facilities around the country…He told me that I have their full support if I wanted to reach out to law enforcement. They would be fully cooperative and help me out there.
If someone comes up and reports they are unsafe in the gym. They feel like someone is following them, a man said something to them, a man touched them — this is not something to report on their account. They should be given some sort of reperscussion. They need to be kicked out of the gym or sent to a different gym.”
For more news and updates, follow Generation Iron on Facebook, Twitter, and Instagram.
Andrew Jacked Looks Unreal 11 Weeks Out From Arnold Amateur
Andrew Jacked is looking incredible 11 weeks out.
11 weeks out from the Arnold Classic Amateur Andrew Jacked is looking pretty incredible. While he may currently be an amateur competitor the promising bodybuilder has the potential to become a top pro.
Looking to take his bodybuilding journey to the next level, Andrew Jacked has been pushing himself in training. His goal is to become an IFBB Pro League competitor and eventually participate at the Olympia. Before he can do that however he’ll have to compete at and win at the Arnold Classic Amateur event.
Set a week before the 2022 Arnold Classic, the Arnold Classic Amateur will feature some of the top competitors in the world hoping to become pros. As such even athlete is pushing themselves to the brink in order to bring their best to stage. What makes the event so great is that the winner will be given the opportunity to compete at the Arnold Classic pro event. That means the winner could go from amateur to pro to potential contender in a short space of time.
Andrew Jacked is hoping to do just that and stake his claim for being the top bodybuilder in the world.
11 Weeks Out
Now 11 weeks out from the competition Andrew Jacked is looking unreal. His size and mass is truly something to behold and he is clearly a front runner to win the Arnold Classic Amateur. His recent physique update shows a bodybuilder that many will keep their eyes on.
Success is like a ladder slowly we ascend, the goal is to be the very best I can and not someone else.
Yesszzziirrr !!!
It’s clear that his work with Flex Wheeler has paid off. You can bet many will be keeping an eye on Andrew Jacked in the future.
What do think of the potential of Andrew Jacked?
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.
How To Build A Chest Like Jay Cutler
These Are Jay Cutler’s Favorite Chest Building Exercises.
A chiseled chest has been the symbol of machoism for a long time. Jay Cutler, the 4X Mr. Olympia, is the poster boy for a broad chest and a narrow waist. There are no doubts Jay’s chest was a big factor in getting him the title of the best bodybuilder in the world.
Jay Cutler’s chest training program is different from what you might expect when you look at him. He follows a conservative approach when it comes to working out. He relies heavily on machines for his training. This mass monster believes eliminating the use of barbells reduces the chances of injury in the gym.
1. Hammer Strength Chest Press – 3 Sets 10 Reps
Jay stays away from lifting heavy barbells. This is a smart move especially if you’re prepping for a contest. An injury is the last thing you want while training to get on stage. Leverage chest press is a great substitute for the flat bench press.
Since this is a controlled isolation movement, feel free to use heavy weights. Cutler is big on establishing a mind-muscle connection. At the top of the movement, squeeze the living hell out of your pecs.
2. Incline Dumbbell Bench Press – 3 Sets 10 Reps
The upper chest is a weak muscle group for most people. If you’re one of these people, you can make it even worse by not training it often. Incline dumbbell bench press is incredibly effective at targeting your upper pectoral muscles. Follow a complete range of motion and contract your chest with every rep.
Jay doesn’t follow the conventional 12, 10, 8 reps scheme in his workouts. He does consistent 10 reps in all his sets. Although you will be doing the same number of sets in each set, don’t hold back from pushing yourself and increasing the weights.
3. Pullovers – 3 Sets 10 Reps
Most people do pullovers for their back, but Jay does it for his upper pecs. You don’t have to use heavy weights during this exercise. Use moderate weights you can control and perform slow and deliberate reps with. Don’t lock out your elbows during this exercise.
Locking your elbows will engage your back and take all the tension off of your pecs. Lying cross-bodied on the bench during this exercise is more effective than lying straight. In the cross-bodied position, your hips and back are hanging low while your chest is elevated. Doing this helps with a better pec recruitment.
4. Cable Crossovers – 3 Sets 10 Reps
If you want to build a chest like Jay Cutler your chest workouts should be a mix of isolation and compound exercise. Compound exercises help with building the size and strength while isolation exercises help with building muscle definition.
Cable crossovers help with building the striations in your middle chest. Holding and squeezing at the top of the movement will help you get the chest separation and definition. Stand with your chest out and back arched while performing this exercise.
5. Dips – 3 Sets 10 Reps
Dips can prove to be a brutal exercise after what you’ve already put your chest through. This exercise is great for building your lower pecs and improving the definition in your chest. Maintain a full range of motion while performing dips.
If the bodyweight version of this exercise is too easy for you, feel free to use weights. Don’t just go through the motions while performing dips. Hold and squeeze your pecs at the top of the movement.
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