Tag: Bodybuilding
Ronnie Coleman Displays “No Excuse” Olympia Mindset During Cardio: ‘When Your Legs Get Numb, Use Your Arms’
Ronnie Coleman is one of the best to ever step on stage and he continues to show why during training.
Ronnie Coleman is one of the best to ever do it in bodybuilding. It is no surprise that he continues to be active in the gym and share his wisdom with the next generation. When thinking about his success on stage and mindset in retirement, Coleman keeps it simple with two words — “no excuses.”
Coleman won a record eight consecutive Olympia titles beginning in 1998 and spanning all the way to 2005. In 2006, Coleman finished as the runner-up to Jay Cutler after he bested Cutler in the previous three competitions. To this day, Coleman is considered one of the biggest freaks that ever stepped on a bodybuilding stage. His overall size and conditioning is unmatched and it is because of his training mindset.
Ronnie Coleman has become active on social media, whether it be YouTube or Instagram. This time, he was able to share a video on the incumbent bike explaining how to keep it rolling even when you cannot feel your legs.
“When your legs get real numb while riding the incumbent bike. You use your arms as legs because there are no excuses when it comes to doing cardio. When there’s a will you find a way to get the job done.”
This is not a new mindset that Coleman has developed in retirement. It has carried him to Olympia victories and through different injuries.
READ MORE: Ronnie Coleman Trains Legs Twice A Week, Hits Calf Raises With Feet “Totally Numb”
Ronnie Coleman’s “No Excuse” Olympia Mindset
Ronnie Coleman has suffered different injuries and surgeries over the course of his career. In 2001, Coleman struggled with severe dehydration and nearly died prior to the Olympia. He was able to bounce back and win the competition by rehydrating and getting himself back to neutral.
“You don’t win eight Olympia’s by making excuses. Determination, Dedication, Perseverance, Passion and Faith. The keys to any successful venture. #yeahbuddy“
Despite his great success, Ronnie Coleman understands the dangers of bodybuilding and the substances that are used. He has spoken out claiming that the “sport is not worth dying for.” Coleman has shown that there are plenty of ways to train naturally and keep the mindset needed.
For more news and updates, follow Generation Iron on Facebook, Twitter, and Instagram.
Chris Duffin Interview: From Homeless Teen To Engineer And Record-Setting Powerlifter | The Mike O’Hearn Show
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Episode 6: Mike O’Hearn interviews powerlifter Chris Duffin – “Challenge And Stress Is The Essence Of Life.”
Chris Duffin is a man passionate about all aspects of strength and fitness. He’s made it his entire life. Duffin is an engineer, powerlifter, and fitness entrepreneur who released a part-memoir, part motivational book titled The Eagle And The Dragon: A Story of Strength and Reinvention. The book explores Duffin’s self actualization from being a homeless teenager in poverty and transforming into a successful engineer and record-setting powerlifter. In Generation Iron and Barbend‘s latest episode of The Mike O’Hearn Show, Mike sits down with Chris Duffin to discuss his life story, his book, and also talk shop on high level training and motivation tactics.
Mike O’Hearn is a firm believer in working hard to overcome any obstacle. He doesn’t believe in handouts. And he doesn’t believe that a bad situation is an excuse to repeatedly fail. This is why O’Hearn was so excited to sit down with Chris Duffin and discuss his life journey into fitness and powerlifting.
How Chris Duffin Discovered Engineering, Weightlifting, & Escaped Poverty
Chris Duffin was born into poverty, had to raise his two siblings at a young age, and was surrounded by death and drug addiction in backwater rural America. He had every “excuse” to be another statistic that fell victim to drug addiction, abuse, and a cyclical life of poverty, pain, and suffering. But instead, with nothing to lose, he dedicated his life to escaping poverty and becoming the best most successful version of himself. Ultimately, fitness and weightlifting was his lifeline into happiness and success.
But Chris Duffin had other passions. His early obsession with reading led to him being exceptional in the realm of engineering. It was his initial lifeline that got him a full scholarship into college and a deeper education. It gave him his initial career and a stable financial foundation to provide himself more opportunities.
But throughout it all, weightlifting and fitness were lighting up his soul. He eventually realized that powerlifting was the kind of strength sport that fit him best. This provided an even bigger outlet to explore his passion with more focus and a specific goal. He soon built and fabricated his own private gym (using his engineering knowledge). This later evolved into a gym business.
The Nature Of Sacrifice: The Importance Of Paring Away The Filler In Life
Chris Duffin found himself at a crossroads. There was simply not enough time in the day for him to continue to succeed and improve with powerlifting and his gym – while also maintaining his career in engineering. Both were important to him. But deep down he knew that fitness as the core of his life.
This started a new phase in Duffin’s life. One that changed his perception and became a key tenet in his book. Duffin realized that he need to “cut the fat” from his life. There is only so much time in a day. And only so many years we live on this earth. Duffin realized he could not be fully happy with certain aspects of his life due to limited human capacity. He already tested his limits, pushed past them, and faced a real wall that needed to be scaled.
“So what I’m thinking is how do I pare away the non-essential. The more I pare away of the things taht are taking up my capacity in life. So not just my training capacity, how do I pare away the non-essential. The things I fill my life with or that I fill my training with. All of the stuff that isn’t adding value that I’m just doing.”
– Chris Duffin
So Chris Duffin started making hard decisions. He quit his job, sold his second house, and used the money and freedom to discover a career that fit in directly with his passion of fitness. He also divorced his wife. While Duffin does not divulge private details, he explains that his ex-wife was a wonderful person but not right or aligned with what he needed to be happy.
These were challenging decisions. But ultimately ones that allowed him to have more capacity for the things that truly fulfilled him in life. He went on to become a record-setting powerlifter, owner of multiple gyms, and now most recently, become the author of a book read by the world over.
Chris Duffin On The Importance Of Adversity In Life
Towards the end of Mike O’Hearn and Chris Duffin’s conversation. They touch upon the parallels between weightlifting and life in general. Weightlifting is about putting resistance on your body and pushing through to become a stronger person. Duffin believes this mentality applies to all of life. It’s challenge and stress that force us to reassess ourselves and become stronger people.
That strength might not always be physical. It can be mental and emotional strength. All things that add up towards being more capable and having more capacity to make yourself feel fulfilled and happy.
“Challenge and stress is the essence of life.”
– Chris Duffin
And just like weightlifting, it takes time before you really start to notice the results. The biggest challenge the average person has with fitness is the same challenge our society at large seems to have with seeking happiness and success. After the first few months you may not see obvious improvements. It’s frustrating and can make you want to quit. But stick with it and look back years later and you’ll be shocked how much you’ve changed without realizing it.
Chris Duffin realized this through extreme circumstances. But he wants to use his knowledge and experiences to inspire others to find the same end solution.
Wrap Up
Chris Duffin has had an extremely fascinating life and holds a depth of knowledge valuable to anyone interested in not only fitness but achieving self actualization. Mike O’Hearn and Duffin discuss far more than can be fully recapped in this article.
You can watch the full interview in our latest episode of The Mike O’Hearn Show above. Make sure to catch new episodes every Friday. Only on the Generation Iron Fitness Network and wherever podcasts are downloaded.
Vlad Suhoruchko Shows Off Insane Leg Vascularity Ahead Of 2022 Portugal Pro
Vlad Suhoruchko is looking shredded heading into his next show over the weekend.
If you have not heard about Vlad Suhoruchko just yet, keep an eye on the 2022 Mr. Big Evolution Pro Portugal on Sunday. The Ukrainian bodybuilder has been an up-and-coming talent in Men’s Open and has been showing off his progress in recent weeks. On Monday, Suhoruchko shared an update of his legs looking extremely peeled as he prepares to take the stage in Portugal.
Suhoruchko competed on this exact stage in 2021 and finished fourth. This was his second fourth-place finish last season, with the other coming during the Europa Spain Pro. Suhoruchko burst onto the scene in 2020 when he finished as the runner-up to Regan Grimes at the Romania Muscle Fest Pro.
A victory on Sunday would give Suhoruchko his second consecutive qualification to the Olympia. In 2021, he earned enough points to compete but was halted due to some issues with his visa. Now, it looks as though Suhoruchko has put together a package that could find his way back to the biggest stage.
Can Vlad Suhoruchko Win In Portugal?
Vlad Suhoruchko continues to be a possibility to win the Portugal Pro this weekend. He has taken a step up from dark-horse competitor to a potential champion. It is becoming apparent as he continues to share physique updates.
The Portugal Pro will return three of the five competitors who finished in the top five last year. This is headlined by reigning champion Andrea Presti, who will likely be the favorite once again heading into the show. Both Tim Budesheim and Petar Klancir will make a return to the stage after some preparation. If a competitor does not win this show, it is important to earn enough qualification points by finishing near the top.
This is how Vlad Suhoruchko earned his way to the 2021 Olympia. Aside from his performance in Portugal, Suhoruchko finished near the top of the scorecard during the Romania Musclefest Pro and Europa Spain Pro.
Suhoruchko has added insane vascularity to his physique and sent out a warning over social media heading into the weekend. It will be interesting to see how he can capitalize on this and compete against some other elite competitors.
For more news and updates, follow Generation Iron on Facebook, Twitter, and Instagram.
Braun Strowman Hints At Bodybuilding Debut In 2023
Braun Strowman has made it clear that he wants to make his debut in bodybuilding in 2023.
Braun Strowman, real name Adam Scherr, is a former WWE superstar who is taking on a new avenue. Strowman was one of the biggest stars, physically and by status, in the company during his time in the ring. Now, Strowman is tailoring his physique to compete on the bodybuilding stage.
Strowman signed with WWE in 2013. He burst onto the scene as part of the Wyatt Family in 2015 before taking on a single career the next year. Strowman quickly rose to fame because of his incredible size and strength. His defining moment in wrestling was when Strowman defeated Goldberg at WrestleMania 36 to win the Universal Title. After a successful run in the company, Strowman was released and has since taken on a new journey.
READ MORE: These Are The Most Ripped WWE Superstars
Braun Strowman clearly had the size during his time in the ring and is now cutting down and focusing on conditioning. In June, Strowman took to social media to say he is interested in competing in bodybuilding come 2023.
“Thinking about stepping on the body building stage in 2023. I mean why not I’ve taken over every other industry I’ve been a part of. Wonder if I can win everything in body building faster than I won all the titles in #wwe cause there ain’t been nobody did what I did in that sport in that amount of time. So why not do it in another one. I need a challenge in life. I’m just a natural at everything. ?♂️ #Unstoppable“
Can Braun Strowman Successfully Make The Jump?
In recent weeks, we have seen athletes of many kind interested in bodybuilding. Of course, this is highlighted by former MLB pitcher Kyle Farnsworth making his debut on stage this summer. Strowman could be the next and he already has an advantage.
Braun Strowman did not hint at any show of what division that he would compete in. All Strowman said is that he is interested in competing in 2023 and wants to find success like he did in WWE. While this is a completely different animal, Strowman is a competitor with plenty of drive and passion when it comes to fitness.
Strowman was one of the top wrestlers on the card during his time with WWE. If he is able to find a way to compete in bodybuilding, there will be many eyes on the former champion.
For more news and updates, follow Generation Iron on Facebook, Twitter, and Instagram.
2022 Portugal Pro Preview: Can Andrea Presti Repeat As Champion?
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height: 100%;
border-color: transparent !important;
}
.td-ps-icon-bg .td-social-network .td-social-but-icon {
color: #fff;
}
.td-ps-icon-bg .td-social-facebook .td-social-but-icon {
background-color: #516eab;
}
.td-ps-icon-bg .td-social-twitter .td-social-but-icon {
background-color: #29c5f6;
}
.td-ps-icon-bg .td-social-pinterest .td-social-but-icon {
background-color: #ca212a;
}
.td-ps-icon-bg .td-social-whatsapp .td-social-but-icon {
background-color: #7bbf6a;
}
.td-ps-icon-bg .td-social-reddit .td-social-but-icon {
background-color: #f54200;
}
.td-ps-icon-bg .td-social-mail .td-social-but-icon,
.td-ps-icon-bg .td-social-digg .td-social-but-icon,
.td-ps-icon-bg .td-social-copy_url .td-social-but-icon {
background-color: #000;
}
.td-ps-icon-bg .td-social-print .td-social-but-icon {
background-color: #333;
}
.td-ps-icon-bg .td-social-linkedin .td-social-but-icon {
background-color: #0266a0;
}
.td-ps-icon-bg .td-social-tumblr .td-social-but-icon {
background-color: #3e5a70;
}
.td-ps-icon-bg .td-social-telegram .td-social-but-icon {
background-color: #179cde;
}
.td-ps-icon-bg .td-social-stumbleupon .td-social-but-icon {
background-color: #ee4813;
}
.td-ps-icon-bg .td-social-vk .td-social-but-icon {
background-color: #4c75a3;
}
.td-ps-icon-bg .td-social-line .td-social-but-icon {
background-color: #00b900;
}
.td-ps-icon-bg .td-social-viber .td-social-but-icon {
background-color: #5d54a4;
}
.td-ps-icon-bg .td-social-naver .td-social-but-icon {
background-color: #3ec729;
}
.td-ps-icon-bg .td-social-flipboard .td-social-but-icon {
background-color: #f42827;
}
.td-ps-icon-bg .td-social-but-text {
margin-left: -3px;
}
.td-ps-icon-bg .td-social-network .td-social-but-text:before {
display: none;
}
.td-ps-icon-arrow .td-social-network .td-social-but-icon:after {
content: ”;
position: absolute;
top: 50%;
-webkit-transform: translateY(-50%);
transform: translateY(-50%);
left: calc(100% + 1px);
width: 0;
height: 0;
border-style: solid;
border-width: 9px 0 9px 11px;
border-color: transparent transparent transparent #000;
}
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}
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}
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}
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}
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}
.td-ps-icon-arrow .td-social-pinterest .td-social-but-icon:after {
border-left-color: #ca212a;
}
.td-ps-icon-arrow .td-social-whatsapp .td-social-but-icon:after {
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}
.td-ps-icon-arrow .td-social-reddit .td-social-but-icon:after {
border-left-color: #f54200;
}
.td-ps-icon-arrow .td-social-mail .td-social-but-icon:after,
.td-ps-icon-arrow .td-social-digg .td-social-but-icon:after,
.td-ps-icon-arrow .td-social-copy_url .td-social-but-icon:after {
border-left-color: #000;
}
.td-ps-icon-arrow .td-social-print .td-social-but-icon:after {
border-left-color: #333;
}
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border-left-color: #0266a0;
}
.td-ps-icon-arrow .td-social-tumblr .td-social-but-icon:after {
border-left-color: #3e5a70;
}
.td-ps-icon-arrow .td-social-telegram .td-social-but-icon:after {
border-left-color: #179cde;
}
.td-ps-icon-arrow .td-social-stumbleupon .td-social-but-icon:after {
border-left-color: #ee4813;
}
.td-ps-icon-arrow .td-social-vk .td-social-but-icon:after {
border-left-color: #4c75a3;
}
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border-left-color: #00b900;
}
.td-ps-icon-arrow .td-social-viber .td-social-but-icon:after {
border-left-color: #5d54a4;
}
.td-ps-icon-arrow .td-social-naver .td-social-but-icon:after {
border-left-color: #3ec729;
}
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border-left-color: #f42827;
}
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display: none;
}
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}
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}
.td-ps-icon-color .td-social-pinterest .td-social-but-icon {
color: #ca212a;
}
.td-ps-icon-color .td-social-whatsapp .td-social-but-icon {
color: #7bbf6a;
}
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color: #f54200;
}
.td-ps-icon-color .td-social-mail .td-social-but-icon,
.td-ps-icon-color .td-social-digg .td-social-but-icon,
.td-ps-icon-color .td-social-copy_url .td-social-but-icon,
.td-ps-icon-color .td-social-copy_url-check {
color: #000;
}
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color: #333;
}
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color: #0266a0;
}
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color: #3e5a70;
}
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color: #179cde;
}
.td-ps-icon-color .td-social-stumbleupon .td-social-but-icon {
color: #ee4813;
}
.td-ps-icon-color .td-social-vk .td-social-but-icon {
color: #4c75a3;
}
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color: #00b900;
}
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color: #5d54a4;
}
.td-ps-icon-color .td-social-naver .td-social-but-icon {
color: #3ec729;
}
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color: #f42827;
}
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font-weight: 700;
}
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color: #516eab;
}
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color: #29c5f6;
}
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}
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}
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color: #f54200;
}
.td-ps-text-color .td-social-mail .td-social-but-text,
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.td-ps-text-color .td-social-copy_url .td-social-but-text {
color: #000;
}
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color: #333;
}
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color: #0266a0;
}
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color: #3e5a70;
}
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color: #179cde;
}
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color: #ee4813;
}
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color: #4c75a3;
}
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}
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color: #5d54a4;
}
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color: #3ec729;
}
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color: #f42827;
}
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color: #b1b1b1;
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}
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padding-right: 17px;
}
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width: 40px;
}
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padding-right: 16px;
}
.td-ps-padding .td-social-stumbleupon .td-social-but-icon,
.td-ps-padding .td-social-digg .td-social-but-icon,
.td-ps-padding .td-social-expand-tabs .td-social-but-icon {
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}
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padding-right: 14px;
}
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padding-left: 13px;
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border-bottom-left-radius: 100px;
}
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border-bottom-right-radius: 100px;
}
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border-bottom-right-radius: 100px;
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}
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-webkit-box-shadow: inset 0px -3px 0px 0px rgba(0, 0, 0, 0.31);
box-shadow: inset 0px -3px 0px 0px rgba(0, 0, 0, 0.31);
}
.td-ps-bar .td-social-mail .td-social-but-icon,
.td-ps-bar .td-social-digg .td-social-but-icon,
.td-ps-bar .td-social-copy_url .td-social-but-icon,
.td-ps-bar .td-social-mail .td-social-but-text,
.td-ps-bar .td-social-digg .td-social-but-text,
.td-ps-bar .td-social-copy_url .td-social-but-text {
-webkit-box-shadow: inset 0px -3px 0px 0px rgba(255, 255, 255, 0.28);
box-shadow: inset 0px -3px 0px 0px rgba(255, 255, 255, 0.28);
}
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-webkit-box-shadow: inset 0px -3px 0px 0px rgba(255, 255, 255, 0.2);
box-shadow: inset 0px -3px 0px 0px rgba(255, 255, 255, 0.2);
}
.td-ps-big .td-social-but-icon {
display: block;
line-height: 60px;
}
.td-ps-big .td-social-but-icon .td-icon-share {
width: auto;
}
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display: none;
}
.td-ps-big .td-social-share-text .td-social-but-icon {
width: 90px;
}
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width: 60px;
}
@media (max-width: 767px) {
.td-ps-big .td-social-share-text {
display: none;
}
}
.td-ps-big .td-social-facebook i,
.td-ps-big .td-social-reddit i,
.td-ps-big .td-social-mail i,
.td-ps-big .td-social-linkedin i,
.td-ps-big .td-social-tumblr i,
.td-ps-big .td-social-stumbleupon i {
margin-top: -2px;
}
.td-ps-big .td-social-facebook i,
.td-ps-big .td-social-reddit i,
.td-ps-big .td-social-linkedin i,
.td-ps-big .td-social-tumblr i,
.td-ps-big .td-social-stumbleupon i,
.td-ps-big .td-social-vk i,
.td-ps-big .td-social-viber i,
.td-ps-big .td-social-fliboard i,
.td-ps-big .td-social-share-text i {
font-size: 22px;
}
.td-ps-big .td-social-telegram i {
font-size: 24px;
}
.td-ps-big .td-social-mail i,
.td-ps-big .td-social-line i,
.td-ps-big .td-social-print i {
font-size: 23px;
}
.td-ps-big .td-social-twitter i,
.td-ps-big .td-social-expand-tabs i {
font-size: 20px;
}
.td-ps-big .td-social-whatsapp i,
.td-ps-big .td-social-naver i,
.td-ps-big .td-social-flipboard i {
font-size: 26px;
}
.td-ps-big .td-social-pinterest .td-icon-pinterest {
font-size: 21px;
}
.td-ps-big .td-social-telegram .td-icon-telegram {
left: 1px;
}
.td-ps-big .td-social-stumbleupon .td-icon-stumbleupon {
left: -2px;
}
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font-size: 25px;
}
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}
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}
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border-bottom-left-radius: 2px;
}
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}
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}
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}
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content: ”;
position: absolute;
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height: 100%;
background-color: rgba(0, 0, 0, 0.31);
}
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}
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}
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display: none !important;
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display: none !important;
}
}
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.
Hunter Labrada Reveals Eight-Week Training Split That Will Lead Into 2022 Olympia Prep
Hunter Labrada shares an eight-week split that will help him get close to the Olympia title.
Hunter Labrada celebrated the Fourth of July by sharing his newest eight-week split in the gym. Labrada finished fourth in the Olympia last year and is looking for a better result this time around.
Labrada took to his YouTube page to share a video of the eight-week split he will be using to close out the summer. Once this split is complete, Labrada will fully enter his Olympia prep to put the finishing touches on what he hopes will be a championship come December. In 2021, Labrada finished behind Brandon Curry, Hadi Choopan, and reigning two-time champion Big Ramy.
This split features compound movements on different days, including legs, to “build work capacity.” He also decided to get rid of cable presses as he felt the weight was causing a difference in form. Labrada decided to substitute additional incline and shoulder presses.
Over the course of the next eight weeks, Hunter Labrada will work legs once every nine days. This is supposed to take pressure off his knees in an attempt to keep them healthy.
Hunter Labrada’s Full Eight-Week Training Split
Hunter Labrada wrote out his entire plan for the next two months on a board and walked his viewers through the plan. Below, you can find an outline of the entire workout plan that Labrada put together.
Pull A
Push A
Cable Flye – 2 sets
Prime Incline Press – 2 sets
Prime Shoulder Press – 2 sets
Supported Y-Raise – 2 sets
Dense Metabolic Circuit Work For Both Muscle Groups (presses and flyes, lateral raises and push-ups) – 2 sets
Arms
Legs
Standing Calf Raises – 2 sets, second set drop-set
Seated Calf Raises – 1 set
Seated Hamstring Curl – 2 sets
Banded Hack Squat – 1 set
Unilateral Hip Press – 1 set
Leg Extensions – 1 set
Adductors – 1 set
Off Day
Pull B
Unilateral Supported Straight Arm Row – 2 sets
Unilateral Cable Pulldown (lat focus) – 2 sets
Unilateral Rogers 3-Way Row – 2 sets
Arsenal T-Bar – 2 sets
Prime Row – 2 sets
Rear Delt Flye – 2 sets
Push B
Pec Deck Flye – 2 sets
Reverse Band Smith Machine Incline Press – 3 sets
Supported Y-Raise – 2 sets
Prime Shoulder Press – 3 sets
Dense Metabolic Circuit Work For Both Muscle Groups – 3 sets
Arms
Strive Biceps Curls – 2 sets
Cuff Triceps Extension – 2 sets
Seated Cable Curls – 2 sets
Unilateral Overhead Cuff Extensions – 2 sets
Abmat Crunches – 3 sets
Hanging Leg Raises – 3 sets
[embedded content]
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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.
PNBA Luke Francis Trainor’s Pro Bodybuilding Tips to Develop a Fuller Chest
Image via Instagram @luketrainor33
PNBA athlete Luke Francis Trainor shares barbell incline bench press tips to build a well-developed chest.
The barbell bench press is the king of all upper body exercises. And although the barbell bench press should be a staple exercise in anyone’s bodybuilding routine, the barbell incline bench press is a chest movement that will give you a fuller, more muscular chest. That’s because bench pressing at an incline targets your upper chest–a muscle men neglect–which will add mass to your chest. Professional Natural Bodybuilding Association (PNBA) athlete Luke Francis Trainor dives into full detail on performing the barbell incline bench press to build a muscular chest.
Trainor competes in the PNBA Men’s Physique and the Classic Physique divisions. He has high hopes for 2022 and plans to win seven titles to bring his total gold medal count to 50, matching the age he’ll turn in August–50. Luke Francis Trainor said this about the incline barbell press:
“If you want a nice full developed chest stop neglecting the upper chest when you train. For me I make sure the bar always touches my chest for maximum stretch and i never lockout at the top. I also prefer i wider grip for me as I feel the pecs do a lot more of the work during the set. Grip too close together and locking out at the top involves way too my shoulder and triceps.
Only going down half way with the bar by clearly going way too heavy not only again uses too much shoulders and tri but you are also getting half the load at best in your pecs Stop doing all this core Bull. hit [sic] and having your legs up in the air or on the bench its a bloody chest exercise if you want to train your core do it elsewhere.
Focus on continuous tension throughout the pecs by getting that full stretch and stopping short of a lockout and your pecs will explode with strength and gains.”
You can see a clip of Luke Francis Trainor performing the barbell incline bench press below, along with his complete statement.
Barbell Bench Press Vs. Barbell Incline Bench Press
The barbell bench press and barbell incline bench press both target your chest muscles. The barbell bench press targets your mid-chest, and the barbell incline bench press engages more of your upper chest muscles. Because of the incline of the flat bench, you won’t be able to use as much weight on the barbell incline bench press. However, the barbell incline bench press will work more of your shoulder muscles.
And many experts and athletes say the barbell incline bench press is the safer movement. Professional bodybuilder Dorian Yates asserted, “I don’t even include flat benching in my pec routine because I think it stresses the front deltoids far too much to be an effective exercise for building the chest. Also, the angle of the flat bench press puts the pec tendons in a vulnerable position. Most shoulder injuries and overuse injuries can be stemmed from flat benching. Many torn pecs in bodybuilding have been the results of heavy flat bench presses.”
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Straight Facts: The Truth Behind Nutrient Timing Before & After Workouts
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Jerry Brainum breaks down the straight facts behind nutrient timing. When does it matter and when is it BS?
It’s generally known that a person’s diet and nutrition are equally, if not more, important than workouts for meeting your physique and fitness goals. What you put in your body directly effects the “fuel” used during workout and recovery. But beyond general diets – there is a concept known as nutrient timing. Does the timing of when you consume certain nutrients and supplements vastly affect the results of our workout? In our latest episode of Straight Facts, Jerry Brainum separates fact from fiction with a complete breakdown of nutrient timing before and after your workout.
We all have limited time in a day. So for those fitness obsessed, it’s important to best optimize a workout to save time and reach goals as fast as possible. In terms of diets and supplementation, this is where the concept of nutrient timing comes in. Can a person perfectly target a window of time for supplementation and nutrition in order to get a boost to their workout? Whether that be more energy, more optimized protein synthesis, or better rest for recovery?
According to Jerry Brainum, the answer is that nutrient timing can help improve the results of your workout – but only slightly. At the end of the day, nutrient timing will not be a make or break aspect for those looking to upgrade their health and physique to the next level. Let’s break it down in detail.
The Two Hour Window: Should You Take Protein Supplements Right After A Workout?
When the fitness community talks about nutrient timing – the most popular consensus is a two hour window before and after your workout. When it comes to consuming protein or protein supplements after a workout – many believe that it’s vital to consume protein within that two hour window to help optimize protein synthesis.
However, according to Jerry Brainum, recent studies show that protein synthesis reaches it’s peak between 24-48 hours after a workout. Essentially this debunks any importance of consuming protein immediately after a workout. So long as you are getting the amount of protein you need every day – your body should be putting it to best use.
On the flip side, it does not hurt to take protein supplements right after a workout. So there is no reason to avoid the two hour nutrient timing window. With science changing and updating all of the time – you can choose to still take protein right after a workout just to be safe.
Carbohydrate Replenishment After A Workout
So we covered protein synthesis after a workout – but what about carbohydrate replenishment? During your workout, your body will use glycogen (from carbs) for energy. Because of this, many fitness enthusiasts would also use the two hour nutrient timing window to restore on carbs.
Jerry Brainum states that while it’s true that glycogen is burned during a workout, resistance training typically does not burn all of your glycogen stores in on session. So can consuming carbs immediately after a workout help? Yes – but only in slightly. It’s not a game changer for your physique, strength, or fitness levels.
However, if you are someone who does long endurance workouts – then carb replenishment after a workout can be vital. Longform exercise and endurance training will typically burn through your entire glycogen stores. So it’s extremely important for someone like a long distance runner to beef up on carbs right after a long training session.
Overall, Jerry Brainum explains that studies have shown that the body has a hierarchy of demands after a workout session. When your body is depleted in glycogen stores after a workout – it will prioritize replenishing glycogen before turning carbs into fat stores in your body. So yes – eating carbohydrates immediately after a workout is effective. How effective depends on the kind of training you are doing.
Nutrient Timing Before A Workout: Things To Consider
So we discussed at length nutrient timing after a workout – but what about before? Typically nutrient timing before a workout comes down to ensuring you have enough energy to put up your best training. A pre-workout supplement or caffeine can be helpful raising energy levels. Typically, caffeine takes about an hour to kick in – so consider this with your nutrient timing before a workout.
On the other hand, caffeine also stays in your system for about six hours. So if you are a night trainer, consider this fact when timing your caffeine intake for a workout. You don’t want to be unable to sleep and recovery later in the night.
Hydration is also extremely important before a workout. While the timing of consuming water comes down to how hydrated you are during the full day – the most important thing to consider is to stay hydrated by the time you train. Studies show that being dehydrated can lead up to a 4% decrease in strength – according to Jerry Brainum.
Wrap Up
So is nutrient timing a magic bullet that will transform your fitness regimen? No, not really. But there are some true valuable aspects to nutrient timing that should be considered. Nothing will be a game changer – but small things can all add up to a better fitness lifestyle. Each individual is different. Whatever ultimately helps you become a more focused and successful person in fitness should not be avoided.
You can watch Jerry Brainum go into complete detail about all aspects of nutrient timing in our latest episode of Straight Facts above. Make sure to check out new episodes every Wednesday. Only on the Generation Iron Fitness Network or where ever podcasts are downloaded.
Big Ramy Shuts Down Rumors Of Being Smaller, Shares Current Weight Of 335 Pounds
Big Ramy joined Dennis James to discuss his current weight.
Big Ramy has been back in his home country training and preparing to compete for his third consecutive Olympia title. The Egyptian bodybuilder has brought an insane physique to the stage, with great muscle mass and conditioning, over the previous two competitions. This time around, Big Ramy looks on pace to be even bigger.
There have been some rumors out there that Big Ramy has looked smaller this offseason. He joined Dennis James for a conversation on Instagram live on Monday to discuss many topics around bodybuilding. This includes Big Ramy’s current weight of 335 pounds.
“You don’t even fit in the frame anymore. You’re too big for the camera.”
“I don’t know what’s wrong with my camera,” Big Ramy responded jokingly.
It was clear by the first look in the video that Big Ramy did not lose much size this offseason. In fact, he continues to sculpt his physique in a big way. James decided to ask Ramy what his current weight was.
“People think you’re smaller now. What’s your current weight?”
“152,” Big ramy responded.
Big Ramy responded in kilograms before Dennis James got the exact translation into pounds.
READ MORE: Chad Nicholls Believes Big Ramy Will Be Even Bigger At 2022 Olympia
“For all the people who think he’s smaller now, he’s about..let me get the exact number. 334.4 pounds.”
Current State Of Bodybuilding In Egypt
The conversation turned to how Egyptian bodybuilders are becoming more prevalent on stage. Big Ramy reflected on a time where he was the only competitor in a given show. Now, there are many that will be competing in the Olympia.
“We have three in Open, one in Physique,” big ramy said.
“That’s got to be great for Egypt. You got the home team representing the country,” dennis james responded.
Competitors like Hassan Mostafa and Ahmed El Wardany have been representing Egypt, along with Big Ramy, over the years. Both Ramy and James believe that the overall knowledge of the sport has gone up and this has helped sculpt some elite competitors.
“They needed the knowledge. Before, they had the genetics and the strength. Now, they have the knowledge and you are starting to see it.”
Big Ramy has been hard at work training to take home yet another Olympia title. If he continues on this path, he will have an even bigger physique to show off come December.
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Calum von Moger Makes Statement On Faking Emotions: ‘They Will Be This Entirely Different Person When You’re Not Around’
Calum von Moger makes statement amid recent troubles.
Calum von Moger entered a rehab facility in June after being released from the hospital following an incident where he jumped from a two-story window. On Tuesday, von Moger made a statement on social media explaining his feelings on people being fake around him following his recent struggles.
Following checking himself into rehab, von Moger’s team made a statement on Instagram sharing an update on his situation. It was regarding his health and feelings on being used for clicks within the media. von Moger seemed to take another angle when sharing his thoughts on people faking emotions.
“It bothers me that people fakes their true emotions. They will be this entirely different person when you’re not around, but the moment you show up they put on a facade and arouse their inner thespian.To express my feelings in the most simplistic terms I can say “I’m sick of fake people. Period.
Sometimes it seems that the louder someone claims sainthood, the bigger the horns they are hiding.Throughout my life, I have seen people play the role of different characters around their peers. At times, they could be the worst of people.People happily wear these metaphorical masks depending on who they are with. “
Calum von Moger: “I Don’t Like Being Fake”
Calum von Moger pleaded guilty to possession of drugs during a recent court appearance. He was stopped in an unregistered vehicle with testosterone, prescription drugs, cannabis oil, and needles in the car. This appearance came when he was still recovering from his injuries.
During this time, von Moger believes that people should not be using his name in a negative way and should not change how they act.
“Instead of embracing their true personality, they change who they are around select people.. It frustrates me when people would rather keep their mask on, instead of taking it off and revealing their true colors.I don’t like being fake. You may not like what I say but you’ll always know where you stand with me.”
Calum von Moger has been an inspiration to many who have been following his story. He continues to write his next chapter and looks as though he is working to get better.
“If my actions tell you that I like you then I’m not acting. I’m a genuine person. It hasn’t always been that way but people learn and they grow.I don’t understand being nice to someone’s face and then shit talking them behind their back. I don’t understand not being upfront and forthcoming about your feelings of others.”
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