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The Best Cable Exercises For Your Triceps
The Best Cable Exercises For Your Triceps
The triceps is what I call, a masterpiece muscle. It carves a chiseled horseshoe on your upper arm as it develop. If you don’t know what I’m talking about, your triceps are underdeveloped. Let me show you how to get your triceps to hit puberty, but first, let’s go to class for a second. To get bigger, you’ll have to get smarter. Non-negotiable.
The triceps are comprised of 3 heads, the lateral, the long, and the medial head. Together they wrap around a large part of your upper arm. Grow your triceps and your arms will appear bigger for the same time invested in training your biceps. Cool hack huh?
Anyways, all 3 heads contribute to the primary function of elbow extension which is fancy word for straightening your arm.
Unfortunately, your triceps lose leverage as it gets closer to the straightened position. Dumbbell kickbacks don’t match this resistance profile well because the weight only resists downwards. Bands are better because you can aim the line of pull closer with your triceps by tying it at various angles.
However, bands stretch and add more resistance which means there’s more load where your triceps are weakest.
The solution is cables. Cables are a triceps best friend. They allow you to position the line of resistance with the fibers of all 3 heads without increasing the resistance curve where your triceps are already mechanically weakest. In addition, cables are generally more joint friendly especially the exercises I’m about to show you.
To make a long intro short, if you’re not using cables to build your triceps, your triceps training is remedial at best.
So here are 3 triceps exercise to include in your training as soon as possible.
Overhead Rope Extension
First exercise is an overhead rope extension. The overhead position also allows the long head to stretch and get additional muscle growing affects.
Notice how my arms go out and apart instead of forward. This forces more stress on your triceps instead of aggravating your elbow joint.
In fact, the traditional way of doing overhead rope extensions, many advanced lifters report joint pain. Don’t do that anymore.
Another thing to note is that I put the pulley at a moderate level. Doing this exercise from the bottom pulley which is quite common doesn’t add more resistance and simply makes it harder to setup. In fact, if you’re lifting appreciable weight, you won’t be able to bring the rope up to position.
Hand Supported Tricep Extension
This is what I call the hand supported tricep extension. It’s another joint friendly triceps exercise.
It also hits the triceps at a different angle as you extend horizontally. I like the hand support because it adds significant stability for force production without hindering the natural motion of cable.
It’s like the benefits of a seated triceps extension machine, but without the drawbacks of being jammed into a linear motion.
As for setup, I like to either set the cable perfectly parallel with the ground or 1-2 notches higher.
Single Arm Angled Triceps Extension
Being closer to the machine loads the lengthened position and allows your arm to provide more stability.
The most noteworthy thing about this exercise though is the slight angle. I don’t know who started the whole elbow tucked thing, but that is inefficient for the triceps.
The long head attaches at your shoulder blade. Squeezing your arm by your side essentially jams that insertion point and limits the space and output of the long head which is the hardest head to bias.
The angle changes that. It also unsurprisingly makes the exercise less stressful for the joints. Many lifters I’ve trained report how much more they feel their triceps and no strain on their elbows with this variation.
Line the pulley so the cable runs in line with your upper arm.
Lastly, always do these unilaterally. You can use 2 cables at the same time, but the rubbing of the cables won’t feel as smooth. Not to mention, most people lack unilateral work in their programs, so more is always better.
Programming
As far as programming goes, add 2 or all 3 of these into your program depending on how often you train your triceps.
3-4 sets per exercise is plenty. Aim for rep ranges of 8-12 or higher. Keep your wrist straight and your body stable to force the triceps to work.
Lift with ferocious intensity until the horseshoe appears. As the weeks go on, add more weight. Rinse and repeat and that horseshoe will go from small bump to a masterpiece.
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Should You Train Fast v Slow: Fast Twitch vs. Slow Twitch Breakdown
Here is a breakdown on if you should train fast or slow.
So the skeletal muscles are comprised of three types of fibres, there is type I, also known as slow-twitch and type II also referred to as fast twitch, and there are types of type II (which I will explain below).
Slow Twitch (Type I)
Slow twitch fibres are geared to supporting aerobic training and prolonged exercise, so exercises such as long distance running, swimming, cycling and other forms of endurance training.
The Slow Twitch fiber contracts much slower and is more resistant to fatigue and has a quicker recovery time.
Contraction type: slow
Speed: 100 milliseconds
Fast Twitch (Type II)
There are actually two types of fast twitch fibres, there is Type IIA and Type IIX (also referred to as Type IIB).
Type IIA
Essentially this is an intermediate muscle fiber and a hybrid of the two others,as it is a mix of Type I and Type IIX(IIB), so it is great for aerobic and anaerobic training such as weight training, powerlifting, plyometric movements and agility training.
This fiber contracts moderately and doesn’t become fatigued as quickly or take as long to recover.
Contraction type: fast
Speed: 50 milliseconds
Type IIX /IIB
Fast twitch fibres are geared to supporting anaerobic training and produce more power and force focused movements such as weight training, sprinting, and agility training.
Type IIx is also the purest form of fast twitch fiber, the quick contractions also means that it gets fatigued much quicker and has a longer recovery time.
Contraction type: very fast
Speed: 25 milliseconds
So now we know what muscle fibres are available to us, should this affect how you should train? Should different muscle groups be trained differently?
squats, medicine ball
How to train Type I
The best and most effective way to train Type I is typical endurance training, and when in the gym this would be higher reps with lighter weights.
How to train Type II
Type II is definitely the fiber you want to hit if you want to increase strength, and the best way to do that is heavier weights and less reps.
But things are really not that cut and dry, as all of your muscles are comprised of both fast and slow twitch muscle fibers.
So let’s break it down.
What percentage of fast twitch and slow twitch are present in different muscle groups, the table below with provide more details:
Muscle Group
Fiber Type
Rep Range
Chest
Approx 60% fast twitch fibers
Low to medium rep range
Triceps
Approx 67% fast twitch fibers
Low rep range and go heavy
Shoulders
Approx 60% slow twitch dominant
Medium to high rep range
Quads
Vastus Lateralis muscle is about 69% fast-twitch and 32% slow-twitch fibers.
Low rep range and go heavy
Biceps
60% fast-twitch and 40% slow-twitch
Low rep range and heavier weights
Abdominals
55-58% slow-twitch, and 42-45% fast twitch.
MIx it up, vary between light weight and high reps to heavy with low rep range
Calf (gastrocnemius)
The Gastrocnemius (calf) muscle is about 50% fast-twitch fibers and about 50% slow-twitch fibers.
MIx it up, vary between light weight and high reps to heavy with low rep range
Calf (Soleus)
80% slow twitch
Medium to high rep range
Back
54-58% slow twitch
Low to medium rep range
Deltoid
Over 50% slow twitch
MIx it up, vary between light weight and high reps to heavy with low rep range
One study concluded that ‘the percentage of type I fibres was higher than 50 in the deltoid and gastrocnemius, lower than 50 in the rectus femoris and about 50 in the biceps brachii.’, so these numbers are a guide and not concrete by any means, this can change per individual.
In conclusion, these figures are great to have but essentially muscle fibers can be trained to switch as one study concluded that a ‘shift from type II to type I fibers may occur under longer duration, higher volume endurance type events.’
And age also plays a part in switching muscle fibers as the percentage of fast twitch muscle fibers in your body starts to decrease after age 30.
The key point here is that when training, ensure you keep a wide variety of rep ranges, and vary your weights from light to heavy, rather than specifically targeting only fast or slow twitch fibers.
So until next time, keep pumping!
Sources
https://academic.oup.com/ptj/article/81/11/1810/2857618
https://www.hindawi.com/journals/bmri/2016/5946520/
https://www.ncbi.nlm.nih.gov/pmc/articles/PMC521732/
https://pubmed.ncbi.nlm.nih.gov/4109253/
https://www.jns-journal.com/article/0022-510X(71)90215-2/fulltext
https://link.springer.com/article/10.1007/BF01042285
https://pubmed.ncbi.nlm.nih.gov/16795030/
https://pubmed.ncbi.nlm.nih.gov/23558383/
https://europepmc.org/article/med/870781
https://pubmed.ncbi.nlm.nih.gov/12811774/
https://pubmed.ncbi.nlm.nih.gov/161688/
https://pubmed.ncbi.nlm.nih.gov/123895/
https://pubmed.ncbi.nlm.nih.gov/2960128/
https://pubmed.ncbi.nlm.nih.gov/9617724/
https://pubmed.ncbi.nlm.nih.gov/21912291/
https://pubmed.ncbi.nlm.nih.gov/21912291/
How Will The 2022 IFBB Men’s Open Schedule Play Out?
Take a closer look at the 2022 schedule for Men’s Open bodybuilding.
With the 2021 calendar year winding down, it seems like a good time to look ahead to 2022. The sport of bodybuilding has slowed down a bit in the offseason but competitions can be expected back soon.
The 2022 Men’s Open schedule will begin with the Arnold Classic and ends with the Olympia. The schedule will return to a bit of normalcy after the pandemic threw a wrench in some plans over the last two years. This brings some extra excitement to events and some familiarity that fans and athletes have come to know.
With the holidays right around the corner, it seems like as good a time as any to lay out the 2022 schedule. Let’s take a closer look at the events that are on tap for the 2022 season.
March 3-6, 2022: Arnold Classic in Columbus, OH
This is the traditional way for the bodybuilding season to begin. The Arnold Classic returns to March after taking place in September this year due to the pandemic. This is the second biggest show of the year and there has been a lineup announced. Brandon Curry and William Bonac will re-visit their rivalry on stage while Cedric McMillan is preparing to return to the competition. Nick Walker was not seen on the lineup which means there will be a new champion this year.
March 12, 2022: Boston Pro in Boston, MA
The Boston Pro will be the first competition following the Arnold Classic. This will allow more competitors to get on stage and show what progress they have made. This is a show that was impact by the pandemic and the 2020 show was postponed. Some of the top athletes in the world will be back on stage in Boston during the second week of March.
April 22-24, 2022: Arnold Classic Brazil in TBD
The Arnold Classic Brazil does not have an exact location just yet but for the first time in two years, there is a date scheduled. This competition will make its return and will crown a new champion. Some of the former Men’s Bodybuilding champions include Curry and Steve Kuclo. This is the only Men’s Open show scheduled for April but there are plenty more going as we creep into the summer months.
May 14, 2022: Indy Pro in Indianapolis, IN
May features two elite shows on back-to-back weekends. It begins with the Indy Pro where Justin Rodriguez took home the prize last year. This catapulted him into a strong year of preparation for both the Arnold Classic and Olympia. The Indy Pro precedes one of the biggest shows in bodybuilding but there should be no excitement taken away.
May 21, 2022: New York Pro in White Plains, NY
With many bodybuilding events returning to normal, the New York Pro returns to its home state after being held in Florida for two years. This is one of the most prestigious awards in the sport and considered by many to be the third biggest show of the year — behind the Olympia and Arnold Classic. Nick Walker won this show last season and earned qualification to the Olympia. Other winners include Iain Valliere and Sergio Oliva Jr. If competitors flock to this event, it will once again be a big-time competition in Men’s Open bodybuilding.
June 4, 2022: Toronto Pro in Toronto, ON, Canada
The Toronto Pro was forced to move to December and was the first event since 2019. The stage was set in Toronto just a few weeks ago and it saw two returning champions. Quinton Eriya and Joseph Seeman competed at the event back in 2019 but it was Joel Thomas who took home the gold. With the event returning to June, it should be an even bigger spectacle during 2022.
June 25-26, 2022: Puerto Rico Pro in San Juan, Puerto Rico
The 2021 Puerto Rico Pro was the first breakout for Akim Williams. He took home first prize and this put the cherry on a strong season. Williams might have a chance to defend his title, if he competes, during the 2022 show. This will take place almost a year after the 2021 show. This is one that was not impacted and the momentum from last year’s event will carry into June. This will also be the final competition before what will be a packed month of July.
July 2, 2022: Orlando Pro in Orlando, FL
The Orlando Pro will be the first of four competitions in July. There will be events in a total of three countries in July and Orlando is the first on the slate on the second day of the month.
July 8-10, 2022: Mr. Big Evolution Pro in Portugal
The Mr. Big Evolution Pro will return to Portugal in 2022. This is where Andrea Presti was able to earn qualification to the Olympia. He beat other top competition such as Tim Budesheim and Vlad Suhoruchko. There are a total of 10 divisions present at this event and hands out Olympia qualifications to all winners. This is a big chance for international competitors to get a chance.
July 17, 2022: Vancouver Pro in Vancouver, BC, Canada
The Vancouver Pro is a show that has featured some top competition in its time. Hadi Choopan won this event back in 2019. Nathan De Asha and Valliere have all competed in Vancouver. This show will return after some time off due to the pandemic and is looking to reach the status that it is used to. This means some big-time names could gather to put on a show that is a must-see.
July 22-23, 2022: Chicago Pro in Chicago, IL
Hunter Labrada headlined the Chicago Pro in 2021 with a victory before a top-five finish in the Olympia. This is another show that features 10 events and is considered one of the biggest in the sport. Labrada is one of the most promising names in bodybuilding today. It will be interesting to see if he decides to defend his title at this year’s competition.
August 5-6, 2022: Tampa Pro in Tampa, FL
The calendar might turn to August but competitions do not slow down after July. The Tampa Pro is the first big show of the month. In 2021, it was Valliere who took home first place and earned qualification to the Olympia. This jumpstarted a busy season of competition for Valliere. Tampa will be the host of this two-day event that features some elite names in bodybuilding.
August 12-13, 2022: Texas Pro in Irving, TX
Valliere was on a roll in August as he took home gold medals in back-to-back shows by winning the Texas Pro in 2021. Athletes usually do not compete the following weekend after a victory but Valliere felt good enough to take the stage again and it paid off. This means he will have two titles to defend heading into 2022.
September 24-25, 2022: Arnold Classic UK in the Birmingham, United Kingdom
This is the UK’s version of the Arnold Classic and features a variety of sports. Thebodybuilding event headlines the weekend and in 2021, it was Nathan De Asha who proved victorious. Many international stars take the stage in the UK for a weekend of festivities. About six months after the Arnold Classic, Arnold Schwarzenegger will take his show to the UK to provide some more entertainment.
October 7-9, 2022: Legion Sports Fest in Stateline, NV
With the way the scheduling worked out in 2021, the Legion Sports Fest took place two weeks after the Olympia. This is where Shaun Clarida made his debut in Men’s Open and ended up taking home the prize. He is not qualified for the 2022 Olympia in Men’s Open and Men’s 212. He will have to decide which division he wants to compete in.
November 6, 2022: Europa Pro in Spain
The 2021 Europa Pro Spain was another rendition of the rivalry between De Asha and Roelly Winklaar. This was the first competition back for De Asha and he took home gold, with Winklaar finishing second. Budesheim notched another top-three finish at the event. This event will return to November this year. This means more competitors will be able to get on a better schedule and plan to make an appearance.
November 12-13, 2022: Romania Muscle Fest in Bucharest, Romania
The Romania Muscle Fest was another event that took place post-Olympia this year because of the schedule. In 2022, it will be one of the final shows before the biggest of the year. Rafael Brandao has punched his ticket to the Olympia with a victory in November. This event will remain around the same time but will have different implications this time around just one month before the Olympia.
November 27, 2022: Big Man’s Pro in Spain
The final Men’s Open show before the Olympia will be the Big Man’s Pro in Spain. There is not an exact location yet but one will be determined. It was Angel Calderon who took home the title in this year’s event just a few weeks ago. The event will be held on the same weekend in 2022 with some elite competitors looking for late qualification to the Olympia. This is also a chance for athletes to prepare and nail down some details.
December 16-18, 2022: 2022 Olympia in Las Vegas, NV
The Olympia will return to Las Vegas to close out the season in December. The biggest show of the year was held in Orlando in each of the last two years due to the pandemic. This worked out well for Big Ramy, who won back-to-back Olympia titles with the show being held in Florida. If you believe in superstitions, maybe the two-time champ can be beat with the show being back in Las Vegas. This means former champion and two-time runner-up Brandon Curry could regain his title. This also includes Hadi Choopan or newcomers such as Nick Walker and Hunter Labrada. We will find out in December when Olympia weekend is on full display.
Natural Bodybuilder Mati Scopinaro on Leg Day: “Big Mistake Not Training Legs”
Mati Scopinaro says you’re missing out on many benefits if you skip leg day.
No one likes the days following a brutal workout where you’re so sore you can barely walk a couple of feet without cringing. And to make matters worse, you know you have a flight of stairs to climb. If you’ve been there before, then likely you’re suffering from delayed onset muscle soreness (DOMS) after putting in a hard day’s work training your legs. So you may wonder if it’s even worth the agony of training the part of your body that isn’t your “flex” muscles; think again. Natural bodybuilder pro, Mati Scopinaro, has some wise words to share. On Instagram (IG), Scopinaro wrote:
“Big mistake not training legs! According to several studies, leg training to the maximum stimulates the production of testosterone and growth hormone.”
Mati Scopinaro continued to say that training legs will make your legs grow. And set the rest of your body up for growth. He said,
“Legs are half of our body and it is what mobilizes the most blood and oxygen.”
You can see Scopinaro’s complete statement, along with a clip of him performing hack squats below:
https://www.instagram.com/reel/CXv8ibQPkN3/?utm_source=ig_web_copy_link
Natural Bodybuilding Career
While living in California, Mati Scopinaro started bodybuilding when he was 20 years old. His inspiration arose after attending his first gym – Gold’s Gym. While there, Scopinaro admired the bodybuilder photos he saw on the walls. These athletes’ large amount of muscle mass piqued his interest in the sport. Scopinaro acquired abundant info on nutrition and training by reading magazines and talking to other gym members. Although he admired the bodybuilder physique, he didn’t like how people told him that you needed to dope to improve your body.
He then spoke with someone who informed him about a coach who had trained several of the Mr. Olympia champions, including Vince Gironda, Larry Scott – the first Mr. Olympia, Mohamed Makkawy, and Frank Zane. These competitors trained in unorthodox ways compared to other bodybuilders.
Vince Gironda was a bodybuilder who claimed to be natural and inspired Mati Scopinaro to take his physique to peak heights naturally. Scopinaro utilized many of Gironda’s training philosophies to acquire his present body. He’s proven his theory that nutrition and the proper training plan are all you need to build a fantastic physique.
Although he acknowledged that he couldn’t compete with bodybuilders on steroids, which led him to join the International Natural Bodybuilding Association (INBA). Mati Scoprinaro now runs Natural Coaching – made up of the only natural athletes and coaches endorsed by INBA and the World Anti-Doping Agency (WADA).
INBA/PNBA
Denny Kakos, the president of INBA/ Professional Natural Bodybuilding Associoation (PNBA), founded PNBA for natural bodybuilders that qualified to turn pro to start holding professional competitions in 1990. He then expanded the leagued to the INBA in 1994, allowing countries to unite natural bodybuilding worldwide.
Kakos’s ultimate goal is to be recognized by the International Olympic Committee (IOC) as a sport. With the hope of showing how fair competition, and how the physical and mental beauty of the human body can lay a foundation for a healthy lifestyle and other sports to follow suit.
Generation Iron wishes nothing but the best for the future of INBA/PNBA!
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The Power Of Eggs To Beef Up Your Bodybuilding Gains
Eggs have the ability to really beef up your bodybuilding gains for serious growth.
We all love those foods to eat at any time of day and eggs are exactly what we need. Perfect for a breakfast feast, midday addition to a sandwich, or a lazy breakfast for dinner set-up, eggs can be that secret weapon to eat whenever you feel you need to. For bodybuilders, eggs have been kept in their back pocket as a key source of protein and easy way to see gains. We’ve all seen those movies where our favorite athletes and characters chug down a dozen raw eggs. While we aren’t telling you to do that, we do still find the value in eggs.
Protein is vital for growth and as the building block of all muscle, having a protein source you can rely on is huge. Eggs are that source and since they can be eaten at any point in the day, the right approach to a good egg-oriented meal can be exactly what you want and need.
Let’s take a look at eggs and see just what makes this food such a vital source of protein. For years, bodybuilders have preached of the importance of eggs and it is no wonder why. Knowing what eggs can do for you can make or break your gains and offer you the best when it comes to a quality meal any time of the day.
Key Source Of Protein
As previously mentioned, eggs serve as a great source of protein and can be a game changer for your gains. A large egg can have about 6 grams of protein included, so if you have a 4-egg omelet, you already pump yourself with 24 grams of protein. For comparison, that is roughly about a scoop of protein powder. But the benefit to this source of protein is that it is whole food and can be mixed well with things like cheese, other meats, and veggies to make an already awesome meal.
Benefits Of Eggs
The benefits around eggs will make you want to include even more in your diet. The right approach to a well-structured meal plan can make or break your gains and give you the best chance at seeing success.
Benefits of eggs include:
Highly nutritious: Eggs contain a host of nutrients that are great for not just training and recovery, but also your overall health.
High-quality protein source: A top tier source of protein, this will work to keep you full, aid in weight loss and management, boost muscle growth, and enhance overall recovery.
Good source of omega-3’s: These will give you the best chance at receiving all those vital benefits of omega-3’s to aid in health and wellness.
Improve good cholesterol levels: Can help increase HDL levels to assist with better cholesterol.
Contains choline: Choline is an important nutrient to help with cell functioning as well as a host of other important bodily functions.
Versatile food: Eggs can be cooked and eaten by themselves or with other foods making these convenient and versatile for whatever your needs may be.
Eggs & Bodybuilding
For you as a bodybuilder, you need the best in terms of nutrients. Your foods should reflect how you want to feel and having the best balance of macronutrients, on top of all the other important nutrients, you can better prepare yourself for only the best gains. Eggs can do just that and for bodybuilders, they are an easy way to ensure gains without breaking the bank and causing too much headache to prepare.
Bodybuilding can get expensive, with only the highest quality foods in your fridge and top tier products on your supplements shelf. With a cheaper and more versatile food like eggs, it makes sense why they are a staple in any bodybuilders diet, no matter how successful. A premier source of protein will ensure you see that growth you want most and can give you the best in terms of recovery and weight management so you look at shredded as possible come competition time. Eggs hold a certain power of athletes and given their ability to aid in all things training, performance, and health related, there’s really no question as to why.
Best Ways To Eat Eggs
Everybody has their own way of making and eating eggs, but the nice part about them is you can eat them alone or mix with whatever you want. Scrambled, sunny-side, hard-boiled, the options are endless. But for those bodybuilders looking for a nice lunch-time meal, an egg sandwich post-workout won’t steer you wrong. By adding other foods to your meal, you can ensure you stay full while getting the best benefits possible for your bodybuilding gains.
Other Key Protein Supplements
Along with eggs, making sure you have enough protein in your body is absolutely key in giving you the best gains possible. Protein powders are a great way to ensure you get adequate amounts of protein post-workout to offer the best for muscle growth, recovery, and weight loss and management. For that key overnight repair, looking into casein proteins can greatly affect what kind of gains you see. And for those on a busy schedule, meal replacements can be a nice alternative to your on the go needs.
Wrap Up
Eggs have the ability to work wonders for your gains and can provide for a host of benefits to aid in your training, performance, and results, as well as your overall health and wellness. The right approach to a well-structure nutrition plan can include these in any meal as these are a great source of protein for all your needs. While there are plenty of other great sources of protein out there, eggs are versatile and convenient and can be a game changer for all your gains. For those bodybuilders out there, don’t neglect what eggs can do and really work to give yourself the best chance at success.
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
Harvard T.H. Chan School of Public Health. “Protein”. (source)
Shakoor, H.; et al. (2020). “Development of omega-3 rich eggs through dietary flaxseed and bio-evaluation in metabolic syndrome”. (source)
Kuang, H.; et al. (2018). “The Impact of Egg Nutrient Composition and Its Consumption on Cholesterol Homeostasis”. (source)
Jake Paul Says Boxing Injuries Have Caused Memory Loss, Slurred Speech
Jake Paul is a young boxer but it has already taken a toll on him.
Jake Paul has made the transition to the boxing ring. The former YouTube sensation has won his first five bouts and is becoming a popular name in the sport. In such a short time, Paul admits that boxing has caused some changes to his behavior.
According to TMZ, Paul appeared on “In Depth With Graham Besinger” to discuss the effects that boxing has on a person’s brain. Paul played football growing up but says that the effects have gotten worse since he began boxing and estimates the number of concussions he has suffered between 20 and 30.
“I notice it in conversations with like, with my girlfriend or friends, like, not remembering something that I should be able to remember that happened a couple days ago,” Jake Paul told Graham Besinger.
This is not a topic that boxers usually discuss while competing but Paul has been open during his time in the sport. He continues to say that memory loss is not the only effect he has seen.
“Sometimes in my speech, where like every hundredth or two hundredth word, I’ll mess up or, like, slur, which I didn’t do that before.”
Paul went on with Besinger prior to his second fight against Tyron Woodley. The two met for the second time on Saturday night with Paul winning via knockout. This is his second victory over Woodley — the first came by split decision. Woodley stepped in for Tommy Fury, who was originally slated to fight Paul but had to back out due to injury.
It is unknown if Paul will reschedule his bout with Fury or if it is even smart for him to fight again. Paul’s doctor advised him to stay away from the ring but it does not seem like Paul is going to step away anytime soon.
Jake Paul has built a lucrative net worth, including upwards of a $2 million purse on Saturday night. While the money is there, Paul has also shown passion in proving people wrong as he transitioned from YouTube to boxing. This is not something that is seen everyday and there were plenty of critics.
So far, Paul has enjoyed proving people wrong over the course of his first five fights. As he continues to take a step up in competition, there is more of a risk that he could suffer serious injuries.
It is unknown when Paul will fight again but he did admit that he fears the long-term effects that fighting could have on him. Is it a strong enough fear to keep him out of the ring? As of now, it does not look like it.
For more news and updates, follow Generation Iron on Facebook, Twitter, and Instagram.
Jordan Shallow: Most Common Gym Injuries & Biggest Mistakes When Training To Failure
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The Muscle Doc Jordan Shallow goes into detail about the most common gym injuries, how to avoid them, and how this affects training to failure.
While a gym and gym equipment is designed to be safe tools and a safe environment for building muscle and strength – injuries certainly can occur. This is the unfortunate truth behind lifting heavy weight no matter the precautions. That being said, there are many injuries that could be avoided. That’s why we’ve turned to The Muscle Doc for advice on how to avoid potential life-altering injuries in the gym. In our latest GI Exclusive, Jordan Shallow details the most common gym injuries, how to avoid them, and the biggest mistakes while training to failure that often lead to injury.
An injury gained during training should be no joke. While it’s somewhat common to get general aches and pains over time. A serious injury can alter the rest of your life. For athletes in professional or competitive sports – it can also drastically alter their career forever. This certainly holds true for pro bodybuilders. An injury keeps a bodybuilder out of the gym. This affects their physique and timing – which could drop them out of a vital show. Even more seriously, an injury such as a muscle tear can lead to a permanent end to a bodybuilder’s career.
That’s why during our conversation with The Muscle Doc Jordan Shallow – we dove deep into the cause of the most common gym injuries and how to avoid them. While speaking to Shallow, he explained that the most common injuries he’s delt with in his years of his career are shoulder and knee injuries. Elbows and hip injuries are quite common as well. This makes sense of course – these are joint areas that, even beyond gym training, get damaged over time with age for most individuals.
While it’s impossible to completely avoid all injury when lifting heavy weight and pushing the body to new levels, there are two key factors to consider to help avoid these kinds of injuries. Jordan Shallow explains that load management and technique are the biggest elements in avoiding injury.
This might seem obvious, poor form and ego lifting lead to injury. But it’s something that can’t be stressed enough. Jordan Shallow also points out that improper volume is not just too much weight. This can also mean too much intensity, too much frequency, or too much density. There is a delicate balance between pushing yourself to growth and pushing yourself to injury. That’s why it is always important to start off slow – especially for beginner lifters – so that you can understand your body’s limits.
In bodybuilding and many high-level strength sports, training to failure is an important aspect towards strength and muscle growth. So how does one train to failure, without pushing too far and injuring themselves? Jordan Shallow explains that training to failure is, of course, important for serious growth. But the problem is the definition of failure in this context. Here’s what Shallow had to say about training to failure in practical terms:
“I think there’s a bigger conversation when ti comes to training to failure which is defining failure. Because failure, depending on the exercise, can be different depending on what the exercise is… Failure is a relative term. And I think the conversation gets so oversimplified…”
He goes on to explain that there can be failure on a technical level vs failure on a physical muscular level. The decision on which version of failure to reach depends greatly on what exercise you are doing and your experience level. The problem with “training to failure” when discussed in general terms – is that this nuance can get lost. Then people are pushing for the wrong things and get hurt.
Jordan Shallow provides very specific examples to further explain his case in this regard. You can watch our GI Exclusive above to get that exact detail as well as his other comments on the most common gym injuries you should be avoiding.
Kiera Jaston Squats 500 Pounds During Recent Training Session With Larry Wheels
Kiera Jaston recently joined Larry Wheels for a training session.
Larry Wheels is known for massive lifts in the gym and has been on a tear recently. Wheels has been putting up many PR’s, including a 950-pound squat. In a recent gym session, Wheels was not the one putting up impressive numbers on the squat rack. Kiera Jaston joined Wheels to lift recently and completed a huge 500-pound squat.
Jaston burst onto the scene as the youngest IFBB pro in Europe. She is known for massive deadlifts but is continuing to put up big numbers in other areas as well. Jaston entered the session looking to complete this 500-pound squat and was able to get it done. This is 20% heavier than her previous best on the squat rack.
Larry Wheels uploaded a video to his YouTube page detailing the training session for each athlete. Wheels was focused on completing 10-15 reps with 310kg on his back.
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After a quick warmup, the duo began putting some serious weight on the bar. Kiera Jaston implements an interesting tactic when squatting. She holds the squatting position before rising back up. She does this up until 190kg.
“I spend more time in the hold, make sure I’m down there, pause squats, and sometimes you like the tempo and sometimes one and a half squats just really spending time down in the hold as much as possible. So hopefully on the day, it’s actually ingrained in my brain to actually stay down long enough. It’s definitely working. My squat depth has got a lot better so far,” Kiera Jaston said.
Wheels was quick to backup Jaston’s notion. It was also interesting to see that Jaston does not use knee wraps. This comes after both lifters were able to reach their goals for the session.
Jaston completed one rep of 500 pounds while Wheels completed a rep of 585 pounds. Wheels does use knee wraps. Jaston initiated the conversation about knee wraps during squatting and believes it helps her hold the squatting position and does not hinder progress.
“I tend to stop at the bottom and even when I get to my heavier squats, I ten to stop at the bottom. This is one of the reasons why I don’t use the wraps because I don’t feel like I get as much out of them as like you would.”
Kiera Jaston has burst onto the scene as a powerlifter while Larry Wheels has been testing the waters of other sports, including arm wrestling. There are different training methods and tendencies related to each and Wheels explained how he keeps them separate.
“Right now, I’m having fun with powerlifting style of training which I’ll shoot in my squat and bench training weekly. I’ll have two bodybuilding days for arms and for legs. But for arm wrestling, while my coaches were here, we were doing arm wrestling training four days a week and it was pretty brutal,” Larry Wheels said.
This was an entertaining training session with two elite powerlifters. Both Larry Wheels and Kiera Jaston will continue to put up big numbers and this means special things could be coming in 2022.
Regan Grimes Looks Incredible 12 Weeks Out From 2022 Arnold Classic
Regan Grimes gives update 12 weeks out from Arnold Classic.
12 weeks out from the 2022 Arnold Classic, Regan Grimes has dropped a new update. The Men’s Open Bodybuilder is showing some great developments ahead of the show, one that he could possibly win.
It appears that Regan Grimes has really turned a corner in his career. From ending up in 15th place at the Olympia, Grimes has been looking pretty impressive. He’s been winning shows and improving his physique and presence on stage. With his new coach Milos Sarcev helping him, Grimes has become a top contender in the Men’s Open division.
Regan Grimes is looking to take his game to the next level. Obtaining a new coach has really helped him build up his physique. Milos Sarcev has clearly made a major impact on his career. Grimes has always had the elements of a high level champion but was missing certain elements. Sarcev is helping to bring those elements to light.
Not only has Regan Grimes been training with Milos Sarcev, he’s also been training with legends like Jay Cutler and Iris Kyle. Training with such high level veterans has clearly given Grimes an edge.
12 Weeks Out
Now ahead of the 2022 Arnold Classic Regan Grimes has revealed a physique update. From what we can see in this latest post is that Grimes has a well balanced physique and all the goods needed to be a potential dark horse in the division.
DAY ONE – I am unofficially 12 weeks out from the 2022 Arnold Classic?? I did apply to compete at the 2022 Arnold Classic; hopefully when the list comes out on the 15th, I’m on it!! Here is the starting point 280+lbs this morning. This first photo was taken after the crazy leg workout today, I could barely pose but practice starts now! Every single day. ?? Swipe to see some clips from the workout!
It’s clear that Regan Grimes has all the tools necessary to take his game to the next level. From this latest update you can already see signs of improvement from his last show. With Milos Sarcev by his side Grimes is already showing some great developments from his physique to his presentation. Can he win at the 2022 Arnold Classic? We’ll have to wait and see, but his chances are definitely favorable.
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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.
The 1000-Rep Total Annihilation Bicep Workout
The Most Brutal 1,000 Rep Arm Workout.
Most people get a gym membership to build bigger biceps, but only a few of them end up achieving this goal. Building bigger biceps requires you to train them with insane intensity so that they have no idea what hit them.
In this article, we’ll be sharing a workout that you probably have never imagined doing before. By the end of the workout, you’ll have no idea what to do with your arms so that they stop hurting.
Barbell Bicep Curls – 10 Sets 20 Reps ~ 200 Reps
Since this is a 1,000 rep training session, you should be doing the compound lifts early in the workout. Doing the compound exercises when the fatigue starts to kick in can take a toll on your form.
The barbell bicep curls are the first lift in the workout and you should try to lift as heavy as you can in the exercise without compromising on the form. Don’t forget to pause and contract your guns at the top of the movement.
Cable Curls – 2 Set 100 Reps ~ 400 Reps
While following the workout, you should make sure you’re not resting for more than 60-seconds between sets. You should be able to complete the training session within an hour. Resting for too long will negatively impact training intensity.
In a high-rep high-intensity workout like this, the ego can be your worst enemy. Choose a weight you’ll struggle to complete the 100 reps with, but make sure you’ll not have to use momentum.
Dumbbell Hammer Curls – 5 Sets 20 Reps ~ 500 Reps
While performing the dumbbell hammer curls, you’ll be lifting the dumbbells at the same time. Your elbows will be pinned to your sides and your arms will be extended straight in the starting position.
Lift the dumbbells until they reach your shoulder height. Pause and contract your bis at the top of the movement before lowering the weights. Repeat for the recommended reps while keeping your lower arms parallel to each other throughout the lift.
Machine Preacher Curls – 4 Sets 50 Reps ~ 700 Reps
The machine preacher curls train the peak of your mountains. Most people make the mistake of shortening their range of motion while performing the lift. Follow a full ROM to ensure you’re not leaving any gains on the table.
Reverse Grip Barbell Curls – 5 Sets 20 Reps ~ 800 Reps
Many people neglect training the outer head of the biceps and their forearms. Performing the reverse grip barbell curls is an incredibly effective way of improving these muscles which also happens to be common lagging muscle groups.
Dumbbell Concentration Curls – 2 Sets 50 Reps ~ 900 Reps
The dumbbell concentration curls were brought into the limelight by the Governator. Arnie can be seen performing the exercise multiple times in the legendary documentary, Pumping Iron.
Drag Curls – 1 Set 100 Reps ~ 1000 Reps
Drag curls are one of the most underutilized exercises in the gym. In the exercise, you hold a smith machine barbell with a shoulder-wide grip. Curl the barbell by pulling your elbows up and back. The drag curls can make your pythons more venomous.
How many reps do you do in your last workout? Let us know in the comments below. Also, be sure to follow Generation Iron on Facebook and Twitter.