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Blockbuster Interviews with 3 Successful Bodybuilders
It was not until half a century ago that bodybuilding came to be recognized as an international sport. However, what most people don’t know is that it was pioneered by some people who dared to venture into something new. The sport has gradually grown in popularity and is now found in virtually every corner of the globe. In this article, we are going to highlight interviews with the three most successful bodybuilders in the world of fitness. We hope you will get inspiration from their sentiments to take your fitness career to a new level.
Arnold Schwarzenegger
Sometimes considered the most successful and greatest bodybuilder of all time, the former governor of California is a household name. Arnold Schwarzenegger immigrated to the united states to look for a better life. After a few years of trying to figure out what to do with his life, the former heavyweight champion finally found a place in fitness. Arnold has been interviewed numerous times but we are going to highlight one interview conducted by David Greene of NPR. This particular interview was very objective as it highlighted many aspects of Arnold Schwarzenegger’s career and life.
Interview Highlights
We may not be able to cover every detail of the interview but we shall highlight parts that are most relevant to bodybuilding.
On What Motivated Him to Venture In Bodybuilding
Like most successful sportspeople, Arnold’s bodybuilding career started by taking a rough path. Every one has an idol and his was Reg Park. In his own words, he stated.
“I saw this magazine that had my idol on the cover, Reg Park, who became Mr. Universe three times and won, and then ended up in the Hercules movie in the 60s. And so he kind of became my idol. And so then I started cutting out pictures of these bodybuilding magazines and weightlifting magazines and put them up on the wall above my bed, kind of to remind me every day this is what I ought to look like, train every day, and one day, I will be like that. So it was a kind of motivation vehicle for me.”
From his sentiments, we can see that he started looking up to someone he considered mightier, but look who he became. His was a matter of having a goal, in form of his hero, and working hard to accomplish it.
On Handling Challenges to His Career
People are hardly noticed in the early years of their career. It is at this stage that they get to enjoy a little bit of privacy. Once their star starts shining, they will be subjected to every kind of scrutiny. It was not any different for Arnold Schwarzenegger. As his star begun growing, so did the opposition, from within and outside. Here is what he had to say about his mother.
“But my mother looked at it in a different way… I took her into the bedroom, and I said look how I decorated my bed above here, the wall. She shook her head and, you know, didn’t say much. And I was kind of concerned why she didn’t really say something or didn’t compliment me of how well I decorated the wall. The next thing I knew was she flagged down the doctor, who every Wednesday, came with his little Fiat by our house. And she asked him to come up to the house and to look at my bedroom wall. And so… he came to the bedroom, and he looked at the wall, and she said: ‘Look at this. I mean, my son has all these naked pictures of men …’ “
Despite all the opposition from his mother, he still went ahead to prove her wrong by becoming the best.
Source: Talk of the Nation, via www.npr.org
Frank Zane
Frank Zane is another successful bodybuilder who won Mr. Olympia three times. Also considered one of the greatest of all time, this moving mass can only be compared to legends of Hercules, Zeus and Poseidon. With incredible physique that djrove women crazy, Zane was some kind of demigod between 1977 and 1979. It was at this period that he won the three Mr. Olympia titles consecutively. Fran,k Zane was interviewed by FLEX and this is what he had to say about his life and career.
Interview Highlights
It is important to know that Zane’s career spanned almost 40 years, but he was most active in the 70s and early 80s.
On How He Formulated His First Training Routine
“It was all by people I’d met, things I’d read and trial and error. When I first started out, I was about 18 actually younger I was about 16 or17 when I really got serious. I worked out every other day after school, doing upper body one day, legs the next. I kept that routine for a while and it worked well for me. Then, in the mid-late 60s, when I was living in Florida, I increased the number of workouts so that I was training six days a week, but it was still upper body one day, legs the next.”
When Asked About His Preferred ab Exercises
“Usually crunches and/or Roman-chair situps for upper abs. Leg raises or hanging knee-ups for upper abs, seated twists for obliques.”
His Response to Why the Current Generation of Bodybuilders Don’t Give Much Time to ab Training
“Worked for me. I just went by the example of those who had been training at Gold’s Gym in Venice when I got there. You know, in the late 60s Zabo Koszewski was there and he had the best abs and I figured, well, I’ll try it. He would do 500 Roman-chair situps in the morning and 500 leg raises in the afternoon and so that’s what I did. I figured if you had great abs and you had everything else, you’d look even better, and it worked.”
How Diet Played a Role in his Conditioning
“My diet was always very good, but volume training in itself really conditions you. If you go heavy, you’ll grow too, but boy, volume training really works you down to your core. To this day, I still practice volume, except now I will train three days a week or so.”
Comparing His Training Today and 30 Years Ago
“On the whole, it is, with lighter weights and less volume, of course. I have to say that I rely heavily on muscle memory these days, and it is a pretty amazing thing. I don’t have to train that much anymore to stay in decent shape, which is good because my joints couldn’t handle a lot of this work now. But there comes a point in your 60s when you hit a kind of age barrier, and the gains come slower and the accumulated stress you put on your body all those years adds up. It’s a bit of a balancing act – knowing how much to train to elicit results without aggravating old injuries.”
Source: Flex Magazine 2008
3. Flex Wheeler
We couldn’t leave the Sultan of Symmetry out of our best three for obvious reasons. Flex Wheeler was interviewed by bodybuilding legend Kevin Levrone. This was a very unique interview because it was just two legends having a chat and digging into the past. There are a few points we can pick from the chat. Here is how the interview went down.
Interview Highlights
When Asked Who Was the Most dreadful Competitor He Ever Faced
On this, Wheeler did not hesitate to mention Ronnie Coleman and Dorian Yates. He also went ahead to state that he could have easily defeated Ronnie Coleman in the 1999 contest but admitted that Ronnie was a great Mr. Olympia.
Related Article:: 6 Famous Mr. Olympia of All Time
About Back-to-Back Weekly Competitions
Like most bodybuilders of his time, Flex Wheeler didn’t find it difficult to compete every week. He had to squeeze in time for training every week in anticipation of the next contest. It was a time when bodybuilding as a sport was picking momentum so there was motivation all around.
The Hardest Training Partner Flex Ever Had
A training partner plays a crucial role in shaping and influencing one’s mindset. He/she instills the spirit of competition and this goes a long way in preparing you for major contests. Flex Wheeler revealed that Chris Cormier was the hardest person he ever trained with. Being one of the strongest bodybuilders at that time, Cormier pushed Flex to his limits, thus turning him into a beast.
Source: https://www.evolutionofbodybuilding.net
Overall
As you may have noticed, the three interviews have valuable lessons any bodybuilder can use to make an extra stride in their career. We have tackled unique aspects of bodybuilding in each, from personal struggles to training routines. Arnold Schwarzenegger, Frank Zane, and Flex Wheeler all looked up to someone and worked their way up to reach that level. And in most cases, the prodigy goes ahead and becomes better than their idol. That is a hell of a motivation for any bodybuilder who wants to put their name on the world map. You can follow up on the full interviews from the sources indicated.
Natural Remedies for Prostate Cancer and Erectile Dysfunction
Prostate cancer is a condition that affects male genitals. The two conditions have a range of negative effects on the victim including infertility, sickness, as well as physical and psychological problems. But first, we need to know what the two terms mean before looking at possible remedies. Erectile dysfunction is the inability to have an erection under normal circumstances. Please note that one can fail to have an erection after taking a drug or due to other mental and psychological factors. In that case, the condition cannot be classified as erectile dysfunction. Prostate cancer on the other hand is an illness that is characterized by the uncontrolled growth of cells in the prostate region. The disease can lead to erectile dysfunction and vice versa. That means treating one could also mean preventing the other from occurring.
The good news is that the two conditions can be prevented and even treated in the early stages. You may be familiar with4 only medical techniques of treating them but we will highlight some natural as well.
Remedies to Erectile Dysfunction
As already mentioned, erectile dysfunction is the inability to have or maintain an erection. Here are natural techniques that can be used to prevent and treat the condition.
Taking Erection Boosters
Erection boosters such as Viagra are used to attain and maintain an erection. The chemicals present in such substances trigger the production of hormones that boost blood flow to the penis. However, the effectiveness of these drugs in causing an erection is more of a psychological than a physical one. That means you have to be sexually aroused for them to work. Apart from viagras, FDA has approved three more drugs for the same purpose. The drugs include Cialis, Levitra, and Stendra. The four drugs’ working mechanism involves inhibiting the production of PDE5, an enzyme that prevents blood from filling the penis.
People love using these drugs because they are easy to use and are readily available. However, you must be careful not to abuse the drugs because such an action may have far-reaching consequences. Most importantly, ensure to get genuine ones because fake ones may harm you or fail to help you achieve the desired results.
A Balanced Diet
You might not be aware of this but a balanced diet can help reduce the chances of developing erectile dysfunction. Foods that are known to help prevent or treat the condition include fruits, vegetables, fish, legumes, and nuts. Most importantly ensure the foods are in good proportions and spread evenly throughout the day. Also, try to avoid foods that may cause you to gain weight because too much weight contributes to erectile dysfunction.
Related Article:: The Correct Diet Plan That Complements Your Bodybuilding Cycle!
Get Enough Sleep
Sleeping for at least 8 hours every day allows the body to recover. It also reduces stress, one of the main causes of erectile dysfunction. Additionally, lack of sleep is known to cause a drop in a person’s testosterone levels, thus contributing to this dreaded condition. Sleep also ensures that there is a chemical balance in your body as the blood flows to every organ. You will agree that being tired reduces sexual stimulation and even if one manages to have an erection, it won’t last long.
Must Read:: The Importance of Sleep for Bodybuilders
Reduce Sources of Stress
You might suffer from erectile dysfunction if you’re constantly undergoing stress. Living a stress-free life is one step towards treating or reducing the risk of the condition. Retreat to your chamber and write down possible sources of stress and try to eliminate them. For instance, if you’re using a substance that causes stress and anxiety, look for ways to stop it. Alternatively, engage in activities and conversations that clear your mind from all types of stress.
Natural Ways to Reduce the Risk of Developing Prostate Cancer
Prostate cancer affects males of all ages but is more found in adults. Although there is no sure way to prevent the condition, you can lower the risk by doing the following.
Coffee
Unknown to many, coffee reduces the risk of developing prostate cancer significantly. Research conducted in 2016 showed that people who took coffee frequently are less likely to get cancer. Although the exact amount or frequency is was not mentioned, taking a cup every day could do the trick.
Related Article:: Top 20 Drinks to Boost Energy in 5 Minutes or Less
Fatty Acids
Fatty acids are major contributors to chemical balances in the human body. The foods not only help break down substances to absorbe the body by also reducing toxins in our bodies. Cancers such as prostate cancer are a result of chemical imbalances which in turn interfere with genes. We can found Fatty acids in a variety of foods including fish and red meat. Ensure your diet has at least one source of fatty acid to help you reduce the risk of getting prostate cancer.
Pulses
Foods such as soya found to lower the risk of prostate cancer. This is because pulses are rich in nutrients that your body needs to function normally. The best thing about pulses is that they are readily found in the supermarket and are easy to prepare. Most importantly, the foods come in many forms such as yogurt and milk in case you’re not comfortable taking it as it is.
Green Tea
Green tea contains chemicals that improve general health. Most importantly, the chemicals help reduce the risk of developing prostate cancer. Green tea can source from the supermarket and prepared normally.
Conclusion
Erectile dysfunction, though not life-threatening, can be a major source of discomfort. Many males with the condition suffer silently because of the stigma attached to it. But you need not suffer because the condition can be reversed. If you’re unsure about a particular medical procedure, you can try the natural remedies discussed above. The results may come slowly but it’s worth the wait.
On the other hand, prostate cancer may prove hard to prevent but we got to do what we can to minimize the risk. What many people don’t know is those common foods we overlook could be the answer to some of the worst conditions facing the human race. To tap into their healing potential, ensure to take them regularly in measured proportions
Build A Six-Pack With These 6 Moves
6 Exercises For A Shredded Core
A shredded midsection is what separates the men from the boys. You need to have your diet and exercise on point if you want to build solid abs. While it’s true abs are made in the kitchen, you need to train your core optimally to get the desired definition in your midriff.
Most people rely on a few exercises to build abs. Your core is divided into three parts; upper, middle and lower. You need to have exercises in your workouts which train all the three sections of your midriff.
1. Cable Crunches – 3 Sets 20 Reps
Using cables helps you maintain constant tension on your abs throughout the exercise. The problem with free weight exercises is, you have tension on your muscles on the concentric motion but have no tension on the eccentric motion.
Cable crunches focus on your upper abs. Make sure you keep your core tight throughout the movement. Exhale and squeeze your abs at the bottom of the movement to make the most of this exercise.
2. Crunches – 3 Sets 20 Reps
Crunches are the gold standard when it comes to ab training. The range of motion is the key while performing this exercise. You should be touching your knees at the top of the movement and lie flat on the floor at the bottom of the movement.
If body weight crunches are too easy for you, feel free to add resistance by using weights. Most people just go through the motions when doing crunches. You should keep your core tight and contract your abdominal muscles with every rep.
3. Hanging Leg Raises – 3 Sets 15 Reps
Hanging leg raises can be a brutal exercise if done correctly. This exercise work on your middle and lower abs. Fat on the lower belly can be the hardest to lose and this exercise can help you see results.
While performing this exercise make sure you’re not swinging your body. You need to keep your upper body stable and only have movement in the lower body. Hold your legs at the top of the movement and bring them back slowly.
4. Decline Crunches – 3 Sets 15 Reps
Decline crunches will set your lower abs on fire. While doing decline crunches, keep your hands on either side of your head. Don’t lock your fingers at the back of your head. Avoid using momentum to lift yourself up.
Maintain a mind-muscle connection with your abs. Exhale, contract and squeeze your abs at the top of the movement and pause at the top for a second. Slowly lower your body to the starting position and repeat.
5. Russian Twists – 3 Sets 15 Reps
Obliques are one of the most overlooked muscle groups while training abs. A midriff can never be deemed shredded if it doesn’t have ripped fish-gills like obliques. Russian twists are an incredibly effective exercise in developing your obliques.
Lie down on the floor with your knees bent and your feet four inches off the ground. Your quads and upper body should be forming an imaginary V-shape. Hold a weight plate in front of your chest while locking out your elbows. Rotate to your right side, exhale and squeeze your obliques, repeat for the left side.
6. Planks – 3 Sets 1 Minute Each
Planks have earned a name for themselves when it comes to building a strong core. Your abs will already be smoked by the time you reach this exercise. Planks can strengthen your core which will not only help in building abs but will also make you stronger at other exercises.
While performing the planks, make sure your body is in a straight line. Your hips shouldn’t be hanging low or be forming a bridge. Keep your core tight throughout this exercise and your head and neck in line with your body.
Which is your favorite ab exercise?
Let us know in the comments below. Also, be sure to follow Generation Iron on Facebook and Twitter.
Lose 10lbs Within a Month Using This Cardio Technique
The Best Cardio Technique For Losing 10lbs In A Month
Many people quit the fit lifestyle when they can’t seem to lose weight even after hitting the gym for a couple of months. There are a few reasons for their inability to lose weight of which unawareness of the right techniques is the biggest one.
In this article, we’ll be presenting a cardio technique which can be followed by beginners and pros alike to lose 10lbs of fat within a month. You can perform this technique if your gym has limited cardio equipment or even if you don’t have a gym membership.
Pre-Requisite – Diet
Before we begin, you need to have a customized diet plan in place to see the desired results. You need to be on a calorie-deficit diet plan if you’re looking to lose weight. A calorie deficit diet means that you’ll be expending more calories than you eat.
Your daily caloric intake should be made up of 40% carbs, 30% protein, and 30% fats. You’re setting yourself up for failure if you’re relying solely on cardio to lose weight and not following a customized diet plan.
If you want to lose 1lb of weight every week, you should reduce 500 calories from your existing daily calorie intake. We don’t recommend shaving off more than 1,000 calories from your diet in a single week.
Different Cardio
In this technique, you’ll be performing cardio twice a day. Don’t worry, you don’t need any fancy equipment (or any machines at all) while following this system. The two cardio sessions would consist of –
LISS – First Workout
LISS or Low-Intensity Steady State cardio is a form of cardio exercise where you maintain the same low-intensity cardio pace for a set amount of time. The LISS cardio session is to be done first thing in the morning after waking up, and on an empty stomach.
The low-intensity steady-state cardio is a form of aerobic exercise where your body uses oxygen as a form of energy to burn fat. Some examples of LISS are road biking a walk in the park or on the treadmill, swimming.
Your LISS cardio session would range between 30-45 minutes. If you’re a beginner, LISS is a great way of building up your fitness level. Adding LISS to your fitness routine can help your body metabolize fat.
HIIT – Second Workout
Your second cardio session should be HIIT (high-intensity interval training). You need to do the HIIT workout in the evening, ideally after your weight training workout. In a HIIT workout, you focus on quick bursts of high-intensity cardio followed by a rest period.
An example of a HIIT workout is – sprinting all-out for 30 seconds, followed by a short period of rest or walking before sprinting again. This cycle of work-rest periods is repeated for 10-15 minutes.
HIIT is an anaerobic exercise and uses the stored ATP and glucose in your body as fuel to burn fat. Performing the HIIT after the LISS workout will help you in burning the metabolized fat.
Each of the cardio techniques has its benefits. Using both of them in your training program will help you get the best results.
Header image courtesy of Envato Elements
How often do you do cardio?
Let us know in the comments below. Also, be sure to follow Generation Iron on Facebook, Twitter, and Instagram.
2021 Heart of Texas Scorecard
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Official Website of theIFBB Professional League
Hafthor Bjornsson Defeats Devon Larratt By Technical Knockout
Thor Bjornsson defeated Devon Larratt and this is how you can watch!
2018 World’s Strongest Man Hafthor “Thor” Bjornsson will do battle this weekend against multiple-time arm wrestling champion Devon Larratt. It’s a showdown of strength athletes that no one thought they’d see.
In what was supposed to be a battle between strongman rivals Eddie Hall and Thor Bjornsson has now taken a different turn. After suffering a bicep injury, Hall was forced to withdraw from the match leaving Thor without an opponent for their proposed September showdown. That is until arm wrestler Devon Larratt stepped up to the plate.
The battle set to take place in Dubai should be a battle of heavy hitters. Thor Bjornsson has been working on his boxing skills with consistency for over a year and a half now and has made some great strides. The skills he’s been able to build have been truly impressive and show that he has more than enough talent to acquit himself well against professional boxers. Devon Larratt on the other hand has little to no boxing experience.
The champion arm wrestler recently admitted he’s a terrible boxer ahead of his match with Thor Bjornsson. While arm wrestlers are known for their immense strength, you need more than power to be able to be a successful boxer. Devon Larratt certainly has a uphill battle ahead of him.
Here’s How You Can Watch The Match
The match, including eight other bouts, is available on pay-per-view on CoreSports.world for $9.99 plus tax. Take a glimpse at the full fight card below.
Who won the battle of the strength sport giants?
Thor Bjornsson and Devon Larratt went to war this past Saturday. The two fought admirably, but as time went on Bjornsson showed the difference in skill with his sharper technical ability.
Thor Bjornsson defeated Devon Larratt by TKO in round one.
Thor Vs. Larratt Quick Results:
Hafthor Bjornsson vs. Devon Larratt — Bjornsson def. Larratt by TKO in Round OneJacob Heppner vs. Josh Bridges — Heppner def. Bridges by unanimous decisionAnthony de Bruijn vs. Giorgi Gachechiladze — de Brujin def. Gachechiladze by unanimous decisionMartin Bakole vs. Haruna Osumanu — Bakole def. Osumanu by KO in Round OneStefi Cohen vs. Marcela Nieto — Majority drawAvril Mathie vs. Jesca Mfinanga — Mathie def. Mfinaga by unanimous decision
Did you tune in for the fights?
For more news and updates, follow Generation Iron on Facebook, Twitter, and Instagram.
Editorial writer at Generation Iron, Jonathan Salmon is also a martial arts instructor and geek culture enthusiast. Check out his YouTube, Instagram, Twitter, Facebook, and Sound Cloud for in-depth MMA analysis.
Hafthor Bjornsson Vs Devon Larratt Fight Crashes Core Sports Website
Core Sports website suffers outages seemingly due to popularity of Thor Bjornsson Vs Devon Larratt boxing match.
We are mere hours away from the much anticipated Hafthor Bjornsson vs Devon Larratt boxing match. And it seems that users who have purchased the PPV are not able to view the stream – at least, not on the Core Sports official website. The Core Sports website has crashed for many users – citing a database error.
What originally started as a Hafthor vs Eddie Hall strongmen-turned-boxers mega fight – the premiere event suffered some setbacks and a few lineup changes. This was largely due to Eddie Hall suffering an injury and needing to drop out of the match. With the strongman match postponed for now – Bjornsson agreed to match up with Devon Larratt. The title fight is to take place today at 4pm EST.
But it seems those who wish to Hafhtor Bjornsson fight are now facing another hurder – as the official website of the live stream is currently suffering outage issues. At the time of this writing no official statement has been made by Core Sports. It seems as if the overwhelming popularity of the fight has caused the website to crash.
Technically, the PPV event has already begun – with other fights on the card leading up to the headliner match of Hafhtor Bjornsson vs Devon Larratt. With a mere hours away, fans are hoping the issue is resolved in time.
In the latest promotional Instagram post made by Core Sports – many fans have flooded the comments stating that they cannot watch the stream or even load the website without an error message:
Hafthor Bjornsson vs Devon Larratt: The Story So Far
Leading up to the fight, Thor Bjornsson has been working on his boxing skills with consistency for over a year and a half now and has made some great strides. The skills he’s been able to build have been truly impressive and show that he has more than enough talent to acquit himself well against professional boxers. His transformation weight loss and shred has also garnered much attention in both the strongman and boxing worlds.
Devon Larratt on the other hand has little to no boxing experience. The champion arm wrestler recently admitted he’s a terrible boxer ahead of his match with Thor Bjornsson. While arm wrestlers are known for their immense strength, you need more than power to be able to be a successful boxer. Devon Larratt certainly has a uphill battle ahead of him.
This kind of website overload isn’t necessarily a new story in the history of popular streaming events. HBO’s massively popular Game Of Thrones series often suffered website and streaming outages during series finales and premieres – due to the overwhelming popularity of the show.
Unlike Game Of Thrones, however, this is a PPV event with fans paying specifically for this one singular stream. As a live sporting event – this kind of outage is painfully frustrating to those looking to see the fight live – and those looking to get their money’s worth.
Some fans have commented that the Core Sports app has faired better with logging into the stream. If you are set to watch and having trouble connecting to the website – try visiting app.coresports.tv and logging in with your account. Generation Iron has not confirmed that this technique works – but it may be helpful for those worried of missing the headlining event.
This story is still developing – so stay tuned to Generation Iron Fitness Network for more updates and results for the match as they become available!
Monster Leg Workout With Klaus Myren Riis
Check out this mean but effective leg workout from bodybuilding pro Klaus Myren Riis.
Leg day. We all know we need it, but too often we make an excuse and jump over to the bench press. It’s easy to spot who in the gym has skipped a leg day (or two), and for those of us who take pride in working out our legs, sometimes we find ourselves struggling for diversity. Some people argue the basics work best and that going back to fundamental movements and exercises will increase muscle growth. Others preach more complex workouts to target many muscles at once to promote big gains. But which one is best?
Professional bodybuilder Klaus Myren Riis says that the basics are just as effective as anything else. As a coach, fitness instructor, and personal trainer, Riis has helped so many people find their niche and see those big gains they thought would never come. Starting out as a fitness model and partaking in fitness competitions, Riis became known for his generosity and knowledge by those looking for guidance when it came to their own health and fitness. As Denmark’s first professional bodybuilder, he has competed in many different competitions and amassed a large following.
His work as a coach and personal trainer has done wonders for so many looking to progress in their own lives. He has helped so many competitors on the national and international level as coach of Team Riis Physiques take home the top prize and his 18 years of experience has given him great clout amongst fitness enthusiasts and athletes seeking a healthier lifestyle.
As a spokesmodel for health and fitness, he loves traveling the world and meeting fans from his massive social media following. For Riis, “Being fit, working out, and living a healthy lifestyle is what I love and live for. It has gotten me to experience different, exciting and challenging jobs and activities all around the world.”
This basic but effective leg day workout is a great way to improve your overall performance and see huge muscle growth. Give this routine a try and take advice from one of the best in the business.
Leg Extensions
Leg extensions are great for targeting the quads and are considered an open chain kinetic exercise, meaning the chain of movement is open and your legs are free to move. A strong quad can have great benefits to strengthen key attachments at the knee joint (1).
How to: Place your hands on the bar and your knees will be on the pad at 90 degrees. Lift your legs until they are extended straight, but do not lock them out. As you lower your legs, exhale to the starting position.
Total: 4 set of 15 reps each. On the last set, do 10 reps, drop the weight, do 10 more reps, drop the weight again, and do 10 more reps plus 10 partial reps.
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Seated Leg Curls
Seated leg curls are a great hamstring exercise that move the weight through the knee. At the starting position, your hamstrings are relatively stretched, but as the weight starts to move, they contract to move the weight. The longer the muscle length, the more resistance can be applied to the muscle.
How to: Your back will be against the pad and your thighs under the leg pad. Your legs will be fully extended out in front of you and parallel to the starting position. Bending your knee, begin to lower your legs to a 90-degree angle. After a slight pause, raise your legs to the starting position.
Total: 4 sets of 10 reps. With each set, do 10 reps leaning forward off the back pad and 10 reps leaning back.
Good Old Squats
The squat is a great leg exercise that many of us already incorporate into our leg day. Squats can strengthen your core which provides benefits to posture and can increase balance. By strengthening the muscle of your lower body, squats will allow for better execution of full body movements to reduce the risk of injury (2).
How to: Place the bar just below shoulder height and rest it on the top of your back. Your feet should be slightly wider than shoulder width apart. Lower so your hips are below your knees and on the way up, drive through your feet and push your hips back to the starting position.
Total: 10 sets of 10 reps pyramiding up in weight on each set.
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Sissy Squats
Sissy Squats are an underutilized exercise and a great way to supplement a quad exercise because they don’t put excessive pressure on your joints. These are great for those with a bulge in the back of the thighs because they work out your quads without any involvement from the glutes or hamstrings.
How to: With your feet slightly closer than shoulder-width apart, maintain a flat back and tight core and sit back as if a chair was under you. Maintain a constant breathe and stay moving at a gradual speed.
Total: 4 sets of 15 reps.
Lunges
Lunges are great quad builders with the added benefits of strengthening your knees and increasing high leg muscle activity (3) while toning your glutes. They can also increase hip flexibility, core strength, and improve balance.
How to: Maintaining a tight core, step one foot forward slightly off center and bend to the ground. Alternate each leg and do so in a continuous movement.
Total: 4 sets of 30 reps.
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Tips From Riis
Too often does Riis see people in the gym not pushing themselves, either by texting or talking on the phone and not going back to the BASICS. A lot of influencers on social media will try and make money by inventing new, complex ways to work out, but all you need are the basics to see big gains. If you push yourself to your limit, your legs will be trembling and burning and you will feel the effect of this monster leg workout.
Instead of relying on hashtags like beastmode, nodaysoff, or workhard to get you there, use correct form to maximize intensity and these basic workouts will prove to be more than effective. Riis says, “You can’t sculpt something if there’s no clay on there to begin with”, and he could not be more right. Rely on the basics for foundational strength and let your hard work show by the effort you put in.
Instead of excuses year after year, build muscle faster and more efficient by pushing your limits and having fun doing so. Try this monster leg workout for big gains and take advantage of this amazing advice from an all-time pro and champion coach in Klaus Myren Riis.
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 Klaus Myren Rys Instagram
References
Journal of Orthopaedic & Sports Physical Therapy (2014). “Knee Pain: Safely Strengthening Your Thigh Muscles“. (source)
Case, Marcus J.; Downey, Darcy L.; Knudson, Duane V. (2020). “Barbell Squat Relative Strength as an Identifier for Lower Extremity Injury in Collegiate Athletes”. (source)
Jakobsen, Markus D.; Sundstrup, Emil; Andersen, Christoffer H.; Aagaard, Per; Andersen, Lars L. (2012). “Muscle activity during leg strengthening exercise using free weights and elastic resistance: Effects of ballistic vs controlled contractions”. (source)
Top 4 Things All Lifters Should Be Capable Of Doing
Are you a real lifter?
Many bodybuilders think it’s simply good enough to get themselves in tip top shape. You build massive muscle, cut away fat to reveal that exceptional musculature, and everything is golden, right? At least it is if you’re satisfied with simply looking the part of an athletic behemoth. But it shouldn’t be good enough to simply look the part, you should want to be just as strong and capable as your physique would suggest.
You’ve seen plenty of those kinds of bodybuilders. Men and women who look amazing, but when they’re put to the test they’re all closer to weak kittens than to what their physiques would suggest. If you’re hoping to not only build a physique that looks superhuman, but have the attributes of a truly athletic lifter, then you’re going to want to aim for these specific goals while traveling the road of a bodybuilder.
1. Bench Press Own Body Weight
First thing’s first, if you want to be considered a lifter with any merit then you should be able to bench press your own body weight. While many are incapable of doing so because of lack of strength, the vast majority who can’t usually have the trouble because they lack the technical fortitude to pull off the lift. If your grip is too wide you won’t have the leverage to complete the lift, if your grip is too narrow then your arms won’t be in the position to optimize your strength and push the weight up from your chest. The benefits are lifting your own body weight on the bench press means building functional power and strength that can be translated over to other pushing movements such as push ups and even punching power.
2. Deadlift Double Own Body Weight
For any of you that may not know this, deadlifting twice your body weight is a fairly standard goal that many fitness trainers set for their clients. So it should definitely be on your list of goals to accomplish as an athletic lifter. Obviously you won’t start out being able to lift twice your body weight, but it’s a goal to be set and a fairly common one at that. Being able to perform a deadlift of this nature translates over to overall athletic performance. You become more explosive and powerful and eventually once you’ve hit your goal of lifting double your body weight it will be only natural that you’ll look to achieve greater numbers. But even if you don’t, the benefits are extremely apparent and you’ll be as strong as an ox.
3. 30 Second Bodyweight Squat and Hold
Why should this be one of your goals as a lifter? Well, if you know anything about training then you’ll know that the squat is the king of all exercises. Being able to hold a deep and static squat for thirty seconds without using your hands of falling will certainly offer some insight into how athletic your lower body is. If you’re unable to perform this movement then it means there’s still work to be done in order to strengthen the lower half of your body.
4. Farmer’s Walk Own Bodyweight
Being able to farmer’s walk your own body weight is pretty telling of your overall athletic ability. A farmer’s walk can build functional strength throughout your arms, particularly your forearms, as well as the rest of your body. It strengthens the stabilizers and also helps to improve your overall conditioning. It’s definitely a goal that should be aimed for. There’s nothing more important than functional strength after all and like the other goals on this list, being able to not only lift but carry your own body weight for a distance is highly beneficial.
What are your fitness and bodybuilding goals?
Mike O’Hearn Returns Full Interview | Health & Bodybuilding, Macho Mentality, & More
That’s why in our follow up full length interview with Mike O’Hearn – we dig deep into the health side of bodybuilding. Is it possible to be a mass monster without taking health risks? Does the sport demand a base level of danger? O’Hearn has been dedicated to being all natural his entire career. He brings the kind of insight that’s rare in this industry.
Over the past few months we’ve released multiple GI Exclusive segments from our interview with Mike O’Hearn. We are now releasing the full length interview including additional topics such as – how to be healthy in bodybuilding, the macho complex in lifting culture, and how having a baby changed O’Hearn’s bodybuilding lifestyle.
Listen To Our Mike O’Hearn Interview On The Generation Iron Podcast
Our full length interviews are now also in podcast form! Subscribe to the Generation Iron Podcast for candid, full length interviews with the biggest names in bodybuilding, fitness, combat, and strength sports.
Listen to the full Mike O’Hearn interview here:
Mike O’Hearn Answers: Is A Bodybuilding Lifestyle Bad For Your Heart & Blood Pressure?
Is that fully possible when carrying mass monster levels of muscle? We asked this question to Mike O’Hearn, specifically in regards to heart health and blood pressure. Vlad Yudin states that he had a conversation with a cardiologist claiming that heavy weightlifting and massive muscle is ultimately bad for your heart in the long term. The reasoning behind this is two fold. On one hand, you are still carrying a massive amount of weight on your body. This is harder for the heart to pump blood through. On the other hand, the heart can actually grow like a muscle. Heavy weightlifting can increase hearts size (this is ultimately a bad thing).
When asked about this, Mike O’Hearn had his own rebuttal. He recently visited a cardiologist for a routine check up. Not only is O’Hearn incredibly healthy for his age. He also discussed overall heart heath when it comes to heavy weightlifting. His conversation with a doctor revealed the opposite opinion. Lifting weights helps make the heart stronger. Mix that with a healthy diet and you avoid high blood pressure as well.
So what is the correct answer here? Two different doctors with two different opinions on bodybuilding and heart health. Mike O’Hearn chooses to then look at anecdotal evidence. O’Hearn looks back at pro bodybuilders from the golden era and what we know about their health now in their twilight years. According to O’Hearn, many of these older former bodybuilders are healthier and more able bodied than many people their age. This makes O’Hearn believe bodybuilding, when done correctly, is ultimately healthy for your heart.
Mike O’Hearn puts an important caveat on that statement. It’s very easy for a bodybuilder to abuse the techniques to make up an ultimately unhealthy lifestyle. Bodybuilders can eat crap to bulk up muscle. These “dirty” foods can lead to high blood pressure and ultimately heart problems. Heavy lifting can also go too far. Going hardcore each session in the short term does not look forward towards health in the long term.
O’Hearn also makes one more statement in regards to bodybuilding and heart health. Ultimately, there is a randomness to health as a whole. Some people smoke their whole lives but live to be 100. Some people are incredibly healthy-minded but die in their thirties. This doesn’t mean it’s not worth focusing on health – but it does mean that we shouldn’t accidentally assume coincidence is evidence of an actual statistical trend.
Mike O’Hearn: How Being Macho In Bodybuilding Can Backfire
Mike O’Hearn is an extremely focused and proactive person. It’s been well documented and discussed how seriously he takes his bodybuilding lifestyle in Generation Iron Natty 4 Life. He gets up at the crack of dawn to train every single morning. He never misses one day. On top of that, he’s stuck to an incredibly strict diet to obtain a physique that many think is impossible to build without steroids. O’Hearn has stayed consistent in his all natural claims. With the kind of intense routine he follows – he just might be one of the few to really pull that kind of natural physique off.
But behind all of that focus and strict routine – how does he deal with anxiety and depression? What does Mike O’Hearn do when life throws a tragic curveball? We asked this very question to O’Hearn during our latest interview.
Mike O’Hearn reflects back on two times in his life that were very painful. It was the moment his mother and father passed away. Both deaths occurred separate from each other. His father passed first. At the time, O’Hearn decided to push his emotions and grief down. He wanted to be strong and macho. The kind of strong man that mentally to mach his massive muscle.
It wasn’t until after Mike O’Hearn’s mother passed away that the pain and grief he was suppressing all poured out. Everything that he had avoided during his father’s death boiled up to the surface on top of his new grief upon his mother passing. O’Hearn spiraled into a depressed state. The only thing that brought consistency into his life was his ongoing training and nutrition schedule. It was the only thing he had control over.
Ultimately, Mike O’Hearn slowly recovered and pulled himself out of the hole. By facing his emotions and admitting to others that he was facing emotional struggles – he was able to finally face a series of grief that he had been avoiding for years.
Mike O’Hearn tops off the conversation with advice for others who are facing anxiety or depression. Speak out about it. Be open and don’t be afraid to reveal the pain you are going through. Whether that’s speaking to a family member, a friend, or getting professional help.
Many bodybuilders entered into the bodybuilding lifestyle because they wanted to be strong. Perhaps because they were bullied as a kid or simply unhappy with the way they looked. This creates a sort of macho mentality down the road. Bodybuilders will do anything possible to appear strong – not just physically but emotionally.
Mike O’Hearn wants the world to know that it’s okay to open up. That there is actual strength in admitting to grief or anxiety or depression. Instead of hiding behind muscle and a tough guy persona – be honest with not only yourself but also others. It will make you stronger in the end. It will also hopefully make you a happier and more fulfilled person in the big picture.
Wrap Up
Mike O’Hearn provides a unique insight into the world of natural bodybuilding – making this full conversation a must watch. There are far many more topics we discussed in our hour plus interview that could be vital for anyone looking for insight into optimizing bodybuilding training. So make sure to watch our latest full length GI Exclusive interview with Mike O’Hearn above!