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Benefits of Trap Bar Deadlifts For Bodybuilders
The trap bar is one specialty bar you need to add to your workouts.
The trap bar, also called the hex bar given its shape, it an amazing piece of equipment in the gym that some people may not know about. Considered one of the smartest inventions for gym equipment in the past few decades, this bar offers a great alternative to the traditional barbell. As a safer option for fitness junkies and gym-goers of all skill levels, the trap bar can be found in most gyms and the benefits are incredible.
The trap bar deadlift is an exercise that anyone of any skill level can do to get the most out of their deadlifts without the added stress and strain of a conventional one. As an extremely beneficial exercise, the trap bar deadlifts will work to build strength and explosive power while also limited the risk of injury.
As a complex movement, the deadlift requires the use of so many different muscles and joints with the proper coordination, balance, and technique for maximum benefit. But the trap bar allows for a more stable lift without sacrificing any of the gains a deadlift can provide (1). After hearing what the trap bar has to offer, the choice between a traditional deadlift and a trap bar deadlift may become that much easier for you.
Trap Bar Deadlifts Vs. Traditional Deadlift
A traditional deadlift is one of the big three powerlifting exercises and can greatly improve your muscle growth with a host of other benefits. The traditional deadlift uses a barbell while the trap bar deadlift, of course, uses the trap bar and while there are similarities, the differences are enough to potentially change your mind. Both exercises require lifting heavy weights off the floor in a hinge pattern with similar movements to achieve muscle growth.
The barbell deadlift, however, has a slightly greater peak in the spine and hips, while the trap bar deadlift has a larger peak knee movement. The trap bar deadlift has more squat-like elements than the barbell deadlift, but similar to the barbell deadlift, it has twice as high of the demand on the glutes, hamstrings, and quads with a similar range of motion to the barbell deadlift. The barbell deadlift may exhibit higher activation of the hamstrings, spine, and biceps (2), while the trap bar deadlift can be higher for your quads. It is a preference, for those closely linked to powerlifting would most likely choose the barbell deadlift, but the overall benefits of the trap bar deadlift are now something to consider.
Benefits Of A Trap Bar Deadlift
Safer Alternative
With the trap bar deadlift, the weight is centered within the body as opposed to in front of it which creates a great balanced position to keep strain off of your lower back. It also requires slightly less range of motion since it is higher off the ground also reducing the risk of injury. The trap bar deadlift is great for beginners to build strength quickly and execute solid form as well as for more established athletes looking for a safer way to get the benefits of a deadlift without the added risk of a more conventional one.
Lower Body Builder
Hitting your hamstrings, glutes, and quads, the trap bar deadlift is a great way to build lower body strength. With more of a squat-like movement than a traditional deadlift, your quads will be fired up increasing muscular growth and muscular endurance. It also increases the amount of mechanical tension provided which is the amount of weight lifted and its impact on muscle growth (3). As a safer alternative, you can lift more weight and increase your capacity for lower body muscle growth.
Promotes Explosive Power
With more weight and a shorter distance to lift, you can increase your power output resulting in a higher level of power and explosiveness (4). This is great for athletes whose sports require a certain level of power to generate high performance, or for gym-goers looking to gain benefits for other exercises requiring a certain level of power to perform them.
Solid Transfer To Other Sports
For powerlifters and strongmen, the trap bar deadlift is a great exercise to diversify pulling strength without risking the lower back. Athletes in more formal sports can increase their jumping abilities and improve their athletic stances for more balance and support. As a safe alternative to the traditional deadlift, the trap bar deadlift is a great exercise to maximize their performance and stay physically healthy in the process.
How To Do A Trap Bar Deadlift
The starting position begins with you standing in the middle of the trap bar. With a flat back and tight core, bend your knees and grab the handles with your arms extended. There will be a slight pull on your hamstrings before you begin to drive. Pull the bar upwards and extend your hips and knees while squeezing your glutes. Keep your back in the same neutral position and reverse back down to the starting position.
Wrap Up
For those who love to deadlift, it is a great exercise and a staple in the world of powerlifting. But the constant strain on your lower back and the increased risk of injury can be something everyone wants to avoid. The trap bar deadlift is one of those exercises that is great to minimize the risk while also getting every benefit that a traditional deadlift provides. As a safe alternative to increase lower body strength and promote explosive power, the trap bar deadlift is something to heavily consider incorporating into your daily workouts. Check out other exercises to do with a trap bar and elevate your overall performance to the next level.
Let us know what you think in the comments below. Also, be sure to follow Generation Iron on Facebook, Twitter, and Instagram.
*Images courtesy of Envato
References
Gentry, Mike; Pratt, David; Caterisano, Tony (1987). “Introducing the Trap Bar”. (source)
Andersen, Vidar; Fimland, Marius S.; Mo, Dag-Andre; Iversen, Vegard M.; Vederhus, Torbjorn; Rockland Hellebo, Lars R.; Nordaune, Kristina I.; Saeterbakken, Atle H. (2018). “Electromyographic Comparison of Barbell Deadlift, Hex Bar Deadlift, and Hip Thrust Exercises: A Cross-Over Study”. (source)
Schoenfeld, Brad J. (2010). “The mechanisms of muscle hypertrophy and their application to resistance training”. (source)
Camara, Kevin D.; Coburn, Jared W.; Dunnick, Dustin D.; Brown, Lee E.; Costa, Pablo B.; Galpin, Andrew J. (2016). “An Examination Of Muscle Activation And Power Characteristics While Performing The Deadlift Exercise With Straight And Hexagonal Barbells”. (source)
This 1000-Rep Arm Workout Will Add 2-Inches To Your Arms
“I should stop training my arms” – said no one ever.
If you are anything like most lifters, you love training your arms. A devout Roelly Winklaar fan, you start thinking about your next week’s bicep workout while performing the last set of dumbbell bicep curls.
Even though people love training their pythons, how many of them do you think are content with their progress? One of the reasons why people train their arms so often is that they are not satisfied with their workouts.
Most of the time, the problem is not with the lifter’s intent or performance but is with the workout routine itself.
If you cannot resist flexing your guns in car windows as you walk past them, have hit a plateau, or want to spice up your training, the 1000-rep arm workout is for you.
Introduction To The 1000-Rep Arm Workout
1. The 1000-rep arm workout is pretty straightforward and doesn’t contain any technical mumbo jumbo.
2. You will be doing five sets of 20 reps for five bicep and tricep exercises each, equaling 1000 reps total.
3. For the best result, strictly stick to the prescribed exercises, sets, reps, and rest periods.
4. The 1000-rep arm workout can be longer as compared to your vanilla workouts. Plan your gym sessions accordingly.
5. Since the 1000-rep arm workout employs extreme volume and intensity, you should not perform it every week. Start by following this program every alternating week and then switch to performing it once every three or four weeks.
The 1000-Rep Arm Workout From Hell
1. EZ Bar Curl – 5 Sets 20 Reps
The 1000-rep arm workout will take a toll on your joints, and the EZ bar can make your life a little easier. Before you begin training, perform at least a couple of warm-up sets with lighter weights.
Steps:
Stand upright while holding an EZ bar with a narrower-than shoulder-width grip.
As you breathe in, curl the barbell by bending at your elbows until your lower arms are perpendicular to the floor.
Make sure you are not using momentum to lift the weights.
Slowly return to the starting position and repeat for recommended reps.
2. Straight Bar Pushdown – 5 Sets 20 Reps
Alternate between bicep and tricep exercises so that your muscles are getting enough rest between sets.
Steps:
Stand facing a cable pulley machine with a shoulder-wide feet placement.
Set the pulley at the highest position.
Grab the straight bar attachment with an overhand grip.
Pin your elbows to your side as you push down the bar until your lower arms are perpendicular to the floor.
Return to the starting position and repeat.
3. Cable Curl – 5 Sets 20 Reps
You need to contract your biceps and triceps with every rep if you want to get the most bang for your buck. Going through the motions for the sake of it is not going to get your results. Establish a mind-muscle connection with your arms and squeeze the life out of them with every rep.
Steps:
Stand upright with a shoulder-wide stance while facing a cable pulley machine attached at the lowest setting.
Grab an EZ bar with an underhand grip.
Curl the bar while having your elbows glued to your sides.
Return and repeat.
4. Overhead Cable Extension (Rope Attachment) – 5 Sets 20 Reps
Since this is a high-intensity workout, don’t worry about following a rep tempo or going slow. Pump out the recommended repetitions with a decent speed, and let the intensity do its magic.
Steps:
Set the pulley at the highest adjustment.
Grab the rope attachment and face away from the machine.
Bend over at your waist until your torso is at a 60-degree angle with the floor.
Extend your arms straight and contract your triceps at the top of the movement.
Return to the starting position and repeat.
5. Double-Arm Dumbbell Hammer Curl – 5 Sets 20 Reps
As fatigue starts to kick in, feel free to lighten the weights but do not compromise on form and intensity. If you don’t feel a pump after 20 reps, it’s a sign that you need to lighten the weights and focus on contracting your muscles.
Steps:
While standing with a shoulder-wide stance, grab a dumbbell in each hand with a neutral grip (palms facing each other).
Keep your elbows at your sides and curl the dumbbells towards your shoulders.
Pause and squeeze the life out of your pythons at the top of the lift.
Do both arms at the same time.
6. Lying Extension With Rope Attachment – 5 Sets 20 Reps
Steps:
Place a flat bench beside a cable pulley attached to the lowest setting.
Lie down with your back placed on the bench and your head next to the pulley.
Grab the ropes with both hands and perform a skull-crusher type movement.
Don’t let your elbows flare out as you perform the exercise.
7. Seated Barbell Curl – 5 Sets 20 Reps
Steps:
Sit on a flat bench and place a flat barbell on your thighs.
Grab the bar with a shoulder-width grip.
Curl the weights from the top of your thighs towards your shoulders.
Return to the starting position with a slow and controlled motion.
This exercise works on your bicep peaks.
8. Double-Arm Dumbbell Kickback – 5 Sets 20 Reps
Steps:
Stand upright with a shoulder-wide stance and grab a dumbbell in each hand with a neutral grip.
Bend over at your lower back until your torso is at a 60-degree angle with the floor.
Lift your elbows until they are slightly above your torso. Bring the dumbbells close to your chest.
With your elbows pinned at this position, extend your arms straight.
Contract your triceps at the top of the movement.
Return to the starting position and repeat.
9. EZ Bar Reverse Curl – 5 Sets 20 Reps
Steps:
Stand upright while facing a cable pulley attached at the highest setting.
Grab the EZ bar attachment with an overhand grip.
With your elbows pinned to your sides, curl the bar by bending at your elbows.
Contract your biceps at the bottom of the movement.
10. Bench Dip – 5 Sets 20 Reps
Steps:
Place two flat benches parallel to each other.
Sit down on a bench and place your hands next to your thighs.
Place the balls of your feet on the second bench.
Hinging at the elbow, lower your body down as far as you can, or until your upper arms are parallel to the floor.
Extend your arms straight to get back to the starting position.
Rest – 2 Minutes
After every set, make sure you are not resting for more than 120 seconds. Two minutes are all you need for catching your breath and ATP replenishment. By the end of the workout, you will be running on fumes, and you will have the most insane sleeve-ripping arm pump.
Conclusion
The 1000-rep arm workout routine will train your guns from every angle. It will help break plateaus and ensure overall arm development. While we recommend following the exercises mentioned in the article, you could use substitutes or perform your favorite lifts, given they target the muscles in the same way.
In the weeks where you will not be performing the 1000-rep arm workout, you can follow your usual (read: vanilla) bicep and tricep training routines.
How often do you train your arms?
Let us know in the comments below. Also, be sure to follow Generation Iron on Facebook, Twitter, and Instagram.
Best Cardio Methods For Bodybuilders Who Hate Running
A little bit of cardio does wonders.
We’ve heard it a million times – “I love working out I just hate running.” Since we were young running has been touted as the ultimate form of cardio. Those weekend warriors with their Nike spandex gear don’t make it any easier. With watches that track every step and instagram pictures to boot – these guys wear every mile as a badge of honor.
Well we’ve got news for those guys. While running is definitely good in moderation, too much of constantly pounding the pavement will wreck your joints especially your knees. Compounded with the massive size of most bodybuilders it’s no wonder it’s not every athlete’s cardio of choice. Well good news. We’ve got 5 five exercises just as good…nay, BETTER than running that will be right up your alley.
20 minute 10 meter sprint
We first heard about this one Men’s Health. The first thing you need to do is mark out a length of 10 meters (about 10 steps), this will be your work area. You want to cover that 10 meter distance once within one minute (too easy right?). Now you want to cover 10 meters 2x within the same amount of time. Keep going until you can complete 20 meters in one minute.
This exercise starts slow but gets turned up real fast. Don’t cheat in the beginning, trust us you’ll need the rest. Mere mortals will make it to about 13, studs will make it to 18, and Gods will make it to 20 meters in one minute. Which one are you?
Burpees
Ah this brings me back to my military days. You start off straight up, arm to sides. You then drop down and complete a full push up, you get back up into starting position and then jump high into the air with arms extended. When you land, get back down into pushup position and repeat.
Performing just 10 reps fast can rev your metabolism as much as a 30 second all out bike sprint, burning 2 calories per burpee for a 180 lb man. Aim for 10 burpees within 60 seconds.
Kettle Bell Swing
This explosive cardio exercise works the big muscles around your glutes and quads, and sends your heart into overdrive, according to research from the University of Wisconsin.
In a recent study participants burned 2o calories per minute with an average heart rate of 93% of their max, sustained over a 20 minute workout.
Next time someone invites you to go for a run, tell them you’d rather protect your joints and raise your heart rate instead.
Best Bodyweight Triceps Workout For Horseshoe-Shaped Arms
Get those arms to pop and show your triceps some love with these bodyweight triceps workouts.
We often focus so much on our pecs, biceps, and abs, that we leave out one crucial spot: the triceps. That definition is just as much the back of the arms as it is the front. That horseshoe-shaped muscle is every bodybuilder, gymgoer, and athlete’s dream, but it requires more than just curls and the bench for exercises. Targeting your these is critical to seeing big gains and loving how your arms look, sleeves or no sleeves from some of the best bodyweight exercises.
It is important to note that aesthetic is just half the battle. What healthy and huge arms can do is balance out and stabilize the bicep giving your body that much needed equilibrium you may not even notice. Much of the pain people suffer is from an imbalance between the biceps and triceps and through constant training and recovery, this pain will subside from repeated workouts with some of the best bodyweight exercises.
Your triceps make up two-thirds of your arm, so stop neglecting them and let that hard work you put into your biceps show. Many of these exercises below will target multiple muscles so the overall benefit is great to not only your arms, but other important muscles as well. Add to your growth and overall wellness with these 7 bodyweight triceps workouts.
Narrow-Grip Pushups
A slight variation on a standard pushup, narrow-grip pushups are slightly closer to the midline of your body, therefore using your triceps much more. Using explosive movements for power, or slower ones for size, these are some of the best bodyweight exercises to get the arms fired up.
To begin, place your hands under your chest closer than shoulder-width apart. Lower your body by bending your elbows but keep them tucked close to your torso. Remember to keep a tight core and flat back. Using your triceps and pecs, push your body back up and repeat.
Bench Dips
Bench dips are perfect for muscle definition and tone, increasing strength in the upper body. Bench dips are great because you can use a bench, chair, and even a low table for these bodyweight exercises and the push motion to build the upper arms and strong triceps.
With your hands on the edge of a bench (or whatever you’ve chosen to use), sit with your legs out in front of you. With your elbows tight to your sides, lower to the ground bending your arms at 90 degrees. Push back up, locking your elbows at the top.
Plank-To-Pushup
The plank-to-pushup is a great all-around exercise for it combines to target the triceps, pecs, shoulders, and abs. Not only can this exercise build overall arm strength, but it can increase shoulder mobility as well from some of the best bodyweight exercises with extension for a solid workout derived from push ups for strong triceps.
Start in a plank position with your forearms under your shoulders. Driving from the ground, use your triceps to get onto the palms of each hand, driving head first up. Drop back to your forearms into a plank position and repeat for the best results from this triceps exercise and upper arm burner.
Pike Pushup
The pike pushup is an interesting variation of the pushup and is highly effective in building upper body strength. It can also improve focus and balance given its level of difficulty as a bodyweight movement taken from push ups.
The starting position for the pike pushup is the downward dog position with your hips up and each arm extended out and down. Bending your elbows, allowing them to flare out slightly, lower your head to the ground. Push back through each arm past your head to return to the starting position of downward dog.
Press Up
The press up begins in the cobra position, on your stomach with your hands shoulder-width apart and hips down. Drive into the ground and start to straighten your arms which will raise your upper body. The key is to maintain tension in the arms to get the maximum benefit. Lower the upper body to return to the starting position and repeat for the best results for your muscles.
Diamond Pushup
Diamond pushups are considered one of the best push-ups for triceps for it is effective and forces much of the work. Slightly different than the narrow-grip pushups in hand placement, diamond pushups are also great for chest and shoulder muscle development to help stay on top of your training.
Begin in a pushup position with your hands placed under your chest forming a diamond. With a tight core and flat back, lower to the ground, keeping your elbows tight to your body. It is important to not flare your arms out with this exercise and keep a straight back.
Triceps Bodyweight Extension
Another variation of a plank, this triceps extension exercise is great for building not only core strength but also pumping up those triceps.
This exercise requires a bar, rope, or at least something that allows you to hold onto with room to duck under that will add resistance. Grip the bar overhand and with a sturdy core, assume a plank position with a straight back. Bend your elbows and duck under the bar. Push your body back to the plank position as you straighten your elbows and repeat the process of the triceps extension.
Wrap Up
Try these exercises as you look to make big gains in the gym or wherever your workouts take you. Having triceps that pop are key to getting that horseshoe-shape arm and balancing out the chest and bicep. Stop overlooking this vital muscle that will help you both aesthetically and athletically look good and feel great. Give yourself the benefits of performing daily functions efficiently and effectively, while also owning every aspect of your strength building experience.
What are your favorite triceps workouts?
Let us know in the comments below. Also, be sure to follow Generation Iron on Facebook, Twitter, and Instagram.
*Images courtesy of Envato
How The Dumbbell Hip Thrust Promotes Strength & Power
A quick exercise to set-up, the dumbbell hip thrust is one to really increase your power output immensely.
We all know about the traditional hip thrust, but the dumbbell hip thrust may be an alternative often overlooked. While the main difference may be the use of a barbell as opposed to dumbbells, it is important to remember that dumbbells are more versatile and can greatly influence your gains as a result. The dumbbel hip thrust is one to put into your routine, or toss on the end as a good finisher, but either way, you get great benefits out of this exercise to promote strength and power output.
Let’s take a look at the dumbbell hip thrust and see what this exercise can do for all your gains. From what it is, to muscles worked, the many benefits associated with it, and how to properly perform it, you will be well on your way to putting an awesome exercise into your routine so you see the best gains possible.
What Is The Dumbbell Hip Thrust?
The dumbbell hip thrust is a nice variation of the barbell hip thrust exercise using dumbbells for easier set-up and slightly less strain on your hips. Using dumbbells can greatly benefit you in a number of ways since these are versatile and worthwhile pieces of equipment. This exercise will work to strengthen your lower half to reduce injury and increase power for those sport specific and more functional movements as you look to optimize training and performance as best you can.
Muscles Worked
When it comes to the dumbbell hip thrust, this exercise primarily works your hamstrings, glutes, and adductors. While your hamstrings and adductors tend to get great work done, it is your glutes that really feel a burn. Your gluteus maximus, gluteus medius, and gluteus minimus all will get work done as you look to build strength and provide for that more grounded and balanced feel (1). Working those muscles around your hips will offer the best in terms of stability since these tend to be a bit more vulnerable just given the amount of abuse they withstand from your workouts.
Benefits Of The Dumbbell Hip Thrust
The dumbbell hip thrust exercise is one to really challenge you so you see that growth and stability you want most. While this exercise can be challenging, depending on how much weight you put on, it is simple to learn and does have good benefits for your overall training and performance, as well as physical health.
Benefits of the dumbbell hip thrust include:
Increase strength and size: By focusing on these muscles, you increase strength and size to enhance sport specific and more functional movements (2), while aiding in a bigger physique.
Decrease risk of injury: Proper form can reduce spine compression to protect against back injury, while also strengthening some often times more weaker muscles.
Promote power output: With the movement and the muscles worked, you give yourself a great chance at increasing your power output for those sport specific movements (3).
Increase awareness and helps with form: By using a bit lighter weight than a barbell, this exercise can work to raise awareness and promote better overall form.
Good variation: This exercise is a nice variation using dumbbells which are versatile and can be worthwhile for gains.
How To Perform It
Here are the steps for performing the dumbbell hip thrust:
Set yourself up on a bench so there is some elevation. Your shoulder blades should be just above the edge of the bench.
Place the dumbbell on your hips and hold them tight so they don’t collapse into you. Tighten your core and keep your body as stable as possible.
When ready, drive through your feet, pushing your hips upwards.
Give a good squeeze at the top and slowly return to the starting position.
Repeat for your desired number of reps.
Featured Dumbbell To Boost Growth
When it comes to working out and giving ourselves the best chance at growth, having a fully stocked shelf full of essential supplements can greatly influence our gains. We know of the real staple supplements like pre-workouts, protein powders, and BCAAs, all of which can either offer energy boosts, increase focus, provide muscle pumps, or aid in that vital growth and recovery so our hard work in the gym sticks. But knowing what kind of equipment to use will allow for the best gains in the gym possible so these supplements work to maximize all of those great benefits. While things like kettlebells and barbells are great products, a complete home gym, squat racks, and treadmills are just some pieces of equipment you can use to see great gains. For the dumbbell hip thrust, the right dumbbell will allow for comfort and support while also being durable and versatile for all your needs.
papababe Dumbbells
papababe Dumbbells are perfect for free weight strength training. Made from solid cast iron with a rubber head, this ensures durability, longevity, and protection.
papababe Dumbbells are great workout equipment for those looking to build strength, burn fat, and create a stellar physique that others will envy. Perfect for free weight training, these can be stored easily for optimal convenience. Made from solid cast iron, these ensure durability and longevity and the rubber coating helps prevent damage to floors and other equipment. With a hexagon-shaped head to prevent rolling, the grip is also secure to prevent slipping and injury.
Price: Range from $39.99-$329.99
Check out our list of the Best Dumbbells for more great lifting products!
Wrap Up
The dumbbell hip thrust is a great exercise to perform to increase strength and size while also promoting a host of other benefits. Using dumbbells allows for versatility and these are great durable pieces of equipment to help you increase strength and power, especially with this exercise. A simple to learn movement, this can fit nicely into any routine so you see those gains you want most. Try the dumbbell hip thrust today and see what this can do for your strength and power output.
Let us know what you think in the comments below. Also, be sure to follow Generation Iron on Facebook, Twitter, and Instagram.
*Images courtesy of Envato
References
Neto, W.; Soares, E.; Vieira, T.; Aguiar, R.; et al. (2020). “Gluteus Maximus Activation during Common Strength and Hypertrophy Exercises: A Systematic Review”. (source)
Neto, W.; Vieira, T.; Gama, E. (2019). “Barbell Hip Thrust, Muscular Activation and Performance: A Systematic Review”. (source)
Lin, K.; Wu, C.; Huang, Y.; Cai, Z. (2017). “Effects of Hip Thrust Training on the Strength and Power Performance in Collegiate Baseball Players”. (source)
Luke Stoltman Wins 2021 Europe’s Strongest Man
Here are the complete results from the 2021 Europe’s Strongest Man competition.
The 2021 Europe’s Strongest Man competition took place on Sept. 4 with some of the elite powerlifters in the world vying for the title. Leeds, England was the location of the event and it saw Luke Stoltman take home the championship.
Luke’s brother, Tom Stoltman, was one of the favorites to win the competition but was forced to bow out at the last minute. Stoltman tested positive for COVID-19 and was forced to stay in Scotland. The title was able to stay in the family with Luke emerging as the victor.
Stoltman is now qualified for the 2022 World’s Strongest Man competition. Oleksii Novikov, who won the 2020 WSM, finished second while Graham Hicks placed third. Novikov was already qualified for the 2022 WSM and Stoltman and Hicks earned theirs by finishing in the top three of the event.
The Europe’s Strongest Man consisted of five events — max log lift, shield carry, axle deadlift, car walk, and castle stones. Below are the full results from the competition.
2021 Europe’s Strongest Man Results
First Place – Luke Stoltman (GBR) — 40.5 points
Second Place – Oleksii Novikov (UKR) — 39 points
Third Place – Graham Hicks (GBR) — 30.5 points
Fourth Place – Rauno Heinla (EST) — 30 points
Fifth Place – Marius Lalas (LTU) — 28 points (T-5)
Sixth Place – Pa O’Dwyer (IRL) — 28 points (T-5)
Seventh Place – Ervin Toots (EST) — 20 points
Eighth Place – Gavin Bilton (GBR) — 12 points
Ninth Place – Johnny Hanson (SWE) — 11 points
Tenth Place – Adam Bishop (GBR) — 1 point
Max Log Lift
First Place – Luke Stoltman — 195 kilograms (429.9 pounds)
Second Place – Graham Hicks — 195 kilograms (429.9 pounds)
Third Place – Oleksii Novikov — 180 kilograms (396.8 pounds)
Shield Carry
First Place – Marius Lalas — 54.2 meters
Second Place – Luke Stoltman — 42.2 meters
Third Place – Ervin Toots — 37.7 meters
Fourth Place – Rauno Heinla — 37.05 meters
Fifth Place – Pa O’Dwyer — 34.85 meters
Sixth Place – Gavin Bolton — 32.1 meters
Seventh Place – Oleksii Novikov — 27.85 meters
Eighth Place – Graham Hicks — 27.4 meters
Ninth Place – Johnny Hanson — 22.3 meters
Tenth Place – Adam Bishop — 7.45 meters
Axle Deadlift
First Place – Rauno Heinla — 9 reps
Second Place – Graham Hicks — 8 reps
Third Place – Marius Lalas — 6 reps
Fourth Place – Oleksii Novikov — 6 reps
Fifth Place – Pa O’Dwyer — 6 reps
Sixth Place – Gavin Bilton — 5 reps
Seventh Place – Luke Stoltman — 3 reps
Eighth Place – Ervin Toots — 2 reps
Ninth Place – Johnny Hansson — 0 reps
Car Walk
First Place – Oleksii Novikov – 11.19 seconds
Second Place – Luke Stoltman – 13.59 seconds
Third Place – Pa O’Dwyer – 16.07 seconds
Fourth Place – Marius Lalas – 16.79 seconds
Fifth Place – Johnny Hansson – 20.6 seconds
Sixth Place – Rauno Heinla – 22.84 seconds
Seventh Place – Ervin Toots – 24.91 seconds
Eighth Place – Graham Hicks – 25.76 seconds
Ninth Place – Gavin Bilton – 7.73 meters
Castle Stones
First Place – Oleksii Novikov — 6 in 18.74 seconds
Second Place – Luke Stoltman — 5 in 20.58 seconds
Third Place – Rauno Heinla — 5 in 21.2 seconds
Fourth Place – Pa O’Dwyer — 5 in 22.23 seconds
Fifth Place – Graham Hicks — 5 in 22.42 seconds
Sixth Place – Ervin Toots — 5 in 23.5 seconds
Seventh Place – Marius Lalas — 5 in 24.76 seconds
Eighth Place – Johnny Hansson — 5 in 48.01 seconds
For more news and updates, follow Generation Iron on Facebook, Twitter, and Instagram.
Greg has covered the four major sports for six years and has been featured on sites such as Sports Illustrated, Fox Sports, SB Nation, NJ.com, and FanSided. Now, he is transitioning into the world of bodybuilding and strength sports.
2021 Lenda Murray Bodybuilding Savannah Pro Results
Tommy Clark took home the prize in Classic Physique.
The 2021 Lenda Murray Bodybuilding Savannah Pro took place on Sept. 4 in Savannah, GA. This was another chance for competitors to gain qualification to the 2021 Olympia during the bodybuilding season. Tommy Clark headlined the event by taking home the prize in Classic Physique.
Lenda Murray was the host of the event and there was plenty to watch. This was Clark’s first victory and he will now have a chance to compete at the Olympia for the first time in his career. Clark recently placed seventh in Men’s Physique at the 2020 New York Pro.
There were a total of three events with winners trying to earn qualification to the best event of the year. Classic Physique, Figure, and Women’s Bodybuilding competitors gathered and put on a show that ended up being exciting and worth the wait.
The full results have been announced and the prize money has been given out. There was $5,000 given out to the Classic Physique and Figure winners while the Women’s Bodybuilding got $6,000. Check out our full breakdown of the 2021 Lenda Murray Bodybuilding Savannah Pro results below.
2021 Lenda Murray Bodybuilding Savannah Pro: All Division Winners
A quick breakdown of the winners in each division from the 2021 Savannah Pro Bodybuilding. All winners are now automatically qualified to compete in the Olympia 2021.
Classic Physique: Tommy Clark
Women’s Bodybuilding: Reshanna Boswell
Figure: Stephanie Gibson
2021 Lenda Murray Savannah Bodybuilding Pro Breakdown
Classic Physique
First Place – Tommy Clark
Second Place – Barry Hulbert
Third Place – Brady Barnes
Fourth Place – Amit Roy
Fifth Place – Julius Page
Sixth Place – Damion Ricketts
Women’s Bodybuilding Results
First Place – Reshanna Boswell
Second Place – Janeen Lankowski
Third Place – Jeanie Welker
Fourth Place – Lisa Kudrey
Fifth Place – Shannon Perdikis
Sixth Place – Nicki Chartrand
Figure
First Place – Stephanie Gibson
Second Place – Sandra Grajales
Third Place – Jossie Nathali Alarcon
Fourth Place – Autumn Cleveland
Fifth Place – Tiffani Lapoint
Sixth Place – Melissa Brodsky
Official Score Cards
Generation Iron wishes to congratulate all the great athletes who earned a win at the 2021 Savannah Bodybuilding Pro. Make sure to check out our full IFBB Pro results page from this year and previous years right here to catch up on any action you may have missed!
Greg has covered the four major sports for six years and has been featured on sites such as Sports Illustrated, Fox Sports, SB Nation, NJ.com, and FanSided. Now, he is transitioning into the world of bodybuilding and strength sports.
How To Enhance Offseason Bodybuilding Goals For Competition Results
When looking towards the offseason, preparing for competitions requires a set schedule and plenty of workouts.
The offseason can be a daunting time. We’ve gone through our competition prep and routines and fell into a great rhythm while seeing the results we worked so hard for. But then it ends and the offseason can begin. It’s challenging for a number of reasons, but the main one being we probably just want a break. We want to decompress, give our bodies rest, and allow our minds to wander and focus on something else. While binge watching all the shows we missed or doing fun activities we hadn’t had time to do seems appealing, the offseason is the perfect time to buckle down and really get ourselves one step closer to a podium spot.
This time is perfect for bulking up and putting on that mass without worrying about symmetry and having to have everything be perfect. It’s as though we can look forward to a workout and treat it as just that: a workout. Not worrying about measurements, certain weights, specific exercises, and any of the specially designed programs we’ve instilled in ourselves. This time can be about doing what we love doing and that is working out and seeing huge gains. Capitalizing on what we’ve already accomplished should be motivation enough to really bite down and get this work done.
Let’s look at some of the best ways to capitalize on our gains this offseason to really be effective in the long run. These will help in a number of ways by helping set goals, keeping us on track, aiding in our overall health and wellness, and of course, really targeting a shredded physique we all know and love.
Best Ways To Enhance Offseason Goals
Make A Realistic Plan & Stick With It
Something that can work to our benefit yet still be a flaw is the amount of plans and goals we set for ourselves. The benefit to this is that it shows our drive and determination to be great, always looking ahead to the next best thing. This can be a flaw when it becomes overwhelming and none of those goals are achieved. Making a realistic plan of goals can help keep us on track and allow us to actually stick with it so we are able to capitalize on all of those benefits we wish to see most. Writing everything down is almost like writing a contract to ourselves and allows us to stay accountable to our goals and gains.
Work On Building Strength & Add More Intense Methods
Building strength is the fun part about the offseason without having to worry about specifics and getting bogged down in the details. The offseason is the perfect time to attack those muscles to start to see growth, and even some personal records. Adding more intense techniques like drops sets and added time under tension, as well as cardio routines involving high-intensity interval training, can really help when it comes to seeing that muscle growth. Finding a good strength-based program can be more than helpful and looking into professional bodybuilders’ workouts can provide some helpful tips as to how to safely and effectively see great gains.
Look Into High Quality Supplements
Supplements can be your best friends during the offseason, especially high quality and worthwhile supplements to your gains. These supplements can promote serious growth, work on building a seriously stellar physique, and boost your health and wellness. Everything from a protein supplement, to a mass gainer, a pre-workout, and fat burner, all will work to help you achieve your goals. Putting a multivitamin and an omega-3 supplement can keep you healthy as you put your body through some serious training.
Check out our list of the Best Offseason Supplements here!
Focus On Nutrition
Offseason or not, nutrition is always on the forefront of our minds. But the fun part about the offseason is that you can use this time as a trial and error period when it comes to foods. During competition season, you have your own routine to follow because you know it works, but during the offseason this is a great time to try out new recipes and new foods to see just what these can do for your goals. Adding some diversity will make nutrition more fun in the long run.
Set A Date To Start Cutting & Prepping
Set a date where you intend to work towards until you start cutting and prepping. This will give you a deadline for accountability and also work to get you ready for those competitions so you are able to stick to a good routine and schedule as you get closer. It can be a set day or a rough timeline, but having a date in mind will really work to keep you on schedule and seeing those gains.
Relax & Enjoy What You Love Doing
Take this time to enjoy working out. You are in the sport for a reason and that is because you love staying fit, working hard, and looking good. But when competitions roll around, the anxiety of it all can be fun but also overwhelming. Using this time to enjoy your craft and better yourself will be something really enjoyable in the long run and you will remember why you do what you do: for the love of bodybuilding and pushing yourself to the limit.
Wrap Up
Approaching the offseason can be daunting. But you aren’t alone in that. Every athlete will hit an offseason point and how you handle it will go a long way. Setting realistic goals and finding a good plan is a solid start, but enhancing your nutrition and supplementation can really give you the edge when it comes to bulking and giving you serious strength-building benefits. The most important thing is to work hard but also remember why you do what you do. The love of the sport is a powerful thing and getting caught up in the logistics of measurements and numbers can be overwhelming at times. Look forward to the road ahead and remember why you do the sport in the first place.
Let us know what you think in the comments below. Also, be sure to follow Generation Iron on Facebook, Twitter, and Instagram.
*Images courtesy of Envato
The Only Rules You Should Break In The Gym, You Won’t Believe Number 3
The Gym Rules You Need To Break To Take Your Gains To The Next Level
As cliché as it might sound, the rules are meant to be broken. The gym isn’t one of the safest places to be in so you need to be careful about the rules you’re going to be challenging.
If your goal is to live the fit lifestyle, you need to design your training keeping longevity in mind. We have compiled a list of so-called rules you should break to maximize your results in the gym while minimizing the risk of an injury.
Never Train To Failure
It’s no secret people love to throw around fancy words to look smart. Gym bros emphasis the fact you shouldn’t work out to failure as you might risk overtraining your muscles. Overtraining is easier said than done.
Overtraining is the state when your body can’t keep up with your workouts, and your immune system and central nervous system take a hit. Only around 2-5% of the people who workout train hard enough to hit the state of overtraining. So, don’t limit yourself and go as hard as you can in your workouts.
Avoid Cardio While Bulking
Most people make the mistake of cutting out cardio from their routines when they’re in their off-season and want to bulk up. Some of these people mistake bulking up with fattening up.
Cardio is important no matter if you’re trying to shed the extra kilos or trying to put on some size. The cardio helps in burning off the extra calories and makes sure you’re putting on quality muscle and not fat.
Perform High Number of Reps For Conditioning and Low Reps For Strength
High reps for cutting and a low number of reps for strength have to be one of the most common myths amongst lifters. Tweaking the number of repetitions you perform in a workout can’t solely change your body.
The results from the number of reps don’t work in a vacuum. Other things like your diet, training split, and the amount of cardio you’re doing will play a big role in the results you’ll be getting. Changing the number of reps can act as a shock for your muscles but it solely isn’t big enough a change for your muscles to show any significant results.
Prefer Free Weights Over Machines
This is one of the first things the gym bros tell the newbies. The gym bros argue the golden era athletes built their physiques in bare bone gyms and the fancy machines don’t help in carving an aesthetic body.
Avoiding the machines can be a big mistake as the isolation you’ll get by using the cables and pulleys will always be better than using barbells or dumbbells. Your workouts should strike the right balance between isolation and compound lifts.
Always Use A Full Range of Motion
Almost everyone, at some point in time, has been disturbed in-between a set by a gym bro asking you to perform the exercise with a full range of motion. The gym bros tell you that if you don’t follow a full ROM, you’ll not be getting any results.
On the contrary, when you follow a full ROM and lockout your elbows on the top and let your muscles relax on the bottom of the movement, you’re taking the tension off the muscles and putting it on the joints. It’s okay to limit your range of motion so there is constant tension on your muscles.
Have you ever been injured in the gym?
Let us know in the comments below. Also, be sure to follow Generation Iron on Facebook, Twitter, and Instagram.
Header image courtesy of Envato Elements
Tom Stoltman To Miss 2021 Europe’s Strongest Man
Tom Stoltman will miss the competition because of complications with COVID-19.
Tom Stoltman has become a true force in powerlifting. He won the World’s Strongest Man competition earlier in the year and had a chance to show what he can do on another big stage. It was recently announced that Stoltman will miss some time because of COVID-19.
Stoltman has a YouTube page with his brother, Luke, and this is where he shared the announcement that he will no longer take part in the 2021 Europe’s Strongest Man competition. He has tested positive for COVID-19 and will be forced to miss some time competing.
“I got COVID yesterday, so on Thursday. I’ve now got it, Thursday night. So for safety I will not be competing during the weekend. I feel like for me, it’s just a cold,” Tom Stoltman said.
“We’re going to try and stay safe, and then we’re going to be there in Scotland. I have to quarantine until Wednesday or Thursday next week, so I still have a lot of time to train for Scotland. For me, it’s beneficial because I didn’t have the best prep for Europe’s anyway… Sorry that I won’t be there. It’s out of my hands.”
This would have been Stoltman’s first competition since the World’s Strongest Man. There has been a lot of anticipation for his return but fans will have to wait a little longer.
Stolman was supposed to compete during the 2021 Shaw Classic but was one of five competitors to bow out — this includes his brother, Luke. Trey Mitchell ended up coming out on top in the event. He beat out some of the top competitors in the world and it is likely that Stoltman would have been near the top.
Tom Stoltman will not have his sites set on Scotland’s Strngest Man competition. This will take place on Sept. 19. This gives Scottish lifter plenty of time to recover from the virus and get back to where he needs to be to win an event.
While it is a shame that Stoltman will miss the upcoming event, he will be a main factor moving forward. There is no doubt that he will continue to be one of the major competitors in the world.
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