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How The Straight Arm Pulldown Maximizes Lat Development
Build great upper body strength with the straight arm pulldown.
To say we don’t care about building those vanity muscles just isn’t true, but for those of looking to challenge those often times overlooked muscles, the straight arm pulldown is the way to go. A great exercise for building effective strength and size, this is a great upper body killer, really working many muscles in our upper half to see great gains. An exercise you may not have heard of, it is smart to include this into your routine for it will cause muscle confusion and force you to pay attention thus causing growth.
A variation of the lat pulldown, you will find this movement to be unique but worth your time. By increasing range of motion and working to better tackle your back muscles, you can build functional and sport specific strength by finally showing your back some love. A great exercise for lat development, you won’t be disappointed once you start nailing down reps with the straight arm pulldown.
Let’s take a look at the straight arm pulldown and see what makes this exercise so great for those upper body gains. From what it is, to muscles worked, the many benefits with it, and how to perform it, you will be set up to succeed and increase strength and size with a successful upper body exercise.
What Is The Straight Arm Pulldown?
The straight arm pulldown is a variation of the lat pulldown, a back exercise we all know and love. This isolation exercise targets your lats, but will also hit muscles both in your back and other upper body groups. An exercise for those seeking the best in terms of strength training, this is the perfect workout for lat development while also challenging those other muscles groups to grow, With plenty of variations to try off of this one, you have plenty of room to explore with all of your workouts.
Muscles Worked
When it comes to this exercise, the main muscles worked are your lats, as this will primarily target and isolate them out. But other back muscles are worked as well, particularly those in your upper back and your rear delts. As for arms, your triceps may feel a burn as well as your chest but this is more supporting as opposed to literal work done. And as a result of keeping your core braced, we will give your core credit for working as well.
Benefits Of The Straight Arm Pulldown
A great exercise for you will work to provide for a host of benefits that can greatly enhance all areas of your gains. By working on others areas aside from increasing strength and size, a well-rounded exercise is all you need to see serious gains.
Benefits of the straight arm pulldown include:
Lat development: As an isolation exercise for your lats, you will work to develop them overall while increasing strength and size.
Upper body growth: By working other upper body muscles you build muscle all around including your triceps, chest, but more importantly, upper back and rear delts.
More efficient pulling movement: As a muscle that is pivotal in pulling movements, those functional and sport specific movements will be enhanced (1).
Better range of motion: Working with a bigger range of motion allows increased time under tension for more growth (2).
Enhanced mind-muscle connection: Working to focus on form can increase your ability to stay engaged while building this connection (3).
Fix deadlift form: By placing your lats in a similar position to where they are in a deadlift, you work to facilitate similar engagement thus mimicking deadlift form.
Nice alternative: An alternative to the lat pulldown, you give yourself room to change up your workouts with a great variation of an already awesome exercise.
How To Perform it
Here are the steps for performing the straight arm pulldown (4):
Hook up your rope attachment to the cable machine. Facing the machine, grab each handle on the rope attachment.
With your core engaged, shoulder blades pulled back, and a slight bend in the hips, you should find yourself at around a 45-degree angle.
When ready, drive your arms down to your sides so your hands end up near to or in line with your hips. You will feel a stretch in the lats.
In a controlled motion, slowly return back to the starting position.
Repeat for your desired number of reps.
Best Supplements For Serious Gains
After performing a grueling exercise like the straight arm pulldown, on top of the rest of the workout you completed, the right supplements can make all the difference. Having a shelf fully stocked is what you need to thrive inside and out of the gym. To start, always finish your post-workout routine with a protein powder for this will greatly impact your gains while working to enhance recovery. On top of that, looking towards that overnight repair requires the best in terms of casein protein which is a slow-digesting protein to give your muscles fuel throughout the night. To stay as healthy as possible, consider a multivitamin, omega-3, or super greens supplements to get those vitamins and minerals so you stay as healthy as possible.
Wrap Up
The straight arm pulldown is a great isolation exercise for your lats while also giving some other muscle groups a nice burn. A variation of the lat pulldown, what you get with this is a nice alternative to increase strength and size, work to improve range of motion, enhance mind-muscle connection, and confuse those muscles so they have no choice but to grow. The right exercise can make or break your gains and having the proper tools, like supplements, to do so will only make it that much easier. Try the straight arm pulldown today and see what this can do for all your back development needs.
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
Hori, N.; et al. (2009). “Pulling movement in weightlifting exercises from a biomechanical standpoint”. (source)
Pinto, R.; et al. (2012). “Effect of range of motion on muscle strength and thickness”. (source)
Calatayud, J. et al. (2016). “Importance of mind-muscle connection during progressive resistance training”. (source)
Pierce, K. (1998). “Straight-Arm Lat Pulldown and Push-Up on Balance Board”. (source)
CrossFit vs Bodybuilding vs Powerlifting – Which One Should You Be Doing?
Choose Between The Three Heavyweights: Crossfit vs Bodybuilding vs Powerlifting
A person has many options to choose from when they decide they need to work on their health and fitness. Bodybuilding and powerlifting are relatively old sports as compared to CrossFit which has earned a loyal following and is spreading like wildfire.
While you could be the jack of all trades and can do CrossFit, bodybuilding, and powerlifting, you won’t see much progression in any of them. Choosing one sport and sticking with it will get you better results and mastery over it.
If you’re about to start your fitness journey or are thinking of making a switch between the sports, this article will help you learn more about the three sports. All the three sports have fundamentally different purposes and you need to choose the one which matches your goals.
CrossFit
If you’re someone who is into functional movements, CrossFit is the right fit for you. CrossFit is a high-intensity training program which helps people of all sizes and shapes build strength and conditioning.
According to CrossFit’s official website, “CrossFit contends that a person is as fit as they are proficient in each of ten general physical skills: cardiovascular/respiratory endurance, stamina, strength, flexibility, power, speed, agility, balance, coordination, and accuracy.”
CrossFit is different from bodybuilding and powerlifting as it is more accepting and encouraging. In CrossFit people usually workout in groups and follow a WOD (workout of the day). CrossFit gyms are radically different from commercial gyms as they don’t have any ellipticals, treadmills or weight training machines.
Bodybuilding
The main purpose of bodybuilding is to build muscle mass. Bodybuilders undergo high-intensity resistance training to build muscle and conditioning. If you’re a fan of the muscle aesthetics, bodybuilding is for you.
Bodybuilding first came into the limelight when Arnold Schwarzenegger, a 7X Mr. Olympia, made his Hollywood debut. Bodybuilding is the art of sculpting your body. You can work on your body and bring up your lagging muscle groups.
Bodybuilding primarily deals with building muscle mass and strength. As compared to CrossFit and powerlifting, bodybuilding is the most popular sport and you have a gym with weight lifting and cardio equipment on almost every block.
Powerlifting
Powerlifting is a test of strength and deals with lifting heavy weights on the three compound movements the bench press, deadlifts, and squats. Many people confuse powerlifting with strongman and Olympic lifting.
While powerlifting consists of the three compound movements, strongman is a wide-ranging sport. Strongman competitions challenge your strength and endurance and include events like log presses, truck pulling, keg lifts, etc.
Olympic lifting or weightlifting, on the other hand, consists of two lifts, snatch and clean and jerks. Snatch and clean and jerk are exercises you might have seen athletes perform during the Olympic games.
The main focus of powerlifting is to get stronger and lift heavier weights. A competitive powerlifter is always training to beat his own PR. If you have a knack for lifting heavy weights and enjoy doing it, powerlifting is the sport for you.
While all the three sports have different purposes, all of them require discipline in the form of training, nutrition and recovery.
Which of these three sports do you follow? Let us know in the comments below. Also, be sure to follow Generation Iron on Facebook and Twitter.
6 Best Conditioning Finishers You Should Be Doing At The End of Your Workouts
6 Best Conditioning Finishers For Definition
Have you ever wondered why your muscles don’t look as striated as the guys on Instagram? It’s because the pros do things differently, and we’ll be letting you in on their secrets today.
If you leave the gym without sore muscles, you’re leaving gains on the table. Your muscles should be filled with blood and lactic acids by the end of your workouts. Performing the six exercises at the end of your workouts will make your muscles scream for mercy.
Leg Extensions
Most people perform the leg extensions at the beginning of their leg workouts. You should prefer doing isolation exercises as your finishers for better pumps as compared to the compound lifts.
Keep the reps slow and controlled and focus on squeezing your quads. Posing and flexing your muscles between sets can help in amplifying the pumps and improving the mind-muscle connection.
Cable Crossovers
Cable crossovers are an incredibly effective chest exercise. If you want to improve your inner pecs and want more striations, cable crossovers should be a part of your exercise arsenal.
If you want a nastier pump, pause at the top of the movement and squeeze your muscles. You can add variation in the exercise by adjusting the height of the pulley. Setting the pulley at your chest height will target your mid-pecs and high pulley will work your lower chest.
Cable Ground Pulley
It can be relatively hard to achieve a pump in the back. While the deadlifts and barbell rows can be great to build size in the back, you need isolation exercises to build definition and conditioning.
Some people make the mistake of swinging back and forth while performing the exercise. Using momentum can take off the tension from your back and put it on the secondary muscles like your arms and shoulders.
Machine Preacher Curls
Arnold Schwarzenegger helped put the bicep peak on the front cover of magazines. It was not late after that people started comparing biceps with mountain peaks. Developing the bicep peaks requires following a full range of motion.
If you don’t have access to a preacher curl machine at your gym, you can use a preacher bench and place it in front of a cable pulley. If you don’t have a preacher bench, use an incline bench, and if you don’t have an incline bench, find a new gym.
Ground Skullcrushers
The ground skullcrushers are one of the most underutilized exercises. While performing the lift, you need to lower the weights until they hit the floor. Keep your lower arms parallel to each other and perpendicular to the floor. Keep your elbows locked at an angle so they are slightly behind your head.
You could use a barbell or dumbbells to perform the exercise. Using the dumbbells will give you a better range of motion which can result in a better pump if you perform the lift with the right form.
Cable Side-Lateral Raises
No V-taper can be deemed aesthetically appealing without wide boulder shoulders. Shoulders are one of the least trained muscle groups and most people train them for the sake of it.
Using the cables can help keep constant tension on your shoulders. Place the cable pulley in a low position and raise your arms until they are parallel to the floor. Elevating your arms above your shoulders will take the tension off the delts.
Which is your favorite finisher exercise? Let us know in the comments below. Also, be sure to follow Generation Iron on Facebook and Twitter.
Two Stunning Natty Champs Pose for Harley-Davidson Photo Shoot
Kayla Rowling and Danielle Bouldin modeled for a Harley-Davidson photo shoot.
Two stunning natty champs, Kayla Rowling and Danielle Bouldin, from the International Bodybuilding Association (INBA)/Professional Natural Bodybuilding Association (PNBA), posed for a Harley-Davidson photoshoot that took place in Grand Junction, Colorado, earlier this month – December 2021. Here’s what they each had to say on Instagram (IG) below.
Kayla Rowling stated:
“Thank you @tony_bould for the opportunity to shoot at @harleydavidson dealership in Grand junction and @hagridmedia for being crazy enough to drive here with me there and back same day from Denver.”
Below is her full IG post:
https://www.instagram.com/p/CXYEDfcLvqE/?utm_source=ig_web_copy_link
Danielle Bouldin said:
“Big thanks to @[email protected]_photography @hagridmedia and of course @kayrowlingfor an amazing photo shoot tonight! Was my first one ever with more to come! I learned a lot tonight!! Love my @inbapnbaglobal_official fit fam!!”
You can see a short IG clip of her posing below:
https://www.instagram.com/tv/CXXTc-xl9Dz/?utm_source=ig_web_copy_link
Over the last five years, INBA/PNBA has given away 5 Harley-Davidsons at the most prominent natural bodybuilding event of the year – Natural Olympia. The reigning Harley-Davidson prize winner (2021) is Philip Ricardo Jr.
The question is, what will the grand prize be next year? Only time will tell. But when you see two stunning natty champs modeling these motorcycles – within a month after Natural Olympia -, the mind begins to wander. Will it be another Harley-Davidson? With the breakout of electric vehicles (EVs), and Harley-Davison recently releasing their EV model, maybe competitors wouldn’t mind another chance to win one of these glamorous choppers.
Stunning Natty Champs
These stunning natty champs modeling the Harley shoot were Kayla Rowling (left) and Danielle Bouldin (right). You may have seen their name pop up in natural bodybuilding news because these two ladies were champions in the 2021 Natural Olympia. Kayla Rowling won Bikini Divas, while Danielle Bouldin clinched the Women’s Sport Model division.
Natural Bodybuilding
Natural bodybuilding has been around for decades, but its popularity has grown in recent years due to the rise in deaths in other bodybuilding leagues. The cause of death in these leagues isn’t well documented. However, drug use is a common concern. Institutions like the International Federation of BodyBuilding and Fitness (IFBB) don’t solicit drug use. However, because they don’t have a strict drug restriction, many athletes avail themselves of these loose terms.
However, in the INBA/PNBA league, athletes don’t get the same leeway unless they want to end up on the Hall of Shame. INBA/PNBA competitors go through strenuous drug testing through the World Anti-Doping Agency (WADA) – drug testing Olympics use.
Female Divisions
Women that compete in natural bodybuilding have many categories they can contend in, including Bikini Divas, Bikini Angels, and Women Sports Model. These three categories are precisely occupied with beautiful women. That’s because sex appeal and beauty play a crucial role in judges scoring.
Below we’ll dive into key differences between the two categories Kayla Rowling (Bikini Divas) and Danielle Bouldin (Women’s Sport Model) represented gold medals.
Bikini Divas
This class heavily weighs sex appeal and presentation for scoring. Muscle mass is not an essential part of judging here. Instead, the judges are looking for a sexy and feminine body. Competitors dress in a swimsuit, high heels, and jewelry.
Women’s Sport Model
This division also relies on beauty as a critical aspect in scoring high, but it emphasizes muscle mass and definition compared to Bikini Divas. As a result, the more athletic physique will win. Plus, each competitor’s personality is another dominant factor. As the name suggests, athletes dress in fashionable gym wear, such as sports bras and shorts.
Generation Iron would like to congratulate Kayla Rowling – Bikini Divas – and Danielle Bouldin – Women’s Sport Model – for their championship placements at 2021 Natural Olympia!
Follow us on Instagram, Facebook, and Twitter for more coverage on natural bodybuilding competitors!
Your Guide To Healthy Fats & What To Avoid For Gains
Know what to look for and what to avoid when it comes to fat.
Fats are funny. We want to talk about them, but at the same time we don’t. It seems almost like a taboo subject. And for those of us looking to boost our gains, fats seem to just not be an option for us in our diet. But we need them and what a terrible disservice it would be to neglect them. Myths around fats circulate leaving us with doubt and uncertainty about the real truth surrounding this valuable macronutrient. But the truth is, we need it.
Like anything, fats are good to have in moderation. While there are some fats to include and make sure are in your diet, there are those fats to avoid and definitely not partake in, or at least only on rare occasion. With fats being essential for a host of bodily functions, we must not neglect fats and work to include them in our diet where they are necessary.
Let’s take a look at this guide to fats, and in particular healthy fats, so we know what to eat and what to avoid. On top of that, we will have the tools to better structure our diets to include this macronutrient that can do so much for our bodies.
Benefits Of Fat
Fats work to support our body and body systems to keep them operating at a high level. A great source of energy, fats can keep us moving throughout the day to include work, personal time, and of course, that vital workout.
With fat being our friend, the benefits of fats include:
Provide energy: Although it may take a while in your body, fat can be converted into energy to give you that boost for your workout and everyday life.
Support brain function: Fats can increase the production and release of neurotransmitters to better support your brain function (1).
Better nutrient absorption: An essential part of absorption, fats can ensure you get all those nutrients into your body to be used effectively (2).
Regulates body temperature and appetite: Fats can keep you full for longer and allow your body to find the right temperature to thrive at.
Protects organs and creates cells: Can provide a physical cushion for protection of our organs and has properties to create cells we need.
Fats To Include In Your Diet
Saturated Fats
Saturated fats include things like organic oils and pasture-raised animal meat, as well as butter, cream, and cheese. With saturated fat being one of those victims of the fat myths, over time people have begun to realize that saturated fat may not be as bad for your cholesterol as originally thought. Plus, the quality of meat is higher, as well as those dairy products so if the source if reputable, then there should be no issues (3).
Polyunsaturated Fats
Including things like fatty fish, polyunsaturated fats are a great fat to include and serve as a home to omega-3 and omega-6 fatty acids. They can reduce LDL cholesterol levels and improve the overall profile to keep you more safe (4).
Monounsaturated Fats
Monounsaturated fats include things like nuts and seeds and can improve cardiovascular risks like blood pressure and cholesterol, can help with insulin sensitivity, and may reduce inflammation. Along with polyunsaturated fat, these two round out the unsaturated fat family to work for our benefit.
Fat To Avoid In Your Diet
Artificial Trans Fat
Trans fat is made through a manufacturing process where hydrogen is added to vegetable oil which converts that liquid into a solid when at room temperature. Something to absolutely avoid if possible, trans fat can raise your LDL levels, putting you at risk of potential health issues. Unfortunately, trans fat is in those foods we love to eat, but finding ways to avoid eating them and switching to an alternative will serve you in the long run (5).
With a strict approach to avoiding them, if you take some of these steps, you may find it easier. Look to change your diet to reflect low-processed whole foods and when looking for your cooking oil, stick to those vegetable ones. For nutrition labels, looking for the amount of trans fat will give you the right guidance as to if the product is worth it or not.
Best Supplements To Include When Looking At Fat
Your supplements should reflect those goals of yours and when looking at fat, it is important to know which supplements will and will not work for you. Let’s start with protein powders and consider that for those looking for zero fat options, a whey isolate may be the way to go. However, the fat in these protein powders isn’t going to ruin your gains and if you are someone looking to bulk and are fine taking in some fats, then a whey concentrate or a plant-based powder may be right for you.
Another supplement to consider is a meal replacement. For those struggling to get whole food meals into their diet, perhaps because of an on-the-go schedule, a meal replacement can assist with this. Although high in all of the macronutrients, you are replacing a meal so it is something to keep in mind. And for those looking to optimize their health and wellness, an omega-3 supplement can improve your physical and mental health with all the benefits of a fatty acid supplement.
Wrap Up
Fats are important and for so long certain myths surrounding fats has made us think twice about using them. But when it comes down to it, our bodies rely on fats for many vital bodily functions and neglecting them would be a terrible disservice. When looking to get the right amount of fats in your diet, and the right kind of fats, consider all options and dive into those foods you enjoy most for you will find a good approach so you see gains and optimize your overall health. Don’t let the fatty myths limit your overall 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
Marshall University Joan C. Edwards School of Medicine (2021). “Fat cells found to play a central role in cognitive decline and neurodegeneration”. (source)
Goodman, B. (2010). “Insights into digestion and absorption of major nutrients in humans”. (source)
Astrup, A.; et al. (2020). “Saturated Fat and Health: A Reassessment and Proposal for Food-Based Recommendations: JACC State-of-the-Art Review”. (source)
Harvard Medical School (2019). “The truth about fats: the good, the bad, and the in-between”. (source)
Dhaka, V.; et al. (2011). “Trans fats- sources, health risks and alternative approach – A review”. (source)
Former Pro Wrestler Jimmy Rave Passes Away at 39
Jimmy Rave struggled with drug addiction and this led to having both legs amputated.
Former professional wrestler James Michael Guffey, better known as Jimmy Rave, has passed away at the age of 39. Rave passed away on Sunday and his agent, Bill Behrens, made the announcement in a statement released on Monday. An official cause of death has not been released.
Ok this sucksKailah helped write it pic.twitter.com/WfY7v8uQ6g
— Bill Behrens (@WilliamBehrens) December 13, 2021
Rave began his wrestling career back in 1999 and it spawned more than two decades. During his career, Rave was a two-time NWA World Junior Heavyweight Champion. He appeared in Total Non-Stop Action Wrestling and on WWE’s Sunday Night Heat. Rave also made appearances with Dragon Gate Wrestling and New Japan Pro Wrestling.
Jimmy Rave enjoyed a long career as a professional wrestler. Outside of the ring, he served as the Director of the Bartow Count, Georgia Peer Support, Wellness and Respite Center for several years.
Rave had been struggling with drug addiction for many years. Because of this, he developed a MRSA infection and had to have both legs and one arm amputated. This happened back in October and Rave took to Twitter to speak on the issue.
“Apparently it’s time for me to come clean. This past June I began having trouble walking & went to my surgeon. He determined I had MRSA in both legs & they needed to be amputated immediately. Promoters can tell you along with my peers, I’ve had a history w/this and would cancel shows often due to this condition. I don’t know where rumors started this was due to something else, but I hadnt been to shows for so long. So where did someone see me do something? *I* have ALWAYS been honest with my past. *I* went on podcast n interviews being super candid,” Jimmy Rave wrote.
Apparently it’s time for me to come clean. This past June I began having trouble walking & went to my surgeon. He determined I had MRSA in both legs & they needed to be amputated immediately. Promoters can tell you along with my peers, I’ve had a history w/this and would cancel pic.twitter.com/OnU2LgrKQt
— Jimmy Rave (@TheJimmyRave) October 24, 2021
Jimmy Rave had a great passion for professional wrestling and that lasted until his death. He had a huge impact in the ring and was an influential voice, not just in wrestling, but outside as well. Generation Iron sends condolences to family and friends during this difficult time.
For more news and updates, follow Generation Iron on Facebook, Twitter, and Instagram.
Victor Martinez’s Bicep Workout | Training With Victor Martinez (Part 3)
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Victor Martinez’s in-depth bicep training guide.
Victor Martinez is an iconic pro bodybuilder and legend in the sport. He is considered by many to have one of the greatest physiques of the 2000s era of bodybuilders. In 2007, in a controversial decision, he nearly beat Jay Cutler for the Mr. Olympia title. That’s why we met up with Martinez at the Generation Iron Personal Training Gym for an epic workout. In this GI Exclusive, Victor Martinez ends this 3-part training series with a powerhouse bicep workout guide.
It’s easy enough to find a training routine online – but the real work comes in knowing the details. A list of exercises, sets, and reps is simply the most basic foundation for a successful workout. Knowing proper form, full movement, and specific tips can transform a workout from good to great. It’s what separates a “normal” in shape person from a shredded bodybuilder.
That’s why Victor Martinez met up with Vlad Yudin to go through the ultimate gauntlet of a workout. In part two of our training mini series with Martinez, he puts Vlad through the paces and shares important tips on how to optimize your routine. A workout sheet is one thing – but this video guide will give you play-by-play examples of how to actually perform like a pro bodybuilder.
This exercise is an immediate follow up to Victor Martinez’ in-depth chest training and shoulder training guide and should be completed within the same session.
Victor Martinez’s Bicep Training Workout
As mentioned above, this bicep training session immediately follows a full chest day workout alongside half of a shoulder workout. Victor Martinez prefers to combine muscle groups in his workout sessions that he believes create the best combo for most effective progress. He combines chest with shoulders because chest exercises often indirectly workout your shoulders – then expands to an arm workout for a more complete upper body training session.
Exercises
Sets
Reps
Cable Bicep Curls (Warmup)
3
20-15-12
Barbell Curls
4
10-12
Dumbbell Curls
3
12
Cable Hammer Curls
3
15
When it comes to weight, that’s impossible to recommend broadly. Each individual has different limits on how much weight to push. Ultimately, you want to lift enough weight to complete all three sets for each exercise. By the end of the final set for each – you should barely be able to finish. It may take trial and error to begin with – but you’ll ultimately find a sweet spot this will be more than enough to exhaust your muscles completely.
Victor Martinez also has some tips on how to ensure you’re fully pushing yourself with each workout session. For every exercise, make sure you always hit the number of reps you are shooting for. On the final set, if you can’t hit, let’s say, 15 reps. Don’t stop. Drop weight so you can hit that number. That’s where real muscle growth comes from – pushing beyond your first perceived limit. In this video, Martinez explains there are two ways to get intensity when you are started to get exhausted – dropsets or supersets.
Cable Bicep Curls (Warm Up)
Victor Martinez starts this segment of his workout program with another warm up. This consists of cable bicep curls – three sets. The first set is 20 reps. The second set is 15 reps. And the last set is 12 reps.
During this warm up, Victor Martinez also shares some sound advice about how to prepare for a workout. He suggests never training on a completely empty stomach. If you are someone who trains in the morning – always make sure to have some food beforehand. If you train fasted – you will simply lose weight. If that’s your goal – that’s great. But if you are looking to build muscle, Martinez always recommends getting some food in you before hitting the gym.
Barbell Curls
For the first official exercise after the warm up, Victor Martinez recommends traditional barbell bicep curls. Four sets of 10-12 reps. During this workout, Martinez shares a tip for getting an extra bit of work into the workout. When the weight is lighter – Martinez likes to hold the peak of the movement for a extra split second to get more of a squeeze. He emphasizes only doing this on lighter weight. With heavier loads this can risk injuring your tendon.
Dumbbell Curls
For the second exercise, Victor Martinez moves onto traditional dumbbell bicep curls. He uses a bicep curl bench to help prevent cheating or loose form. For this exercise he recommends three sets of 12 reps.
During this exercise, Martinez reiterates the importance of always hitting the correct number of reps. Even on the final set if you feel fully exhausted, do not give up early. This leads to slower or sometimes no improvement in muscle gains. Always drop weight and complete the max reps.
Cable Hammer Curls
Victor Martinez ends his bicep workout focusing on cable hammer curls. For this exercise, Martinez suggests three sets of 15 reps. While performing this workout, Martinez emphasizes focusing on safety, even when using machines in the gym. Always check your equipment to make sure it’s working properly to avoid injury.
He tells a story of injuring his quad when he was just 20 years old. He was lifting on a leg press machine that had misaligned ball bearings. It caused the machine to stop suddenly half way through a press – causing a tear in his quad and disabling him from full training for over a year.
Wrap Up
That about wraps up Part 3 of Victor Martinez’s upper body training routine. Make sure to watch the GI Exclusive training video above to get complete play-by-play tips on each exercise. Soon you’ll transform your workout into a pro level routine.
Lesman Paredes Montaño Wins 2021 World Championships, Sets New Snatch World Record
Lesman Paredes Montaño had quite a day during the 2021 World Championships.
The 2021 IWF World Championships took place on Dec. 14 in Tashkent, Uzbekistan and one powerlifter showed up to make an impact. Lesman Paredes Montaño took home the gold during the event and set a new snatch world record in the process.
Paredes Montaño began his day by completing a 187kg (412.3lb) snatch. This set a new world record in the 96kg division. This came during his second attempt after the first lift came in at 180kg (396.8lb). Paredes Montaño made a big jump in his second attempt to break the record. This was a huge reason he was able to win the overall event.
In snatch, Paredes Montaño finished 15kg (33.1lb) above the second-plan finisher. This propelled him to victory after the clean & jerk set him back a bit. During this lift, Paredes Montaño logged a 213kg (469.6lb) lift. This was nine kilograms less than the second-place finisher from the event. The world record snatch was enough to win the title.
After this performance during the IWF World Championships, Lesman Paredes Montaño is beginning to separate himself in the 96kg division. This can be completely done if he improves in the clean & jerk, which is clearly his weakest of the two lifts.
Lesman Paredes Montaño took to Instagram to celebrate his recent achievement.
“First, thank God for this triumph world championship and world record. Thank my initiation coach Harry Daniel Dominguez who made me have the love for this sport, to my current coaches for being a coach and give me the confidence to face these international events.”
Paredes Montaño has taken great strides since making his return. In 2015, the powerlifter was performing well as a junior weightlifter. In 2021, this was the second victory for Paredes Montaño to go along with the 2021 Pan American Weightlifting Championship. During this event, he performed in the 102kg weight class.
Lesman Paredes Montaño has taken huge steps in weightlifting this year. There is no doubt that he has established himself and knows where he needs to improve. If he can make these changes heading into 2022, there could be some more records that are conquered.
For more news and updates, follow Generation Iron on Facebook, Twitter, and Instagram.
Brandon Curry Shares Raw Training for Boulder Shoulders
Brandon Curry shares boulder shoulders training.
Brandon Curry shares some of the raw training that gave him boulder shoulders. The 2019 Olympia champion gave fans a glimpse at the hard work he’s done at Oxygen Gym in Kuwait.
Being world class isn’t something everyone can attain. Being world class isn’t something one is born with. In order to achieve such lofty goals and stand in such rarified air, it requires discipline, skill, and patience to achieve. These are the exact qualities that can make someone a champion. These are the qualities that 2019 Olympia champion Brandon Curry possesses.
It took a long time before the bodybuilding community recognized the greatness of Brandon Curry. He was one of those bodybuilders that clearly had potential yet was never viewed as being a potential Olympia champion. At least that was the case before he won the 2019 Arnold Classic. After his victory at the prestigious show the masses started to consider Curry as a legitimate Olympia threat.
Since 2019 Brandon Curry has proven he is world class. Being a world class talent, knowing how Curry trains is truly beneficial to anyone else seeking to travel a similar path.
Championship Level Training
Recently Brandon Curry shared some of his raw training that helped him develop incredible boulder shoulders.
I’ve been questioned about my training at @o2_gyms recently. People are curious about my training program under @ahmad_alnaqi1 for the 2021 @mrolympiallc. This is part 1 of 6 raw shoulder training session.
Part 2 of 6 raw shoulder training. If you missed part one then you missed the beginning of the session. Check it out!
From the looks of things there’s more to come. What do you think of this shoulder training by Brandon Curry.
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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.
Nick Walker Shares Massive Workout For Arm Day
Nick Walker has been posting different workouts and this one attacks arms.
Nick Walker is one of the biggest competitors in bodybuilding today. When a mass monster like this shares a workout, you listen. Recently, Walker took to his YouTube page to post a massive arm workout in the gym.
Walker and his coach Matt Jansen have built a championship physique that saw extreme success during his rookie year. Walker took home victories during the Arnold Classic and New York Pro to gain qualification to the 2021 Olympia. At the biggest show of the year, Walker finished fifth, which is impressive for his first appearance. Walker quickly addressed his finish and said that he will be working on improvements in the offseason.
Despite a high finish in his first Olympia, Walker was not satisfied. He is now working hard in the gym to take his performance to the next level. His most recent rendition came in the form of an arm workout for viewers to try.
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Nick Walker goes through each exercise and performs three sets of each. This takes up about 10-15 minutes per exercise. While overtraining might be a method that some use, Walker admitted that he does not overtrain arms. Instead, he emphasizes form to avoid injury and enhancing muscle growth. Below, you can find the list of exercises that Walker performs during this arm workout.
Nick Walker Arm Workout
Tricep Rope Pushdown
Cable Bicep Curl
Skull Crusher Tricep Extension
EZ Bar Curl
EZ Bar Tricep Pushdown
Preacher Curl
Nick Walker gained a passion for bodybuilding at an early age and that is visible during his daily routines. Walker also let fans in to see one full day of eating during the offseason. His dedication to the gym and his diet plan is something that has lifted Walker to the level he is.
“Post arm day posing!!!! Been a long time since I did an arm day man that pump was nutty!!!!!!!! YouTube video coming soon.”
This video was just one of many workouts that Nick Walker has shared recently. He has already started training for the 2022 Olympia, which will be held in Las Vegas in December. Walker earned qualification by finishing in the top-five during this year’s event. Coming off an incredible rookie year, Walker is expecting to remain near the top of the sport. This can be done by putting himself through workouts such as this one.
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