Blog
2021 Legion Sports Fest Pro Scorecards
.td-post-sharing-classic {
position: relative;
height: 20px;
}
.td-post-sharing {
margin-left: -3px;
margin-right: -3px;
font-family: ‘Open Sans’, ‘Open Sans Regular’, sans-serif;
z-index: 2;
white-space: nowrap;
opacity: 0;
}
.td-post-sharing.td-social-show-all {
white-space: normal;
}
.td-js-loaded .td-post-sharing {
-webkit-transition: opacity 0.3s;
transition: opacity 0.3s;
opacity: 1;
}
.td-post-sharing-classic + .td-post-sharing {
margin-top: 15px;
/* responsive portrait phone */
}
@media (max-width: 767px) {
.td-post-sharing-classic + .td-post-sharing {
margin-top: 8px;
}
}
.td-post-sharing-top {
margin-bottom: 30px;
}
@media (max-width: 767px) {
.td-post-sharing-top {
margin-bottom: 20px;
}
}
.td-post-sharing-bottom {
border-style: solid;
border-color: #ededed;
border-width: 1px 0;
padding: 21px 0;
margin-bottom: 42px;
}
.td-post-sharing-bottom .td-post-sharing {
margin-bottom: -7px;
}
.td-post-sharing-visible,
.td-social-sharing-hidden {
display: inline-block;
}
.td-social-sharing-hidden ul {
display: none;
}
.td-social-show-all .td-pulldown-filter-list {
display: inline-block;
}
.td-social-network,
.td-social-handler {
position: relative;
display: inline-block;
margin: 0 3px 7px;
height: 40px;
min-width: 40px;
font-size: 11px;
text-align: center;
vertical-align: middle;
}
.td-ps-notext .td-social-network .td-social-but-icon,
.td-ps-notext .td-social-handler .td-social-but-icon {
border-top-right-radius: 2px;
border-bottom-right-radius: 2px;
}
.td-social-network {
color: #000;
overflow: hidden;
}
.td-social-network .td-social-but-icon {
border-top-left-radius: 2px;
border-bottom-left-radius: 2px;
}
.td-social-network .td-social-but-text {
border-top-right-radius: 2px;
border-bottom-right-radius: 2px;
}
.td-social-network:hover {
opacity: 0.8 !important;
}
.td-social-handler {
color: #444;
border: 1px solid #e9e9e9;
border-radius: 2px;
}
.td-social-handler .td-social-but-text {
font-weight: 700;
}
.td-social-handler .td-social-but-text:before {
background-color: #000;
opacity: 0.08;
}
.td-social-share-text {
margin-right: 18px;
}
.td-social-share-text:before,
.td-social-share-text:after {
content: ”;
position: absolute;
top: 50%;
-webkit-transform: translateY(-50%);
transform: translateY(-50%);
left: 100%;
width: 0;
height: 0;
border-style: solid;
}
.td-social-share-text:before {
border-width: 9px 0 9px 11px;
border-color: transparent transparent transparent #e9e9e9;
}
.td-social-share-text:after {
border-width: 8px 0 8px 10px;
border-color: transparent transparent transparent #fff;
}
.td-social-but-text,
.td-social-but-icon {
display: inline-block;
position: relative;
}
.td-social-but-icon {
padding-left: 13px;
padding-right: 13px;
line-height: 40px;
z-index: 1;
}
.td-social-but-icon i {
position: relative;
top: -1px;
vertical-align: middle;
}
.td-social-but-text {
margin-left: -6px;
padding-left: 12px;
padding-right: 17px;
line-height: 40px;
}
.td-social-but-text:before {
content: ”;
position: absolute;
top: 12px;
left: 0;
width: 1px;
height: 16px;
background-color: #fff;
opacity: 0.2;
z-index: 1;
}
.td-social-handler i,
.td-social-facebook i,
.td-social-reddit i,
.td-social-linkedin i,
.td-social-tumblr i,
.td-social-stumbleupon i,
.td-social-vk i,
.td-social-viber i {
font-size: 14px;
}
.td-social-telegram i {
font-size: 16px;
}
.td-social-mail i,
.td-social-line i,
.td-social-print i {
font-size: 15px;
}
.td-social-handler .td-icon-share {
top: -1px;
left: -1px;
}
.td-social-twitter .td-icon-twitter {
font-size: 12px;
}
.td-social-pinterest .td-icon-pinterest {
font-size: 13px;
}
.td-social-whatsapp .td-icon-whatsapp {
font-size: 18px;
}
.td-social-reddit .td-social-but-icon {
padding-right: 12px;
}
.td-social-reddit .td-icon-reddit {
left: -1px;
}
.td-social-telegram .td-social-but-icon {
padding-right: 12px;
}
.td-social-telegram .td-icon-telegram {
left: -1px;
}
.td-social-stumbleupon .td-social-but-icon {
padding-right: 11px;
}
.td-social-stumbleupon .td-icon-stumbleupon {
left: -2px;
}
.td-social-digg .td-social-but-icon {
padding-right: 11px;
}
.td-social-digg .td-icon-digg {
left: -2px;
font-size: 17px;
}
.td-social-vk .td-social-but-icon {
padding-right: 11px;
}
.td-social-vk .td-icon-vk {
left: -2px;
}
.td-social-naver .td-icon-naver {
left: -1px;
font-size: 16px;
}
.td-social-expand-tabs i {
top: -2px;
left: -1px;
font-size: 16px;
}
@media (min-width: 767px) {
.td-social-line,
.td-social-viber {
display: none;
}
}
.td-ps-bg .td-social-network {
color: #fff;
}
.td-ps-bg .td-social-facebook .td-social-but-icon,
.td-ps-bg .td-social-facebook .td-social-but-text {
background-color: #516eab;
}
.td-ps-bg .td-social-twitter .td-social-but-icon,
.td-ps-bg .td-social-twitter .td-social-but-text {
background-color: #29c5f6;
}
.td-ps-bg .td-social-pinterest .td-social-but-icon,
.td-ps-bg .td-social-pinterest .td-social-but-text {
background-color: #ca212a;
}
.td-ps-bg .td-social-whatsapp .td-social-but-icon,
.td-ps-bg .td-social-whatsapp .td-social-but-text {
background-color: #7bbf6a;
}
.td-ps-bg .td-social-reddit .td-social-but-icon,
.td-ps-bg .td-social-reddit .td-social-but-text {
background-color: #f54200;
}
.td-ps-bg .td-social-mail .td-social-but-icon,
.td-ps-bg .td-social-digg .td-social-but-icon,
.td-ps-bg .td-social-mail .td-social-but-text,
.td-ps-bg .td-social-digg .td-social-but-text {
background-color: #000;
}
.td-ps-bg .td-social-print .td-social-but-icon,
.td-ps-bg .td-social-print .td-social-but-text {
background-color: #333;
}
.td-ps-bg .td-social-linkedin .td-social-but-icon,
.td-ps-bg .td-social-linkedin .td-social-but-text {
background-color: #0266a0;
}
.td-ps-bg .td-social-tumblr .td-social-but-icon,
.td-ps-bg .td-social-tumblr .td-social-but-text {
background-color: #3e5a70;
}
.td-ps-bg .td-social-telegram .td-social-but-icon,
.td-ps-bg .td-social-telegram .td-social-but-text {
background-color: #179cde;
}
.td-ps-bg .td-social-stumbleupon .td-social-but-icon,
.td-ps-bg .td-social-stumbleupon .td-social-but-text {
background-color: #ee4813;
}
.td-ps-bg .td-social-vk .td-social-but-icon,
.td-ps-bg .td-social-vk .td-social-but-text {
background-color: #4c75a3;
}
.td-ps-bg .td-social-line .td-social-but-icon,
.td-ps-bg .td-social-line .td-social-but-text {
background-color: #00b900;
}
.td-ps-bg .td-social-viber .td-social-but-icon,
.td-ps-bg .td-social-viber .td-social-but-text {
background-color: #5d54a4;
}
.td-ps-bg .td-social-naver .td-social-but-icon,
.td-ps-bg .td-social-naver .td-social-but-text {
background-color: #3ec729;
}
.td-ps-dark-bg .td-social-network {
color: #fff;
}
.td-ps-dark-bg .td-social-network .td-social-but-icon,
.td-ps-dark-bg .td-social-network .td-social-but-text {
background-color: #000;
}
.td-ps-border .td-social-network .td-social-but-icon,
.td-ps-border .td-social-network .td-social-but-text {
line-height: 38px;
border-width: 1px;
border-style: solid;
}
.td-ps-border .td-social-network .td-social-but-text {
border-left-width: 0;
}
.td-ps-border .td-social-network .td-social-but-text:before {
background-color: #000;
opacity: 0.08;
}
.td-ps-border.td-ps-padding .td-social-network .td-social-but-icon {
border-right-width: 0;
}
.td-ps-border.td-ps-padding .td-social-network.td-social-expand-tabs .td-social-but-icon {
border-right-width: 1px;
}
.td-ps-border-grey .td-social-but-icon,
.td-ps-border-grey .td-social-but-text {
border-color: #e9e9e9;
}
.td-ps-border-colored .td-social-facebook .td-social-but-icon,
.td-ps-border-colored .td-social-facebook .td-social-but-text {
border-color: #516eab;
}
.td-ps-border-colored .td-social-twitter .td-social-but-icon,
.td-ps-border-colored .td-social-twitter .td-social-but-text {
border-color: #29c5f6;
}
.td-ps-border-colored .td-social-pinterest .td-social-but-icon,
.td-ps-border-colored .td-social-pinterest .td-social-but-text {
border-color: #ca212a;
}
.td-ps-border-colored .td-social-whatsapp .td-social-but-icon,
.td-ps-border-colored .td-social-whatsapp .td-social-but-text {
border-color: #7bbf6a;
}
.td-ps-border-colored .td-social-reddit .td-social-but-icon,
.td-ps-border-colored .td-social-reddit .td-social-but-text {
border-color: #f54200;
}
.td-ps-border-colored .td-social-mail .td-social-but-icon,
.td-ps-border-colored .td-social-digg .td-social-but-icon,
.td-ps-border-colored .td-social-mail .td-social-but-text,
.td-ps-border-colored .td-social-digg .td-social-but-text {
border-color: #000;
}
.td-ps-border-colored .td-social-print .td-social-but-icon,
.td-ps-border-colored .td-social-print .td-social-but-text {
border-color: #333;
}
.td-ps-border-colored .td-social-linkedin .td-social-but-icon,
.td-ps-border-colored .td-social-linkedin .td-social-but-text {
border-color: #0266a0;
}
.td-ps-border-colored .td-social-tumblr .td-social-but-icon,
.td-ps-border-colored .td-social-tumblr .td-social-but-text {
border-color: #3e5a70;
}
.td-ps-border-colored .td-social-telegram .td-social-but-icon,
.td-ps-border-colored .td-social-telegram .td-social-but-text {
border-color: #179cde;
}
.td-ps-border-colored .td-social-stumbleupon .td-social-but-icon,
.td-ps-border-colored .td-social-stumbleupon .td-social-but-text {
border-color: #ee4813;
}
.td-ps-border-colored .td-social-vk .td-social-but-icon,
.td-ps-border-colored .td-social-vk .td-social-but-text {
border-color: #4c75a3;
}
.td-ps-border-colored .td-social-line .td-social-but-icon,
.td-ps-border-colored .td-social-line .td-social-but-text {
border-color: #00b900;
}
.td-ps-border-colored .td-social-viber .td-social-but-icon,
.td-ps-border-colored .td-social-viber .td-social-but-text {
border-color: #5d54a4;
}
.td-ps-border-colored .td-social-viber .td-social-but-icon,
.td-ps-border-colored .td-social-viber .td-social-but-text {
border-color: #3ec729;
}
.td-ps-icon-bg .td-social-but-icon {
height: 100%;
border-color: transparent !important;
}
.td-ps-icon-bg .td-social-network .td-social-but-icon {
color: #fff;
}
.td-ps-icon-bg .td-social-facebook .td-social-but-icon {
background-color: #516eab;
}
.td-ps-icon-bg .td-social-twitter .td-social-but-icon {
background-color: #29c5f6;
}
.td-ps-icon-bg .td-social-pinterest .td-social-but-icon {
background-color: #ca212a;
}
.td-ps-icon-bg .td-social-whatsapp .td-social-but-icon {
background-color: #7bbf6a;
}
.td-ps-icon-bg .td-social-reddit .td-social-but-icon {
background-color: #f54200;
}
.td-ps-icon-bg .td-social-mail .td-social-but-icon,
.td-ps-icon-bg .td-social-digg .td-social-but-icon {
background-color: #000;
}
.td-ps-icon-bg .td-social-print .td-social-but-icon {
background-color: #333;
}
.td-ps-icon-bg .td-social-linkedin .td-social-but-icon {
background-color: #0266a0;
}
.td-ps-icon-bg .td-social-tumblr .td-social-but-icon {
background-color: #3e5a70;
}
.td-ps-icon-bg .td-social-telegram .td-social-but-icon {
background-color: #179cde;
}
.td-ps-icon-bg .td-social-stumbleupon .td-social-but-icon {
background-color: #ee4813;
}
.td-ps-icon-bg .td-social-vk .td-social-but-icon {
background-color: #4c75a3;
}
.td-ps-icon-bg .td-social-line .td-social-but-icon {
background-color: #00b900;
}
.td-ps-icon-bg .td-social-viber .td-social-but-icon {
background-color: #5d54a4;
}
.td-ps-icon-bg .td-social-naver .td-social-but-icon {
background-color: #3ec729;
}
.td-ps-icon-bg .td-social-but-text {
margin-left: -3px;
}
.td-ps-icon-bg .td-social-network .td-social-but-text:before {
display: none;
}
.td-ps-icon-arrow .td-social-network .td-social-but-icon:after {
content: ”;
position: absolute;
top: 50%;
-webkit-transform: translateY(-50%);
transform: translateY(-50%);
left: calc(100% + 1px);
width: 0;
height: 0;
border-style: solid;
border-width: 9px 0 9px 11px;
border-color: transparent transparent transparent #000;
}
.td-ps-icon-arrow .td-social-network .td-social-but-text {
padding-left: 20px;
}
.td-ps-icon-arrow .td-social-network .td-social-but-text:before {
display: none;
}
.td-ps-icon-arrow.td-ps-padding .td-social-network .td-social-but-icon:after {
left: 100%;
}
.td-ps-icon-arrow .td-social-facebook .td-social-but-icon:after {
border-left-color: #516eab;
}
.td-ps-icon-arrow .td-social-twitter .td-social-but-icon:after {
border-left-color: #29c5f6;
}
.td-ps-icon-arrow .td-social-pinterest .td-social-but-icon:after {
border-left-color: #ca212a;
}
.td-ps-icon-arrow .td-social-whatsapp .td-social-but-icon:after {
border-left-color: #7bbf6a;
}
.td-ps-icon-arrow .td-social-reddit .td-social-but-icon:after {
border-left-color: #f54200;
}
.td-ps-icon-arrow .td-social-mail .td-social-but-icon:after,
.td-ps-icon-arrow .td-social-digg .td-social-but-icon:after {
border-left-color: #000;
}
.td-ps-icon-arrow .td-social-print .td-social-but-icon:after {
border-left-color: #333;
}
.td-ps-icon-arrow .td-social-linkedin .td-social-but-icon:after {
border-left-color: #0266a0;
}
.td-ps-icon-arrow .td-social-tumblr .td-social-but-icon:after {
border-left-color: #3e5a70;
}
.td-ps-icon-arrow .td-social-telegram .td-social-but-icon:after {
border-left-color: #179cde;
}
.td-ps-icon-arrow .td-social-stumbleupon .td-social-but-icon:after {
border-left-color: #ee4813;
}
.td-ps-icon-arrow .td-social-vk .td-social-but-icon:after {
border-left-color: #4c75a3;
}
.td-ps-icon-arrow .td-social-line .td-social-but-icon:after {
border-left-color: #00b900;
}
.td-ps-icon-arrow .td-social-viber .td-social-but-icon:after {
border-left-color: #5d54a4;
}
.td-ps-icon-arrow .td-social-naver .td-social-but-icon:after {
border-left-color: #3ec729;
}
.td-ps-icon-arrow .td-social-expand-tabs .td-social-but-icon:after {
display: none;
}
.td-ps-icon-color .td-social-facebook .td-social-but-icon {
color: #516eab;
}
.td-ps-icon-color .td-social-twitter .td-social-but-icon {
color: #29c5f6;
}
.td-ps-icon-color .td-social-pinterest .td-social-but-icon {
color: #ca212a;
}
.td-ps-icon-color .td-social-whatsapp .td-social-but-icon {
color: #7bbf6a;
}
.td-ps-icon-color .td-social-reddit .td-social-but-icon {
color: #f54200;
}
.td-ps-icon-color .td-social-mail .td-social-but-icon,
.td-ps-icon-color .td-social-digg .td-social-but-icon {
color: #000;
}
.td-ps-icon-color .td-social-print .td-social-but-icon {
color: #333;
}
.td-ps-icon-color .td-social-linkedin .td-social-but-icon {
color: #0266a0;
}
.td-ps-icon-color .td-social-tumblr .td-social-but-icon {
color: #3e5a70;
}
.td-ps-icon-color .td-social-telegram .td-social-but-icon {
color: #179cde;
}
.td-ps-icon-color .td-social-stumbleupon .td-social-but-icon {
color: #ee4813;
}
.td-ps-icon-color .td-social-vk .td-social-but-icon {
color: #4c75a3;
}
.td-ps-icon-color .td-social-line .td-social-but-icon {
color: #00b900;
}
.td-ps-icon-color .td-social-viber .td-social-but-icon {
color: #5d54a4;
}
.td-ps-icon-color .td-social-naver .td-social-but-icon {
color: #3ec729;
}
.td-ps-text-color .td-social-but-text {
font-weight: 700;
}
.td-ps-text-color .td-social-facebook .td-social-but-text {
color: #516eab;
}
.td-ps-text-color .td-social-twitter .td-social-but-text {
color: #29c5f6;
}
.td-ps-text-color .td-social-pinterest .td-social-but-text {
color: #ca212a;
}
.td-ps-text-color .td-social-whatsapp .td-social-but-text {
color: #7bbf6a;
}
.td-ps-text-color .td-social-reddit .td-social-but-text {
color: #f54200;
}
.td-ps-text-color .td-social-mail .td-social-but-text,
.td-ps-text-color .td-social-digg .td-social-but-text {
color: #000;
}
.td-ps-text-color .td-social-print .td-social-but-text {
color: #333;
}
.td-ps-text-color .td-social-linkedin .td-social-but-text {
color: #0266a0;
}
.td-ps-text-color .td-social-tumblr .td-social-but-text {
color: #3e5a70;
}
.td-ps-text-color .td-social-telegram .td-social-but-text {
color: #179cde;
}
.td-ps-text-color .td-social-stumbleupon .td-social-but-text {
color: #ee4813;
}
.td-ps-text-color .td-social-vk .td-social-but-text {
color: #4c75a3;
}
.td-ps-text-color .td-social-line .td-social-but-text {
color: #00b900;
}
.td-ps-text-color .td-social-viber .td-social-but-text {
color: #5d54a4;
}
.td-ps-text-color .td-social-naver .td-social-but-text {
color: #3ec729;
}
.td-ps-text-color .td-social-expand-tabs .td-social-but-text {
color: #b1b1b1;
}
.td-ps-notext .td-social-but-icon {
width: 40px;
}
.td-ps-notext .td-social-network .td-social-but-text {
display: none;
}
.td-ps-padding .td-social-network .td-social-but-icon {
padding-left: 17px;
padding-right: 17px;
}
.td-ps-padding .td-social-handler .td-social-but-icon {
width: 40px;
}
.td-ps-padding .td-social-reddit .td-social-but-icon,
.td-ps-padding .td-social-telegram .td-social-but-icon {
padding-right: 16px;
}
.td-ps-padding .td-social-stumbleupon .td-social-but-icon,
.td-ps-padding .td-social-digg .td-social-but-icon,
.td-ps-padding .td-social-expand-tabs .td-social-but-icon {
padding-right: 13px;
}
.td-ps-padding .td-social-vk .td-social-but-icon {
padding-right: 14px;
}
.td-ps-padding .td-social-expand-tabs .td-social-but-icon {
padding-left: 13px;
}
.td-ps-rounded .td-social-network .td-social-but-icon {
border-top-left-radius: 100px;
border-bottom-left-radius: 100px;
}
.td-ps-rounded .td-social-network .td-social-but-text {
border-top-right-radius: 100px;
border-bottom-right-radius: 100px;
}
.td-ps-rounded.td-ps-notext .td-social-network .td-social-but-icon {
border-top-right-radius: 100px;
border-bottom-right-radius: 100px;
}
.td-ps-rounded .td-social-expand-tabs {
border-radius: 100px;
}
.td-ps-bar .td-social-network .td-social-but-icon,
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George Butler, ‘Pumping Iron’ Director And Producer, Has Died At 78
Pumping Iron director and producer George Butler has passed away.
George Butler, a bodybuilding icon and director of the classic documentary Pumping Iron has died at 78 years old. Butler and his films helped launch the careers of Arnold Schwarzenegger and Lou Ferrigno – while also bringing the sport of bodybuilding as a whole into the mainstream. He helped inspire multiple generations of fans and athletes to this day.
The news was acknowledged by Arnold Schwarzenegger on his official Instagram page – where he paid tribute to the iconic filmmaker. Sources claim that his health was in rapid decline over the past year. A specific cause of death has not been revealed at this time.
Arnold Schwarzenegger’s post on Instagram was brief – but also written within the image post included a more in-depth reaction and reflection on the man who helped bring his career into the spotlight.
Arnold Schwarzenegger’s Tribute To George Butler
“When I think about all of the people who were responsible for the growth of bodybuilding and the sport’s crossover to the mainstream, two of the first people to come to mind are, without any doubt, George Butler and Charles Gaines. ‘Pumping Iron’, the book and the movie, drew the general public in to our strange little niche sport and brought fitness – and the Austrian with an unpronounceable name and a funny accent – to the masses. I was saddened to hear the news of George’s passing. He was such a talent, he had a fantastic eye, and he was a force for the sport of bodybuilding and the fitness crusade. My thoughts are with his family.”
– Arnold Schwarzenegger
George Butler, Pumping Iron, and Bodybuilding
It’s hard to imagine a time before Pumping Iron. While the sport today is still niche in comparison to mainstream sports as a whole – there was a time when bodybuilding was so underground that no one even knew about it. Pumping Iron changed all of that. Not only did it help launch Arnold Schwarzenegger’s career into a blockbuster action icon – it brought bodybuilding into the mainstream and helped make the sport what it is today.
This is all thanks to George Butler, the man who produced and directed the film. Butler alongside his friend Charles Gaines, first published the book Pumping Iron introducing the world to a number of now bodybuilding legends such as the aforementioned Arnold Schwarzenegger, Lou Ferrigno, Ed Corney, Franco Columbu, and many more.
Shortly after the book was published, George Butler and Charles Gaines worked together to produce a documentary of the same name. The film focused on the 1975 Mr. Universe and Mr. Olympia competitions. As we all know now, the film primarily focused on Arnold Schwarzenegger battling for his sixth Mr. Olympia title. The film also posited Lou Ferrigno as his rival to knock him away from victory.
The inception of Pumping Iron started when George Butler, along with Charles Gaines, were assigned to cover niche sports – including bodybuilding. Butler met and spoke with Arnold Schwarzenegger who’s personality was so charismatic that Butler and Gaines conceived the idea of a book and film.
The rest, as they say, is history. Pumping Iron is now a pinnacle film in the sport’s history. This media company’s very existence is due in part to George Butler and Pumping Iron. Our original bodybuilding documentary film, Generation Iron, was a spiritual sequel and attempted to recapture the spirit but for the modern era of athletes. Generation Iron’s success paved the way for the entire GI media network – that has now been running since 2013.
George Butler’s Filmography
Pumping Iron (1977)
Pumping Iron II: The Women (1985)
In the Blood (1989)
The Endurance: Shackleton’s Legendary Antarctic Expedition (2000)
Shackleton’s Antarctic Adventure (2001)
Going Upriver (2004)
Roving Mars (2006)
The Lord God Bird (2008)
The Good Fight (2010)
Tiger, Tiger (2015)
Tiger, Tiger: The IMAX Experience
There are no words for how essential George Butler was to the world of bodybuilding. He has inspired millions of fans and athletes. He is part of the bedrock from which modern bodybuilding as it is today exists. The entire staff of Generation Iron sends condolences to the friends and family of George Butler.
Talking Huge With Craig Golias | EP 17: All Bodybuilders Suffer From Bigorexia
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Craig Golias talks about the difference between hateful feedback and critical feedback and revisits his thoughts on bigorexia.
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 talks about bodybuilding feedback – the difference between pure hate and actual constructive criticism. He also revisits the concept of bigorexia and how it affects bodybuilding.
Craig Golias was one of the featured athletes in our documentary film Bigorexia. The film explored the inner workings of those who never felt big enough – no matter how big they become. It’s been over a year since the film was released so we decided to reconnect with Craig about his thoughts on the film and also his own relationship with bigorexia as a mental disorder. We also discussed bodybuilding criticism of physiques – when is criticism constructive and when does it become opinionated hate. Let’s jump into it.
Hateful Feedback Vs Constructive Criticism In Bodybuilding
Bodybuilding is a subjective sport and is completely revolved around judging physiques. But far too often we’ve seen competitive bodybuilders get defensive about statements about their physiques. Whether it’s disagreeing with the judges or finding fan comments offensive – there is a fine line between actual criticism and hurtful feedback.
We asked Craig Golias his thoughts on bodybuilding criticism in the social media space. Golias is not a competitor but is a bodybuilding influencer. As such, he will sometimes share his opinions on pro physiques and results from major bodybuilding shows. He’s done just very that on episodes of Talking Huge recently. When does criticism become unwarranted in a world full of constant comments and notifications?
Craig Golias tries to separate the difference between opinion and criticism. Yes, both involve subjective viewpoints – but one is constructive while the other is just gut reaction. Not all opinion can be hurtful but it can more often lead to defensiveness from those receiving the opinion.
For example, saying a certain pro bodybuilder should not have won a show is opinion. Breaking down what they believed was flawed about their physique and how it could improve – that’s more constructive criticism. A bodybuilder is far more likely to be offended by being told they shouldn’t have won. They worked hard for that big win. A bodybuilder might get offended by more detailed criticism if they don’t agree – but far more often will take it in stride and perhaps learn from it. This is especially true when the criticism comes from a reliable source.
Craig Golias: All Bodybuilders Have Bigorexia
We also discussed with Craig Golias about his involvement in Bigorexia and reflecting on the film over a year later. More specifically, we discuss his relationship with bigorexia as a mental condition. Craig has no qualms admitting that he has bigorexia. In fact, he embraces it. You can argue that that’s part of the condition – that he doesn’t see it as a real issue with both good and bad effects on his life.
But Craig Golias attributes bigorexia to his success. His obsession with getting huge is what brought him sponsorship contracts and allowed him to become a personal trainer with a handful of clients. For Craig, the best parts of his life came from his obsession with being as big as possible.
He also goes on to say that all bodybuilders suffer from bigorexia. He believes that is the only reason any sane person would want to try being a bodybuilder. The amount of work, sacrifice, and risks that come with being a mass monster are too great for a completely logical person to stick with. Craig thinks that every bodybuilder sees someone too small in the mirror. Do you agree?
Wrap Up
There are far more topics discussed in this episode than we can cover in this article. Craig Golias also discusses the pros and cons of being an influencer and also muses over whether or not he would like to train pro bodybuilders for competitions. You can check it all out in the latest episode of Talking Huge above! Make sure to check out Talking Huge every week on Friday – only on the Generation Iron Fitness Network!
Joseph Whittaker Avoids Injury In Gym During 400kg Squat
Powerlifter Joseph Whittaker was able to unload massive weight to avoid injury.
There is a reason that weightlifters have multiple spot when attempting an enormous lift. Even for the average lifter, it is important to have spotters present when venturing into new dynamics or weights. This is something powerlifter Joseph Whittaker knows and can back up — especially after avoiding injury during an accident.
On Tuesday, Whittaker had a close call while attempting a 400kg squat. After getting the bar on his back, Whittaker’s knee buckled and this caused him to begin to fall backward. He was able to unload the weight over his head and avoid a potential injury that could have been very serious.
Whittaker had a spotter behind him during the lift. He was able to drop the weight onto straps that were attached to the machine. The full video can be seen in Whittaker’s Instagram post below.
“Alright team,SOUND ON, the share violence of this is mind baffling and the monolift is the safest thing I’ve squatted in, after unracking 400 my knee snapped back batter in the wrap which made me loose balance and well I done my best to scrap it the end result and safest option was to dump over my head unfortunately fucked a squat bar ??..“I WONT STOP BECAUSE IM SORE/TIRED I WILL STOP WHEN THE WORK IS DONE””
This is not the first time that Joseph Whittaker has attempted a 400kg lift. In September during the 2021 NZ-UA Wolfpack Invitational, Whittaker completed a 380kg lift. After his first squat, Whittaker attempted a 402.5kg squat on his second and third try but failed both.
This is not surprising given the fact that the New Zealand native is one of the top powerlifters in the +120kg weight class. He has been competing for nearly a decade and has gotten comfortable in the top two at events.
This mishap did not turn Joseph Whittaker away from attempting heavy lifts. On Thursday, the powerlifter took another shot at a 402kg squat. This time, he was successful. Whittaker posted three videos. The first was a 375kg which Whittaker described as a warmup. The final two were 402kg.
Joseph Whittaker has had a clear plan for his next squat goal. In training, he has been able to reach it and it will being interesting to see if he can complete the lift next time on stage. No matter how strong a competitor is, there is always a chance to mistakes to happen. This move by Whittaker proves it and shows how instinctive he is when unloading the weight over his head. It was great to see that he was not hurt and will have many chances to put up even bigger squat numbers.
For more news and updates, follow Generation Iron on Facebook, Twitter, and Instagram.
Cellucor COR-Performance Whey Protein Powder Review
This fast-digesting whey protein is perfect for your muscle building and recovery goals.
Product Overview
Protein is the building block of all muscle, right? Then you shouldn’t settle for a dud of a supplement. If that statement is true, and plenty of scientific journals and experts can back it up, then you need a great protein powder worthy of you taking it. For too long you’ve mindlessly scrolled through product pages online, or even worse, stood dazed in the supplement isle trying to find where to start. Not anymore. Cellucor COR-Performance Whey Protein Powder has everything you need to succeed and see those gains you absolutely want most.
What a good protein powder will do is work to pump you with vital protein for increased muscle growth while also aiding in recovery and muscle repair. The right supplement will be clean and effective with tons of protein, and ideally as little carbs and fat as possible, unless of course you’re bulking. Honest labels and proven ingredients are what you deserve so don’t settle for anything less. Cellucor COR-Performance Whey Protein Powder does this and much more and is an optimal source of protein setting a new standard for protein supplements.
Cellucor COR-Performance Whey Protein Powder is an optimal source of protein for those looking to maintain lean muscle, replenish lost nutrients, and have a great tasting protein powder.
Cellucor is a leading sports nutrition brand creating award winning products that are quality you can trust in. With a focus on creating the best supplements for athletes everywhere matched by prompt customer service, Cellucor is on a mission to better the lives of their consumers with top tier supplements, amazing benefits and results, and quality care.
COR-Performance Whey Protein Powder Highlights
Cellucor COR-Performance Whey Protein Powder is an optimal source of protein for those looking to maintain and grow lean muscle, replenish and restore those lost nutrients from working out, and offering a great tasting, guilt-free option. Packed with protein and loaded with digestive enzymes, this is a great low carb-low fat supplement while also being low in calories and sugar. A great protein matrix combines whey isolate and whey concentrate to give you the best protein blend around to maximize gains and your overall health.
Ingredients
COR-Performance Whey Protein Matrix
Whey Isolate: A more filtered form of whey, this is great for those looking for a leaner source of protein as it filters out the excess carbs and fat. For those looking to increase strength and size and enhance recovery while also aiding in weight loss and management, whey isolate is a great option (1,2).
Whey Concentrate: A great protein source for those looking to bulk as this will be high in protein but also contain come carbs and fat. For those looking to maximize weight management and even weight gain, while seeing great recovery and repair, whey concentrate is a good option (3).
Other Ingredients
Natural & Artificial Flavors, Cellulose Gum, Xanthan Gum, Protease, Acesulfame Potassium, Sucralose, Protease A-S, Lactase
Calories
120
Protein
24g
Carbs
3g
Fat
1.5g
Sugar
2g
Flavors
Molten Chocolate, Whipped Vanilla
Number Of Servings
70
Price, Flavors & Effectiveness
Cellucor COR-Performance Whey Protein Powder is a great protein supplement setting the new standard in protein to build and maintain muscle, while enhancing recovery. With 70 servings per container, 2 level scoops of this powder will pump you full of those vital nutrients. Two great flavors in Molten Chocolate and Whipped Vanilla ensure you never grow bored with the taste.
Pros
Optimal source of protein to maintain lean muscle and replenish lost nutrients
Packed with 24g protein and only 120 calories
Fast acting whey and digesting enzymes for better absorption and less discomfort
From a reputable company in Cellucor
Cons
Does contain artificial sweeteners for those looking for an all-natural route
A few more flavor options would be nice
Price: $59.99
Featured Cellucor Athlete
Sadik Hadzovic
Sadik Hadzovic is a bodybuilder and Cellucor athlete using their products to round out his supplementation routine with effective and awesome products. Sadik knows what is required to look and feel his best and using only top tier supplements ensures his gains stay intact. Having competed on big stages, like the Arnold Classic and Mr. Olympia, Sadik seeks to continue to perform at a high level with Cellucor and their amazing line of supplements backing him.
Check out our list of the Best Protein Powders for great muscle building and recovery products!
Wrap Up
Cellucor COR-Performance Whey Protein Powder is that high protein, low carb/fat protein supplement that is setting the new standard in protein. As an optimal source of protein, this protein powder can help maintain lean muscle, replenish those lost nutrients, and indulge your sweet tooth while being guilt-free. Loaded with protein and great benefits, this is the supplement for you. What you are really getting is a high-quality protein powder from a reputable company with great ingredients, benefits, and results. Try Cellucor Whey Protein Powder today and really work to boost training, performance, and your health.
Try Cellucor COR-Performance Whey Protein Powder Today
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 Cellucor
References
Cooke, M.; et al. (2010). “Whey protein isolate attenuates strength decline after eccentrically-induced muscle damage in healthy individuals”. (source)
Pal, S.; et al. (2010). “Effects of whey protein isolate on body composition, lipids, insulin and glucose in overweight and obese individuals”. (source)
Devries, M.; et al. (2015). “Supplemental protein in support of muscle mass and health: advantage whey”. (source)
2021 Legion Sports Fest Pro Preview
Here is a look at the 2021 Legion Sports Fest Pro doing up this weekend!
The next big show in bodybuilding will be the 2021 Legion Sports Fest Pro set to take place on Sunday. Some of the top competitors in the world will gather to Reno, NV vying for qualification to next year’s Olympia.
There will be plenty of action this weekend in Reno. The competition will feature a total of six divisions and it will be headlined by Men’s Open. Joining the big boys on stage will be Classic Physique, Men’s Physique, Women’s Physique, Bikini, and Fitness. Results will be announced Sunday night with winners getting a head start on preparation for the biggest competition of the year.
Below, you can find a full list of competitors along with some of the top names to watch when they hit the stage over the weekend.
2021 Legion Sports Pro Fest Competitors’ List
Nerio Angulo
Tonio Burton
Maxx Charles
Shaun Clarida
Rafael Del Real
Jesus Escobedo
Martin Fitzwater
Regan Grimes
Brandon Hatton
Kenneth Jackson
Scott Lightfoot
Stan de Longeaux
Cedric McMillan
Patrick Moore
Sergio Oliva Jr.
Christian Salcedo
Joe Seeman
Ron Stevens
2021 Legion Sports Pro Fest Competitors To Watch
Sergio Oliva Jr.
Sergio Oliva Jr. finished sixth at the Arnold Classic but earned his second-straight posing award. He has turned into one of the best posers in bodybuilding and this is part of the battle. During the Arnold Classic, Oliva was not as dry and tight as he needed to be. This is something that could be changed heading into the weekend. Oliva certainly has the size to finish near the top of the show and it will come down to the shape he shows up in.
Regan Grimes
Regan Grimes recently hired a new coach and the progress is already visible. This came quickly after a 15th place finish at the 2021 Olympia a few weeks ago. Grimes has not been in the win column since the 2020 Romania Pro and is looking to change his fortune. Grimes will enter the competition as one of the top competitors and his recent physique updates have shown. Grimes displays massive legs and shoulders along with a small waist. This shows well on stage and if he enters in top condition, Grimes has a chance to compete.
Cedric McMillan
Cedric McMillan has missed some time with injuries and he is looking to get back into serious competition. McMillan was on the broadcast for the 2021 Arnold Classic but was unable to compete. Now that he is cleared, there is a new force to be reckoned with. McMillan will enter the competition as one of the biggest competitors, both in size and height. He has a physique that is well-proportioned and is a strong poser. McMillan will have a chance to have a put on a show in his return.
Patrick Moore
Patrick Moore is another competitor who finished near the bottom of the Olympia. After a 14th place finish, Moore is looking to improve his physique and attempt to qualify for next year’s competition. The reigning California Pro champion is not the biggest competitor but he makes up for it in conditioning and presentation. If Moore enters the weekend in his best shape, he will be a force on stage.
Shaun Clarida
Shaun Clarida is one of the top 212 competitors in the sport. He won the Olympia 212 back in 2020 and finished second to Derek Lunsford this year. Now, Clarida will try his hand in Men’s Open. This is not a permanent switch as Clarida has said that he is not leaving the 212 division. This is a chance to see how Clarida matches up with the big boys in Men’s Open. He is normally an extremely well-conditioned competitor and this might translate well.
For more news and updates, follow Generation Iron on Facebook, Twitter, and Instagram.
David vs Goliath: Boxing Champ Teofimo Lopez and Hafthor Bjornsson Trade Punches
Teofimo Lopez and Hafthor Bjornsson trade power punches.
Unified lightweight boxing champion Teofimo Lopez had the insane idea of trading power shots with 2018 World’s Strongest Man Hafthor Bjornsson. It was a true David versus Goliath event as Lopez took a shot from a man over 200lbs heavier than him.
When it comes to combat sports weight classes exist for a reason. If weight classes didn’t exist then you’d have heavyweights like Mike Tyson doing battle with welterweights like Floyd Mayweather Jr. In order to combat such mismatches in the game, sanctioning bodies and commissions exist to level the playing field with weight classes.
That said, athletes will often seek to test their might against bigger, stronger training partners. It appears that unified lightweight champion Teofimo Lopez wanted to test his strength against 2018 World’s Strongest Man Hafthor Bjornsson.
Both men recently crossed paths during their training. While Hafthor Bjornsson has been getting a taste of the boxing life recently, Teofimo Lopez is gearing up to defend his lightweight titles next month. Lopez last fought when he defeated the highly skilled and respected Vasyl Lomachenko. Now Lopez hopes to stave off the Australian challenger George Kambosos Jr.
Ahead of his match with Kambosos however, Teofimo Lopez decided to test his resilience against a much larger man in Hafthor Bjornsson. The two decided to trade power punches in a recent meeting. Hafthor Bjornsson first planted his fist into the Lopez’s abdomen. Backed with 344lbs frame, the shot surely must have felt the impact.
Body shot challenge from “The Mountain” 100% ?
Not one to be outdone, Teofimo Lopez decided to put his might to the test. Hafthor Bjornsson was more than happy to receive the blow from the lightweight champ. After all in boxing you have to be able to dish it as well as take it.
David vs Goliath! Went punch for punch with the World’s Strongest Man!
It’s clear that both men have a mutual respect for each other and had a ton of fun.
What did you think of Teofimo Lopez trading power punches with Hafthor Bjornsson?
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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.
Gunter Schlierkamp Full Interview | Beating Ronnie Coleman, Bodybuilding’s Future & More
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Watch the full uncut GI Exclusive interview with Gunter Schlierkamp
Gunter Schlierkamp is a former pro bodybuilder who was known for his mass monster size. In fact, his size was so enormous it challenged Ronnie Coleman… and even beat him in one rare occasion after Ronnie was already Olympia champ. Now retired and dropped down in size – we reconnected with Schlierkamp to get his thoughts on modern bodybuilding and dive into his career.
Gunter Schlierkamp has been rather quiet and less engaged with the bodybuilding world. That’s why we were excited to land a video interview to get his opinion on how things have changed over the years and an first person account of his greatest accomplishments.
Over the past few months we’ve released multiple GI Exclusive segments from our interview with Gunter Schlierkamp. Now we’re releasing the full length interview including topics such as how he beat Ronnie Coleman, his critique on modern bodybuilding physiques, and his thoughts on Phil Heath’s Olympia reign – among other topics.
Listen To Our Gunter Schlierkamp Interview On The Generation Iron Podcast
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Listen to the full Gunter Schlierkamp interview here:
Gunter Schlierkamp Answers: How He Beat Ronnie Coleman In His Mr. Olympia Prime
Gunter Schlierkamp is a bodybuilder who is beloved by many fans in the history of the sport. He may not have earned an Olympia win – but his mass monster physique was impressive and earned him a spot as an icon in bodybuilding. But there is one fact that might be shocking to fans who don’t know Schlierkamp’s career in detail. In 2002, just three weeks after Ronnie Coleman won his fifth Mr. Olympia title, Schlierkamp defeated Ronnie Coleman.
Of course, Ronnie Coleman had been defeated before. It’s well known that Coleman struggled to place high initially before dominating the field. That being said, after he started winning the Mr. Olympia year after year – Gunter Schlierkamp is the only bodybuilder to have defeated him during his reign. How did he do it?
We asked this very question to Gunter Schlierkamp during our latest video interview. His answer has little to do with some sort of mysterious trick – and more to do with continued hard work mixed with a boost of extreme confidence.
Gunter Schlierkamp faced off against Ronnie Coleman at a pro show in New Orleans three weeks after the Mr. Olympia. During the Olympia show – Schlierkamp placed fifth. This his first time making it into the top five at Mr. Olympia. Afterwards, famous bodybuilding journalist Peter McGough came up to him backstage. With extreme excitement, McGough stated that Schlierkamp should have placed in the top five the previous year. His placing in 2002 was vindication of the mistake that the judges made sleeping on him last year.
This news from such a trusted voice in bodybuilding made Gunter Schlierkamp ecstatic. So when he went into the New Orleans show just three weeks later – he had extreme confidence in his own ability going into the show. Not only that but he felt the energy of the fans. Any self doubt was thrown out the window. Mix that with continued hard work – and Schlierkamp found himself with the best conditioned physique he ever had.
Contest timing is always important as well. We asked Schlierkamp if he felt that Ronnie might have peaked at the Olympia only to be off three weeks later. Gunter Schlierkamp dismissed this idea. In his opinion, Ronnie Coleman looked better at the New Orleans show compared to the Mr. Olympia. By that notion, Schlierkamp believes to not have won by luck – but by pure hard work and will power. He didn’t defeat Ronnie on an off day. He defeated Ronnie at the top of his game.
Gunter Schlierkamp: It’s Dangerous For Young Bodybuilders To Get Too Big, Too Fast
We asked Gunter Schlierkamp about his thoughts on Big Ramy’s win and if it will push forward the trend of increasing the average size of pro bodybuilders. Gunter is unsure at the moment whether or not Big Ramy will reign as Mr. Olympia long-term. But he is a bit worried about the growing trend he’s seeing in modern bodybuilding. Less so about mass monster physiques in general and more about how its influencing younger athletes.
Gunter Schlierkamp understands that pushing the limits of size is part of bodybuilding – but he thinks that younger athletes are now rushing too fast to get there. Reaching a weight of near 300 pounds should be a slow process over many years. It shouldn’t be achieved short term. It seems, at least to Schlierkamp, that in today’s society of instant gratification – some young athletes want to reach the pinnacle faster than ever before.
Schlierkamp fears that this will lead to serious health issues. Again, he understands that mass monster physiques are a part of bodybuilding in the big picture. He knows all athletes take some risk to achieve it. But he’s convinced that rushing too fast at too young of an age almost guarantees serious health issues that could be avoided.
Gunter Schlierkamp reflects on Dallas McCarver, who passed away too soon at the age of 26. While it’s impossible to directly connect his cause of death to his mass monster size – Schlierkamp worries that this was the underlying cause.
He recounts a moment just before McCarver died – where he was asked on his opinion of the athlete. He admitted that his physique and size was astounding and impressive. But he also worried that he achieved it at such a young age that something bad would happen. Shortly afterwards, he heard the news of Dallas McCarver’s death. He was deeply saddened by not only the untimely death but the timing of his statement. Was he right? He worries so – and hopes that incoming bodybuilders take their time to build mass monster muscle rather than rush it.
Wrap Up
Gunter Schleirkamp discusses many more topics than what we can cover in this single article. He shares his thoughts on Women’s Bodybuilding and it’s return, Arnold Schwarzenegger, and Sylvester Stallon – among many other topics. That’s why you should check out the full GI Exclusive interview above! He shares his personal experience and tips for training, nutrition, and more.
Big Ramy Never Before Seen Pics From Trainer Chad Nicholls
Trainer Chad Nicholls has released never-before-seen pictures of Big Ramy prior to 2021 Olympia.
Big Ramy is coming off his second-straight victory at the Olympia just a few weeks ago. Entering the 2021 competition, the Egyptian bodybuilder was viewed as the favorite and a competitor who might be unbeatable. It was a close battle on stage but Big Ramy ended up winning once again. Leading up to the competition, his training regimen might not have been strict.
Big Ramy has been working with trainer Chad Nicholls. We did not see many physique updates leading up to the competition and that is because preparation did not begin until three months before Big Ramy was set to step on stage. He remained in great shape but Nichols revealed that he was 327 pounds at the time the pictures were taken.
During the Olympia press conference, Big Ramy weighed in at 305 pounds. He looked rock-solid on stage and it looked like a physique that was training all year. That was not the case.
“Here are 3 never before seen pics of 2x Mr. Olympia @big_ramy – these were check-in pics taken August 1, 2021 – after only one month of training – his weight is approximately 327 – we started this year‘s Olympia prep July 1 – up until this point he had not trained since the Olympia on December 19, 2020 – let that sink in for a minute – in my opinion it was one of the most amazing preps I’ve ever seen for what he was able to accomplish in a short period of time – next year will be interesting because the game plan has already been put in motion and he will train for the next 14 months to defend the title and to show some thing extraordinary.”
Nicholls shares that Big Ramy did not train from December 2020 when he won his first Olympia until July 2021. This is shocking and when looking at the shape that he was in, quite surprising. This might be why Big Ramy’s victory was a bit controversial this year.
In 2020, there was no doubt who the champion was. This time around, many believed that there were competitors in better shape. Brandon Curry finished second this year while Hadi Choopan was third. There were talks that Choopan was in the best shape and had the best conditioning this year. In the end, it was Big Ramy who celebrated for a second-straight year.
Nicholls continued by saying that Big Ramy will be training for 14 months leading up to next year’s competition. This should make fans excited about what they could see in 2022.
“At the end of the day I love my job but I’m also a Bodybuilding fan I love the contest part of it but the photos leading into the show these never before seen pics are the ones that I love to see and hopefully you will enjoy them as well – I will try and post pics from every couple of weeks leading into the show.”
Big Ramy has said that he will defend his title for years to come. If he trains around the calendar, he will be even more difficult to take down.
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8 Functional Exercises for Building the Glutes
The Importance of Building Stronger Glutes
Many individuals train the glutes with the sole purpose of increasing the size of the muscles to enhance aesthetics.
While this type of functional training is very popular at the moment there is an even better reason to regularly train the glutes out with aesthetics.
Having powerful and functional glute muscles will not only allow you to train and perform at a high capacity, it can also have a significant impact on your overall health (1).When it comes to glute building, there are two exercises which are commonly used in training programs – the squat and the deadlift.
While there is no denying that these two exercises are excellent glute developers, they are not the be-all and end-all.
The 8 Glute Building Exercises
The glutes respond well to a variety of rep ranges and movements. As a result, the following exercises utilize a range of equipment and manipulates volume to really challenge the glutes.
Here are 8 of the best glute building exercises…
1) Barbell Glute Bridge with Band Abduction
Adding in resistance bands to glute dominant movements is a great way to ensure that the muscles are maximally activated throughout the exercise and promote muscle growth (2).Looping a band around the knees will force you to push the knees out and keep them out as you move and place a great load on the gluteus medius, a muscle which is often neglected.
The addition of the band in combination with the glute bridge movement, will contribute to a serious glute burn!
Coaching Points:
1) Assume the glute bridge position, place a resistance band just above the knees and align the barbell with the crease of the hips.
2) Ensure that the shins are as vertical as possible and that the hip is externally rotated to place maximal tension on the glutes rather than the hamstrings (3).
3) Engage the core muscles before driving powerfully through the heels and extending at the hips. At the top of the movement, squeeze the glutes tightly while preventing overextension of the spine.
4) Keep the body in as straight a line as possible and hold this position. From there, look to complete 2-3 hip abductions (driving the knees out to the side of the body) and then return to the floor.
5) Complete 3-5 sets of 5-10 repetitions.
2) Single Leg Barbell Lift With Foot On Wall
The conventional barbell leg lift involves pressing the heel into the floor, however, this unique exercise will look to develop the hamstring as well as the glutes by placing the foot on a wall.
Changing the foot position will mean that you have to drive horizontally rather than vertically which completely changes the dynamic of the exercise and increases the challenge.
As with so many glute based exercises, it is imperative that the movement is driven through the contracting of the glutes and hamstrings rather than through spinal hyperextension.
Coaching Points:
1) Lie flat on your back and align the barbell with the crease of the hips. While maintaining a neutral spine, place one foot flat on the wall.
2) Push horizontally into the wall as you drive the barbell upward through a powerful glute contraction. Pause and squeeze the muscles tightly at the top of the rep.
3) Keep the descent smooth and controlled to maximize tension of the glutes and hamstring. Squeeze the core and non-working glute throughout to ensure that the bar stays level on the hips.
4) Look to perform 3-4 sets of 8-15 reps per leg.
3) Rear Foot Elevated Split Squat (Negative 1 and a Half Rep)
The split squat is a superb exercise that specifically targets the glutes. Conventional split squats are challenging enough, however utilizing 1 and a half reps will really hit the glutes hard.
To maximize muscle activation, it’s important to drop in as deeply as possible and focus on contracting the muscles of the leading leg (not the rear leg). It is equally important to keep as vertical as possible throughout and brace the core to ensure that the exercise is performed efficiently and safely.
To add challenge, loop a resistance band around the shoulders and stand on the other end. This will place an even greater demand on the glutes, specifically during the eccentric phase.
Coaching Points:
1) Assume a split squat position – rear foot should be elevated on a bench which is placed behind the body. Chest should be lifted and core braced.
2) In a controlled manner, count for 3 seconds as you drop down deeply. Rise up to halfway before dropping back down to the bottom again. Complete the rep by fully rising up to standing.
3) Complete 3-4 sets of 5-10 reps per leg.
4) Band Resisted Landmine Deadlift
There are a multitude of deadlift variations that can be utilized to accelerate glute strength improvements.
The landmine deadlift is a straightforward variation which not only allows the glutes to be trained but may also facilitate improvements in deadlift technique.
Coaching Points:
1) Place a resistance band on the floor and step on with feet roughly shoulder width apart. Loop the other end around the bar and hold it tight to the body throughout the duration of the exercise.
2) While keeping the chest lifted, shoulder blades retracted and core tight, gradually push the hips backwards. Avoid any spinal extension or flexion as you hinge forward.
3) As the hips move backwards, you will feel the hamstrings stretch. When you feel this, squeeze the glutes and powerfully drive the hips forward to return to standing.
4) Perform 3-4 sets of 8-12 reps.
5) Banded Side Plank Hip Abduction with Bottoms Up Kettlebell Hold
Probably the most technically challenging exercise in the list. The benefit of this exercise extends further than just glute development as the core and shoulder complex are also placed under a great load.
The benefit of holding the side plank is that the core musculature and glutes must all maximally contract to hold the body in position and prevent any unwanted flexion, extension or rotation.
In addition to this, the banded hip abduction places a large demand on the glutes (3) and also adds to the complexity of the exercise.
Coaching Points:
1) Place a resistance band just above the knees and assume a side plank position. 2) With the free hand, grab a kettlebell and hold it directly over the shoulder in the bottoms-up position.
3) Lift the hips off the floor and squeeze all core muscles and glutes to keep the body in a straight line. From this position, abduct at the hip by raising the leg up as far as possible.4) Look to complete 3-4 sets of 6-15 abductions.
6) Double Band Squat Stance Cable Walks
As with many of these exercises, the cable walks work a multitude of muscle groups including the glutes, quads, hamstrings, core, calves and even muscles in the feet.
For this exercise, the pressure will be mostly on the forefoot which is fairly uncommon with many leg / glute based exercises. Therefore, look to dig the toes into the floor throughout.
Coaching Points:
1) Start by looping two resistance bands around the legs – one above and one below the knees. Squat down so that the thighs are approximately parallel with the floor. 2) Grab the cable, row it into the chest and hold it close to the body while also ensuring that the knees are being pushed out against the resistance band.3) Holding the body in the squat position and keeping the core tight, take 8-10 steps backward before walking back to the starting position all while preventing the cable from pulling you out of position.4) Perform 3-4 sets of 4-8 reps. One full repetition is the full 8-10 steps back and forth.
7) Skater Squats
The skater squat is a unilateral (or single limb) exercise which requires strength, mobility, coordination and stability. It will predominantly place stress on the glutes and quads.Start with just bodyweight and gradually advance to a resisted version of the skater squat.
Coaching Points:
1) Starting on one leg, engage the core, begin to squat down and push the non-working leg out behind the body.
2) If possible, drop down until the knee of the back leg touches the floor before driving back up to standing.
3) Complete 3-4 sets of 5-10 reps.
8) Double Banded Seated Glute Abductions
While this is certainly one of the more simple exercises on the list, it is still a highly functional exercise that can effectively serve as a glute activation exercise or as part of a finisher.
Coaching Points:
1) Place two resistance bands around the legs – one above and the other under the knees.
2) From a seated position, squeeze the core and begin to drive the knees out against the band and control them as they return back to the starting position. Aim to keep tension on both bands throughout the movement.3) Look to perform 3 sets of 15-25 reps.
Final Word
Regularly performing a number of above glute orientated strengthening exercises will certainly improve the strength and size of the glute muscles. Even more importantly, it will help to facilitate movement, performance and improve overall well being.
References:
1- Jeong, Ui-Cheol; Sim, Jae-Heon; Kim, Cheol-Yong; Hwang-Bo, Gak; Nam, Chan-Woo (2015-12). “The effects of gluteus muscle strengthening exercise and lumbar stabilization exercise on lumbar muscle strength and balance in chronic low back pain patients”. Journal of Physical Therapy Science. 27 (12): 3813–3816. doi:10.1589/jpts.27.3813. ISSN 0915-5287. PMC 4713798. PMID 26834359.
2- Lopes, Jaqueline Santos Silva; Machado, Aryane Flauzino; Micheletti, Jéssica Kirsch; de Almeida, Aline Castilho; Cavina, Allysiê Priscila; Pastre, Carlos Marcelo (February 19, 2019). “Effects of training with elastic resistance versus conventional resistance on muscular strength: A systematic review and meta-analysis”. SAGE Open Medicine. 7. doi:10.1177/2050312119831116. ISSN 2050-3121. PMC 6383082. PMID 30815258.
3- Collazo García, César L.; Rueda, Javier; Suárez Luginick, Bruno; Navarro, Enrique (October 17, 2018). “Differences in the Electromyographic Activity of Lower-Body Muscles in Hip Thrust Variations”. Journal of Strength and Conditioning Research. doi:10.1519/JSC.0000000000002859. ISSN 1533-4287. PMID 30335717.
4- Boren, Kristen; Conrey, Cara; Le Coguic, Jennifer; Paprocki, Lindsey; Voight, Michael; Robinson, T. Kevin (2011-9). “ELECTROMYOGRAPHIC ANALYSIS OF GLUTEUS MEDIUS AND GLUTEUS MAXIMUS DURING REHABILITATION EXERCISES”. International Journal of Sports Physical Therapy. 6 (3): 206–223. ISSN 2159-2896. PMC 3201064. PMID 22034614.