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How The Barbell Burpee Will Increase Full Body Strength
This variation of a traditional burpee is great for a workout.
The burpee alone is a challenging workout, let alone adding a bar. One that is comprised of both strength and cardiovascular movements, this workout is the perfect bodyweight exercise to increase full body strength and increase endurance. The burpee is further proof that bodyweight exercises can be just as demanding as any with weights.
But the barbell burpee is unique in that it adds additional elements to an already difficult exercise. Working with a combination of traditional burpee movements including a squat and a pushup, the barbell burpee adds the extra component of a power clean and push press with the barbell to make this is a highly effective exercise to do with a bar.
Used as an aerobic exercise in combination with strength training, the barbell burpee will increase cardio, strength, balance, and flexibility to give you an all-in-one workout to help burn fat and keep you on your feet and working your chest every time for however many reps you want.
Although difficult, the barbell burpee has great benefits and is worth adding to your fitness regimen. Able to attack all of your muscles, including your legs, glutes, core, back, chest, arms, and shoulders, along with the ability to raise your heart rate and get you breathing hard, this burpee is the perfect compound exercise to do with a bar each time.
For those looking to burn fat and increase endurance, as well as aid in power performance, the barbell burpee is great for athletes of any kind. Working many muscles at once also allows you less time working out with the barbell burpee.
All-Around Workout
The barbell burpee allows for increased strength in a variety of muscles including your lower body and upper body. Your legs and glutes are targeted during the jump back into a pushup position as well as the start to the power clean portion of the exercise. Once on the ground, your shoulders provide support as you descend into that all too familiar pushup using the bar as a point of support, especially with the jump up.
With more balance required for the burpee, your core activates and your arms and chest join the workout until that pushup is done as part of this burpee. The fun begins when you lift the barbell into a push press and rely on your fitness to take over as you lower the bar and continue with more reps.
By adding weight, your overall strength increases significantly as opposed to sticking with just your bodyweight (1). As a complex compound exercise, the barbell burpee is sure to fire you up on all cylinders and those gains will really show.
Promotes Fat Burn
As a physically demanding exercise, the barbell burpee is one that will burn off loads of calories, only supported by the fact that so many different muscle groups are being worked. With the ability to increase endurance, your metabolism will work harder for you and your ability to burn more calories will only intensify (2).
Fat loss happens when you consume less than you burn and while dieting can be tricky, the barbell burpee is one exercise to give you a great boost in calorie loss to start you on the right path towards fat loss and the jump and cardio portion of this is great for that.
Increases Endurance
When it comes to increasing your endurance and lung capacity, this workout is one that will do the trick. While running, cycling, or other cardio exercises will get you there as well, the barbell burpee is one that will boost your endurance while at the same time increasing strength and muscle growth (3). A long session of barbell burpees can be all you need for a good day’s work in the gym.
As fatigue sets in, your endurance will allow you to work longer and harder in all other aspects of your training and athletic performance. Along with working your circulatory system, muscular-skeletal system, and central nervous system, the barbell burpee will give your cardiovascular system a great boost to ensure a more effective and longer-lasting lift to add to the rest of your workouts to keep your working hard.
Enhance Explosive Power
Along with increased strength and endurance comes the ability for more power and explosiveness with workouts and competition. Barbell burpees will target your fast-twitch muscle fibers which allow for shorter bursts of speed and power (4). The back and forth jumping into and out of the pushup position mixed with the power of the press at the top will help generate increased speed and power for those looking to get the edge in their workouts.
Having speed and power is not only important for sprinters or jumpers, but for anyone looking to step their game to the next level and this burpee is great for that as you get moving on your hands and feet for a great workout to keep your gains flowing.
Time Efficient
Barbell burpees are time efficient since they include multiple muscles in many muscle groups, as well as targeting your cardio. While you do need a barbell for the barbell burpee, if one is not available, then a traditional burpee will provide almost all of the same benefits. For those who work or feel tight on time in the gym, adding barbell burpees to your workout routine is somewhat of a must.
You will look great, feel better, and know that even if you spent minimal time in the gym and more time off your feet, that you accomplished more with a barbell burpee to keep you doing things you love and start seeing gains.
How To Perform The Barbell Burpee
You will need a barbell and whatever desired weights you want. Place the barbell on the ground and grip the bar with your hands slightly more than shoulder width apart. Kick your legs back into a pushup position and lower to the bar. Push back up to complete the pushup and take your hands off the barbell.
Once on your feet, execute a power clean by lifting the bar to your waist, thrusting to your chest and completing a push press over your head, driving through your feet. Lower to the ground and repeat from the beginning. Keep a tight core and good form throughout to avoid strain or injury from this burpee exercise and rest is important to start seeing growth with all your reps.
Wrap Up
Burpees are never fun and can offer a real challenge for those still working on their fitness. But burpees are a great overall body exercise to get lean and put on muscle while also building a great foundation for endurance. Adding a barbell to the traditional burpee will only add to the fun and increase your gains. The barbell burpee can be challenging and will require balance and flexibility.
You will get better at the barbell burpee and be more fit, only encouraging those gains and increasing your confidence. Don’t let this deter you from maximizing your gains and allow yourself to thrive by adding the barbell burpee to your workout regimen so the rest of your workouts only add to it.
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
Baker, J. S.; Davies, B.; Cooper, S. M.; Wong, D. P.; Buchan, D. S.; Kilgore, L. (2013). “Strength and Body Composition Changes in Recreationally Strength-Trained Individuals: Comparison of One versus Three Sets Resistance-Training Programmes”. (source)
Ratamess, Nicholas A.; Rosenberg, Joseph G.; Klei, Samantha; Dougherty, Brian M.; Kang, Jie; Smith, Charles R.; Ross, Ryan E.; Faigenbaum, Avery D. (2015). “Comparison of the Acute Metabolic Responses to Traditional Resistance, Body-Weight, and Battling Rope Exercises”. (source)
Kazior, Zuzanna; Willis, Sarah J.; Moberg, Marcus; Apro, William; Calbet, Jose A. L.; Holmberg, Hans-Christer; Blomstrand, Eva (2016). “Endurance Exercise Enhances the Effect of Strength Training on Muscle Fiber Size and Protein Expression of Akt and mTOR”. (source)
Serrano, Nathan; Colenso-Semple, Lauren M.; Lazauskus, Kara K.; Siu, Jeremy W.; Bagley, James R.; Lockie, Robert G.; Costa, Pablo B.; Galpin, Andrew J. (2019). “Extraordinary fast-twitch fiber abundance in elite weightlifters”. (source)
2021 Texas Pro Scorecards
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2021 IFBB Texas Pro Results
Complete results from the 2021 IFBB Texas Pro.
The 2021 IFBB Texas Pro has begun and there will be some more Olympia qualifications handed out. The Irving Convention Center in Irving, TX is the host of what is destined to be a weekend full of great competition featuring some of the biggest names in bodybuilding.
The Texas Pro will be handing out ten athletes an invitation to the 2021 Mr. Olympia coming this October. A total grand prize of over $40,000 will be paid out across the bodybuilders this weekend.
It begins with Steve Kuclo. The Dallas native will look to top the competition in his home state and earn a spot to compete at the biggest event of the year. Kuclo is viewed as one of the favorites to win the Men’s Bodybuilding category but it will not be easy.
Iain Valliere will be back in action after a victory at the 2021 Tampa Pro. Despite already having an automatic qualification to the Olympia, Valliere will continue to compete to try and continue to build momentum. Phillip Clahar, who finished second to Valliere in Tampa, will also be back in action. He has a chance to finish at the top of the field this time around. All three competitors are at peak physical condition which means the Texas Pro has a chance to be extremely entertaining.
Hassan Mostafa will also look to keep pace. He has not earned a bid just yet but he is in line too in the standings. Mostafa has competed in many qualifiers and has placed quite well recently.
There were a total of six divisions at the Texas Pro with winners vying for a qualification to the Olympia. Day one of the competition included prejudging and finals for the Classic Physique, Women’s Physique, Men’s Physique, and Bikini. The full results from Day Two have not been announced. Check out our full breakdown of the 2021 IFBB Texas Pro results below.
2021 Texas Pro: All Division Winners
A quick breakdown of the winners in each division from the Texas Pro 2021. All winners are now automatically qualified to compete in the Olympia 2021.
Men’s Bodybuilding:
Men’s 212:
Classic Physique:
Men’s Physique:
Bikini:
Women’s Physique: Ashley Jones
2021 Texas Pro Breakdown
Women’s Physique
First Place – Ashley Jones
Second Place – Lenka Ferencukova
Third Place – Elizabeth Bradshaw
Fourth Place – Jeannie Feldman
Fifth Place – Priscila Cavilha
Men’s Bodybuilding Results
Results coming soon
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Men’s 212
Results coming soon
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Classic Physique
Results coming soon
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Sixth Place –
Men’s Physique
Results coming soon
First Place –
Second Place –
Third Place –
Fourth Place –
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Sixth Place –
Bikini
Results coming soon
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Generation Iron wishes to congratulate all the great athletes who earned a win at the 2021 IFBB Texas 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.
Talking Huge | EP 9: Craig Golias Weights In – Is Phil Heath Done Competing?
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Craig Golias and Vlad Yudin reflect on the life of John Meadows, talk about Phil Heath’s future, and debate if progress pics can be trusted.
Welcome to another episode of Talking Huge – a weekly digital series in which Craig Golias talks in-depth with Vlad Yudin on the latest trending topics in bodybuilding. Raw, honest, and uncut – Craig Golias shares his opinions on all things bodybuilding. In this episode, Craig Golias looks back on the life and times of the late John Meadows, talks about the physique updates of Phil Heath and Big Ramy, and the illusions of progress pictures.
After a few weeks away, Craig Golias returns to speak with Vlad Yudin to catch up on the latest and trending topics in bodybuilding. The biggest story, of course, is the tragic passing of beloved bodybuilder and coach John Meadows. While Craig did not know him personally – he was aware of the impact he had on the sport both as a bodybuilder and as a human being. Craig and Vlad also look at some of the latest progress pics that popped up over the past few weeks – focusing on Phil Heath and Big Ramy. Will Phil make another comeback? Does Ramy look on point for another victory? Let’s jump into it.
In Memory of John Meadows
The bodybuilding world was shocked earlier this week to learn that bodybuilder and beloved coach John Meadows had passed away. Meadows is known as one of the most iconic trainers in modern bodybuilding. But more importantly than that – he was a man with a kind personality that truly touched any person he met. In a sport that can be somewhat isolating, John Meadows made many connections. His kindness and optimism was felt strongly even during some of his hardest hurdles – such as the heart attack he suffered last year and recovered from.
While the exact cause of John Meadows death does not seem tied directly to bodybuilding, there’s no doubting that a mass monster bodybuilding lifestyle increases some risks. Vlad asks Craig Golias if Meadow’s passing made Golias think about his health and future. Is Golias worried that he may run a higher risk of serious health issues or death too soon?
In a surprisingly candid and quiet moment, Craig Golias admits that he does sometimes think about his choices and how it will affect his health. Especially in his younger years, Golias did anything possible to be HUGE. This included some not-so-healthy diet habits. There’s also no way around it – 300 pounds of muscle is still 300 pounds of weight that the heart has to pump blood through. That can take a toll.
The Future Of Phil Heath
Vlad Yudin and Craig Golias also discuss some of the biggest physique progress pictures that were released onto the internet. One of the biggest trending updates come surrounding Phil Heath. Many of his social media posts over the summer have showcased an increasingly conditioned physique. Some fans think he already looks better than his past two Mr. Olympia showings. This has led to speculation that he’s ready to come back yet again… and maybe win it.
But Craig Golias isn’t convinced. In fact, he’s convinced the other way around. He thinks that Phil Heath is done. That he will never win the Mr. Olympia again – and will likely not compete at the Olympia again. Even is Golias is wrong, he thinks that Phil Heath will simply place lower.
Craig Golias points towards every other great Olympia legend including Ronnie Coleman and Jay Cutler. Both are amazing athletes, as is Phil Heath, but after they fell from their throne – they never really got it back. Jay Cutler may have returned for a win at the Olympia after a short knock off – but ultimately when it was obvious he was declining he kept placing lower. Ronnie Coleman is the greatest bodybuilder of all time – but still succumbed to a lower placing on his last attempt at Mr. Olympia. Golias believes this is the point that Phil Heath is at now.
Progress Pics: Truth or Illusion?
Ultimately, this leads to Vlad and Craig talking about progress pictures overall. Do they help or simply hurt by raising expectations too far? Photos are a far cry from being under the hot lights of the competition stage. It’s easy for a bodybuilder to manipulate their physique with the right angle, lens, and alternate lighting on Instagram. It seems more often than not – the photos look more impressive than the final physique we see on stage.
Craig Golias agrees with this. It’s the double edged sword of social media. These kinds of frequent posts help make bodybuilders more of a brand. It helps them gain sponsors and a following and make money. But back in the day, bodybuilders often trained not knowing what anyone else would look like. The fans faced the same situation. That led to more shocking reveals at the actual competitions. It was exciting and also led to less overextended hype.
Wrap Up
There are far more topics discussed in this episode than we can cover in this article. You can watch Craig Golias and Vlad Yudin discuss other topics such as the consistent natty or not debate. Should athletes owe fans proof when they don’t believe natural claims? You can check it all out in the latest episode of Talking Huge above! Make sure to check out Talking Huge every week on Friday – only on the Generation Iron Fitness Network!
These Deadlift Alternatives Can Influence Overall Growth
These deadlift alternatives are perfect for still seeing growth and alleviating pain and strain to avoid injury.
We all know that the deadlift is one the big three powerlifts to boost strength and size, but deadlift alternatives can greatly affect how we perform and how we stay safe in the gym. While the deadlift is a great exercise all around for boosting strength, power, explosiveness, and range of motion, it often times puts us in a vulnerable position, and that is something we just don’t want. Having a great set of alternatives to pull from ensures we get the most out of our workouts to keep them engaging, but that we also keep ourselves safe. Injury means less time in the gym and loss of gains and there’s no point in putting yourself in that position.
Let’s take a look at some great deadlift alternatives so you can continue to see growth in terms of strength and size without having to worry about any unwanted pain and strain to cause injury. Having alternatives to add to your workout can greatly influence your gains and offer more engaging ways to workout so you have fun but see results.
Why The Deadlift Is Great
The deadlift is an impressive exercise for it requires both explosive strength and overall power (1). The deadlift will target the back and spine, glutes, and legs. This exercise is of course beneficial for those who powerlift or lift big in the gym, but the everyday benefits are considerably noticeable as well, like enhanced grip strength which we all need to work to lift the weight and be great.
The deadlift provides great benefits that can greatly affect your overall growth and performance. Benefits of the deadlift include:
Increased growth: Really work to build hypertrophy in your legs and back by giving your muscles a good chance at growth. Plus, you look great when you pack on that weight.
Better range of motion: The elevated surface allows for better range of motion to work those muscles differently (2) and offer the most movement possible.
More time under tension: With greater range of motion, you increase time under tension, putting your muscles through more strain and giving them the option to grow.
Better speed off the floor: Increase explosivity off the floor for better power output and development that will translate over into performance (3) and those sport specific movements.
Best Deadlift Alternatives For Growth
Single-Leg Romanian Deadlift
The single-leg Romanian deadlift is perfect for strengthening foundational movements and does a great job for sport specific needs. With your body needing to work as a unit, you work your hamstrings, hips, and core to stay stable and really get the job done right. You can also work on imbalances since each side is worked alone for efficient gains (4).
Kettlebell Swings
Kettlebell swings provide for explosive movements and force you to work on control. You get great hip and glute contractions with a powerful forward movement and can boost speed and explosive power while also carrying lower risk to you to avoid injury.
Hip Thrusts
Another great exercise to work the glutes and focus on explosive power, hip thrusts are perfect for working on more hip isolation. You can perform these with or without weight, or you can use resistance bands to add better resistance as well. Glute development is important and hip thrusts can greatly benefit you in this regard (5).
Rack Pulls
Rack pulls allow for a very similar deadlift movement, although you don’t need to go all the way to the floor. By performing a partial range deadlift, you limit your risk of injury and can work on form for when you decide to take on the traditional deadlift. For those who need mobility help, while also working on staying safe, rack pulls are not a bad option at all.
Trap Bar Deadlift
Although this is still a deadlift movement, using a trap bar allows for less pain to tackle your lifting needs without feeling vulnerable. The nice part about a trap bar is that you stand in the middle as opposed to behind a traditional bar. This keeps the weight in the center and allows you to be powerful with a more controlled motion (6). Taking strain off the lower back is exactly what you need to succeed.
Featured Fitness Equipment For Deadlift Alternatives
Having the best equipment can be a game changer for boosting your gains and ensuring quality workouts, especially at home. With the right fitness products, all of your results are more than possible and you will greatly benefit.
To start, kettlebells are great tools to use for they will boost strength and size while also working on conditioning and are perfect for higher intensity workouts. Kettlebell Kings Powder Coat Kettlebells are perfect for providing effective workouts and offer great grip. Made of a single piece of cast iron, these are durable and ensure longevity.
Kettlebell Kings Powder Coat Kettlebells are made from a single piece of cast iron with a well welded handle. Powder coating allows for a great gripping surface for whatever your workout may be.
Check out our list of the Best Kettlebells for more great products to increase strength and intensity!
For those heavy lifting needs, a barbell is exactly what you want and the right one will fit nicely in your home gym. American Barbell 20KG Training Bar is perfect for optimal performance and is a versatile bar for both training and competition. Tested for longevity with excellent whip for performance, this bar is durable and comfortable.
American Barbell 20KG Training Bar is a versatile barbell that is rigorously tested for training and competition. A precision ground alloy steel shaft ensures quality, durability, and longevity.
Check out our list of the Best Barbells for more great products to work on heavy lifting and those barbell needs!
Wrap Up
While the deadlift is a great exercise, deadlift alternatives are perfect for ensuring growth in strength and size while also protecting you from unwanted injury. With the right exercises fit into a great routine, you can achieve all your desired goals while keeping your workouts fun and engaging. Don’t let a poor routine hurt your gains and give these deadlift alternatives a try to see serious gains to your training and performance.
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
Bird, S.; Barrington-Higgs, B. (2010). “Exploring the Deadlift”. (source)
Gadomski, Stephen J.; Ratamess, Nicholas A.; Cutrufello, Paul T. (2018). “Range of Motion Adaptations in Powerlifters”. (source)
Thompson, Brennan J.; Stock, Matt S.; Shields, JoCarol E.; Luera, Micheal J.; et al. (2015). “Barbell Deadlift Training Increases the Rate of Torque Development and Vertical Jump Performance in Novices”. (source)
Fisher, James; Bruce-Low, Stewart; Smith, Dave (2013). “A randomized trial to consider the effect of Romanian deadlift exercise on the development of lumbar extension strength”. (source)
Neto, W.; Vieira, T.; Gama, E. (2019). “Barbell Hip Thrust, Muscular Activation and Performance: A Systematic Review”. (source)
Blanchard, J.; Berning, J.; Adams, K.; Debeliso, M. (2016). “Effects Of The Trap Bar Deadlift And Leg Press On Adolescent Male Strength, Power And Speed”. (source)
Brandon Curry Shows Some Massively Improved Legs Weeks Out From The Olympia
Brandon Curry has built some truly impressive legs in the off season.
2019 Olympia champion Brandon Curry hasn’t gotten a fair shake from the fans. Despite his dominant performance in 2019, many people wrote it off, saying that he didn’t defeat Phil Heath, that he didn’t contend with Shawn Rhoden. Many excuses have been thrown out there. Yet he defeated Heath at the 2020 Olympia. The feat cemented that he was indeed a rightful champion.
That said, Brandon Curry still lost to Big Ramy at the 2020 Olympia. In the loss Brandon Curry was able to collect information. The info he gathered was that he had plenty to improve upon. In particular Curry realized that he needed to improve upon his legs in order to defeat Big Ramy at the 2021 show.
In order to take his legs to the next level, Brandon Curry has doubled down on his training. A recent physique update showcases just how much he’s improved upon his “weak point.”
To be honest, Brandon Curry had some pretty impressive legs to begin with. But his recent training has transformed his legs to the next level. If the goal was to improve his lower half, it appears that Curry has successfully accomplished his mission.
One thing is certain about Brandon Curry: he just keeps improving. No matter his placing in the division, what can’t be denied is Curry’s ability to point out weaknesses and strengths and build on both. It’s what carried him to victory in 2019. It could be exactly what sees him pull off the upset in 2021.
While many believe Big Ramy is the favorite heading into the show, it can’t be denied that Brandon Curry was hot on his heels at the 2020 Olympia. Curry didn’t lose to Big Ramy by much. A few tweaks here and there and Curry could have easily walked away with a victory. Now he’s hoping to make good on his potential and once again secure a victory in 2021.
What do you think of the improvements Brandon Curry has made to his physique?
For more news and updates, follow Generation Iron on Facebook, Twitter, and Instagram.
Managing Editor at Generation Iron, Jonathan Salmon is a writer, martial arts instructor, and geek culture enthusiast. Check out his YouTube, Instagram, Twitter, Facebook, and Sound Cloud for in-depth MMA analysis.
‘Screw Your Freedom’: Arnold Schwarzenegger Says Anti-Maskers Are ‘Schmucks’
Arnold Schwarzenegger did not hold back about masks in a recent interview.
Arnold Schwarzenegger is known as the greatest bodybuilder of all-time. When he speaks, the bodybuilding world listens but he has expanded over the years to movies and politics. In a recent interview, he did not hold back about his opinion on those who choose not to wear a mask.
Schwarzenegger sat down with CNN’s Bianna Golodryga and shared a clip on his Twitter and YouTube page. In the video, Schwarzenegger is not holding back with his opinions on anti-maskers.
“There is a virus here. It kills people and the only way we prevent it is: get vaccinated, wear masks, do social distancing, washing your hands all the time, and not just to think about, ‘Well my freedom is being kind of disturbed here.’ No, screw your freedom,” Schwarzenegger said.
“You have the freedom to wear no mask — but you know something? You’re a schmuck for not wearing a mask. Because you are supposed to protect your fellow Americans around you.”
The COVID-19 pandemic has caused plenty of conversation and debates. This stretched from re-opening businesses to the vaccine to masks. There have been plenty of opinions floated around and comparisons made. Schwarzenegger decided to use traffic lights as his way to blend the topic together.
“We put the traffic light at the intersection so someone doesn’t kill someone else by accident,” Schwarzenegger said. “You cannot say, ‘No one is going tell me that I’m going to stop here at this traffic light here, I’m going to go right through it.’ Yeah, then you kill someone else and then it is you’re doing.”
Arnold Schwarzenegger has been vocal about the virus since the beginning and has urged people to listen to the professionals. This is why he has been following guidelines and asking those to do the same.
“There’s no one that knows more about a bicep than I do because I studied this issue for 50 years and the same is also with the virus. The people out there, the experts, they study this year after year,” Schwarzenegger said.
Schwarzenegger served as the Governor of California from 2003 to 2011. Back in June, he took to Twitter to applaud the job the state was doing to enforce masks.
This is 100% the right move. This will help us beat this terrible virus. The science is unanimous – if we all wear masks, we slow down the spread and can reopen safely. It’s not a political issue. Anyone making it a political issue is an absolute moron who can’t read. https://t.co/N0FmCwDU5w
— Arnold (@Schwarzenegger) June 18, 2020
Arnold Schwarzenegger continued by saying that “anyone making it a political issue is an absolute moron who can’t read.”
This will likely not be the last time that Schwarzenegger makes a public statement on the issue of masks. Right now, there is no doubt about which side the iconic bodybuilder stands on.
For more news and updates, follow Generation Iron on Facebook, Twitter, and Instagram.
Danny Hester Returns Full Interview | Analyzing Nick Walker, Hunter Labrada, & Chris Bumstead
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Danny Hester returns for another full uncut GI Exclusive interview.
Danny Hester is a top level bodybuilder who has been around for a long time. He’s lived and competed through multiple eras of the sport, eventually earned an Olympia title, and trained numerous celebrities on the side. It’s safe to say that he has an in-depth perspective on bodybuilding over the past few generations.
Over a year ago, before the pandemic, we were able to sit down with Danny Hester and talk with him at length about all things bodybuilding. A lot has changed since then – and we had the opportunity to reconnect via video for another full length interview.
Over the past few months we’ve released multiple GI Exclusive segments from our interview with Danny Hester. This uncut full length interview including topics such as whether or not bodybuilding is a selfish sport, the future of bodybuilding in the form of Nick Walker and Hunter Labrada, and a critical analysis of Chris Bumstead’s Olympia 2020 win plus more!
Listen To Our Danny Hester 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 Danny Hester interview here:
Danny Hester Answers: Are Nick Walker & Hunter Labrada Leading Towards A New Golden Era?
Danny Hester is extremely impressed by both Nick Walker and Hunter Labrada. Interestingly enough, he originally thought it would be a bad idea for Hunter to enter the world of competitive bodybuilding. He felt that the effort and sacrifice required would be wasted on an era that wouldn’t favor the Labrada gene pool. Hester admits he was wrong – as the competition appearances of Hunter have truly impressed him.
In fact, Danny Hester believes (or at least hopes) that this is a sign of a new upswing in bodybuilding. Perhaps the new era rising up will be more iconic after nearly a decade of controversial opinions on the current crop of athletes. Hester is hopeful that social media’s influence is finally reaping what was sown over the past decade. A new generation of people who were inspired by icons on social media are now old enough to compete.
Danny Hester hopes that social media will bring in more talented young bodybuilders. Perhaps athletes like Nick Walker and Hunter Labrada are a product of that very generation. It will be a like a new “boom” of bodybuilders changing the landscape more dramatically than we’ve seen in recent years.
Danny Hester: Chris Bumstead Won Olympia Due To Improvements But Not Perfection
Danny Hester doesn’t give his personal opinion on who had the best physique at the Classic Physique Olympia 2020. But he does suggest that the physique quality was very close between Chris Bumstead and Breon Ansley.
“Now even with the improvements, was it enough for him [Chris Bumstead] to beat Breon? That’s a whole different story,” Danny Hester states in our interview. While not confirmed -this seems to imply that Hester doesn’t view Bumstead’s physique as breakaway superior from Ansley.
He does understand, and truly believes, that Chris Bumstead won purely on his vast improvements. Hester himself gives Bumstead credit. He admits that the amount of improvements in Bumstead’s physique from the Olympia 2019 to 2020 was incredible. It’s hard for any pro bodybuilder to get that kind of improvement in one year. Bumstead pulled it off. The judges noticed. That gave Bumstead the edge.
Danny Hester relates this to his experience competing. He recalls a competition he competed in just three weeks before winning the Classic Olympia. He placed third due to feeling slightly sick on the night of the show. He was frustrated. So he worked extra hard in the final three weeks leading up to Olympia.
Ultimately, he won the Classic Physique Olympia. He thinks this is partially due to the extra effort he put in after feeling defeated. But he also thinks it’s because some of the same judges were at the earlier show and also judging at Olympia. They saw his improvements. They directly noticed how he changed. That helped him get an edge and win that year.
Wrap Up
We discuss many more topics with Danny Hester in our full hour long interview than what can be covered here in this article. Other topics include whether or not bodybuilding is a uniquely selfish sport, the biggest mistake bodybuilders make when trying to get six-pack abs, and if Hollywood typecasts actors with mass monster muscle. You can watch the full GI Exclusive interview with Danny Hester above.
Iranian Bodybuilder Hossein Sheybani Has Passed Away
Hossein Sheybani has passed away due to the virus sweeping the globe.
It appears that the global health crisis has taken another victim. Iranian bodybuilder Hossein Sheybani has reportedly passed away due to the sickness still ravaging the globe. Sadly it took the life of Hossein a truly accomplished bodybuilder.
Hossein Sheybani once took top honors at the 2015 Arnold Classic Amateurs in the Masters division. Bodybuilding was not just a hobby for Hossein but a lifestyle. Hossein showed his prowess by winning in multiple weight categories at the Arnold Classic Europe back in 2015. That includes an overall victory in the Masters division.
Cryptic Words
His cryptic last message on his Instagram was truly a sad one. In his final few posts to his account, a clear picture was painted. It was obvious that Hossein Sheybani was struggling and that his health was rapidly declining.
Via Google Translate:
Dear friends
Because
Thank you very much for your humble servant
I do not know with what words and sentences you deserve your kindness
Thank you gentlemen
If you called and my humble servant, I would not answer
Carrying disrespect to you is not noble
Forgive me for being short
The only reason is that my blood oxygen drops sharply as I speak
I hope you forgive me
I love you
Be together like a mountain
From yourself, your family, your friends and fellow citizens, and finally
Support the entire Iranian people
Nothing will preserve this land like unity and empathy
I touch your tectonics
And I die for the pride of Iran
Final Message
After spending two weeks in the hospital, Hossein Sheybani would eventually succumb to the sickness and pass away. Sources close to Generation Iron have confirmed the bodybuilder’s passing.
The virus is claiming lives at a rapid rate across the globe. In Iran the sickness kills approximately 500 people per day. While vaccines are being administered and the world is doing its best to combat the virus, people are still losing their lives.
It will take a continued effort to combat and put an end to this sickness once and for all.
The Generation Iron team extends deep condolences to the family and friends of Hossein Sheybani.
For more news and updates, follow Generation Iron on Facebook, Twitter, and Instagram.
Managing Editor at Generation Iron, Jonathan Salmon is a writer, martial arts instructor, and geek culture enthusiast. Check out his YouTube, Instagram, Twitter, Facebook, and Sound Cloud for in-depth MMA analysis.
Best Ways To Get Huge Traps And Why You Need Them
Increase power and strength for your body with huge traps. Oh, and look good too.
When we exercise for that toned physique, we focus on so many muscle groups and various exercises to boost our confidence and athletic performance. Maintaining a well-defined body requires diligence and hard work and while we tend to focus on our back, chest, abs, and arms for full muscle development, our traps are often neglected. But your trapezius muscle can do so much more than just add to a well-built appearance. With huge traps, your power and strength will improve for an overall full body experience.
The right exercises can really develop those traps to ultimately lead to a stellar physique, but proper training is required to avoid injury to not only these muscles, but those surrounding them like your neck and shoulders. Injury prevention is key in keeping us in the gym and working hard and strong traps will increase the load on your neck keeping you stable. For bodybuilders and powerlifters, huge traps will give you the leg up on the competition and improve your overall performance.
There are a host of different exercises to work your upper, middle, and lower traps and dedicating time to each section can add to that sculpted upper torso for attention and strength. For your physical development, trapezius exercises can recruit other muscles to generate overall growth and support (1), but the confidence you get from looking in the mirror will make you glad you focused on these often over-looked muscles.
These five exercises are great for working your traps, but the added benefit is the other muscles recruited to do these as well. Looking for challenging ways to improve your overall performance is the best way to see muscle growth and increase strength so your big gains and endurance become the forefront of your workouts.
Shrugs
Shrugs are a classic trap exercise to really work your upper trap muscles. You can use a barbell or dumbbells and either way they are a great exercise for muscle growth and muscular endurance. As a way to isolate the traps, these are a solid choice to do as a final exercise for your upper body (2).
How to: With your feet shoulder-width apart, hold the weight at thigh level. Your hand should be facing you and your body is straight with a tight core. Raise your shoulders as high as you can while keeping good form and pause slightly at the top. Gently lower down to the starting position and complete with your desired number of reps.
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Deadlift
This staple powerlifting exercise is one most notably recognized as a great workout for your back and legs, but your traps work hard to keep your back straight allowing for them to get a good burn. While your traps aren’t your main focus with a deadlift, all three sections of the trapezius are worked to give you a great pump.
How to: With your feet hip-width apart, place your hands on the grip just outside your legs. Make sure to keep a flat back and an engaged core. As you hinge at the hips to raise the weight, keep the bar in contact or as close to your legs as you can. Lift to your thighs and gently lower back to the starting position.
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Bent-Over Lateral Raise
The bent-over lateral raise is a great exercise for your back, shoulders, and traps and require you to move the weight outward. With benefits for strength, power, and overall fitness, this is a solid choice to increase shoulder strength and support (3).
How to: Bend over from the waist with your chest parallel to the floor. Holding the weights in front of you, raise both arms to shoulder height, or close to parallel to the floor. Flex the rear delts as you pause at the top and lower to the starting position.
Face Pulls
This exercise is often neglected but is great for your upper body and traps. Not only do face pulls work to promote muscle growth, but also support overall shoulder health and improve posture. They can be a great additional workout to work on the internal rotation of the shoulder joint while also providing a good burn for your traps.
How to: Using a cable machine with a rope attached, grab the rope and pull towards your face. Your arms should be parallel to the ground with your elbows higher than your wrists. Get a good squeeze and slowly return to the starting position.
Upright Rows
Upright rows are something to consider adding to your workouts because they add a challenge for your delts while also providing for mass gains in your traps (4). As an important movement for powerlifters who do a clean and press, it is important to start light to get proper form and gradually increase in weight for bigger, more effective lifts.
How to: With your feet shoulder-width apart, your grip should be slightly closer than shoulder-width apart on the bar. With a slight bend in your legs and a tight core, raise the bar up towards your head keeping it close to your body. After a slight pause, reverse the movement back to the starting position.
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Why You Need Strong Traps
Strong traps provide for stability and increased strength in the areas surrounding your upper body including your neck and shoulders (5). Providing for great ways to prevent injury, strong traps allow for better absorption for those in contact sports, but also strengthen smaller muscles around the area for increase balance and support. Your shoulders are fairly weak joints and it is important to keep them stable for they are important for almost every exercise. Increasing flexibility and range of motion can give your athletic performance that much needed boost and traps provide a solid foundation for the shoulder girdle. On top of the physical benefits, traps will really make your physique pop which is something we all want. That toned aesthetic requires all parts of our body to be strong and balanced and huge traps can really make a statement.
Wrap Up
Although they are often times overlooked, your traps should have as much attention as any other muscle group. Strong, stable traps provide for solid benefits in injury prevention and shoulder support, but the look will give you confidence and keep you standing tall. These exercises are great ways to build muscle and muscular endurance to improve your overall performance and outlook on fitness. Push yourself with these trapezius exercises to look and feel great about your progress in the gym.
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
Petersen, Shannon M.; Wyatt, Sarah N. (2011). “Lower Trapezius Muscle Strength in Individuals With Unilateral Neck Pain”. (source)
Armitage-Johnson, Stephanie (1990). “The Power Shrug”. (source)
Pierce, Kyle C. (1998). “Bent-Over Lateral Raise and Jerk From Rack”. (source)
McAllister, Matthew J.; Schilling, Brian K.; Hammond, Kelley G.; Weiss, Lawrence W.; Farney, Tyler M. (2013). “Effect of Grip Width on Electromyographic Activity During the Upright Row”. (source)
Petersen, Shannon M.; Wyatt, Sarah N. (2011). “Lower Trapezius Muscle Strength in Individuals With Unilateral Neck Pain”. (source)