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Wisdom Of The Pros: Top 4 Essential Muscle Building Secrets
Max your muscle: The pros know best!
There are so many bodybuilding gurus and coaches out there it’s likely hard for an amateur to choose one that will help them obtain the best gain max muscle. When considering the fact that you need some good advice in order to reach your greatest potential then you’re going to want to get advice from those who have been in the trenches before.
Sometimes people discredit the broscience they hear in the gym rather choosing to follow the advice of a professional trainer. But the reality is that certain broscience is valid. These are individuals who have been there and done that. In terms of broscience sometimes there’s nothing better than the professionals who have reached the highest level of bodybuilding. Check out a few quotes from the pros that you might want to keep in mind next time you hit the gym.
Branch Warren
“After warm-ups, which should not be to failure, obviously, I like to take all my sets to failure. Because I train that way, I don’t do as many work sets as other guys might. Rarely will I do more than three sets of an exercise. Often, I will take the final set beyond failure with some forced reps or a drop set.”
Jay Cutler
“Many have described my form as sloppy. But like I say, it’s about stimulating the muscle and doing what you as an individual have to do in order to make that happen. If “textbook” form does that for you, great. If you have to use some swing to feel the muscle fibers firing, then that’s OK, too. In the end, all that really matters is what gets results for you.”
Kai Greene
“Don’t make the mistake of going super heavy on leg extensions, at least not if you are doing them first. Lately, it’s come to light that heavy leg extensions can be hazardous to the knees, which is ironic when you consider that they are used so frequently in physical therapy for knee injuries. It’s all about blood flow and getting a light pump in the quads, before I head over to the squat rack. Squats are the main event on leg day.”
Dorian Yates
“I consider the type of training I did, and still advocate, to be high-intensity training. So, what is HIT? Anyone can have their own definition and keep it as specific and narrow as they like, but to me, HIT simply acknowledges that the relative intensity of exercise is the key trigger to muscle growth. This extremely intense training needs to be balanced with rest and recovery, so respect has to be given to limiting training frequency and volume.”
Looking for more bodybuilding tips from the pros? Make sure to check out the official Dorian Yates Training Journal now on ebook at Amazon Kindle and Apple Books. Featuring over 100 scanned pages of Dorian Yates’ training journal from 1985-1990 as he trained to become an Olympia champion.
Be sure to follow Generation Iron on Facebook and Twitter for constant bodybuilding updates, news, and info!
Try These Combinations for Results & Some Research Updates
I see many of my customer’s orders coming through, and some people put together some awesome combinations. Here are some that you might be interested in. Keep in mind I have customers that have been buying from Protein Factory for about 20 years. Some people really know what they are doing when it comes to stacking supplements.
The first combination is this, I just call this one SOLID GAINS!
RiloseTotal Frag 250Creatine
The customer that puts this stack together knows that this one is SOLID and gains are going to happen. He grasps the insulin concept and adds creatine.
Total Fragmentation 250 (Unflavored) | 454 grams
$60.00 — or $60.00 $57.00 / month
Rilose | Strength & Energy Drink Powder 5 lbs
Creatine (Creapure®)
Here’s an order I saw the other day, and I said to myself…this guy gets it for sure. Here is what he purchased.
SalmobolicCreapureCapsimaxTectanicOatmuscleCurcuminMuscle Shake
One cannot go wrong with this stack. He has all his bases covered and is primed for muscle growth nutrition. SMART person right here!
Here’s another little stack that I love. BASIC but effective.
Muscle ShakeOatmuscleCapsimaxUnleashed
Capsicum Extract 150 mg | 100% Capsimax®
Rated 3.89 out of 5 based on 19 customer ratings
I can tell this person wants to lose body fat. I see him ordering all the time.
Lean Pro PeptidesCapsimaxCaldrol 500
Lean Pro Peptides
$63.00 — or $63.00 $59.85 / month
Caldrol 500 | Wax Ester | 180 capsules | Calanus Oil
Ok so there you have it. A few stacks that I love to see when my customers are ordering.
Some tidbits:
If you are interested in purchasing fucoidan I found the best ingredients. It’s called Maritech 926. It comes from New Zealand and from THE manufacturer to get it. I think overall, it’s one of the best superfoods one can consume. Cancer, aging, skin, cardio…its just a great one to consume daily instead of a multi-vitamins.
A company from Denmark made a new whey protein with higher levels of leucine. It should be available next year.
Another company made a way to process whey protein using less heat. Only available in Europe right now, but I’m on it for when it becomes available in the U.S.A.
I found some info on some Chinese herbs that increase red blood cells…like anabolics…so I’ll pursue that.
I found new collagen that was just patented. Now you may know I DO NOT recommend collagen simply because it is AN INCOMPLETE protein!!! It is NOT a protein supplement. Yes, you can use MARINE collage for skin and anti-aging. But NOW, with this new collagen… it’s a complete protein! Pretty cool. More to come…
I saw a company pushing soy protein powder again…using some recent studies. Yes, soy protein has a great amino acid profile, and yes, that will hemp with muscle growth. HOWEVER, you can’t get past its ability to increase estrogen in the human body…stay away from it. ZERO reasons to use it.
I saw another company pushing cricket protein powder. It is decent; however, no reason to use it unless you’re a climate-changing saving, sustainability type of person, so I guess that is your reason. Use cricket protein instead of dairy to save the planet.
Finally, some company developed a powder called dileucine. They claim it will help build muscle better than free form leucine. I will keep an eye on this one for you.
Always researching you!!!
Alex Rogers is a supplement manufacturing expert. He has been formulating, consulting, & manufacturing dietary supplements since 1998. Alex invented protein customization in 1998 & was the first company to allow consumers to create their own protein blends. He helped create the first supplement to contain natural follistatin, invented whey protein with egg lecithin, & recently imported the world’s first 100% hydrolyzed whey.
Best On The Planet – Necks Which Will Make Your Head Turn
The Biggest Necks In The Bodybuilding World
For most people, muscle building starts from the shoulders down. Ask yourself, when was the last time you saw someone train their neck in the gym? And also, when was the last time you trained your neck?
While many bodybuilders would easily give up their necks for bigger traps, some are keeping alive the tradition of symmetry. Looking at these necks should inspire you to turn your toothpick neck into tree trunks.
Jeff King
If Jeff King were to ever get in a fight, he wouldn’t have to worry about someone “breaking his neck.” Jeff King looks like Jim Carrey entered bodybuilding. All the jokes aside, Jeff has one of the biggest and meanest necks of all time.
Julian Smith
With his 1.3 million followers, Julian Smith is doing his part in helping bring back the importance of symmetry by urging his fans to train their necks. Smith shows that building and maintaining a thick neck doesn’t take as much work as some people think it does.
Arnold Schwarzenegger
Arnie brought the concept of muscle composition into the limelight. According to the Governator, the size of one’s neck should be the same as his arms. As we know, Arnold isn’t someone who doesn’t walk his talk.
Markus Rühl
Markus Rühl is another bodybuilder who joins the list of people with the freakiest necks. At the age of 18, Markus sustained a knee injury while playing football after which he started weight training on his doctor’s recommendation to recover faster.
Flex Lewis
James “Flex” Lewis is one of the few bodybuilders who don’t have any weaknesses. He was the 7X undisputed 212 Mr. Olympia champion before announcing his retirement from the division. We might soon get to see him compete in the open division.
Johnnie Jackson
Johnnie Jackson is a Mr. Olympia contestant who has his roots in the powerlifting world. Jackson has been crowned as the world’s strongest bodybuilder. Branch Warren is Johnnie’s training partner and their workouts are a sight to be seen.
Ronnie Coleman
Ronnie Coleman is the “The King of Bodybuilding”. He pushed the boundaries of the human form with his monstrous size. Back in the day, Ronnie would easily dwarf his competition on stage.
Frank McGrath
McGrath is famous for his signature muscular and vascular thickness, volume, and clarity. Thanks to his crazy forearms and neck, McGrath can be found as a gym mural in gyms throughout the world.
Larry Wheels
Lifting heavy weights can give you bigger shoulders, traps, and neck. Many powerlifters, weight lifters, and strongmen have huge necks as they train with heavier weights. Larry Wheels is a cross between a bodybuilder and a powerlifter.
John Cena
Yes, you read it right, John Cena has a place on this list. We feel Cena doesn’t receive enough credit for his physique. John started as a bodybuilder and has inspired millions of people to get in shape.
Who do you think has the sickest neck? Let us know in the comments below. Also, be sure to follow Generation Iron on Facebook and Twitter.
*Header image courtesy of Envato Elements.
The Four Best Machines To Build Big Quads
Here are four great machines to build up your quads!
Every muscle can be built with free weights or machines, but quads in particular benefit greatly from machines. You show me somebody who’s built tree trunk quads and I’ll show you somebody who takes machine training seriously.
Oddly enough though, gym culture demonizes machines. They’d rather die on the barbell hill than grind their quads through a machine. They’ll say things like, “Machines aren’t as manly” or “Machines aren’t functional.” Oh so much stupid.
Machines rock and if tired of having baby quads, strap into the following machines.
1 – Hack Squat
The hack squat is an epic machine because it’s design fits everybody’s structure. It’s angled for a reason.
With traditional barbell back squats, the bar rests on your back and you’re essentially resisting weighted gravity. This means the bar has to stay over your center of mass or else you would topple over on either side and turn into a viral gym fail.
For the weight to stay over the center of your mid foot, your joints bend at specific ratios based on your anatomy. For some people, this means they genetically get more of an upright position which means more knee flexion(knee bend) hence more quad growth.
However, some people with less favorable limb ratios could be lifting the same load for the same amount of reps may not get as much quad growth because their anatomy limits knee flexion.
Fortunately, the hack squat solves this. The machine prevents you from toppling over and puts you at angle to get lots of knee flexion. It’s also suggested you bring your stance slightly lower and more inwards if it produces more knee flexion. This isn’t always the case, but for most people, the hack squat is better quad builder than barbell back squats.
To best perform the hack squat, follow the following cues:
Push through your entire foot.
Allow your knee to travel forward.
Keep your back neutral against the pad with no posterior pelvic tilt.
Grip the handles tight for stability.
I also like to have a reverse band set up on hack squats to add more resistance to the top portion of the lift. I find this more joint friendly and allows the entire rep to be more challenging as opposed to just the bottom portion being overloaded.
2 – Leg Press
The leg press is a bodybuilding stable and for good reason, but many dorks abuse it to stroke their ego. Nearly everyone who does it slaps on too much weight and perform a micro range of motion about the size of their puny brain. You thought I was going to say something else huh?
Well anyways, the leg press is a quad stimulating fast track if you used correctly. Here’s how to maximize quad growth on the leg press.
Set up
First set the seat as far back as you can. This minimizes hip flexion and the stretch on your glutes. This also increases your range of motion and allows for more knee flexion. Less hip flexion and more knee flexion means more quads and less glutes which is what you want.
To be clear, the glutes will still be working, but they’re not the priority in this case.
Keep your back pressed against the pad and similar to the hack squat, don’t allow for any posterior pelvic tilt. This takes tension off the targeted muscles and while it’s not a super dangerous position, does place more stress on the joints.
As for feet position, your most comfortable position should be fine. Do consider going slightly narrower and lower for more quads, but only if it doesn’t sacrifice range of motion.
Warm Up
The leg press is a heavily loaded exercise, so doing at least a couple warm up sets would be wise. This also allows you find your groove and adjust your feet position if needed. Perform all warm up sets just as you would your working sets.
This means with a controlled eccentric, a forceful concentric, and a full range of motion especially in the bottom position where the muscles are stretched and procuring lots of muscle building mechanical tension.
As you add load to your warm up sets, range of motion must not be compromised. If range of motion is cut short, you’ve gone too heavy.
Working Sets
Before you start your working sets, you can add bands for accommodating resistance. If not, no worries. Rest fully before starting your first working set.
Brace every rep and push until you reach near failure. Rest at least 3 minutes between sets. If you think you can go with less rest, you didn’t push hard enough.
By set 3, you should feel like walking is challenging. It’s ok, your quads will thank you later.
And remember, the leg press is a fixed plane. There’s no cheating technique besides range of motion. Either your quads get stronger or they don’t.
3 – Smith Machine
If the leg press or hack squat is taken, you can rely on the smith machine for some sweet quad gains. Yes, the most taboo machine is a hypertrophic beast.
“But it’s a fixed bar path.”
Yes, you dork, that’s the point. That’s where all the benefits come from. Similar to a hack squat, the design of the smith machine allows you to achieve more knee flexion through a fuller range of motion.
“But it deactivates your stabilizers.”
Again, people are dense. That’s what makes the smith machine so valuable. Without your core having to stabilize, you can push your quads much harder. You’re not limited by core or stability requirements not to mention it’s less taxing on your joints and nervous system.
In other words, more muscle building stimulus for less fatigue cost. A win, win.
The smith machine also possesses the same position as the bottom of the lunge except for both legs. So it’s perfectly functional. Haters need to stop hating.
For a smith machine squat, you can stand right under the bar or have your feet slightly in forward for slightly more knee flexion. If it is an angled smith machine, make sure you face the smith machine in the direction as the bar downwards towards where you’re facing.
To execute each rep, lower your self smoothly as the bar slides down with control. Sit as upright as you can and push your knees forward. Sink into the squat as deeply as you can without any part of your back rounding or your hips tucking under.
Your quads should stretch quite nicely at the bottom reach past 90 degrees. Because of the fixed bar path and low stability demands, training close to or all the way up to failure will ensure your quads fatigued all it’s muscle fibers.
4 – Leg Extensions
The leg extension is the unicorn of machines. It’s so unique people don’t even realize it. Every machine I’ve mentioned so far is great, but they’re all similar to one on another along with free weight exercise in the muscle length it trains.
All squat or compound quad movements train the quads in the lengthened position. To maximize hypertrophy, you need to train at all muscle lengths. Leg extensions are the only exercise that trains the quads in the shortened position. In addition, it’s one of the few movement patterns that hits the front of the quads (rectus femoris) well.
The rectus femoris is tricker to train than the other quadricep muscles because it crosses both the hip and knee joint. Any squat or lunge movement doesn’t place much mechanical tension on it.
Furthermore, leg extensions are highly low fatiguing compared to compound leg movements. You can do more volume and train it within a high frequency program without worrying about recovery issues.
It also allows you to train to failure without risk of injury and use set extending techniques nicely like myo-reps or rest pause.
To set up, set the seat back as far as you can to stretch the quads the most which increases force production. Don’t set it too far back where you lose stability though.
Set the pad above ankle level. Strap on a seat belt if your leg extension has one and grip the handles tightly. Your forearms should squeeze quite hard and pull yourself into the seat. This keeps your body stable, so the quads can get smooth force output.
Kick up forcefully while maintaining stability. Pause for 1 full second with your knees locked out and lower with lots of control even as you get towards that bottom portion where the resistance drops off.
You never want to slam your leg down as your muscles won’t be producing tension in the stretched position which is crucial to growing the rectus femoris.
Learn to Train Hard With Machines
Machines provide lots of advantages from biomechanics, stability, force output, and allowing you to train your quads optimally. In fact, it’s quite hard to grow your quads quickly and naturally without machines.
These machines simply have far too many advantages to expand your thighs. So I would think twice before you yap on about machines being lame.
In fact, machines allow the targeted muscle to reach close proximities to failure. They’ll burn like all hell. Are you man enough to endure it? If so, your quads will grow.
Natural Bodybuilder Joseph Ortiz Sips From the Fountain of Youth on Birthday
Joseph Ortiz says he feels 21 on his 31st birthday.
Does the fountain of youth exist? Well, fitness and natural bodybuilding are the closest things to it. If you want to shave ten years from your age, ask the former Natural Olympia (2019) Men’s Physique champion, Joseph Ortiz. After his 31st birthday, on Instagram (IG), Ortiz claimed:
“I feel 21. Blessed beyond belief. Fitness and a healthy lifestyle are the closest things we have to the fountain of youth and I’m gonna keep drinking from it. Here’s to another year!”
You can see his full IG post below:
https://www.instagram.com/p/CXhhV23p9g2/?utm_source=ig_web_copy_link
Joseph Ortiz isn’t the only competitor who’s reaping the benefits of youthfulness from natural bodybuilding. Women’s Physique Masters Natural Olympia 2021 champ, Claire Burton, concurs.
Joseph Ortiz was featured on Iron Man Magazine’s 2020 summer issue. In this past year’s Natural Olympia (2021), he ranked in the top 8 of the world’s best Men’s Physique natural bodybuilders. Although that’s an impressive accomplishment, the results did not sit well with him as a formal Natural Olympia champion. Shortly after the event, on IG, Ortiz stated, “Im a top level competitor and Natural Olympia Champion. Competing is in my blood. So of course this loss and placement are extremely frustrating. Im hoping to get some judge feedback soon to see what resulted in me taking home 8th. This isn’t my first loss and won’t be my last.”
Natural Bodybuilding
Natural bodybuilding ensures safety for each competitor because steroids and other performance-enhancing drugs (PEDs) are banned from the sport. Of course, drugs give athletes a competitive advantage when competing, but it’s horrendous for your health. Many professional bodybuilders have expressed their growing concern for deaths in bodybuilding and drugs potentially to blame.
There’s a level playing field through natural bodybuilding leagues such as International Natural Bodybuilding Association (INBA)/Professional Natural Bodybuilding Association (PNBA). Because each athlete must undergo extensive drug testing through World Anti-Doping Agency – WADA – leading modern professional drug testing.
Fitness and Online Coaching
Joseph Ortiz got into fitness at an early age. As soon as he touched dumbbells, he gravitated towards lifting weights. Of course, as aforementioned, Ortiz was featured in Iron Magazine. However, he never believed obtaining the athletes’ physique he saw in magazines was obtainable when growing up. Fast forward almost two decades later, he’s acquired many accolades, including being a world champion, a cover model, and he’s had many sponsors.
After 2021 Natural Olympia, Ortiz set his focus on his clients. If you want the youth and vitality of the former champ, then Joseph Ortiz may be your guy. He runs his own online coaching business, which means he can help anyone worldwide.
He doesn’t believe in cutting out carbs, taking fat burners, doing strenuous cardio, or doping. Instead, he sets his clients up for longevity by counting calories/macros and putting them through refeed days and maintenance periods.
Joseph Ortiz sets a great example of how fitness can transform your life. And how you can build the physique of a cover model and champion naturally, without putting your body through dangerous drugs.
Generation Iron would like to wish Joseph Ortiz a Happy Birthday! Cheers to another drink from the fountain of youth!
Follow us on Instagram, Facebook, and Twitter to stay updated with your favorite natural bodybuilders!
Should You Take A Weight Gainer Before And After A Workout?
Weight gainers can pack on mass but how often should you use it?
You may have heard of a weight gainer, and unlike many supplements, are not sure if you can take a weight gainer before and after a workout. Our supplement shelves are filled with so many supplements, sometimes we lose track of when to take what. Between protein powders, creatine, BCAAs, and a now a weight gainer, it can seem like a lot. But a weight gainer should really be used sparingly as this is one of those supplements that can be easily abused. With so many calories and the extreme amounts of macronutrients, taking a weight gainer too much can lead to unwanted weight gain, not the real bulking you are looking for.
Knowing exactly what comes in your weight gainer can make or break these gains as well for you want to be sure you are getting the best in terms of ingredients. Plus, ensuring there are digestive enzymes is vital for a supplement this loaded may be hard to digest. For the most efficient progress, fiber and these enzymes are key.
Let’s take a look at weight gainers and see when its best to take. Taking a weight gainer before and after a workout may be too much and you don’t want to neglect whole foods, but we’ll explore this thoroughly so you leave with an answer on what is best to do.
What Is A Weight Gainer?
Weight gainers, often times seen as mass gainers, are a supplement packed with protein, carbs, and fat designed to increase your muscle mass, put on healthy weight, and really boost overall size (1). For those bodybuilders in the offseason, those powerlifters looking for the best results, or those everyday folks seeing how big they can get, weight gainers have the ability to pump you with high amounts of protein and carbs for all those bulking needs. The nice part is that many of them contain digestive enzymes so you can actually digest and absorb these nutrients for more efficiently.
Benefits Of A Weight Gainer
The benefits of a weight gainer can be great for your bulking needs and for those serious about putting on strength, size, and mass, a weight gainer can make a difference.
Benefits of weight gainers include:
Pack on healthy weight by taking in all of the valuable ingredients the supplement has to offer.
Increase strength, size, and mass as a result of the amount of protein and carbs included (2).
Reach caloric intake for those struggling to hit a high number with whole foods (3).
Fiber and digestive enzymes so you can digest and absorb these nutrients without stomach discomfort.
Convenient bulking for those who want an easy supplement with tons of benefits.
Taking It Before A Workout
For those wanting to take a weight gainer before a workout, you can, but know this supplement is incredibly thick and filling and may not be the absolute best thing to take right before a workout. If you do, it is best to give yourself ample time to let this shake digest all the way so you not only don’t puke in your workouts, but also actually digest and retain these nutrients. While the thought of taking a weight gainer before a workout is understood and makes some sense, really think about if you want something like that in your stomach before you dive into your grueling training session. You might be better off with whole foods and getting those nutrients the natural way.
Taking It After A Workout
Taking a weight gainer after a workout makes more sense than before because your muscles are depleted, your body is exhausted, and it just needs a load of nutrients to feel restored. Plus, for those wanting to bulk, this is the perfect time to do so for your body will need those nutrients right away and will eat them up. This would be like taking a protein powder just with way more carbs and way more protein (4). So, if you want to take a mass gainer around your workout, after seems to be best.
Before & After?
It certainly seems that taking a weight gainer before and after a workout would be way too much. At that point, you wouldn’t really need to take it before and are better off getting those nutrients from whole foods. Plus, it will sit in your stomach and you will feel terribly full, most definitely hindering your workout. After does make a lot more sense given that this is the prime time for those muscles to eat and take in those vital nutrients for recovery and repair, while also bulking up in size. It seems that taking a weight gainer before and after is overkill and may hurt you in the long run with just too many calories and macronutrients so prioritize one time in the day to take it and make it a part of your regular bulking schedule.
Other Supplements To Consider For Gains
Along with a weight gainer to seriously boost your gains, knowing what other supplements are out there can be a game changer for your goals. Let’s start with a protein powder for this will pump you with protein for increased growth, enhanced recovery, and a better ability to lose and manage weight. Creatine can increase strength and size and replenish those lost stores while casein protein is what you need for that overnight repair. When it comes down to it, a weight gainer is a great to use for those building up size and mass, but other supplements do exist so use them as well.
Wrap Up
Taking a weight gainer before and after a workout isn’t the right move. With so many other supplements out there to help, it just doesn’t make sense to pump yourself with a weight gainer twice a day. Look into what your goals are, what supplements can help get you there, and what you need to succeed in the long run for serious 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
Houston, M. E. (1999). “Gaining weight: the scientific basis of increasing skeletal muscle mass”. (source)
Pasiakos, Stefan M.; McLellan, Tom M.; Lieberman, Harris R. (2015). “The effects of protein supplements on muscle mass, strength, and aerobic and anaerobic power in healthy adults: a systematic review”. (source)
Howell, Scott; Kones, Richard (2017). “‘Calories in, calories out’ and macronutrient intake: the hope, hype, and science of calories”. (source)
Stark, M.; et al. (2012). “Protein timing and its effect on muscular hypertrophy and strength in individuals engaged in weight-training”. (source)
WATCH: TikTok Video Shows ‘Gym Creep’ Assisting Woman Without Consent
A recent video has cause a stir after a man is seen following a woman around the gym.
A recent video posted to TikTok has caused quite a stir after a man is seen assisting a woman with a lift without her permission. In the video, the man approaches the barbell and grabs one side of it, which causes trouble with balance. What was not seen in the video was the man following the TikToker around the gym.
The video was shared by “Smalls” (@dezsquats). She claims that the man was following her as she was doing her workouts prior to him approaching her on the bench. Not only is this a strange and invasive procedure by the man, it was dangerous. He grabs one side of the bar, not the middle like usually done when spotting, and this could have caused the lifter to lose control and drop the weight.
““I thought I lost this video. This man had been following me around the gym trying to “help” me my entire lift. ? reasons I need a fucking home gym.” The TikToker shared.”
This video currently has over 2.6 million viewed and 385,000 likes. Despite the fact that the man stepped over the line, there are commenters that have tried to come to his rescue and provide a defense. Some have brought up her form when bench pressing and the fact that she racks one side at a time. The TikToker made a follow-up video claiming that she has to re-rack like this because she is smaller, not because she is struggling.
This is not the only follow-up that she had made. “Smalls” explained how there was not any interaction with the man following the strange encounter and that she no longer goes to that gym.
“There’s no story. He was following me around the gym, and I just went off and told him not to touch my fucking bar.”
“He never tried to defend himself or anything. He kind of just got scared and went back to doing whatever workout he was doing.”
Not only could this have cause injury, it continues to show why some women do not feel comfortable in a gym setting. This is an instant where action should have been taken against the man — and one commenter agreed.
“As a gym attendant, if you showed me this video he would have his membership revoked that day and you would be escorted out at the end of your sesh,” one TikTok commenter said.
For more news and updates, follow Generation Iron on Facebook, Twitter, and Instagram.
Victor Martinez Reacts: Has Hafthor Bjornsson’s Weight Loss Gone Too Far?
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Victor Martinez reacts to Hafthor Bjornsson’s insane weight loss and shred.
Hafthor Bjornsson used to be best known as a powerhouse strongman and as “The Mountain” in Game Of Thrones. But perhaps now he is getting most attention for his turn towards boxing – and the massive amount of weight he’s shredded off in the process. The transformation has certainly turned a lot of heads, but there are also bodybuilding and strongman fans who are less excited about seeing his signature size downgrade. Some even believe that he has taken the weight loss too far. In our latest GI Exclusive, Victor Martinez reacts to Hafthor Bjornsson’s weight loss and also to fan complaints about his transformation.
Victor Martinez is no stranger to getting negative attention for massive weight loss. Much earlier in his pro bodybuilding career, Martinez was incarcerated. This prevented him from maintaining his bodybuilding lifestyle fully. He dramatically lost weight and had trouble getting back to proper size in his first year upon being released. That struggle was captured in part during the filming of our original Generation Iron documentary.
So we thought Victor Martinez would be the perfect person to ask about the recent developments with Hafthor Bjornsson. The situations are different but the outcome is the same. Bjornsson decided to retire from strongman and turn to boxing. More specifically to fight fellow strongman Eddie Hall. This has yet to happen due to Hall suffering some injuries. Meanwhile, Bjornsson has stuck the course and committed to other boxing matches as he continues to improve.
As part of this change in career, Hafthor Bjornsson decided to trim down and get much more conditioned. He understood that his massive size was not best suited for winning boxing matches. But some fans are upset with just how small he’s become – especially compared to Eddie Hall. Hall had lost weight as well – but mostly maintained his larger size while also gaining conditioning.
Victor Martinez believes that bodybuilding and strongman fans are coming only from a selfish place when they criticize Bjornsson. In fact, Martinez is convinced that Bjornsson’s weight loss is not only best for his boxing career – but healthier for his overall future. Bodybuilding and strongman fans don’t care as much about his boxing exploits – and are looking at his physique only through their subjective lens of the sports of bodybuilding ands strongman.
There’s nothing wrong with this exactly. But Victor Martinez wants fans to understand that Hafthor Bjornsson is in a new stage of his life and career. This statement matches something Jujimufu stated to us in a previous GI Exclusive interview as well. If Bjornsson can succeed as a boxer – he will always still have his former legacy as a successful strongman. Losing the weight does not reduce his legacy. In fact, succeeding in two different sports is an even better lifetime legacy. If he can also improve his overall health during the process – that’s even better still.
So what is Victor Martinez’s overall reaction to Hafthor Bjornsson’s transformation? He’s impressed. That kind of transformation and dedication to conditioning is not easy. And was the smart thing to do for his health and his boxing future. Martinez may be a bodybuilder at heart – but he can appreciate the hard work and results of someone else on their own separate journey.
You can watch Victor Martinez’s full comments on Hafthor Bjornsson’s physique transformation in our latest GI Exclusive interview segment above!
Shaun Clarida Shares Big Chest And Triceps Workout
Shaun Clarida provides a workout ahead of the 2022 Olympia.
Shaun Clarida has started preparing for the 2022 Olympia — and for good reason. The former Olympia 212 champion earned qualification to the biggest event of the year after winning the 2021 Legion Sports Fest in the Open division. Now, Clarida is sharing some of his workouts to get in championship shape.
Clarida finished second to Derek Lunsford in this year’s Olympia. Many considered Clarida to be the favorite but he ended up with a silver medal. Following the event, Clarida announced that he would test himself in the Open division but would not be leaving 212. After a victory, it is clear that he can compete and will continue. Clarida has expressed interest in competing in both divisions during the Olympia but it is unknown if that is allowed. It is also unknown which division Clarida will be apart of.
The 2022 event in Las Vegas is exactly one year away. Many athletes have begun training and sharing some workouts. Shaun Clarida recently shared a massive chest and triceps workout to his YouTube page.
Clarida’s day began with a quick calf exercise. He explained that this was an area that needed to be improved and this is how he is beginning workouts. Clarida performed three sets of standing calf raises on a machine before getting into chest work.
Chest Workout
Hammer Strength Incline Press
Shaun Clarida began the workout with hammer strength incline press. He explained that this is one of the main exercises that he performs and even uses dumbbells on compound days. The machine will work muscles in a similar way. Clarida performs three sets totaling between 10-12 reps and finishes with a back-off set, which is usually 10-15 reps.
“For those who don’t know what the back-off set is, it’s when you finish your last heavy set, you do one more set. There, you increase the weight by, I think like, 16 percent of what you just did,” Clarida explained.
Incline Barbell Pin Press
This variation was attributed to Clarida’s late coach John Meadows. It is a more explosive version of an incline press. Clarida has been focusing on his upper chest area and this is a lift that can help. He performs two sets of 8-12 reps with progressive overload. Clarida likes to do upper chest early in the workout to get the best results possible.
Seated Chest Press Cable Machine
Shaun Clarida performed two sets of 8-12 reps on this machine before deciding to add a third. He was going to stop but admitted that this did not challenge him enough. Clarida added plates onto the machine weight and performed a third set. This provided the necessary pump before moving on.
Dips
Dips are an exercise that can work either chest or triceps — or both. When leaning forward, this exercise focuses on the chest muscles. This is what Clarida was looking for an completed a continuous set of 30 reps to failure.
Incline Chest Flyes Cable Machine
This was Shaun Clarida’s final chest workout of the day. He used D-handles because the diameter of the handle is smaller towards the thumb and gets wider. This is so the athlete can eliminate sing forearm strength for a firmer grip. Clarida performs two sets of 12-15 reps to finish his chest workout.
Triceps
Rope Pull-Downs
Pull downs are a great way to get the triceps going early in the workout and this is how Clarida began. He performed three sets of 8-15 reps. He explained that ropes provide extra movement and because of this, the triceps are hit harder. Clarida does not train arms on their own day in the offseason. He adds triceps to chest day and biceps to back.
Standing Overhead Dumbbell Extensions
Shaun Clarida finished his day with three sets of 8-12 reps with progressive overload. He said this was one of his favorite workouts for triceps because of the work that it does.
“You put more stress in the triceps in a straight position but also a really good contraction at the top.”
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Charles Glass Reveals His 4 Best Muscle Building Techniques
Charles Glass reveals his 4 best muscle building methods.
Charles Glass offered up his 4 best muscle building techniques in a recent Instagram post. The legendary bodybuilder and trainer gives some detailed wisdom on how these techniques can completely change your physique.
There are few legends that know the game quite as well as Charles Glass. An accomplished bodybuilder turned trainer, Glass has helped to build some of the most talented bodybuilders of all time. One such competitor is the great Dexter Jackson who was able to secure the 2008 Olympia title with the help of Glass.
Always looking to impart knowledge on the masses, Charles Glass recently made a post detailing the methods he used to get his clients in great shape. Not only is he able to help top bodybuilders, but he also can help the average Joe get into top condition.
Two Step Rep
Like a pause rep the two step rep allows you to recruit even more muscle fiber to that much more out of each rep. You pause at the bottom of the movement, push halfway through the rep then complete it. This makes your muscles work even harder.
Forced Rep
Forced reps are performed with a trainer or training partner’s assistance. While performing the movement your partner helps pushes you through when fatigue begins to set in. This can be done with lighter weight to prevent any injury. The assistance helps a lifter to recruit extra muscle fibers that aids in overall development of the entire muscle group.
Superset
By performing two exercises back to back with little to no rest, this doubles the work on the muscles. The more the muscles are put to work the more demand there is on the muscle fibers. This allows for accelerated growth with proper recovery.
21’s Method
The 21’s Method requires the lifter to do partial reps for half the set then lift the weight with a full range of motion for the second half. It’s a pretty brutal method and can be done with 40 percent or less of your max lift. The method is demonstrated by none other than 2008 Olympia champion Dexter Jackson.
Charles Glass Training
To see all the techniques put into action take a look at this workout below featuring the legend Charles Glass himself.
MY FAVORITE 4 INTENSIFYING MUSCLE BUILDING TECHNIQUES!
Here are 4 of my favorite intensifying muscle building techniques, that I use to help my clients add muscle tissue faster and get the most out of their training session.
Give them a try and send this video to your friends and gym buddies! Help me spread the word.
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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.