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Bodybuilder Reza Rezamand Wins First Show After Ladybird Bite Caused Sepsis
Reza Rezamand returned to the stage in victorious fashion.
Reza Rezamand has completed one of the most incredible and unique returns that you will ever see.
In November of 2016, Rezamand was taken to the hospital after being bit by a ladybird. The bite triggered a reaction that caused his foot to swell and turn black. The bite became infected and Rezamand contracted sepsis. He was given a 30% chance of survival after the infection caused a chain reaction all over is body.
Reza Rezamand made his return during the Natural Bodybuilding Federation competitions held in London over the weekend and put on a show. He competed in four events wining one gold, two silver, and one bronze medal. Rezamand was able to get down to his desired weight of 84kg and 4% body fat so he felt comfortable competing.
“Big Thanks to @2brospro_events for this Amazing show and seeing so many great athletes and great atmosphere ??❤1st, 2nd, 2nd, 3rd, sorry tried but next time even stronger and better? ??@npcworldwideofficial ❤,’ rezamand wrote on instagram.
“These preps were an amazingly spiritual experience. Bodybuilding is a subjective and difficult sport .
I would never recommend anyone do a bodybuilding prep that isn’t doing it for the challenge of self development. But if that is the mindset, not only will you become the best version of yourself, but you will learn so much about your mind, and spirit along the way that it will improve your self awareness for life. The iron temple… ■INVEST IN YOU■”
Reza Rezamand gained an interested in fitness at an extremely young age. He began Muay Thai kickboxing classes at the age of 12 and this caused his passion to grow to exponential heights. He grew up as a huge fan of Arnold Schwarzenegger and this led him down the path of bodybuilding. Rezamand began competing in natural bodybuilding but had to put it on hold in 2016.
Rezamand began feeling discomfort in his hand and neck after being bitten. This is when he drove himself to a hospital, where they admitted him for the night and was given antibiotics. The medicine did not work and his foot began to swell. This is when he was moved to another hospital and this is where they determined that the bite had caused sepsis.
The doctors did not give him a great chance but Rezamand was able to defeat the infection and return to the stage. The 37-year-old bodybuilder will not be able to compete moving forward and train at his usual level.
For more news and updates, follow Generation Iron on Facebook, Twitter, and Instagram.
Talking Huge With Craig Golias | EP 21: Is The Iranian Hulk Photoshopped?
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Craig Golias thinks Iranian Hulk is photoshopped and shares his thoughts on photoshopping in bodybuilding.
Welcome to another episode of Talking Huge – a weekly digital series in which Craig Golias talks in-depth with Vlad Yudin on the latest trending topics in bodybuilding. Raw, honest, and uncut – Craig Golias shares his opinions on all things bodybuilding. In this episode, Craig Golias reacts to the death… and then not death of legendary bodybuilder Victor Richards and also discusses where the line is drawn regarding substances in natural bodybuilding.
Craig Golias is a man who is extremely large – being HUGE is part of his entire persona. It’s very obvious to anyone who met him that he’s truly large in real life. But there are many people who think that Golias’ photos are edited or photoshopped to look more impressive. Craig claims that he never photoshops his images – but admits to using extreme angling to create the illusion that he’s bigger than he really is. In either case, there’s no denying that Craig is an extremely massive person physically.
But photoshopping in bodybuilding is a very real thing. In fact, it’s very real beyond bodybuilding as well. Whether it’s filters on Instagram or airbrushing models in magazines and commercials – the human body is constantly being altered to look “perfect.” For the bodybuilding industry, this is almost always seen by fans as a betrayal. Bodybuilding is about perfecting the body into something larger than life. To fake that is essentially a cheat.
That’s why in this week’s episode of Talking Huge we discuss about a variety of different topics that all tie into one theme – photoshopping. The discussion springboards first from a discussion about the Martyn Ford vs Iranian Hulk boxing match and snowballs into various stories involving photoshop scandals and the very concept behind photoshopping in bodybuilding. Let’s jump into it.
Is The Iranian Hulk Photoshopped?
The Martyn Ford vs Iranian Hulk boxing match was a sudden an unexpectedly popular announcement. Set to take place in April 2022, seeing one of the tallest bodybuilders face off against one of the largest bodybuilders is a sort of freak show fans are excited to see. But Craig Golias thinks that Iranian Hulk uses photoshop to appear more shocking than he actually is. Specifically, Craig believes that the Iranian Hulk’s waist is being tapered in with photo editing.
There’s of course no proof – but Craig Golias being a 300+ pound man himself finds it unlikely that the Iranian Hulk could have such a tight waist. He also points out that beyond certain photos – he’s often seen with a baggy hoodie on.
Can Photoshopping Be Acceptable In Bodybuilding?
This leads into the bigger conversation about photoshopping. Vlad Yudin and Craig Golias debate about whether or not photoshopping can be acceptable in certain situations for bodybuilders. Craig admits that angling in photos is basically a form of photoshop. It’s using illusion to look more impressive. Photo editing is just the next step of that.
That being said – Craig Golias thinks that to photoshop heavily is misleading and goes against the very goal of bodybuilding. A bodybuilder wants to look larger than life and make people see the impossible. To use photo editing to fake that is to defeat the goal of bodybuilding in and of itself.
But Craig Golias also looks back at the Devin Physique Shredz scandal and wonders of the photoshopping criticism was over-exaggerated. Craig points out that Devin is clearly shredded and muscular in real life. But he used photoshop to alter the smaller details to look more perfect. This doesn’t mean he doesn’t have an impressive physique. It just means that he tightened up the small lagging details – like many people do outside of the industry these days with filters.
That being said – it should be noted that Devin Physique was using his photos to sell training programs. So altering his image in an effort to promise those kinds of results are certainly misleading. Which was a part of the scandal at the time.
Wrap Up
You can check out the full conversation in the latest episode of Talking Huge above. There were far more topics than could be covered in this article – including Craig deciding his favorite physique between Ronnie Coleman and Jay Cutler. Make sure to check out Talking Huge every week on Friday – only on the Generation Iron Fitness Network!
Build Monstrous Calves With This Insane Dorian Yates Workout
The Dorian Yates Workout For Monster Calves.
Calves are one of the most stubborn muscle groups. After years of unsuccessfully training their calves, many lifters come to the conclusion that you are either born with great calves or you are not. There isn’t much you can do about them in the gym.
Before you blame your ancestors for your pencil calves, you should know that there is more than just genetics holding you back from developing your lower legs. If you want to transform your calves into full-grown bulls, you should seek advice from someone who walks the talk, and no one else fits the bill better than the 6X Mr. Olympia, Dorian Yates.
It would be safe to say that Dorian Yates changed the face of bodybuilding forever. He overshadowed his competition (the likes of bodybuilding legends such as Flex Wheeler, Kevin Levrone, and Shawn Ray) with his monstrous size and razor-sharp conditioning.
If you haven’t already, Watch: Dorian Yates: The Original Mass Monster
Dorian Yates Stats
Weight: 255 – 265lbs (115.7 – 120.2kg)
Height: 5’10” (177.5cm)
Arms: 20″
Chest: 56″
Waist: 38″
Calves: 20″
D.o.B: 19 April 1962
Birthplace: Walmley, The Royal Town of Sutton Coldfield, United Kingdom
Alias: The Shadow, The British Bulldog, The Beast of Britain
Next Read: Build a Massive Back Like The Legend Dorian Yates
The Dorian Yates Legacy
According to Dorian, he gets calf training tips requests by the dozens every day. In this article, we will be revealing the secrets to the colossal calves that helped Yates win six Sandows.
Why should you listen to Dorian Yates, you ask?
Dorian has won 15 out of the 17 contests over his Pro league career. Also, the two losses were second-place finishes in:
His pro debut
His Mr. Olympia debut in ’91
And if you just skimmed through Yate’s stats, let us remind you – the guy has 20-inch calves. Most lifters do not have arms that big.
The Shadow’s giant calves helped him outdo his competition. Yates could use them in almost any pose to exert an advantage over his challengers. If you were to make a list of the 15 best calves in the history of bodybuilding – Dorian Yates would absolutely feature in the top 3.
There aren’t many pictures of Dorian Yates online (suiting for his nickname – “The Shadow”), but the ones that you can find will leave no doubts in your mind that his calves had a life of their own.
Yates had adopted a widely discredited training system (at the time) – high-intensity training (HIT) and made it his own. While training in the Dungeon, he revolutionized workout splits and body-part routines.
Check Out: Dorian Yates Still Looks Jacked at Age 58
The Calf Anatomy
To make the most of your calf workouts and to carve the lower legs of your dreams, you need to know the ins and outs of your calves. A little anatomy knowledge can take you a long way in developing muscular cows, or you could quit this article right here and be the subject of the next viral “skipped leg day” meme.
Your calf consists of two muscles: gastrocnemius and soleus. The soleus is the smaller muscle and lies underneath the gastrocnemius. The gastrocnemius, on the other hand, is the muscle that most people picture in their head when you say the word “calf“. It’s the heart-shaped muscle that contracts at the top of your lower leg, and it works to push the foot downward. It also assists in bending your knee.
Must Read: Dorian Yates’ ‘Blood & Guts’ Style Workout For Serious Growth
Training Approaches
Both calf muscles require different training approaches for optimal muscle recruitment and stimulation.
Soleus – Standing movements (knees extended) because the soleus attaches below the knee. Eg – seated calf raises.
Gastrocnemius – Seated movement (knees bent) since the gastrocnemius attaches above the knee. Eg – standing calf raises.
Since the soleus lies under the gastrocnemius, you will have to train the gastrocnemius at the beginning of your calf workout if you want massive and shapely calves.
We understand seated calf raises are more convenient, and you might feel a better pump while performing them, but they are also the reason you are not seeing an improvement in your lower legs.
Watch: ‘Dorian Yates: The Original Mass Monster’ Clip – Inside The Hardcore Dungeon That Was Temple Gym
Dorian Yates Calf Training Principles
1. KISS
Before you kiss your personal trainer on the mouth, KISS – keep it simple, silly.
Dorian Yates kept his calf workouts fairly simple. According to him, most lifters make the mistake of thinking that the muscle tissue in their calves differs in biological composition from that of other muscles.
Remember – skeletal muscle is skeletal muscle, no matter where it is in your body. If you want it to grow, you need to achieve muscular hypertrophy.
Related: Dorian Yates Says Weight Training Is Best Way To Get In Shape
2. Treat Your Calves Like Any Other Muscle Group
If your legs are lagging compared to other muscle groups, revalue your lower body training and get it in line with your other workouts.
For most bodybuilders, hypertrophy is best achieved through heavy and intense training.
Watch: Dorian Yates Reveals Facts About His Post-Bodybuilding Depression
3. Train Your Calves at the End of Your Leg Workout
While most bros will tell you to train your lagging calves at the beginning of your leg workout, Dorian Yates takes a different approach. Yates likes to fatigue his calves as quickly and efficiently as possible.
So, instead of training his lower legs on a separate day than legs, when the calves are at full strength, he works them last on leg day, when they have already been pre-exhausted by an annihilating thigh workout.
When the time comes to hit his calves, all that’s needed to finish the job are two exercises, but more on this later.
Watch: Dorian Yates Gets Real About The Crazy Steroids In The 90s
4. Have a Solid Mind-Muscle Connection
Just going through the motions for the sake of it is not going to cut it. For optimal muscle stimulation, you need to squeeze the life out of your calves at the top of every repetition.
If you cannot feel a pump in your calves while performing an exercise, following these steps should help:
Lower the weight and focus on contracting your calves.
Look at your calves in the mirror while performing an exercise.
Have your training partner tap on your calves gently while you do the standing calf raise. (You could do it yourself while doing the seated calf raise).
Perform a couple of unilateral warm-up sets.
Watch: The Best Dorian Yates Bodybuilding Motivation Video Of All Time
Most Common Calf Training Mistakes
1. Stick To Your Normal Rep Ranges
Usually, gym-goers try to annihilate their calves by performing 25-30 reps on every set. The high-rep theory is a concept out of the broscience Bible and does not hold water.
Your calves are already conditioned to high reps since you use them all day long to walk, and your chances of shocking them into growing through high rep training are bleak. To force a muscle to grow, it must be taken to total fatigue through heavy, low reps. Focus on exhausting your calves in 10-12 reps.
Check Out: Epic! This Dorian Yates Video Shows How Hard 6-Time Olympia Champ Trained!
2. Stick to the Basics
Many lifters try to make the most of their calf workouts by using different heel and toe placements. They use an “A” feet placement (toes pointed inward and heels outward) for training their outer calves and a “V” formation (heels pointed inward and toes outward) for hitting the inner calves.
According to The Shadow, the best way to train your calves is to keep your toes pointed straight ahead. Since calves have a relatively short range of motion, you must use all of it.
Watch: Insanely Massive Dorian Yates At 1996 German Grand Prix
3. Less is More
Dorian Yates is the king of intensity. At his peak, he only performed two exercises in his calf workout. But unlike most lifters who treat their calves as accessory muscles, Yates’ workouts were so hard that he could not go beyond the two exercises.
Check Out: Dorian Yates: “A World Without Steroids Would be Great”
4. Ego Lifting
Since calf raises have a small range of motion, most lifters let their egos get the better of them during lower leg training. They load more weight plates than they can handle and end up bouncing on their knees. If you have to use momentum, you are doing it all wrong.
If you cannot move your heels more than a couple of inches without using momentum, you should drop the weight and focus on lowering your heels to the bottom until it is only a few inches off the floor and raise them all the way to the top. At the top of the movement, you should look like a ballerina on her toes.
Must Watch: Dorian Yates Discusses Steroids With Joe Rogan
5. Not Stretching
Dorian Yates relied on stretching to get the best bang for his buck. Benefits of stretching include:
According to research, stretching between sets can help increase your flexibility.
Improves your range of motion.
Improves your performance during your workouts.
As per a study, stretching can help increase blood flow to your muscles.
Reduces chances of injuries.
After every set of every exercise, Yates stretches out the muscle and lets it relax. He says that if he did not stretch his calves between sets, they would cramp up so severely that he would not be able to finish his workouts.
Watch: Dorian Yates Calls His Career-Ending Injury A “Blessing In Disguise” | GI Vault
Dorian Yates Calf Workout
The Shadow kept it simple when it came to his workouts. Ready for the big reveal? You might want to sit down for this one. Here it goes:
1. Standing Calf Raise: 2 sets of 10-12 reps
2. Seated Calf Raise: 1 set of 10-12 reps
Boom! You weren’t expecting this, were you?
From the lead-up to this section, you might have guessed that Dorian did not do more than 10 sets of calf exercises, but just three sets? To be honest, we were just as shocked when we learned about this calf workout.
According to Dorian Yates, together, these two exercises chisel your calves with those deep, rocky strata and jutting promontories that indicate total development. Adding other movements, sets and reps is superfluous and may even amount to overtraining.
Related: Throwback: Dorian Yates Does The Most Intense Calf Training Ever!
Dorian Yates Calf Training Guide
1. Standing Calf Raise: 2 sets of 10-12 reps
Dorian Yates usually goes heavier on the standing calf raise, so he likes to start his calf workouts with this exercise. He does only one warm-up set of 10-12 reps and follows that with one all-out failure set of 10 reps, plus one or two forces reps in the end.
Yes, you heard it right. One out of the two sets is a warm-up set.
“I always work the bigger muscle, the gastrocnemius, first with standing calf raises. Then I do seated calf raises for the soleus. Once the gastrocnemius is fatigued, it’s easier to hit the soleus more directly.” – Dorian Yates
Steps:
Secure your shoulders under the pads of a standing calf raise machine. Place the balls of your feet at the edge of the elevated footrest.
If you do not have access to a standing calf machine at your gym, you could use a Smith machine by placing an aerobic step under the Smith machine bar.
Keep your legs straight, with just a very slight bend in your knees, and press your heels down toward the floor to stretch your calves.
Your heels should be only a few inches away from the floor at the bottom of the movement.
Raise your heels by contracting the calf muscles to rise as high as you can on the balls of your feet.
Pause and contract your calves at the top of the movement.
Lower back to the starting position with a slow and controlled motion.
Repeat for recommended reps.
2. Seated Calf Raise: 1 set of 10-12 reps
Dorian Yates does not feel that a warm-up set is necessary on the seated calf raises, so he performs one all-out set for 10 reps, plus one or two more forced reps at the end.
Steps:
Take a seat on the calf machine and place the balls of your feet on the platform with your toes pointed forward.
Position the base of quads under the knee pad and allow your hands to rest on top.
Extend at your ankles and release the safety bar.
Lower your heels until the calves are fully stretched and your heels are only a few inches away from the floor.
Extend the ankles and lift your heels as high as you can without using momentum or a bouncing motion.
Pause and contract your calves at the top of the movement.
Slowly return to the starting position.
Repeat for recommended repetitions.
Remember: It took Yates nearly 10 years to evolve to his one-main-set-per-exercise strategy. Beginners and intermediates should perform two or three sets per exercise.
Conclusion
We know what you are thinking. Just two exercises and three sets in the name of calf training?
That is Dorian Yates’ intensity for you.
There is a lesson to be learned through this training routine. The 80/20 principle applies to your workouts as well. 80% of the output results from 20% of all inputs. So, stop wasting your time performing 15 sets in your calf workouts and focus on doing six sets of the Dorian Yates calf workout well.
Who do you think has better calves than Dorian Yates? Let us know in the comments below. Also, be sure to follow Generation Iron on Facebook, Twitter, and Instagram.
Julius Maddox Easily Bench Presses a Massive 635Lbs For Reps
Julius Maddox reps out 635lbs and makes it look easy.
Bench press king Julius Maddox just recently showed why he had the title pressing 635lbs for reps in his recent training. Maddox is on the hunt to conquer the 800lb bench press and this kind of training is preparing him nicely for the task.
There just some human beings that simply defy logic. These are the kind of people that can achieve such Herculean levels of strength that it leaves you scratching you head. These people have far surpassed what it means to be human. Powerlifting champion and bench press king Julius Maddox is one such individual.
Currently holding the world record bench press at an astonishing 782lbs (354kg), Julius Maddox is the king of benching. While there are some solid competitors hoping to challenge his reign, Maddox is holding on strong to the title. His current goal of benching 800lbs is still in reach. Unfortunately Maddox was unable to achieve the goal in his last attempt.
With that said, Julius Maddox isn’t giving up on 800lbs. He’s dusted himself off and returned to the lab in hopes of eventually conquering the massive task. In order for him to accomplish the feat he’ll have to be consistently in the gym.
Going for max lifts can certainly be effective, but building endurance is also a necessity. As such Julius Maddox is repping out a massive amount of weight during certain session. In a recent session Maddox benched 635Lbs for reps and made it look easy.
If he continues to put in solid training like this there’s no doubt that Julius Maddox will achieve the nigh impossible feat of 800lbs.
Do you think Julius Maddox can hit his goal of 800lbs?
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.
2021 Toronto Pro Supershow: Top Competitors To Watch
Here is a preview of the 2021 Toronto Pro Supershow!
The 2021 Toronto Pro Super Show is among us. It will take place on Dec. 5 in Toronto, Ontario, Canada. This is the biggest event of the year that takes place in Canada and is an honor for any competitor to win. This will also earn winners qualification to the 2021 Olympia.
This is the first event of its kind since 2019. The Toronto Pro last year was cancelled to the Covid-19 pandemic. Now that it is back, competitors are as motivated as ever. This event will feature competitors from the Men’s Open, Men’s 212, Classic Physique, Men’s Physique, and Women’s Bodybuilding divisions.
When taking a look at the field, it is highlighted by Men’s Bodybuilding. The field is smaller than usual but still features some talent that will put on an exciting show. Let’s take a look at some of the top competitors that will be present in Toronto.
Quinton Eriya
Eriya will be one of two returning competitors from the 2019 event. This was his professional debut and finished sixth in Men’s Open. Since then, Eriya has competed in three big shows and finished in the top-10 in all of them. This includes the 2020 New York Pro and 2021 Romania Muscle Fest Pro. At 26 years old, Eriya has a chance to punch his ticket to the Olympia by winning a show he is familiar with. He recently returned to stage after having surgery to treat Gynecomastia in 2020. Now, he can continue to make a name for himself.
Joseph Seeman
Seeman returns to the stage in Toronto after placing fourth in 2019. This was one of the best finishes of his career. Since then, Seeman has made an appearance at th 2020 California Pro and 2020 Chicago Pro. Seeman also has two sixth-place finishes this season at the Arnold Classic UK and Legion Sports Fest Pro. Seeman continues to improve each time he steps on stage. As a returning competitor in Toronto, he is a name that can be considered to win it all.
Joel Thomas
Hailing from Tallahassee, Thomas makes frequent appearances during the Tampa Pro. This year, he finished seventh, matching the best finish of his career. The time has come for Thomas to qualify for the Olympia and it can be done with a victory here. He is one of many competitors with a chance to win in Toronto as the field is as even as ever.
Victor Rea Cano
Rea Cano has not competed much this year but he put together a strong campaign back in 2018. This is where he finished sixth at the Vancouver Pro before making appearances at the Tampa Pro and Prague Pro. A native of Mexico, Rea Cano recently made the trip to Bucharest to compete in the Romania Muscle Fest Pro back in November. This gave him a chance to see where he stacks up against similar competition. That is what he will do again heading into this show in Toronto.
For more news and updates, follow Generation Iron on Facebook, Twitter, and Instagram.
The Best Way To Build Your Butt
Best Butt Building Exercises
Turning a flat butt into a round and muscular butt can take some time and effort. Running on the treadmill or spending some time on other cardio equipment isn’t going to budge the needle for you if you’re looking to transform your rear.
If you want to build a peach emoji ? like butt, you need to switch between the compound (multi-joint) and isolation (single-joint) exercises. If your glutes are lagging as compared to the other muscle groups, you should dedicate entire workouts to training your butt.
1. Squats
Squats are an overall leg building exercise. While performing the squats and every other glute building exercise, you need to make sure you go deep. Ass to the grass is the way to go while performing the butt building exercises.
Going below parallel on the squats will target your butt effectively. Pausing at the bottom of the movement for a couple of seconds will fill your rear with lactic acid. Put more focus on your glutes by not locking out your knees at the top of the movement.
2. Donkey Kickbacks
Donkey Kickbacks are an excellent isolation exercise for building muscle mass in your glutes. If the bodyweight version of the kickbacks feels easy, you can add resistance by using weights.
Get into a kneeling push-up position on an exercise mat. The bend of your knee should create a 90-degree angle between your calf and hamstring. Exhale and lift your right leg until your hamstring is in line with your back. Return back to the starting position and repeat for the left leg.
3. Lunges
Lunges target your glutes and quads and can help in building muscle definition. You can try the standing, alternating or walking lunges to target your glutes. Bulgarian split squats are another variation of the lunges which can help you in developing your butt.
Start with holding dumbbells on each side. Bring your right leg forward and perform a lunge so your right knee is only an inch away from the ground. At the bottom of the movement, your right calf, and left quad should be parallel to the floor. At the same time, your left calf and right quad should be parallel to each other. Return to the starting position and repeat for the left leg.
4. Hip Thrusters
Hip thrusters are one of the most underutilized exercises when it comes to glute training. Most people make the mistake of going through the motions while performing this exercise. You should pause and squeeze your glutes at the top of the movement to get the best results.
Lie with your upper back at the side of a flat bench and place a barbell on your quads. Your feet should be flat on the floor. Your butt should be an inch away from the floor at the bottom of the movement. Your back, glutes, and hamstrings should be in a straight line at the top of the movement.
5. Dumbbell Sumo Squats
Using dumbbells while performing the sumo squats help you in increasing your range of motion. Stand on an elevated platform like the aerobic steps or a couple of benches to further increase your range of motion.
Hold a dumbbell between your legs and perform a squat without bending your back. Pause for a couple of seconds at the bottom of the movement and don’t lock out your knees at the top to target your glutes efficiently.
Which are your favorite glutes 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 5 Biggest Planking Mistakes You Need To Stop Making
Portrait of young muscular man with bare chest doing plank exercise on floor during workout in modern gym
Most Common Planking Mistakes
Planks have a cult following amongst people who want stronger cores and shredded midriffs. While you might find several people performing the planks at your gym, only a few of them do them correctly.
If you’re reading this article, chances are even you’re making the five mistakes mentioned below while performing the exercise. Sit up and take note because fixing these errors can take your core game to the next level.
The Hanging Crotch
Yes, you read it right. The hanging crotch is a real planking problem. As easy as they might look, performing the planks can be hard, especially for beginners. A weak core tends to drop down from the correct position where the torso and lower body are in a straight line.
If you don’t have someone to correct your form, filming yourself while holding the plank can be a good way to review your set. Letting your torso hang below the straight line can result in the recruitment of your shoulders which can take away the tension from your midriff.
Forming A Bridge
While performing the planks, the fatigue which makes the torso hang low for some people can force the others to form a bridge. Both of these situations take the tension off the primary muscles and put them on the secondary muscles.
Some people lift their hips while planking to take the tension off their core. If you feel the fatigue setting in, it’s better to take a 5-10 second breather in-between your set rather than using a cheating posture.
Head Position
The head position is one of the most overlooked aspects of planking. Most of the people have the incorrect head position as they tend to look up straight or to their sides. Having a wrong head position while planking can cause neck pains in the long run.
Your neck will have the least amount of friction when it is in a straight line with the rest of the body. In an orthodox plank, you should be looking straight at the floor. Avoid moving your head to keep the tension on your mid-section.
Limb Position
Do you ever consider where and how you place your legs and arms while getting in the planking position? Most people don’t, and this is why they leave gains on the table. Some people make the mistake of keeping their hands interlocked and their legs placed together.
In the correct planking position, your feet should be placed shoulder-width apart and your elbows should be planted under your shoulders. Your upper arms should be parallel to each other, and your hands turned into fists.
TuT
TuT or Time Under Tension is arguably the biggest variable in the results you’ll see from the planks. If you’re a beginner, start by planking for 30-seconds and add 15-seconds every week as you get better at the exercise.
As you’re planking, make sure your core is tight and you’re focusing on contracting your abdominal. The more tension you can get on your abs while holding the right form, the better your results will be.
Which is your best planking time? Let us know in the comments below. Also, be sure to follow Generation Iron on Facebook and Twitter.
*Header image courtesy of Envato Elements.
Bradley Martyn Workout For Massive Full Body Growth
This workout from Bradley Martyn will fire up your muscles to see huge growth.
Bradley Martyn is a pro bodybuilder, personal trainer, and online personality who uses his platform to show off workouts and inspire others. Knowing how hard it can be to see the gains you want most, Bradley seeks to promote only the best content for all his viewers.
So many people claim to know the best tips for fitness. But it can be more than challenging for us to really know who is telling you the truth and who is flat out lying. We have busy schedules and need to find the right workouts that fit into our lifestyle without completely draining us. So, on top of a hectic search for the right person, you’re just cooked from all that work you put in for the day. So, let’s use professional athletes as resources to grow and better ourselves. Bradley Martyn is a great one to take note of for he knows what it takes to get that massive physique and will be honest about the entire approach.
Bradley has built up a great routine over the years and with tough training, smart nutrition, and only the best supplementation, he has been able to tackle all his goals.
Full Name: Bradley Martyn
Weight
Height
Date Of Birth
235-245 lbs.
6’3’’
05/22/1989
Division
Era
Nationality
Bodybuilder, Online Trainer, Social Media Personality
2000, 2010
American
This week long workout is exactly what you need for it will boost your growth, aid in that shredded aesthetic, and give you new and challenging workouts that will only steer you in the right direction.
About Bradley Martyn
Bradley Martyn is a social media influencer and physique competitor who knows a thing or two about fitness. His YouTube video channel has garnered great support and popularity and his mission is to get his followers to be lean, feel great, and learn the healthy habits to keep it all going. He is a competitor who has won events including the 2011 NPC Southern California Championships and the 2013 NPC Phil Heath Classic.
While he knows how to compete and train to be the best, his main drive is his YouTube channel which has afforded him Internet fame, a stable way to make money as an entrepreneur, and a way to help people change their lives. His company Rawgear is a great way to find apparel, eBooks, and many more resources to help you on your own personal journey and with your workout routine.
Bradley Martyn’s Training Routine
Let’s take a look at this week long training plan from Martyn so we too can look and feel great while aiding in your training and performance goals. While each day may seem as though there aren’t many exercises, what you’ll find is that this will allow you to lift more weight and fatigue will be more attainable to fight through.
For those looking for a little more pump at the end, you can always add in drop sets to really target those muscles deep within so they too can get a good workout. Really focusing on time under tension and creating as much resistance as possible is something to take note of as well. With some of these exercises like lunges, dips, or push-ups, you can add weight or use resistance bands to give you that extra bit of a boost for your chest day or arm day routine to boost training.
Monday – Back Day For Strength
Exercises
Sets
Reps
Wide Grip Lat Pulldown
3
10
Dumbbell Row
3
12
Bent Over Barbell Row
3
10
Pull-Ups
3
15
Tuesday – Chest Workout For The Ultimate Pump
Exercises
Sets
Reps
Bench Press
3
10
Incline Dumbbell Press
3
10
Machine Chest Press
3
8
Dips
3
15
Weighted Push-Ups
3
12
Wednesday – Legs For Tree-Trunk Thighs
Exercises
Sets
Reps
Squats
3
10
Front Rack Lunge
3
8
Leg Extensions
3
12
Lunges With Dumbbells
3
12
Thursday – Arms For those Bulging Bis & Tris
Exercises
Sets
Reps
Close-Grip Barbell Bench Press
3
8
Bicep Curls
3
10
Seated Cable Curls
3
10
Seated Overhead Triceps Extension
3
10
Standing Barbell Curls
3
12
Friday – Shoulders For That Boulder Look
Exercises
Sets
Reps
Dumbbell Press
3
10
Front Raise
3
10
Dumbbell Lateral Raise
3
10
Cable Face Pulls
3
12
Shrugs
3
15
Best Supplements For The Best Gains
When it comes to tackling all of your gains, looking towards the best supplements can be a sure fire way to see results. For those looking to maximize growth and repair, check out a protein powder, for this will pump you with that vital protein to keep you growing. For that pre-workout boost of energy, a pre-workout supplement will be what you need for it will increase energy and focus and catapult you to the next level. Other notable supplements to try are creatine, BCAAs, fat burners, and multivitamins, all of which can help aid in their own respective ways.
Wrap Up
This workout from Bradley Martyn is a monster workout for men looking to fire up their muscles to only see growth. What this workout does is offer a fantastic strength based training plan from someone who knows how to work and get the job done. Taking notes from the pros is something we can all do more of, especially when it comes to our fitness goals. By following a good nutritional plan, giving our bodies the best with a solid supplementation routine, and finding the perfect plan to attack our goals, those desired gains are not far away. Give this workout a try and start to see that shredded aesthetic really take shape as you start to lift more weight.
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 Bradley Martyn Instagram
Nick Walker Shares Full Day Of Eating A Total Of 4,567 Calories
Nick Walker took viewers through a typical, six-meal day.
Nick Walker continues to be one of the fastest-rising stars in bodybuilding after what was an incredible rookie year. He has built one of the most monstrous physiques and it cannot be done without elite offseason training. Walker knows how to plan his diet, along with training and supplements, to get the best out of himself.
Walker frequency posts workouts on his YouTube page for viewers to try out themselves. Recently, the 27-year-old bodybuilder took us through a full day of his diet plan. This included six meals the totaled 4,567 calories.
It is not surprising to see Walker take his diet as seriously as he does. This is essential as he continues to gain nutrients and build a physique that is needed to accomplish great things. Walker was champion of the Arnold Classic back in September and finished fifth in his first Olympia.
Let’s take a closer look at a full day of Walker’s diet. It begins with his morning supplementation. This includes a multivitamin, Vitamin C, tumeric, revive heart, revive prostate, revive blood pressure, revive liver, revive kidney, omegas, Vitamin K2 & D3, and bergamot.
Meal One (Pre-Workout)
Chicken
Onions
Peppers
75 grams of grains
80 grams banana
100 grams blueberries
20 grams almond butter
One hour after eating, Walker takes more supplements. This time it is 20 grams RAW AA, RAW BUMP, RAW Intro Workout formula, and creatine.
Meal Two (Post-Workout)
Chicken
2 eggs
Meal Three
Steak
Jasmine rice
Onions
Peppers
2 eggs
Meal Four
Chicken
Peppers
Onions
Jasmine rice
Cinnamon
Garlic spices
Meal Five
Chicken
Peppers
Onions
Jasmine rice
Meal Six
Steak
Onions
Peppers
Brownie
Almond buter
Before the night is over, Nick Walker takes RAW sleep, magnesium, Pepsin GI, vitamin C, and Glucose all after his last meal. Throughout the day, Walker admitted that it is a bit tough around meal five. This is why he likes to use different spices to shake things up a bit. This will avoid getting bored with the same blend of spices and flavors.
Walker has three consistent parts of his meals — rice, onions, and peppers. He believes that cream of rice is especially optimal for meals. Walker also admits that the peppers and onions are an important way to flavor proteins.
Throughout the video, Nick Walker lets viewers into what he eats and how he prepares his meals. It is always interesting to see how the best of the best prepares and trains on a day-to-day basis. Walker is coming off an enormous year and there could be plenty more to look forward to in the future.
For more news and updates, follow Generation Iron on Facebook, Twitter, and Instagram.
Tiffany Chapon Beats Squat World Record During Training Session
Tiffany Chapon completed a squat slightly over the world record in a recent training session.
A new wave of powerlifters is coming and Tiffany Chapon is one of the up-and-coming athletes to watch. The 20-year-old lifter already has a strong resume and continues to impress. In training, the 47kg competitor keeps putting up big numbers and this could lead to something special in competition.
Most recently, Chapon shared a video on Instagram showing a 153.5kg (338.4lb) squat. It is important to note that this is one full kilogram more than the current world record in the 47kg division.
“Squat: 153.5 kg (unofficial wr). I failed this bar 5 minutes before but I’m slowly learning to understand and listen to myself. I’m happy the technical adjustments are paying off.”
While Chapon’s lift cannot be officially recognized as a world record, it is noteworthy that she was able to top it in training. This is a lift that is more than three times her bodyweight at the time. Chapon admitted that she failed the first attempt but was able to make adjustments to succeed the next time around. This means that she is learning each day and it a scary thought for opponents.
Chen Wei-Ling of Taiwan holds the current world record but Chapon could be coming for it soon. This is not the first time that the French powerlifter has put up big numbers in the gym.
Tiffany Chapon also topped the world record total of 408kg (899.5lb) in a training session. This record is held by Heather Connor. Unofficially, chacon added a 96kg bench and has totaled 411kg in total. She has put in some serious work since beginning her career at age 19.
This is when she made her debut during the 2020 FFForce Silent Worker Meet. Since then, Chapon has appeared in six sanctioned events and has won four of them. She now competes at 47kg but has multiple world records in the 43kg division. These include raw squat (122.5kg), deadlift (146.5kg), and total (339kg).
During the 2021 FFForce Girl Power competition, Chapon put up her best day. She posted a total of 402.5kg, which is currently the this heaviest total on record in IPF competition. Wei-Ling and Connor are the only two competitors to log a heavier total.
Tiffany Chapon has already logged plenty of world record lifts in her young career. As she matures a bit in the sport, there are more to go down. Chapon could have her eye on the squat record next given her recent lifts and is learning the technical side of the sport. This means she is going to improve and gain strength rapidly.
For more news and updates, follow Generation Iron on Facebook, Twitter, and Instagram.