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Victor Martinez’s Shoulder Workout | Training With Victor Martinez (Part 2)
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Victor Martinez’s in-depth shoulder 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 follows up his chest workout with a grueling shoulder training 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 guide and should be completed within the same session. You can watch Part 1 of this training guide right here.
Victor Martinez’s Shoulder Training Workout
As mentioned above, this shoulder training session immediately follows a full chest day workout. Victor Martinez prefers to do a half-day shoulder workout within the same session as chest day. He does this because chest exercises often indirectly workout your shoulders. So Martinez’ weekly schedule typically consists of a full shoulder workout followed by a half shoulder workout on his chest day training.
Exercises
Sets
Reps
Side Laterals (Dropsets)
2
15
Shoulder Press
4
15
Upright Rows
4
15
Cable Pulldowns
4
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.
Side Laterals (Dropsets)
Since these exercises are coming after a full chest workout. So Victor Martinez recommends doing the side laterals sitting down. This prevents you from using your legs and swinging your arms. Often times, lifters will compensate when fatigued by dropping legs to “reach” the full range of motion. This cheats you out of gains and could also lead to injury.
Shoulder Press (Machine)
For the shoulder press, Victor Martinez stresses the importance of having your shoulders right under the bar. If you sit back too far you end up training more of your front delts. You also want to bring the weight down to your ears to get the full range of motion for this exercise.
You also want to avoid slouching forward with your chest caved in as you continue this exercise. This can lead to injury. It’s important to have your chest out and your back locked for this movement.
Upright Rows
For this exercise, Victor Martinez recommends holding the bar with a wide grip, bringing your hands all of the way to the edge of the weights on either side of the barbell. Your palms should be facing inward towards your body. When you perform this movement – you want to bring the bar up in front of you. Pulling the bar up close to the chest will train your traps. Watch in the video the specific difference to ensure you are targeting the right muscle.
Cable Pulldowns
For the cable pulldowns, Victor Martinez recommends doing three down and then three overhead. During this exercise, Martinez further explains why he prefers to do shoulders with chest. This is opposed to doing biceps with back training. His reasoning is that you are using so much bicep with a back workout, that you end up being too fatigued for the bicep workout afterward. You aren’t fully stimulating the muscle to maximum efficiency.
Martinez also feels this way about quads and hamstrings. If you give yourself a powerhouse quads workout and then jump into hamstrings in the same day – you won’t get the same level of effort needed to fully develop that muscle group.
Wrap Up
That about wraps up Part 2 of Victor Martinez’s upper body training routine. Next week, we’ll return to hit up the back in a new selection of exercises. 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.
Method Man Eyes Marvel Role Following Physique Transformation
Method Man has made great strides in the gym and feels ready for a Marvel role.
Time and time again there have been actors on the big screen showing off an impressive physique. There is a lot of work that gets put in behind the scenes, both in the gym and with nutrition. Method Man has recently gone through a incredible transformation and has built a physique that is ready to be shown off.
In a recent interview, Method Man discussed his fitness journey over the last two years. With the progress he has made, there might be an action hero role coming in the future and this is something that he is aiming for. Method Man specifically references Marvel in his comments.
“This whole journey wasn’t necessarily for acting. It was for myself, but I think I’m ready. I got the shirt-off action film thing. I could run, stoic, face straight, running with your shirt off kinda thing. You know, I’m ready, man. Come on Marvel. Come on Russo brothers, I’m here.”
Method Man begins by expressing that his journey was for himself, not to build a career in acting. Also, there is no official offer from Marvel but it is clearly something that he is interested in. Method Man has appeared in other films in his career, such as Trainwreck and How High.
Most recently, Method Man has been enjoying a role in 50 Cent’s Power Book II: Ghost. He has appeared in the Luke Cage series as himself. He appears in a convince store and is held up at gunpoint. This is when Luke Cage, played by Mike Colter, enters the store to defuse the situation.
Method Man made a call-to-action to the Russo brothers in his comments. Anthony and Joseph Russo have directed four Marvel films — 2014’s Captain America: The Winter Soldier, 2016’s Captain America: Civil War, 2018’s Avengers: Infinity War and 2019’s Avengers: Endgame.
The fitness journey that Method Man put himself through was an eye-opening experience. He hopes that he can inspire the next generation to do the same.
“Maturity is when you look in the mirror and you get tired of your own BS. And that was it for me, you know, I was just wanting to change. I wanted to do something for myself instead of for everybody else. I can only be responsible for my actions and hope it inspires the next generation to do the same.”
While it is obviously unknown if Method Man will ever appear in a Marvel movie, the interest is there and he has built a physique that is ready to show off on the big screen.
For more news and updates, follow Generation Iron on Facebook, Twitter, and Instagram.
Regan Grimes Gets High Level Posing Advice From Jay Cutler and Iris Kyle
Regan Grimes gets advice from Jay Cutler and Iris Kyle.
One of the top bodybuilders in the world, Regan Grimes received some posing advice from Olympia champions and veterans Jay Cutler and Iris Kyle. The three along with bodybuilding veteran Milos Sarcev trained together at the Powerhouse Gym in Las Vegas.
Regan Grimes has shown the kind of championship potential to take over Men’s Open Bodybuilding. Along his journey he’s changed divisions as well as coaches. His recent change in coaches has already been paying dividends.
Milos Sarcev has taken over coaching duties for Regan Grimes recently and we’ve already seen the young bodybuilder make some serious gains. Grimes has shown some much improved conditioning and fuller muscle bellies. Sarcev is confident that he could help Grimes become Olympia champion in just a few years. With his incredible improvements in such a short period of time, the claim isn’t at all far fetched.
Recently Regan Grimes has received even more help from other talented bodybuilding veterans. Jay Cutler and Iris Kyle are both multiple-time Olympia champions. Both Cutler and Kyle know a thing or two about presenting their muscle in a artistic and beautiful fashion. Both veterans imparted Grimes with some great posing tips to help him level up.
Receiving Sage Advice
At the Powerhouse Gym in Las Vegas, Regan Grimes received some great tips from Jay Cutler and Iris Kyle. It was no doubt a learning experience that will shape Grimes’ future.
Posing sessions in Vegas with some of the greatest to ever do it. ? So thankful for opportunities like this to learn from the best!
There’s no doubt that this takes Regan Grimes to a whole new level.
What do you think of Regan Grimes and his potential to become an Olympia champion?
For more news and updates, follow Generation Iron on Facebook, Twitter, and Instagram.
News and Editorial Writer at Generation Iron, Jonathan Salmon is a writer, martial arts instructor, and geek culture enthusiast. Check out his YouTube, Instagram, Twitter, Facebook, and Sound Cloud for in-depth MMA analysis.
Hwang Chul-Soon Apologizes And Reconciles With Victim Of Assault
Bodybuilder Hwang Chul-Soon took to social media to address the incident.
Hwang Chul-Soon has created a large following during his bodybuilding career. He has sculpted an impressive physique but has been involved in some incidents over the years. Recently, a report came out that he slapped a woman in an attempt to stop her from taking pictures. The woman was taking pictures on her cell phone at the time. Chul-Soon has apologized for the incident.
The initial report stated that Chul-Soon pushed the women after they wanted to get a picture with him. The bodybuilder recently took to social media to address the inexcusable incident.
“Hello. This is Hwang Chul-soon. First of all, we sincerely apologize for causing inconvenience to many people.Most of all, we decided to reconcile with the parties involved and to stay as brothers and sisters. The assault charge was also closed. We know that violence cannot be justified under any circumstances, and we admit our wrongdoing and sincerely reflect on it. Separately, many articles are distorted from the facts and exaggerated. On the 30th, around 1:30 a.m., I sent my companions out in front of the restaurant located in Yeoksam-dong, and I was alone waiting for the driver. At that time, I saw someone filming me, and I asked if I was filming in a situation where I was clearly aware of the filming. If I had accepted the filming, I could have simply requested to delete it and finished it, but when I said no, I took my phone and checked it, and as a result, I had my image intact. I am very sorry for the responsibility for the broken cell phone in the process. And when the acquaintances of the person concerned stubbornly protested, he had an argument with acquaintances of the other party. In the process, I burst into tears and slapped a friend on the cheek.”
Last month, it was reported that Hwang Chul-Soon was arrested in Gangnam-gu, Seoul after allegedly assaulting two men. The acts of Chul-Soon come after his recent success and fame. It seems as though he has not been handling it well.
This is not a surprise. In Asia, there is much attention drawn to someone like Chul-Soon. This is not an excuse for the reports that are coming out, especially when it comes to treating women. Chul-Soon has apologized to the woman and hopefully this means incidents will no longer happen.
“Again, I am aware that this is a big mistake, and I bow my head a hundred times and apologize to the person concerned. I was not able to control myself even more because I was in the midst of going through trauma from voyeurs and malicious comments. I’m really sorry for causing a scandal. There were similar cases in the past, so we were careful in everything. There were problems during the brawl, but I’m not really the ignorant person who assaults the apologizing fan as in the news. The day before, he gladly took photos of the fans who asked for photos in the same place and paid for the food as well.”
Hwang Chul-Soon has built a physique thanks to his ability to mix nutrition and exercise. He is a well-known Korean bodybuilder with many fans all over the world. This is reason alone to stay out of trouble and remain on stage.
For more news and updates, follow Generation Iron on Facebook, Twitter, and Instagram.
Turn Your Triceps Into Horseshoes With This Workout
A Triceps Busting Workout
It is no surprise most men are obsessed with the size of their arms. For most of these men, the obsession fades away after training their biceps. A triceps workout shouldn’t be overlooked as they are half of your arms.
When you flex your triceps, it should look like a horse kicked you in the back of your arm. If you train your bis and tris on the same day and your triceps are lagging as compared to your biceps, you should consider training them at the beginning of your workouts.
1. Straight Bar Cable Pushdowns – 4 Sets 20 Reps
The straight bar cable pushdowns is an isolation exercise which will get the blood flowing in your triceps and will get you a good pump. The high volume will help you in pre-exhausting your triceps, so you don’t have to use super heavyweights.
In all the triceps exercises, keep the reps slow and controlled. Pin your elbows to your sides and complete a rep. Exhale, pause and squeeze your triceps at the bottom of the movement. Slowly return to the starting position and repeat without using any momentum.
2. Single Arm Overhead Dumbbell Extensions – 3 Sets 15 Reps
Your triceps consist of three heads; lateral, medial and long. You need to train all of them equally to ensure an overall development. Overhead movements like the single arm overhead dumbbell extension work the long head which is the most stubborn of the three triceps heads.
Hold a dumbbell in your right hand and extend your right arm over your right shoulder. Stick your right bicep to your right ear and slowly lower the dumbbell towards your left shoulder. Return to the starting position and squeeze your triceps at the top of the movement.
3. Skull Crushers – 3 Sets 12 Reps
Skull crushers are one of the most effective exercises when it comes to building size and definition in your triceps. The skull crushers work your long triceps heads. If you’re trying this exercise for the first time or are attempting a PR, make sure you have a spotter.
Lie on a flat bench with your face towards the ceiling and arms extended over your shoulders. Your elbows should be in line with your shoulders and pinned at this position throughout the exercise. Slowly lower the bar so the barbell is an inch away from your forehead. Return to the starting position and flex your triceps.
4. Dumbbell Kickbacks – 3 Sets 12 Reps
Dumbbell kickbacks work the lateral and medial heads of your triceps. Most people make the mistake of going too heavy on this exercise. Use a weight which you can handle and can maintain a full range of motion.
Hold a dumbbell in your right hand, place your left foot in front of your right foot while maintaining a slight arch in your back. Pin your right elbow to your side and bring the dumbbell to your chest. Extend your elbow so your arm is fully extended and flex your triceps at the bottom of the movement.
5. Close Grip Bench Press – 3 Sets 10 Reps
Close grip bench press is a compound exercise which helps in building overall strength and size in your triceps. The close grip bench press is a variation of the normal grip bench press which works your chest.
While performing the close grip variation, grab the barbell just outside your chest. Keep your elbows and forearms parallel to each other throughout the exercise. Doing this will recruit your triceps in place of your chest.
6. Superset – Diamond Push-ups / Bodyweight Dips – 4 Sets 15 / 15 Reps
The diamond push-ups and dips superset is the last exercises in this triceps workout. This superset will smoke your triceps if they aren’t already. In the diamond push-ups, place your hands under your chest so that your index fingers and thumbs are touching to form a triangle.
After you have completed 15 reps on the diamond-pushups, move onto the bodyweight dips without taking any rest in between. In the bodyweight dips, your chest should be in line with your hands at the bottom of the movement. In both the exercises, pause and squeeze your triceps at the top of the movement.
Which is your favorite triceps exercise? 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 10 Best Back Exercises For Men
The Ultimate Back Exercises
A shredded back is what separates the men from the boys. A good back training session should be as brutal as a hardcore leg day. You should be running on fumes by the end of your back workouts.
If you want a cobra back, you need to constantly shock your muscles with different exercises. Your back is one of the biggest muscle groups and you need to target it from every angle for optimal results. We have put together the list of back exercises you can try during your next workout.
1. Pull-Ups
Pull-ups are one of the best back workouts. Arnold Schwarzenegger swore by them and performed 50 reps of pull-ups at the beginning of his back workouts. If bodyweight pull-ups are too easy for you, try the weighted version.
2. Seal Rows
Seal rows are an isolation exercise which works your lats. Lie facedown on a bench and perform barbell rows. Doing so will keep you from using your secondary muscles and momentum to lift the weights. You can also perform this exercise on an incline bench to target your lower lats.
3. Pull-Overs
Pull-overs are one of the most underutilized exercises. This exercise is incredibly effective in building a V-taper. Keep your elbows locked out throughout the movement and maintain a full range of motion.
4. T-Bar Rows
Rowing exercises like the T-bar rows help in building the thickness in your back while exercises like pull-ups and lat pull-downs help with broadening your back. If you don’t have an access to a T-bar row machine at your gym, use a barbell for this exercise.
5. Lat Pulldowns
Lat pulldown is a textbook back exercise. It is great at targetting your lats. Most people make the mistake of going too heavy on this exercise. Make sure you sit straight and don’t use momentum to bring the bar down.
6. One Arm Cable Rows
Using cables in your exercises help you in maintaining constant tension on your target muscles. One arm cable rows will help you in isolating your lats. You can perform this exercise while standing or seated.
7. Barbell Rows
Barbell rows are a compound exercise and will help in building muscle mass and strength in your back. Keep an arch in your back while performing this exercise. Bring the bar to your lower abs at the top of the movement.
8. Wide Grip Seated Cable Rows
Wide grip seated cable rows will add to the width of your back. Don’t lean back while performing this exercise. You could also try the underhand grip or a different cable attachment.
9. Dumbbell Rows
Dumbbell rows are incredibly effective at building size, definition, and thickness in your lats. You can perform the single-arm or the double-arm variation of this exercise. Using lifting gear like lifting straps can help you lift more weights as it eliminates your grip.
10. Deadlifts
We saved the best for the last. Deadlift is a compound exercise which should be a part of your back workouts. It is best to perform this exercise at the beginning of your workouts when you’re fresh.
Which is your favorite back exercise? Let us know in the comments below. Also, be sure to follow Generation Iron on Facebook and Twitter.
Interesting Protein Sources You Didn’t Know Were Out There
Pump yourself with these unique protein sources for optimal gains.
Our protein sources are important to us. We usually stick to the staples like lean meats, beef, and those valuable protein supplements, but often times neglect the fact there is so much more out there. These unique and interesting protein sources may be unknown, but it is most certainly a missed opportunity to pump yourself with that vital protein so you only see huge gains. And as we all know, protein is imperative to growing our muscles and seeing those desired gains.
While our typical protein sources get the job done, sticking to a strict diet can be challenging and the same old foods can feel monotonous, not allowing us to fully diversify and expand our diet into foods we may actually enjoy. By incorporating these foods into our diet, we give ourselves a chance to still see awesome growth while also adding variety to our nutritional routine.
Let’s take a look at some of these protein sources so we get the most out of each and every meal. You may be surprised by some of these and will definitely want to incorporate into your routine. And who knows, these may boost your growth even more than before.
Why Protein Matters
Protein is the building block of all muscle. Without protein, our muscles won’t grow and we will never see those desired gains. But protein also carries other benefits that are not only beneficial, but also essential for certain goals of ours as we try and be the best we can be.
Traditional sources of protein like chicken, turkey, fish, other lean meats, beef, eggs, and so on are matched by those protein supplements coming from whey, pea, brown rice, soy, hemp, among others. That’s a lot of options. But these interesting protein sources will still provide the following benefits so you see those gains you want most:
Boost muscle growth so you increase strength and size and aid in that desired physique (1).
Increase recovery to repair those damaged muscles and work for better muscle growth (2).
Help with weight loss by keeping you full for less snacking as you curb those unwanted cravings (3).
Pack you with nutrients from each respective source like vitamins and minerals to aid in your training and overall health.
Protein matters because it affects your gains. Neglecting the importance of protein would be a terrible disservice and one you can’t afford to have.
Top Protein Sources You Never Knew Of
Let’s jump into some of these interesting and unique protein sources you may not have heard of. Each with their own respective benefits, these can be added to existing dishes you eat, or may even inspire others to diversify your diet while still seeing growth.
Seaweed is an interesting source and some may like it while others may not. An easy way to get this into a dish is to crumble it up so it blends in with the rest of it. You will get around 2-9 grams of protein per cup, and while it may take a lot of seaweed to reach one cup, it is still worth it.
Parmesan Cheese
We all love parmesan cheese, especially over a great pasta dish. With around 8 grams of protein for one ounce, that is a pretty large amount for this. Unfortunately, for those who avoid dairy, this is obviously not a suitable option. For those who love cheese, it doesn’t get any better than this.
Chia Seeds
Chia seeds are a great staple for smoothies and with these, you will get 4 grams of protein in two tablespoons while also receiving a high amount of fiber. These can add a nice crunch to those yogurt parfaits, puddings, ice cream, and even salads as just another added ingredient.
Spinach is a staple leafy green but surprisingly has around 5 grams of protein per cup which is great considering most people may not know that. This goes well with omelets, salads, and even in a smoothie to get those greens in a convenient and tasty way.
Whole Grain Pasta
Whole grain pasta will have plenty of carbs, but you will get close to 8 grams of protein with whole grain pasta. Perfect for a pre-workout meal or simply to enjoy a pasta dish, this is a great way to get protein, carbs, and enjoyment.
Tempeh has a firm texture and is made through the fermentation of soybeans. This versatile food packs a protein punch and may change your dishes in a fun and interesting way.
Spirulina is an algae that has a complete amino acid profile with plenty of vitamins and minerals. Around 4 grams of protein are in one tablespoon making this a nice addition to a salad or smoothie.
Cricket Powder
We wanted to share a very unique, and potentially obscure, protein source with you being cricket powder. This is a protein-rich powder made from crickets and while it does sound kind of gross, for those looking to try something totally new, you might find this a fun challenge.
Best Protein Supplements For Proper Supplementation
While it is best to get these nutrients, and that vital protein, from whole foods, supplements are also a great way to hit your intended goals with ease and convenience. A protein powder is always a great option for this will boost muscle growth, increase recovery, work for weight loss and management, and give you a convenient shake to pump you with protein. For those looking to have overnight repair, casein protein is a great way to ensure this and for those looking to bulk up, a mass gainer is definitely worth checking out. And for those of us with busy schedules, a meal replacement will balance out those macronutrients so you can feel full and still reap the benefits.
Wrap Up
We all know we need protein and having staple protein sources is important for keeping us on track. But sometimes we need some variety and working to diversify our diet can greatly influence all of your goals. These interesting protein sources may just change your mind as you look see continued growth, better recovery, and amazing overall gains so give these a try, expand your diet, and see the results you want most.
Let us know what you think in the comments below. Also, be sure to follow Generation Iron on Facebook, Twitter, and Instagram.
*Images courtesy of Envato
References
Pasiakos, 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)
Pasiakos, Stefan M.; Lieberman, Harris R.; McLellan, Tom M. (2014). “Effects of protein supplements on muscle damage, soreness and recovery of muscle function and physical performance: a systematic review”. (source)
Leidy, Heather J.; Clifton, Peter M.; Astrup, Arne; Wycherley, Thomas P.; et al. (2015). “The role of protein in weight loss and maintenance”. (source)
Big Ramy Q&A: Nutrition Tips With Mr. Olympia Champ
See what foods land on Big Ramy’s shopping list.
Today we’re sitting down with 2x Mr. Olympia Big Ramy to talk nutrition. We’re going to discuss the best diet for bodybuilders, his favorite food sources, and what his grocery shopping list looks like. As an accomplished and dedicated bodybuilder, Big Ramy knows exactly what is needed to see huge gains and make sure he only puts the best foods into his body. Knowing what professional athletes do to succeed can only help you as you seek to mimic their massive gains.
About Big Ramy
Mamdouh “Big Ramy” Elssbiay is an Egyptian professional bodybuilder who rose quickly in in the pro bodybuilding world. With a past as a fisherman, he spent years working in Kuwaiti waters before starting to train. Once that happened, he fell in love with bodybuilding and perfect genetics allowed him to thrive in the sport. As someone who wants to improve his physique and compete in competitions, his desire to be unstoppable has not only made him a big name, but earned him the title of Mr. Olympia at the 2020 contest.
For years, Big Ramy stood tall as one of the biggest bodybuilder’s on stage from every angle with his massive size and height proving to be useful. It served him as a powerful tool to have if conditioning can be kept under control. To date, Big Ramy’s toughest challenge throughout his career has been his conditioning but he works diligently to fix this. Ramy spent years in Kuwait as documented in Generation Iron 2. He finally nailed it in 2020 when he earned his first Olympia win and then repeated in 2021 with his second.
Q&A With Big Ramy
We sat down with 2021 Olympia champ Big Ramy for an exclusive interview to talk nutrition and see what lands on his shopping list. For only the best advice from a true professional, let’s jump into our conversation.
Generation Iron: Hi Big Ramy. Thanks for taking the time to talk with us today!
Big Ramy: My pleasure. Your website is a great source of information and I’m happy to contribute.
Generation Iron: Let’s get right into it then! Keto, IIFYM, paleo, carb cycling… It seems like there’s a hundred different diet styles to choose from! Which of these have given you the best results?
Big Ramy: I think all diets have their place, but I’ve always been a believer in high carb diets for bodybuilders. Carbohydrates keep the muscle full and fuel intense training.
Generation Iron: That makes sense! How many carbohydrates do you consume in a typical day?
Big Ramy: I cycle my carbohydrate intake depending on which body part I’m training. On a leg day I’ll consume as much as 1,000 grams of carbohydrates. On a rest day I’ll consume 300-400.
Generation Iron: 1,000 grams! Wow, that’s a lot of carbohydrates!
Big Ramy: Keep in mind I am around 330 pounds in my off-season. But yes, it is a lot of food. It’s important to find carbohydrate sources that digest easy for your body. My favorite carbohydrate sources are white rice, potato and Carb-Tech carbohydrate powder by Enhanced Labs.
Generation Iron: That makes sense. I imagine your grocery shopping bill must be through the roof!
Big Ramy: Eating like a bodybuilder is expensive but it’s not as bad as you’re probably thinking. I buy in bulk and try to stock up during sales whenever possible. I recommend all bodybuilders purchase a deep freezer! My favorite fat sources are avocado, olive oil and coconut oil. My favorite protein sources are skinless chicken, eggs, extra lean ground beef, tuna and salmon. Using a protein powder like the Enhanced Labs Isolate for 1-2 meals per day also really helps keep your grocery bill under control.
Generation Iron: That’s good advice! How many meals do you typically eat in a day?
Big Ramy: I always eat at least 5 meals per day. Most days I’ll eat 6 or 7. I don’t feel like the typical three-square meals is enough for a bodybuilder.
Generation Iron: You heard it from Mr. Olympia himself. You have to eat big to get big! How much protein and fat do you typically consume each day?
Big Ramy: My protein intake stays pretty constant. I consume around 350 grams of protein every day. My fat intake varies depending on my carbohydrate intake. On lower carb days, I eat more fat. On higher carb days, I eat less fat. I try to keep my calories around 5,000 each day regardless if it’s a rest day or training day.
Generation Iron: Do you have any closing remarks before we sign off?
Big Ramy: Like training, diet is a vital part of bodybuilding. Eating the right foods in the appropriate amounts provides your muscles with the nutrients they need to grow bigger and stronger. In order to be a champion you need to eat big and train hard!
The Best Supplements For Additional Gains
When it comes to that massive physique, it’s important to eat the right foods but also supplement with the right products. Working with popular supplements like pre-workouts, BCAAs, and protein powders can greatly affect your gains and what you want out of your workouts. Others to definitely consider are fat burners, testosterone boosters, creatine, and multivitamins, for these will work in each of their own ways to maximize your gains.
Wrap Up
The right foods and a proper nutrition plan is a game changer for your gains and this Q&A with Big Ramy hopefully answered any of those nagging questions you had. As an accomplished bodybuilder, he knows exactly what it takes to succeed and relies on only the best to power him through his workouts. Take notes from Big Ramy and see similar results for yourself.
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 Big Ramy Instagram
Alondra Chatman is Nominated for the Award of Excellence
San Leandro Mayor nominates The Inner Athlete – Alondra Chatman’s personal training company – the 2021 Award of Excellence.
Alondra Chatman is the defending and 2x champion of the Figure Open at Natural Olympia (2019 and 2021). She’s also a Professional Natural Bodybuilder Association (PNBA) Hall of Fame Inductee, the better half of its evil counterpart, the notorious Hall of Shame. In addition, she was featured in Generation Iron’s installment – Generation Iron: Natty 4 Life.
Alondra Chatman’s hard work this year has paid off since not only did she collect another gold medal at the most significant event in natural bodybuilding – Natural Olympia -, but she also was nominated for the 2021 Mayor’s Award of Excellence for The Inner Athlete – her personal training company – in San Leandro, CA. On Instagram (IG), Chatman stated:
“On this eve of Thanksgiving, i am honored and grateful to be nominated for this Award of Excellence. Excellence is always my goal, but this is the 2nd Award of Excellence I’ve received in 2 weeks, so I’ll claim that as my theme for 2021 and beyond.”
In her most recent IG post on November 24, 2021, Chatman said:
“I’m still celebrating 2021 as my year of excellence. If you’re free at 6:30 PM PST tonight, you can tune in to watch the city council meeting where I’ll be receiving the Award of Excellence for The Inner Athlete.”
You can view her full IG post below:
https://www.instagram.com/p/CXKUSsZvmpO/?utm_source=ig_web_copy_link
Natural Bodybuilding
Natural bodybuilding leagues strive to hold the safest and fairest competitions for bodybuilders. Although, most bodybuilding leagues don’t support performance-enhancing drugs (PEDs). At that same notion, many don’t test for them.
Natural bodybuilding leagues such as International Natural Bodybuilding Association (INBA)/PNBA test their athletes via World Anti-Doping Agency (WADA) – the utmost professional drug testing. Although some natural bodybuilders such as Colin Congo address their concern for the accuracy of the tests, having things like the Hall of Shame in place further prevents athletes from doping.
Of course, if INBA/PNBA bodybuilders fail a drug test, they end up on the Hall of Shame and have all their titles confiscated and are never allowed to compete in the sport again. And let’s face it, no one wants that public ridicule.
The Inner Athlete
Alondra Chatman is a legend in female natural bodybuilding, but she’s also a successful personal trainer. She’s the owner of The Inner Athlete – a personal training and fitness studio located at the East Bay. They serve people in-person and online. As the name suggests, Chatman and the team of trainers at The Inner Athlete work together to help people – ordinary people and competitors prepping for shows – build an athlete’s body. In her over 20 years of personal training experience, she’s managed to work with 1,000s of clients.
Below is a clip from IG of her client’s training at The Inner Athlete:
https://www.instagram.com/reel/CXEwnbZMclm/?utm_source=ig_web_copy_link
There’s no doubt Alondra Chatman is extremely hard working. Yet, she’s been able to juggle being a natural bodybuilding champion and successful fitness entrepreneur. And arguably the most demanding job of them all, a mother of two and a wife.
Alondra Chatman leads by example and accomplishes her mission of striving to be “a walking advertisement of how a sensible diet and a combination of aerobic exercise and a smart weight training program can work for anyone.”
Generation Iron would like to congratulate Alondra Chatman on winning the Figure Open at the 2021 Natural Olympia. And on being bestowed the Award of Excellence.
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Shawn Rhoden Upper Body Workout For Insane Gains
Work your upper body for insane growth with this Shawn Rhoden workout.
Shawn Rhoden was a professional bodybuilder who after winning Mr. Olympia in 2018, became the oldest to ever do so. But this true professional and dedicated athlete passed away from a heart attack at the age of 46 in 2021. While he may no longer be us, his hard work, dedication, and love for bodybuilding can be passed through his workouts, and those moments that made him so great.
When we look online, we see such nonsense. So many influencers and those follower-seeking personalities claim to have the secret to working out and getting shredded. But for real gains, it is much smarter for those of us serious about it to look to those professional athletes who have done this before and know what they are talking about. They work with knowledgeable and talented coaches to formulate quality workout plans so they can win the biggest of events. So, let’s have our gains reflect this as well.
Shawn is someone we can all learn from, for being the oldest to ever win Mr. Olympia does not come easily. Years and years of grinding in the gym and working on himself both physically and mentally led him to that podium spot and his work ethic is unparalleled.
Full Name: Shawn Rhoden
Weight
Height
Date Of Birth
245-255 lbs.
5’10’’
04/02/1975
Profession
Era
Nationality
Bodybuilder
2010
Jamaican, American
As said before, the workouts and overall messages that Shawn Rhoden wanted to leave behind are here for us, to inspire us, and to use him as a prime example of what a true professional and dedicated athlete looks like. This upper body workout will help you see growth so you can look as good as Shawn himself.
About Shawn Rhoden
Shawn Rhoden was born in Jamaica before coming to the United States at the age of 15. Adapting to a new country was challenging, but he was always active. Introduced to bodybuilding in his late teens, he balanced that and his love for soccer before putting soccer aside to focus on bodybuilding full-time.
Well into his career, some unfortunate injuries occurred and he was forced into rehab and couldn’t train in the sport he loved so much. But the worst news was yet to come. His biggest fan and number one supporter, his father, passed away in that same year. Heading down a spiral, Shawn knew what he needed to do.
As the dedicated and amazing athlete he is, he returned to the stage and found himself winning competitions again. He placed 2nd at the 2016 Mr. Olympia contest and was determined to reach that top podium spot. Then, in 2018, at the age of 43, he did just that. Winning Mr. Olympia, Shawn became the oldest to ever do so.
In 2021, Shawn suffered a heart attack and passed away as a result. Those close to him share their love, support, and pride for what Shawn accomplished in his life that ended too soon. But his message and love for bodybuilding can stay with us all as we remember this dedicated, accomplished, and true professional who truly loved what he did.
Shawn Rhoden Training Routine
This workout from Shawn will really give your chest, back, shoulder, and arms a great workout. Working with a variety of exercises and trying to target certain groups is exactly what you need to succeed when looking to put on effective mass. Your chest will feel a pump, your back may burn, those shoulders will want to stay down, and arms may be cooked, but the results of this workout will yield great results as you seek a physique like Shawn himself.
Chest
Exercises
Sets
Reps
Cable Chest Fly
3
10
Bench Press
3
10
Incline Bench Press
3
10
Incline DB Press
3
12
Floor Press
3
12
DB Chest Fly
3
10
Push Press
3
10
Back & Shoulders
Exercises
Sets
Reps
Side Raise
3
12
Machine Shoulder Press
3
10
Lat Pulldown
3
10
Seated Cable Row
3
10
One Arm Front Raise
3
12
Biceps & Triceps
Exercises
Sets
Reps
Preacher Curls
3
10
Barbell Curls
3
10
Triceps Pushdowns
3
12
Skullcrushers
3
12
Seated DB Curls
3
10
Best Supplements To See Amazing Gains
Along with a quality training routine, having the right supplements and nutritional plan can greatly affect all areas of your gains. By working with only top tier and premium supplements, you know exactly what is going in your body and you can better work to tackle those deficiencies to avoid negative effects. Plus, your gains will most certainly get a nice boost.
Starting with the three most popular supplements, most athletes love working with pre-workouts, intra-workout BCAAs, and protein powders. Pre-workouts are preferred by those who want a nice boost of energy right off the bat while also aiding in muscle pumps and better athletic performance for those workout needs. What you will find from BCAAs are sustained energy and the ability to burst through any fatigue, thus giving you a more effective workout overall. And of course, protein powders are essential for optimizing growth and recovery and working towards getting the right amount of protein into your body.
Other key supplements to try and consider are creatine, mass gainers, and casein protein. These are effective at building strength and size and giving you everything you need to see great growth. For optimizing health and wellness, multivitamins, super greens, and omega-3’s are the way to go.
Wrap Up
This workout from Shawn Rhoden will work to build that desired strength and size while adding to your shredded physique. Shawn was a dedicated and true professional who passed away too soon. But his legacy lives on and we can take what made him successful and use it to copy his example of what a real athlete is. Give this workout a try and work to give yourself a shredded and massive physique like Shawn Rhoden himself.
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 Shawn Rhoden Instagram