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Nick Walker Pays Tribute to the Late Shawn Rhoden
Nick Walkers pays tribute to Shawn Rhoden.
During his recent guest posing, Nick Walker took the time to pay tribute to the late Shawn Rhoden who passed away this past weekend. The up and coming bodybuilder gave a heartfelt speech paying respects to the Rhoden who had a massive influence on not only Walker but many other prospective bodybuilders.
The bodybuilding world is still reeling from the passing of 2018 Mr. Olympia Shawn Rhoden. His death was not only sudden but a reminder that even those we hold as examples of strength and health can still pass away suddenly. The cause of Rhoden’s death was declared to be from a heart attack. A truly sad and shocking turn of events.
One of the most complete bodybuilders in the modern era, Shawn Rhoden brought a classic touch to the stage. His physique was balanced, muscular, and absolutely shredded. He was the epitome of a well put together bodybuilder with an aesthetic frame. His victory at the 2018 Olympia sparked a major shift in the industry as he was able to overcome the nigh unbeatable Phil Heath, effectively ending his Olympia reign.
Shawn Rhodes was a true inspiration to those aspiring to step on stage. While he was by no means a mass monster, Rhoden was able to contend with the best of the best with his own brand of modern bodybuilding. Those fans who appreciated the classic silhouette of Golden Era bodybuilding appreciated Shawn Rhoden.
Many figures in the bodybuilding world were also influenced by Shawn Rhoden. One such competitor is 2021 Arnold Classic champion Nick Walker. On the rise in the Open Bodybuilding division, Walker continues to impress as he gains more and more momentum.
Nick Walker most recently performed a guest posing routine to showcase his current physique.
Tribute to a Legend
But Nick Walker didn’t only pose at the show. The up and comer took time to give praise and tribute the fallen Shawn Rhoden who played an influence on his own rise through the ranks.
R.I.P let’s all hug all loved ones a little extra not just today but everyday.
Powerful words from Nick Walker indeed. The Generation Iron team again extends condolences to the family and friends of Shawn Rhoden.
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News and Editorial Writer at Generation Iron, Jonathan Salmon is a writer, martial arts instructor, and geek culture enthusiast. Check out his YouTube, Instagram, Twitter, Facebook, and Sound Cloud for in-depth MMA analysis.
The Brandon Hendrickson Workout To Seriously Shred & Sculpt
This workout from Brandon Hendrickson can give you that physique others will envy.
Brandon Hendrickson is an IFBB pro bodybuilder competing as a Men’s Physique competitor. Since earning his pro card, he has made a great career for himself competing in top tier events like Mr. Olympia and the Arnold Classic. With a massive following on social media, Brandon uses his platform to promote himself as well as inspire others.
For those of us looking to get a great workout and really capitalize on our gains, finding that fun and effective routine can be challenging. With so many out there, the choices do seem endless with the opportunities online. But with so many claiming to know what to do, it can be hard to weed through all the nonsense. Taking notes from accomplished professional bodybuilders and other athletes is a sure fire way to achieve this for they’ve done it all before.
As someone who knows what it takes to compete on the biggest stages, Brandon tailors his workouts to only see gains and continue to sculpt his shredded aesthetic that both fans and judges will love.
Full Name: Brandon Hendrickson
Weight
Height
Date Of Birth
185-195 lbs.
5’8”
06/16/1987
Division
Era
Nationality
Men’s Physique
2010
American
This workout from Brandon Hendrickson will target all your muscle groups to give you a well-rounded physique. By targeting these muscles with isolation and compound movements, you give your body a nice mix to add variety and constantly challenge them to grow.
About Brandon Hendrickson
Brandon Hendrickson is from Chicago, Illinois and always enjoyed lifting on the side while playing sports like wrestling, track and field, and football. He always wanted to model as a young child and while going to college, he also worked with a modeling agency. As fate would have it, he soon came to love lifting and fitness became more than just a hobby, but a part of his life, thus launching this newfound career he has today.
Brandon earned his pro card in 2013 after winning the NPC National Championships that same year. Since then, Brandon has competed with the best, winning top events like Mr. Olympia and the Arnold Classic, as well as competing in other large competitions across the globe. With a large following on social media, he posts workouts and plenty of photos to keep his fans engaged and inspire others to see results like he does.
Brandon Hendrickson Workout
Brandon is always looking for ways to challenge himself to see continued growth. This workout covers all your muscle groups so you can specifically target certain areas, while also adding nice variety to provide for some muscle confusion. If it is getting close to competition time, Brandon will add more training time with longer sessions to burn more fat. For those who want to bulk, think about shortening your sessions and focusing more on heavy lifting.
Let’s take a look at this workouts from Brandon including chest, back, legs, shoulders, biceps and triceps, and of course, core.
Chest
Exercises
Sets
Reps
Machine Press
3
10
Pec Deck
3
12
Bench Press
3
10
DB Flys
3
10
Push Press
3
8
Shoulders
Exercises
Sets
Reps
Lateral Raise
3
12
Reverse Machine Press
3
10
Upright Row
3
8
Front Raise
3
12
Legs
Exercises
Sets
Reps
Walking Lunges
3
12
Lying Leg Curl
3
12
Leg Press (High Feet)
3
10
Leg Extension
3
12
Barbell Squats
3
10
Leg Press (Narrow Stance)
3
8
Back
Exercises
Sets
Reps
Low Cable Row
4
12
One Arm Row
4
12
Underhand Row
4
10
Lat Pulldowns
4
10
Biceps & Triceps
Exercises
Sets
Reps
Triceps Pushdowns
3
10
Machine Dips
3
10
DB Triceps Kickbacks
3
12
Concentration Curls
3
10
Single Arm Machine Curl
3
10
Alternating Dumbbell Curl
3
12
EZ Bar Curl
3
10
Core
Exercises
Sets
Reps
Hanging Leg Raises
3
20
Windshield Wipers
3
15
Seated Crunch
4
15
Rope Crunch
3
20
Brandon’s Nutrition
When you look at Brandon, you see an absolutely shredded athlete. This is a result of his hard work in the kitchen as well. He eats quite clean and only focuses on whole foods with things like fish, green vegetables, whole grains, nuts, seeds, and lean meats. This leaves really no room for sugar, alcohol, and those much desired sweet treats. Of course, Brandon will indulge once in a while with some food he enjoys, but on the whole, he is committed to eating as clean as possible to see real desired results.
Best Way To See Huge Gains
The best way to see huge gains is through a proper supplementation routine. With the right supplements, you can easily add to your training and nutrition routines to get adequate nutrients into your body vital for growth and recovery. A pre-workout or BCAA supplement are perfect for your pre- and mid-workout needs, while a protein powder will work wonders for you post-workout. Along with this comes great supplements like creatine, fat burners, and multivitamins to boost strength, shed unwanted fat, and keep you healthy overall so you spend more time in the gym and less time out of it.
Wrap Up
This workout from pro bodybuilder Brandon Hendrickson is exactly what you need to see huge gains. With a great workout targeting all of those muscle groups, it is easy to achieve those desired goals and really give yourself a shredded physique, like Brandon himself. Taking notes and advice from those pros who have gone before us is a great way to see serious gains for they’ve done it and are living proof of the results. We know you want a great physique so give this workout from Brandon a try and let us know how you feel. You won’t be disappointed with the work you put in.
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 Brandon Hendrickson Instagram
Berry De Mey Makes Statement On Health Around Bodybuilding
Berry De Mey is the latest to make comments on how to improve health around bodybuilding.
Berry De Mey is a Hall-of-Fame bodybuilder who built one of the best physiques in the world during the 1980’s. The Dutch bodybuilder remains in incredible shape to this day thanks to his overwhelming dedication. De Mey clearly cares about the sport of bodybuilding and he is the latest to make comments about the health of today’s competitors.
De Mey took to Instagram and made a statement on his story calling today’s athletes to focus on their own health.
“People, bodybuilders, please, be carefully. For yourself and for everyone who loves you dearly.Stay in shape, work on your health for the most important game you will ever play…your life.”
It has been a tragic year in the sport of bodybuilding. The death of Shawn Rhoden has hit bodybuilding hard. The former Mr. Olympia passed away of a heart attack and many athletes have posted to social media or spoken out in memory. This message from De Mey comes after the tragic news and he is not the first to speak out.
Arnold Schwarzenegger made comments back in October about how to potentially make changes. This came after the death of George Peterson just days before the Olympia competition. Peterson was in Orlando preparing to compete.
“YOU WOULD THINK THAT THE HEAD TRAUMA FROM MMA AND FOOTBALL WOULD OUTWEIGH THE ORGAN FAILURE IN BODYBUILDING, BUT BODYBUILDING IS MUCH, MUCH WORSE. WE NEED TO FIX THAT, BECAUSE BODYBUILDING SHOULD BE ABOUT PROMOTING HEALTH AND FITNESS. I DON’T KNOW IF THE ANSWER IS MORE TESTING OR PROMOTING THE SMALLER DIVISIONS MORE. WHAT DO YOU GUYS THINK?”
Berry De Mey has been in bodybuilding for over 40 years. He began training when he was 15 years old. He quickly entered competitions at the age of 17. De Mey saw great success in junior competitions and quickly moved up to the senior level. This was highlighted in 1982 when he won the IFBB Mr. Europe competition. De Mey won the senior competition as a junior and became the second ever to do so — along with Arnold Schwarzenegger.
De Mey appeared on stage in three Olympia competitions. In 1988, he finished third and this was his highest finish at the biggest competition of the year. Unfortunately, De Mey tore his pec at age 27 and this hindered his progress significantly. De Mey was able to return to competition one final time in 1994 during the Arnold Classic.
Berry De Mey put together an incredible career and one that will always be remembered. He is still an influential name in bodybuilding so when he speaks, people listen.
For more news and updates, follow Generation Iron on Facebook, Twitter, and Instagram.
Vegan Protein for Bodybuilding – Why it Makes Sense
Vegan Protein for Bodybuilding – Why it Makes Sense
When most people think of bodybuilding, they think of steak for breakfast, bowls of chicken and rice, and huge whey protein tubs. However, a vegan diet is a legitimate way to build muscle. More and more athletes and bodybuilders are switching to a cleaner way of eating, enabling them to perform their best (perhaps even better!)
The proof is in the tub; it is absolutely possible to build muscle on a vegan diet, and vegan bodybuilding is becoming increasingly popular. The principles are the same; you need to eat the right amount of calories with the right macro balances. If you do that with a plant-based diet, you may find that you have more energy, you recover quicker, and you are ready to tackle new challenges.
All that being said, if you are a vegan bodybuilder, then it becomes even more important to supplement with a vegan protein powder. An extra protein boost that your body can easily absorb could be essential to your vegan diet, especially after working out. What are you waiting for? Ditch out the whey for pea and rice protein. If you are looking for a quality, all-natural product, I recommend National Bodybuilding Co. Full Prep Vegan Protein.
Benefits of Vegan Bodybuilding
There are increasing health concerns about dairy including its implications on heart health, digestive health, and even the likelihood that someone develops cancer. Evidence-based research has also shown that contrary to what the dairy industry has been telling us, it has little to no effect on bone health.
Reduction of Digestive Stress
Dairy is a source of digestive stress for many people, for the simple reason that we are not made to consume it. Milk is full of growth hormones and fat, meant for a baby calf, and most humans would fair better if they cut it out of their diet.
Many whey and casein protein powders result in unexpected side effects such as feeling bloated, gassy, and low on energy. If you are bulking up, then you need a protein supplement to reach your peak performance. However, it is important to have one that is easy to digest and allergen-free.
Diet Diversity
Getting proteins from a vegan diet means a wide variety of nutrition. Vegan protein contains beneficial vitamins and minerals, fiber, fatty acids, and a range of probiotics. Most high-quality vegan powders are also organic, non-GMO, soy-free, and gluten-free.
On the other hand, meat and dairy can contain harmful chemicals and antibiotics unless you can commit to a strict grass-fed meat diet, which is very expensive!
Health Benefits
So long as you reach your macros and consume a healthy vegan diet with sufficient protein, you should notice more energy, less inflammation and pain, and quicker recovery. One study comparing vegan and omnivore gut-microbiota showed that vegans had fewer pathobionts and a greater abundance of protective species as well as reduced levels of inflammation. (1)
Environmentally-Friendly
Vegan bodybuilding is also more sustainable and ethical. Production of vegan protein uses less water, fuel, and land than animal protein. (2)
Whey Protein Vs. Vegan Bodybuilding
Whey protein is an animal protein derived from milk, it is widely accessible, and you can find plenty of cheap products in a wide range of flavors. Whey contains branched-chain amino acids such as isoleucine, leucine, and valine, building blocks of muscle. The bioavailability of these amino acids is optimum for protein synthesis and enables faster muscle building, leading to muscle mass gain.
This is great if you don’t suffer any of the nasty side effects of whey, such as gas, diarrhea, and bloating. And while there are many great flavors available, this is usually because of artificial sweeteners that are often harmful. They are usually heavily processed, which depletes the nutritional quality, especially in cheaper products. This, paired with the dairy industry’s devastating effects, has left many people looking for alternatives.
Plant-based protein such as pea, hemp, soy, and brown rice are great alternatives. A clinical study in 2013 showed that brown rice protein was equal to whey when measuring strength gain, and recovery. (3) They are much less likely to cause negative side effects and are often created with more natural ingredients.
Whey has a complete profile of amino acids, whereas plant-based proteins can be lacking. No one plant can give the same nutrition as meat. As such, the variety is required. However, protein powders containing both pea and brown rice proteins will provide you will all of the amino acids found in whey, which makes vegan bodybuilding possible.
How to Make Sure You Get Enough Protein With Plant Foods
Whether you are eating meat or not, your protein intake should be the same if you want to put on sufficient weight per day. Although the amount of protein you need depends on how active you are, your individual muscle mass and body weight, and your health and fitness goals. On average, you need around 0.8 grams of protein per pound of lean body mass. (4). If you really want to see gains, it is a good idea to create a meal plan to ensure that you are getting enough protein throughout the day.
It is difficult to succeed at weight loss and, at the same time, gain muscle. Most bodybuilders will first gain weight and then cut down while easing enough protein to retain muscle. If you are trying to gain bodyweight without animal-based products, you will need to eat a lot to get enough calories. It is also a good idea to take a vitamin B12 supplement, as vegans are often deficient and it has many benefits.
On average, you could be aiming for around 25 grams of protein per meal, and your macronutrient percentages should include around 25-30% calories from protein. This is easily accomplished with animal products, but for vegan bodybuilders, this can pose problems. Although there are plenty of protein sources in vegan foods (oats, lentils, beans), they tend to be carb-heavy. This means it is difficult to get the macros optimal for vegan bodybuilding.
There is also debate on the bioavailability of vegan protein (how well your body absorbs it compared to meat protein.) Including plenty of fruits and vegetables into your diet can help your body to absorb protein. Green foods like broccoli and spinach are particularly effective. To be a high protein vegan, it is a good idea to supplement your meal plan with a plant-based protein source to maximize muscle. This helps you avoid the carb-heavy downsides of other vegan protein supplements while still maximizing your muscle without eating meat.
Top 3 Vegan Proteins
National Bodybuilding Co. Full Prep Vegan Protein
National Bodybuilding Co. Full Prep Vegan is designed for bodybuilders to hit their goals faster. A 100% natural and organic powder, this will work for a number of benefits like muscle growth and recovery, as well as enhancing overall performance.
National Bodybuilding Co. Full Prep Vegan Protein offers a blend of Pea Protein and Rice Protein to provide a full profile of amino acids, allowing for optimum muscle repair and recovery.
Designed for bodybuilders, athletes, and gym-goers, it has been tested and formulated using the highest quality ingredients. It stimulates muscle growth and recovery and aids your metabolism to help you burn fat.
The ingredients are:
Organic Pea Protein (12,5g) – Organic pea protein sourced from yellow split peas. Pea protein has an abundance of BCAAs: valine, leucine, and isoleucine.
Pea is a healthy and effective source of protein and promotes feelings of fullness and cardiovascular health. (5) (6)
Organic Rice Protein (12,5g) – High in protein and low in calories, rice protein, is ideal for building muscle and staying lean. Studies have shown that rice protein is as effective as whey at improving muscle growth when taken after weight training.
Transparent Labs Organic Vegan
Code GENIRON10 For 10% Off
Transparent Labs Organic Vegan is a 100% vegan protein powder with 24g protein that is easy on your digestion system. With no artificial additives, this is great for weight management and muscle growth.
Transparent Labs Organic Vegan is 100% vegan with a great protein base of 2:1 rice to pea protein. Packed with 24g of protein and 4g of fiber, this is easy on your stomach and great for muscle growth, recovery, and weight loss or management.
With two great flavors in French Vanilla and Chocolate, this protein has zero artificial flavors and sweeteners and is USDA Organic Certified. A transparent and honest label lets you know everything in this great vegan protein.
Kaged Muscle Plantein
Code GENIRON10 For 10% Off
Kaged Muscle Plantein is a premium vegan protein that builds muscle like whey without the dairy. Superior texture and taste is matched by 300% more absorption so those nutrients hit you harder.
Kaged Muscle Plantein is a great plant-based protein powder for those looking for a clean, naturally flavored supplement. Building muscle like whey, this has 300% absorption so those nutrients hit you harder.
Great flavors and a complete profile of EAAs and BCAAs, this protein is free of soy, dairy, lactose, and gluten giving you a great plant-based option for all athletes.
Wrap Up
Plant-based and vegan proteins are great options to rival whey protein for those sensitive to dairy, following a vegan diet, or just curious about other protein options. The right protein powder will give you great benefits to growth, recovery, and weight loss and these vegan powders are perfect for athletes of all sports.
Generation Iron may receive commissions on purchases made through our links. See our disclosure page for more information.
Let us know what you think in the comments below. Also, be sure to follow Generation Iron on Facebook, Twitter, and Instagram.
References
Glick-Bauer, M.; Yeh, M.-C. The Health Advantage of a Vegan Diet: Exploring the Gut Microbiota Connection. Nutrients 2014, 6, 4822-4838.
David Pimentel, Marcia Pimentel, Sustainability of meat-based and plant-based diets and the environment, The American Journal of Clinical Nutrition, Volume 78, Issue 3, September 2003, Pages 660S–663S.
Joy, Jordan M et al. “The effects of 8 weeks of whey or rice protein supplementation on body composition and exercise performance.” Nutrition journal vol. 12 86. 20 Jun. 2013, doi:10.1186/1475-2891-12-86.
Layman, Donald K et al. “Defining meal requirements for protein to optimize metabolic roles of amino acids.” The American journal of clinical nutrition vol. 101,6 (2015): 1330S-1338S.
Smith, C., Mollard, R., Luhovyy, B., & Anderson, G. (2012). The effect of yellow pea protein and fibre on short-term food intake, subjective appetite and glycaemic response in healthy young men. British Journal of Nutrition, 108(S1), S74-S80.
Sara María Martínez-Sánchez, José Antonio Gabaldón-Hernández, Silvia Montoro-García, Unravelling the molecular mechanisms associated with the role of food-derived bioactive peptides in promoting cardiovascular health, Journal of Functional Foods, Volume 64, 2020, 103645.
Sarah Villegas Upset To See Women’s Bodybuilding Left Off 2022 Arnold Classic Schedule
Two-time Olympia champion Sarah Villegas offering to sponsor women’s bodybuilding events.
Sarah Villegas has turned into one of the top competitors in women’s bodybuilding. This has come after two consecutive Olympia championships in the Women’s Physique division. It is not surprising to see that Villegas was upset to see Women’s Physique and women’s bodybuilding as a whole left off the list of scheduled events for the 2022 Arnold Classic.
The Arnold Classic is scheduled for March 3-6 and will take place in Columbus, Ohio. It will get back to normal scheduling after being moved to September this year due to COVID-19. This was a one-day event that featured just four events — Men’s Open, Classic Physique, Fitness, and Bikini. With the event getting back to normal in 2022, Villegas was disappointed to see some divisions being left off and made an offer to Arnold Schwarzenegger.
Villegas took to Instagram to offer Schwarzenegger and Arnold Sports Festival to say she will take $20,000 of her own money and sponsor the Women’s Physique division at the competition.
“I’m very disappointed to learn that the @arnoldsports has excluded Women’s Physique and Women’s Bodybuilding from the 2022 Arnold Classic roster.
I’m extending an offer to @schwarzenegger and @arnoldsportswhere I will personally sponsor all prize money for the Women’s Physique category at the 2022 Arnold Sports Festival if they choose to add the category to the roster. LET THE GIRLS COMPETE.”
Women’s Physique was not present during the Arnold Classic this year. Just two weeks after the event, Sarah Villegas was on stage in Orlando winning her second Olympia title in a row in the division. If Schwarzenegger does not accept this offer, Villegas still plans to give back to the division.
Villegas will still shell out $20,000 if her offer is rejected. She will spread this out over three shows. Villegas plans to give $10,000 to the winner of the 2022 Texas Pro and $5,000 each during two different shows. These two shows are yet to be determined.
“My offer stands, however if it is not accepted, here is what I am going to do to support my category:
I’ve decided to spend $20,000 out of my pocket this coming year to support the Women’s Physique division at multiple Pro shows: $10,000 for the 2nd annual “Sarah Villegas Women’s Physique Distinction Award” that will be awarded to the WPD winner at the 2022 Texas Pro, and two additional $5,000 first place checks that will be awarded to the first place WPD winners at 2 other Pro shows (shows TBD).”
It is unknown is Schwarzenegger plans to accept this offer but even if he does not, Villegas does not condone negative comments toward him. She made it a point to speak highly of Schwarzenegger and all he has done for the sport of bodybuilding.
“Ps. I respect Arnold for the athlete and the pioneer he has been, so please no negative comments towards Arnold or The Arnold Sports organization. I’m doing this in a positive way to support the Women’s Physique category, the category that I love so much. #WeAreWomensPhysique #WPDstrong ✊”
Sarah Villegas is attempting to make moves strictly for the love of the Women’s Physique division. This is a story that will have a chance to add more information if a response if made from Schwarzenegger or his company.
For more news and updates, follow Generation Iron on Facebook, Twitter, and Instagram.
Iain Valliere: Men’s Open Bodybuilding Is About To Explode In Popularity After A Lull
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Two years ago, Iain Valliere thought the future of Men’s Open bodybuilding was looking grim… now he thinks it’s about to explode into new levels of popularity.
We’ve said it before and we’ll say it again – bodybuilding has been going through a bit of a transition period over the last five or six years. The old guard of champions have slowly stepped down to new younger athletes – but the younger athletes have yet to truly enter their final form. This explains criticism of conditioning issues and questions of whether or not Classic Physique could take over as the number one division. Iain Valliere was worried as well just a few years ago – but now he believes we are on the verge of a new rise in popularity. In our latest GI Exclusive, Iain Valliere explains why Men’s Open has had a lull… and why he thinks it’s about to explode to new heights.
Iain Valliere is a Men’s Open bodybuilder who has been getting a lot of hype and attention in 2021. He’s not alone. He’s one of many younger athletes finally coming into their own and catching attention at major shows. Hunter Labrada, Regan Grimes, Sergio Oliva, and Nick Walker have all been turning heads. The best part? They aren’t even at the prime of their careers yet.
During our conversation, we asked Iain Valliere what his outlook for the Men’s Open division was in the next decade. He answered that if we had asked him two years ago, he would be pretty pessimistic. However now in 2021, Valliere is extremely optimistic and confident that the division is about to see a massive rise in attention.
Iain Valliere rewinds us back just a few years. Classic Physique was newly introduced during a controversial moment in the sport. Many fans and even experts were complaining about Men’s Open physiques. They felt the physiques were too soft and too bulky and that aesthetics were falling to the wayside. At the same time, Classic Physiques focus on aesthetics over mass monster size really caught on. It’s now one of the most exciting divisions in the sport. Many wondered if it could overtake Men’s Open as the most popular division – or at the very least change the way Men’s Open physiques looked.
During this time, we also had constantly shifting Olympia champions. First a final win from a waning Phil Heath, then Shawn Rhoden’s more aesthetic physique, then Brandon Curry – who received some criticism for the state of his physique at the time. Iain Valliere thought things were looking grim. Where was the excitement for the original division that made bodybuilding great?
But then suddenly everything changed. The younger bodybuilders were finally making headroom on the stage. They built more of a fanbase and are the first generation to really embrace and be born with the social media era. Valliere believes that this engagement with social media alongside physiques that are finally coming into better form are bringing Men’s Open bodybuilding back to a boil.
“I think right now when you look at how many young guys there are that have been really good about putting content out and giving access to the lives of pro bodybuilders and keeping that tradition alive,” Iain Valliere stated in our interview. He continued:
“…And I think there are so many promising young athletes… guys like me and Nick. Hunter, Akeem, Nathan, James Hollingshead. Guys that are in their early 30s that are so promising that are also so good at talking to their fans and so good at putting good information out there. I think these guys are gonna be the leaders on the forefront of keeping that division growing. And I think really over the next five, six, seven years – I think it’s going to explode again.”
In 2013, the film Generation Iron gave an inside look into many of the greatest bodybuilders competing at the time. As of today, many of those athletes are now retired or slowly stepping aside. On top of that, the insight into pro bodybuilders’ lives has blown wide open due to social media. It was a turbulent time of change but it seems that the change is finally making headway to a new pinnacle era of the sport. Perhaps Valliere is right. In the next five or six years we very well may have another Golden Era of bodybuilding.
You can watch Iain Valliere’s full comments on Men’s Open bodybuilding in our latest GI Exclusive interview segment above.
The Ultimate Guide to the Decline Bench Press
Using Bench Variations for Comprehensive Chest Gains
When it comes to developing the size and strength of the chest, there is no exercise that quite compares to the barbell bench press. There are two common barbell bench press variations that can be used to accelerate progress – the incline and decline bench press.
For optimal pectoral development, a combination of all three bench exercises should be performed.
This article will look more closely at the decline bench press, explain how to effectively perform the exercise, highlight specific benefits and provide a number of decline bench variations and alternatives.
Decline Bench Press Technique
This section will break down the technique required to effectively perform a barbell decline bench press. While some gyms may not have a bench that is designed specifically for the decline bench press, the exercise can also be performed with dumbbells.
The execution for both the barbell and dumbbell bench press is the same, however, be aware that you will be capable of lifting less weight with the dumbbell decline bench press.
To perform the decline bench press safely and effectively, ensure you follow the consequent four steps.
Step 1
Start by lying back on the decline bench and secure the feet under the pads (if pads are provided). This will prevent the body from sliding off the bench.If you do not have a way to secure the feet, use light loads only and proceed with caution. If using heavy loads it is required to anchor the feet.
Step 2
Line the eyes up with the barbell and use a grip that is slightly wider than shoulder-width.Before lifting the bar off, squeeze between the shoulder blades, lift the chest and engage the core muscles. Carefully lift the bar from the stand and hold it directly above the sternum.
Step 3
While maintaining this tension in the trunk, gradually move through both the elbow and shoulder joints in order to drop the bar down towards the chest.Ensure to keep the elbows slightly down from the line of the shoulders and elbows under the wrists.
Step 4
Once the bar makes contact with the lower chest, powerfully drive the weight back upward by extending through the elbows.On returning to the starting position, take a slight pause to reassess your set-up position before proceeding with the remaining repetitions.
Decline Bench Press Muscles Worked
While adding the decline bench press can evidently stimulate new growth in the pectoral muscles, there is an array of other muscles that are recruited during the movement.This section will focus on the muscles that are primarily worked during the decline bench press.
Pectorals
The pectorals muscle group consists of four muscles – the pectoralis major, pectoralis minor, serratus anterior and subclavius. These muscles connect the front of the chest to the shoulder and arms and contract to generate and stabilize movement around the shoulder joint.The pecs are the primary mover in the barbell bench press and are subject to a great amount of stress (1).The decline press recruits muscle fibers of the lower region of the pecs in a similar way to the incline press which places more demand on the upper region.
Anterior Deltoid
The deltoid is the muscle found in the shoulder. There are three portions of this muscle that are referred to as the anterior, middle and posterior delt.The anterior delt can be located at the front of the shoulder and is highly active during the majority of pressing movements – including the bench press (2).However, in comparison to the conventional and incline bench, the anterior deltoid is involved less during the decline press. This may be beneficial for lifters with shoulder issues.
Triceps
The triceps are found to the rear of the upper arm and primarily responsible for causing elbow extension.During the press, the elbows must fully extend in order to drive the bar upwards and therefore, the triceps are heavily involved (3).With that being said, once again the decline position reduces some of the demand on the triceps, in comparison to other benching variations and alternatives.
Decline Bench Press Benefits
Providing the decline bench press is programmed appropriately and executed well, you can expect to experience a number of benefits, some of which are detailed below.
1) Lower Chest Development
As mentioned, the decline bench press appears to place stress on the lower fibers of the chest more so than any other benching exercise.Often the lower chest does not experience the same kind of adaptation as the mid and upper portions.Therefore, incorporating the decline bench into your training program can allow the lagging lower chest to catch up and more comprehensively develop the chest.
2) Reduced Strain on the Shoulders
A high volume of pressing exercises can aggravate the shoulders – particularly the technique is poor or excessive weight is being lifted.As a result, injuries to the shoulder may occur. Often when this happens, pressing exercises are removed from the training program which can lead to regression.Using exercises such as the decline bench press can be useful for anyone struggling with shoulder issues as the movement does not place such a great demand on the anterior deltoid. Therefore, incorporating the decline bench into your training may allow you to continue to train pressing exercises and prevent regression without irritating the shoulders.
3) Stimulating New Gains
When it comes to improving strength and size, it is important that you are gradually overloading your training. However, over time improvements may slow or even cease.Research shows that bringing in new exercises and altering the training stimulus can have a significant impact on the rate of adaptation (4).Therefore, if you’ve never used the decline bench press previously it may allow you to make substantial improvements in strength and size.If you are well acquainted with the bench press, consider using it alongside a variety of other pressing and dip exercises to hit the pecs from a range of angles to maximize the rate of change.
Who Should Perform the Decline Bench Press?
While most will benefit from regularly performing the decline bench press, however, it is important to be aware that it may not be suitable for certain individuals. Due to the decline position where the legs are placed higher than the head, circulation may be affected as a result of gravity. Consequently, lightheadedness and nausea may become a factor for some.Always speak to a medical professional and receive clearance first if you are ever in doubt. There are certain individuals who can highly benefit from adding this benching variation into their training.
Strength and Power Athletes
The bench press is an exercise that is required in both powerlifting and strongman events. Therefore, it makes sense for powerlifters and strongmen to utilize the decline bench press.Although in powerlifting it is the flat bench that is used in competition, using the decline bench in training can unlock strength gains and lead to a better competition lift.As mentioned, when it comes to maximizing strength and size gains, it is important that the muscles are targeted from a range of different angles.Therefore, incorporating the decline variation in your strength or hypertrophy mesocycles can effectively build pressing ability, improve chest size and enhance performance.Furthermore, there may be times where strength and power athletes need to reduce the amount of stress placed on the shoulders which again makes the decline bench the perfect choice.
Bodybuilders
One of the biggest benefits associated with the decline bench press is the development of the lower chest.When it comes to bodybuilding, goals are aesthetically based. Bodybuilders look to build size and defined while maintaining proportions and symmetries.Therefore, the decline variation will effectively help bodybuilders build size and definition of the lower pecs thus developing fuller-looking chests.
General Fitness Athletes
Finally, those who are looking to generally improve health, strength, and fitness can benefit from the decline bench press.It can be particularly beneficial for increasing your pressing abilities. Developing strength through the decline bench can have a substantial impact on other pressing movements such as flat bench, overhead press, and dips.It can also serve as a useful exercise for anyone who wishes to bench but is restricted through shoulder discomfort or injury.Some individuals may experience issues when attempting the flat or incline bench press and therefore, the decline may be a better option as it reduces the amount of stress that the shoulders experience.If you are unsure of your benching technique and feel discomfort, talk to an exercise professional. If you ever experience sharp pain when benching, stop immediately.
Decline Bench Variations and Alternatives
This final section will cover a number of decline bench variations and alternatives that can be used to build upper body strength.
Variations
The following two variations are progressions and should only be attempted by those who are already competent with the decline bench press.
1) Floor Bench Press with Glute Bridge
Not all facilities will have a decline bench that is suitable for barbell benching. This variation can be used to create your own decline position while simultaneously developing core strength.Start by lying back on the floor with a bar in a rack above you. Drive the hips upwards while keeping the shoulders on the floor and hold this position. From there, unrack the bar and press as normal while maintaining the bridge. Squeeze the core muscles and glutes throughout to help hold you in the correct position.
2) Decline Dumbbell Bench Press
Using dumbbells rather than a barbell can help to develop unilateral (single-arm) strength and enhance proprioceptive abilities such as coordination and stability (5).Using single weights rather than a bar may increase muscle activation and consequently positively impact strength and size development.If you are using heavy weights, ensure that you can lock the feet so that you will not slide out of position. In addition, a spotter is recommended as it can be tricky to assume the correct starting position alone.
Alternatives
The following four alternatives are regressions that should be used by those who do not have access to a decline bench or find the exercise to be overly challenging.
1) Cable Crossovers
One of the best things about the cable crossover is that they can be performed at a range of different angles. To effectively work the lower portions of the pecs, the handles should be set at a low position so that the cables are driven upward until the handles align with the shoulders.Cables are an excellent resistance tool as they maintain tension on the muscle throughout the duration of the exercise. Increasing time under tension can be an effective method of increasing strength and size.
2) Gironda Dips
The Gironda dip is a dipping variation that is performed on parallel or V-shaped bars. The difference between the Gironda and convention dip is the position of the elbows and hands. In the setup, the hands should be wide and as the elbows hinge, they should be pushed out to the side rather than staying in line with the shoulders. Effectively doing this will place a large demand on the lower portion of the pecs in a similar fashion to the decline bench press.
3) Decline Dumbbell Fly
In the same way that the bench press can be performed in an incline, flat or decline position, so too can the dumbbell flye – another popular chest developing exercise.Assume the decline position, grab a set of dumbbells and will keeping the arms extending, gradually drop the weights to the side of the body before returning the dumbbells to the starting position.
4) Decline Push Up
Lastly, the decline push-up is a simple yet effective alternative to the decline bench press and activates the pecs in a very similar way.To perform the push-up, simply place the feet on a bench or step and perform a set of full push-ups.
Final Word
The decline bench press is a superb developer of the chest, shoulders, and arms and can effectively build strength, size and pressing capabilities. As a consequence, it makes an excellent addition to the majority of resistance training programs.
References:
1 -Lauver, Jakob D.; Cayot, Trent E.; Scheuermann, Barry W. (2016). “Influence of bench angle on upper extremity muscular activation during bench press exercise”. European Journal of Sport Science. 16 (3): 309–316. doi:10.1080/17461391.2015.1022605. ISSN 1536-7290. PMID 25799093.2 – Muyor, José M.; Rodríguez-Ridao, David; Martín-Fuentes, Isabel; Antequera-Vique, José A. (June 14, 2019). “Evaluation and comparison of electromyographic activity in bench press with feet on the ground and active hip flexion”. PLoS ONE. 14 (6). doi:10.1371/journal.pone.0218209. ISSN 1932-6203. PMC 6568408. PMID 31199829.
3 – Stastny, Petr; Gołaś, Artur; Blazek, Dusan; Maszczyk, Adam; Wilk, Michał; Pietraszewski, Przemysław; Petr, Miroslav; Uhlir, Petr; Zając, Adam (February 7, 2017). “A systematic review of surface electromyography analyses of the bench press movement task”. PLoS ONE. 12 (2). doi:10.1371/journal.pone.0171632. ISSN 1932-6203. PMC 5295722. PMID 28170449.
4 – Fonseca, Rodrigo M.; Roschel, Hamilton; Tricoli, Valmor; de Souza, Eduardo O.; Wilson, Jacob M.; Laurentino, Gilberto C.; Aihara, André Y.; de Souza Leão, Alberto R.; Ugrinowitsch, Carlos (2014-11). “Changes in exercises are more effective than in loading schemes to improve muscle strength”. Journal of Strength and Conditioning Research. 28 (11): 3085–3092. doi:10.1519/JSC.0000000000000539. ISSN 1533-4287. PMID 24832974.
5 – Saeterbakken, Atle H.; Fimland, Marius S. (2013-07). “Effects of body position and loading modality on muscle activity and strength in shoulder presses”. Journal of Strength and Conditioning Research. 27 (7): 1824–1831. doi:10.1519/JSC.0b013e318276b873. ISSN 1533-4287. PMID 23096062.
Performance Lab Flex Review For Joint Flexibility & Comfort
This joint support supplement will optimize joint flexibility and long-range health.
Product Overview
Our joints tend to take a beating at all times of the day. The constant wear and tear of everyday life can simply be debilitating and something we just don’t want or need. For those of us bodybuilders constantly wearing our bodies down, we know how hard it can be to bounce back and feel as though our joints are keeping us from doing what we love. Thankfully, supplements companies have worked to produce joint supplements to keep us healthy both inside and out of the gym. Performance Lab Flex is a premium supplement made with cutting edge ingredients to give you the best in terms of optimal movement and joint health.
A good joint support supplement will work to better support and maintain the health of our all too vulnerable joints. Working to restore strength and mobility, help with fluid movement, reduce inflammation and pain, and improve our lifestyle are all great benefits of a joint support supplement. Performance Lab Flex can do this and much more and is one of those premium products to absolutely try.
Performance Lab Flex is perfect for joint lubrication and shock absorption that provides herbal relief for stiff and achy joints.
Performance Lab is a leader in nutritional supplements and with formulas that include industry-leading ingredients, their products combine nutritional technology with high-quality and innovative supplements to meet all of their consumers’ needs. Their patented NutriGenesis process ensures clean, safe, and effective vitamins and minerals, and with clean labels that are non-GMO and 100% gluten-free, you can be sure that no hidden agendas lurk in your supplements. Their state-of-the-art facilities are current good manufacturing practices (CGMP) compliant and registered with the Food and Drug Administration (FDA).
Performance Lab Flex Highlights
Performance Lab Flex is a joint support product that optimizes your joints and mobility for long term enhanced flexibility, comfort, and performance. It’s a solid product and will work well for those looking to purchase their joint supplement alongside other supplements. Great for joint lubrication and shock absorption, this will support your ligaments, tendons, and cartilage with herbal relief for those stiff joints.
An ultramodern design and Performance Lab’s great NutriCaps and NutriGenesis process ensures you get the most bioavailable and healthy options out of this supplement. With cutting edge ingredients and an advanced formula, this supplement is a top tier product so you optimize every bit of your gains.
Ingredients
CurcuWIN® Turmeric: Fights joint-destructive free radicals with antioxidant activity, protects cartilage from destructive enzymes, and supports collagen synthesis and other structural joint proteins (1).
ApresFlex® Boswelia serrata: Can improve joint aches, flexion, and performance of daily activities for optimal joint health (2).
Glucosamine Sulate 2KCL: An amino sugar found naturally in tissues, this supports those building block proteins necessary for forming connective tissue, chondrocyte cells for joint repair and regeneration, and synovial fluid for joint lubrication to promote smoother range of motion (3).
Mythocondro® Chondroitin Sulfate: Helps maintain hydration for joint lubrication and supports healthy collagen production (4).
OptiMSM® Methylsulfonylmethane: A key structural nutrient necessary for the formation of collagen, glucosamine, chondroitin, and other proteins (5).
NutriGenesis® Strontium+: Stimulates the production of bone building cells, called osteoblasts , and inhibits the activity of bone-breakdown cells, called osteoclasts (6).
Other Ingredients
NutriCaps® Pullulan Capsule, NuFlow® Rice Concentrate
Number Of Ingredients
6
Serving Size
2 NutriCaps
Number of Servings
30
Best Way To Take
Take 2 capsules daily.
Price & Effectiveness
Performance Lab Flex is a great joint support supplement to optimize joint flexibility and long-range health for the best movements to maximize your gains. With 30 servings per container, 2 NutriCaps will pump you with these amazing ingredients to boost all areas of your health.
Pros
Great benefits like joint lubrication and shock absorption
Easy to swallow prebiotic NutriCaps
100% clean and natural product
From a reputable company in Performance Lab
Cons
Premium priced option
Only available directly from their website
Price: $69.00
Who Is Flex Good For?
Performance Lab Flex is good for those seeking a joint support supplement with premium, well-researched ingredients in an advanced formula. Anyone ranging from bodybuilders, strength athletes, or everyday fitness folks can benefit from using this supplement. It is suitable for people of all ages to support an overall quality of life.
How Safe Is Performance Lab Flex?
Flex is very safe, especially for your long-term health given that it has premium and highly absorbable ingredients to boost and support your joint health.
Check out our list of the Best Joint Supplements for more great joint support products!
Overall Value
Performance Lab Flex is that amazing joint support supplement you need most to see serious gains while optimizing your joint health. A well-researched and clinically-formulated joint supplement, you know exactly what you’re getting in terms of joint health, support, and optimal movement. Performance Lab knows the needs of athletes and seeks to produce only those top tier supplements to aid in all things health and performance. What you are really getting is a top tier joint supplement with great ingredients, worthwhile results, and a reputable company backing it. Try Performance Lab Flex today and see what this can do for all your gains inside and out of the gym.
Generation Iron may receive commissions on purchases made through our links. See our disclosure page for more information.
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 Performance Lab and Envato
References
Daily, J.; et al. (2016). “Efficacy of Turmeric Extracts and Curcumin for Alleviating the Symptoms of Joint Arthritis: A Systematic Review and Meta-Analysis of Randomized Clinical Trials”. (source)
Yu, G.; et al. (2020). “Effectiveness of Boswellia and Boswellia extract for osteoarthritis patients: a systematic review and meta-analysis”. (source)
Wangroongsub, Y.; et al. (2010). “Comparable clinical outcomes between glucosamine sulfate-potassium chloride and glucosamine sulfate sodium chloride in patients with mild and moderate knee osteoarthritis: a randomized, double-blind study”. (source)
Henrotin, Y.; et al. (2014). “What is the current status of chondroitin sulfate and glucosamine for the treatment of knee osteoarthritis?”. (source)
Butawan, M.; et al. (2017). “Methylsulfonylmethane: Applications and Safety of a Novel Dietary Supplement”. (source)
Price, C.; et al. (2012). “Essential Nutrients for Bone Health and a Review of their Availability in the Average North American Diet”. (source)
Top 10 Annoying Things In The Fitness Community
Are you guilty of any of these top 10 annoying gym habits?
There is a reason bodybuilders are called meatheads. If you are a regular to the gym, or even if you aren’t, you are likely to encounter someone who turns you off to the things they do.
Some of these fitness enthusiasts don’t limit their erratic behavior to the gyms. They will find a way or two to irritate you no matter where you are. If you haven’t seen any such people at your gym, this article should help you spot them.
The Screamers
We can understand grunting, but do these people really have to scream like they’re going into labor? Most people scream the way they do to get attention. Nothing is more embarrassing for these princesses than people not watching as they hit a PR.
The Broscientists
Broscientists are the people who pretend to know everything when it comes to fitness and bodybuilding. You will often find them correcting your form or suggesting new diets and supplements. Most of these broscientists are full of BS and you’d be better off staying away from them.
The Brand Shop
We can understand you like brands, but wearing Gucci and Armani to your workouts shouts you’re a show-off. If you are wondering, most people aren’t interested in where you get your stuff from.
The ‘Put-it-on-Steroids’ Guy
You’ll always find people who will put everything on steroids. If they find someone who looks awful and has an enlarged gut, they will put it on steroids. On the other hand, if they find someone with a ripped physique, they will undermine their effort by crediting steroids for their physique.
The Sweat Junkie
Some people need to carry a bucket with them to the gym. People who sweat but don’t carry a towel with them are way more irritating. You don’t want to be using a gym equipment after they’ve used it.
The Talker
Every gym has a group of people who are there to make new friends. These people will wait for you to complete your set and will pick up a conversation right away. Ignoring them while they try to talk to you the next time is the only way of keeping them away.
The Photoshop Pro
The fitness industry is full of imposters who want to gain social media followers by showing off their bodies. More often than not these people edit their pictures to look better than they are in real life.
The Pseudo Humble Guy
There are many fitness celebrities who act as if they are the most humble people you will ever meet. These hypocrites do so to gather people at their booths and to sell their stuff. There have been many instances in the past to prove this.
The Hard Seller
You can’t scroll through Instagram without being sold something by an Instagram celebrity. These celebrities are either big on sponsored posts or have amassed a following big enough to start their own brand.
The Stealer
Most people never learn to ask. Ever gym has people who take away weights and equipment other people are using without asking. Only a few things are more annoying than finding your weights are missing while you were away for a water break.
Do you have any of these annoying personalities at your gym? Let us know in the comments below. Also, be sure to follow Generation Iron on Facebook and Twitter.
*Header image courtesy of Envato Elements.
Kali Muscle Hospitalized After Suffering A Heart Attack
Kali Muscle has suffered a heart attack due to a 100% clogged left artery.
Kali Muscle took to YouTube on November 7th, 2021 to announce that he has suffered a heart attack. The video was taken from his hospital bed. He appeared stable in the video and stated that the heart attack was caused by his left artery being 100% clogged. He is recovering well and should be leaving the hospital in one or two days.
Kali Muscle is a bodybuilder, fitness influencer, actor and entrepreneur from Oakland, California. Also sometimes also known as “Mr. Muscle.” Kali rose to fame as a YouTube guru who attracted millions of subscribers on his channel – which he still maintains to this day.
Kali Muscle admits that he had been suffering from edema, the swelling of his feet and ankles, for many years. In fact, he claims the issue tracks back all the way to his teenage years. Being young, he didn’t think much of it. But he does also admit in more recent years he was concerned about the swelling. Kali also states that he had a physical a few years back and was told “something about his heart” but ignored it.
Due to his past issues, he does not consider the heart attack a wake up call. But he also acknowledges that this will be a life-changing moment in being more serious about his health. “Health is everything,” he states in the video and later says, “God is using me as an example.”
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Kali Muscle then takes us through the moments leading up to the heart attack. A few days ago, he went to the dentist for some dental work. This required some form of anesthesia. After getting home he took vicodin the next day to help with the pain. When he woke up, he felt a burning pain in his chest. He likened the pain to heart burn.
Since he thought the pain was heart burn, he took some over the counter medication to help subside it. After two ours with no change in the burning chest pain – his girlfriend suggested the he go to the hospital. Upon running tests at the hospital, he was informed he was having a heart attack and was rushed to surgery.
Due to his left artery being 100% clogged – they were able to put a stint in the artery. He did not require to be put to sleep for the surgery, which he claims put him at ease during this emergency.
According to Kali Muscle, he ultimately ignored early warning signs for about 15 years. At the end fo the video, he emphasized using his situation as an example for all of his followers to prioritize health. He then mentions Shawn Rhoden:
“Make sure you guys take care of your health. That’s what I’e been talking to you about anyway. And you know, God is using me as an example. ‘Cause as we just saw, you know, RIP Shawn Rhoden.”
At this moment Kali Muscle became emotional, paused, and held back tears. After recomposing himself, he continued:
“Some people don’t get a second chance, man. I got my twins and I gotta live, man.”
News of Kali Muscles heart attack comes just one day after the tragic passing of Shawn Rhoden. While not confirmed, the initial reports claimed that Rhoden suffered a heart attack in his sleep. His passing has been mourned by the bodybuilding community with athletes like Flex Lewis also calling for a change in the sport’s health protocols.
Earlier in October, pro bodybuilder George Peterson also passed away just days away from competing in the Mr. Olympia 2021 competition. Again, while the cause of his death has not been revealed – his death alongside Shawn Rhoden’s have put a spotlight on pro bodybuilding and health concerns. For Kali Muscle, it appears that he had a long history of heart issues beyond his life as a bodybuilder.
The entire staff at Generation Iron would like to wish Kali Muscle a speedy recovery and well health as he moves forward from this medical emergency. Also make sure to stick around the Generation Iron Fitness Network for more updates as they become available.