Tag: Bodybuilding
Ben Chow Confirms Retirement, Takes New Path: ‘My Time On Stage Is Done’
Ben Chow discussed health issues that led to retirement decision.
Ben Chow did not spend much time in bodybuilding but he made an immediate impact that will be remembered by those who watched him. After coming into light during the 2020 season, Chow competed in a few shows before calling it a career. Now, he reiterated his decision and spoke on health concerns around the sport.
In a recent Instagram post, Chow explained how he is still retired and taking a new path in life. He also explained some personal health issues that would not benefit from carrying extra weight and taking steroids.
“My time on stage is done.–Something I have spent the last 6-8 months deliberating hard and something that I’ve battled back and forth with. My love for Bodybuilding and challenging myself burns brighter than ever, but I have to be realistic and honest. I have to recognise where I am at in live, what is important in the long run and where I can add value to those around me.As many of you know I had a Kidney infection in 2017/18 which progressed to sepsis, this caused a lot of stress and some damage to my Kidney function, which I have spent the last 4 years being very cautious to my approach in Bodybuilding to allow me to continue to push without regressing further. The reality is, being 290Lbs+, taking PEDs and redlining my body is just not a sensible strategy or something I NEED to do. I am in an incredibly fortunate position in both Life and Business and I am now able to accept this and embrace this new path in my life.”
Ben Chow earned his first victory during the 2021 Lee Labrada Classic. This was his fourth competition of his career. In 2020, Chow finished as the runner-up during his debut at the Texas State Championships. He retired following a third-place finish at the 2021 Texas Classic.
Chow outlined his battle with a kidney infection that turned into sepsis. This was a long road to recovery and Chow even spent time mulling over his decision of retirement. He also acknowledged the recent string of deaths around the sport when discussing his decision.
“This is of course very bitter sweet for me, but I am excited to redirect my time and passion to my Family and clients and be the best man, Husband, Father and coach I possibly can.”
Ben Chow will likely not return to competition but his impact on the sport will be remembered, despite its short tenure. Now, Chow will enjoy retirement by spending more time with his family.
For more news and updates, follow Generation Iron on Facebook, Twitter, and Instagram.
Hunter Labrada Continues Training With Heavy Squats, Hits 17 Reps Of 495 Pounds
Hunter Labrada feels good in the gym and this means he will continue training with big weight.
Hunter Labrada is working his way back up to moving huge weight in the gym and this will continue as long as he feels good. After a recent leg day, it seems as though Labrada feels just fine after completing 17 reps of 495-pound barbell squats.
Labrada took to Instagram to show off a set during a training session. He took on the squats using a lifting belt, knee wraps, and lifting shoes while resistance bands were wrapped around the barbell rack and looped around the bar.
“Mentioned this the last time I posted a leg day, but 3 leg sessions ago I strained my quad on the 11th rep with 585 on this setup. The next session I did very light loading that didn’t hurt it at all. The session before todays I got back under the bar and did a very cautious/gunshy 10 reps with 495.–Today I was still a little gunshy, not going to lie, but there wasn’t any pain like last session, just a little awareness in the previously injured area. From here I will start to progress the load again as long as everything feels good to go next session!”
Hunter Labrada has built incredible size and is one of the mass monsters in Men’s Open. It is because of workouts like this one. Labrada mentioned that he is working his way back up in weight after straining his quad during a 585-pound squat session. This is why he has been taking it easy for a few days but seems to have full strength back.
Labrada finished fourth during the 2021 Olympia. He entered the competition earning qualification from his victory during the Chicago Pro. Now, he is fully focused on the Olympia in December. This is where he will try to build off a finish where he was defeated by just three competitors — Big Ramy, Brandon Curry, and Hadi Choopan.
While Labrada has not competed officially, he has appeared on stage as a guest poser showing off some gains acquired this offseason. Labrada has focused on his legs along with adding thickness and width to his back.
Hunter Labrada continues to be one of the best in Men’s Open this year and that will be on full display during the Olympia. With the package that Labrada is building, it could be a special show once again.
For more news and updates, follow Generation Iron on Facebook, Twitter, and Instagram.
The Hulk Inspired Kid Natural INBA Bodybuilder Sojah Jackson to Become Natural Olympia Champion
Image via Instagram @sojahjackson
INBA kid athlete Sojah Jackson discusses superstar vision in a Generation Iron interview.
The Generation Iron team had a phone interview with International Natural Bodybuilding Association (INBA) kid athlete Sojah Jackson’s father, Diontay Jackson. We discussed Sojah Jackson’s rise to 2021 Natural Olympia champion and the big aspirations Sojah Jackson plans to achieve.
Sojah Jackson is an INBA Kids and Teens Fitness competitor. He’s 12 years old and was the gold medal winner in the kid’s class at 2021 Natural Olympia in his second year competing. Sojah comes from a sports background and engaged in various sports before adding natural bodybuilding to his arsenal. He plays football and many combat sports, including boxing, muy Thai, and wrestling.
Sojah Jackson’s father, Diontay Jackson, says he structures Sojah’s training regimen based on the sports season. However, Diontay admits that it can be challenging to structure his bodybuilding training around his sports. For example, he has to be careful with leg hypertrophy during certain parts of the year depending on the sport Sojah is playing because it can affect his performance.
“If I loaded his legs, then it’s going to take away from his speed and agility training. I had to find a way to manipulate his training program with this.”
Segue to Natural Bodybuilding
Sojah’s favorite superhero is the Hulk, which first piqued his interest in bodybuilding. According to Diontay Jackson, Sojah aspired to look like his favorite superhero and was constantly flexing his muscles from a young age.
“Since he was little, his favorite character was Hulk. Ever since he was little we call him baby Hulk.”
Sojah asked his dad, “how can I look like superheroes?” Diontay encouraged his son that he could build the physique of a superhero, although he must do so naturally. That’s when Diontay did extensive research and knew that the INBA PNBA was the right move for his son.
Sojah Jackon’s Training and Nutrition
Below is a training clip of Sojah Jackson.
https://www.instagram.com/reel/CYFi2z0K3cC/?utm_source=ig_web_copy_link
Sojah’s workouts don’t include any weight training and instead have various other resistance training, such as calithenics, tire flips, waterbags, and sandbags. Jackson loads his muscle by increasing his muscle’s time under tension via prolonged reps – one rep will go through a 30-second eccentric (muscles lengthen) and 30-second concentric phase (muscles contract). He keeps in the 6-8 rep range and performs three sets.
Sojah trains about four days a week, but on his off days, he still puts in work in other ways, e.g., meditation and education. And on the seventh day, Sojah and his father have fun. They like to say the catchphrase “load and grow.”
Sojah Jackson limits processed foods and eats a high protein diet of 1.5g/lbs of bodyweight. As a result, he’s more flexible with carbs and fat, but his sugar intake is limited.
Sojah Jackson’s Aspirations and Personal LIfe
Sojah Jackson plans to be a superstar. He wants to be a WWE champion and bodybuilder. And his father told him one way to be a WWE superstar is through bodybuilding.
Sojah already chants the slogan, “Sojah Up.” Sojah’s name is an acronym for Showing Others Joy And Happiness. Diontay’s Jackson hopes his son can inspire other kids to enter the sport of natural bodybuilding.
Sojah Jackson spends his time outside of training and competing, learning about NFTs (non-fungible tokens) and cryptocurrencies. Jackson also likes riding scooters and being in nature. Sojah’s favorite bodybuilders include Arnold Schwarzeneggar, Ronnie Coleman, and Mike O’Hearn.
Sojah Jackson is currently prepping for the INBA PNBA’s upcoming show in May, Pikes Peak Classic, in Sojah’s Colorado home state.
Share this on Instagram, Facebook, and Twitter to inspire kids and teens who yearn to be the next bodybuilding champion!
GI’s Ehsan Farahi & Edwin Mejia Jr. Face Off In Weightlifting Grip Challenge
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Ehsan Farahi and Edwin Mejia Jr. hit the Generation Iron Personal Training facility for a Generation Iron grip challenge
The Generation Iron Personal Training Facility in New York is only a short trip away from the GI headquarters. So some key members of our team decided to take a trip up for a workout just north of NYC. However, before the team jumped into a workout proper – GI Persia’s Ehsan Farahi and GI co-founder Edwin Mejia Jr. decided to face off in a friendly challenge. With a camera ready to go – Ehsan and Edwin decided to face off in a grip challenge to see who could grip the largest weight (and most likely determine who had the bigger hands).
You can watch the full grip challenge video above. The challenge itself consisted of a full row of dumbbell weights in line from lightest to heaviest. Each challenger started with the lowest weight and took turns gripping and lifting the dumbbell. As the weight increased, the challenge expanded – and their fingers needed to stretch a little bit more. But at what weight was their limit? And who ultimately stood tall as the victor? You’ll have to check the quick video in full to find out.
Looking to try the grip challenge yourself? Feel free to share your recorded grip challenge face offs and tag Generation Iron on social media. Maybe your video will get highlighted and featured on our channel.
Generation Iron Personal Training is also expanding – with franchise opportunities for both aspiring and current gym owners. Looking to start a gym using the Generation Iron brand? Or do already have a gym and want to convert towards becoming a part of the GI movement?
Visit our official gym franchise page right here for more information and sign up for an opportunity to franchise with Generation Iron today!
Here are some benefits of joining our Generation Iron Personal Training franchise:
Global Brand
Generation Iron is a global brand known first and foremost for our bodybuilding feature film documentaries. Over the course of the past ten years, Generation Iron has grown into a multimedia entity known globally. Becoming a franchise member provides you access to the Generation Iron brand name, marketing support, and assets known by the world over. You won’t be just any training facility, you will be a part of the GI movement.
A System That Works
Generation Iron has developed a unique system that puts both the trainer and the gym member experience first. We support local business leaders with certified training licenses and provide the facilities and support to help fitness trainers and entrepreneurs. As a franchise owner, you will own the facilities and the equipment – and then rent out those facilities in up to 5 hour increments to personal trainers local to your area.
Build A Legacy
As a Generation Iron PT franchise owner, you will have the opportunity to become the pillar of the bodybuilding community in your region. Bodybuilding and fitness is more popular than ever before. As a franchise owner, you can have a direct impact in helping further that growth and support. You’ll also be an entrepreneur. As your own business owner – you will build a legacy not only for yourself but for future generations to come.
5 Rules of Building Monstrous Calves For Lower Body Gains
Build those monstrous calves with these 5 rules.
If you were to make a list of the most undertrained and overlooked muscles, calves would probably end up at the top spot. Most people have toothpick calves because they treat them as accessory muscles. And even those who partake in something like leg day may often skip the calf work altogether. And while in the moment this may seem fine, over time it will obviously hurt you.
You need to train your calves like you train all your other muscles. You should know about the unsaid rules of training calves. Calves can be one of the most stubborn muscles to develop and you need to be ruthless with them if you want them to grow. That’s just the honest truth and being prepared for whatever comes your way when training calves is imperative if you wish to actually see growth.
But you may be wondering how best to actually build those monstrous calves. With so many workouts, it may seem like a no brainer, but it isn’t necessarily the exercise, but more so the approach to training. What you will find are key tips to building muscles and especially those stubborn calves as you wish to see those desired changes become reality.
Let’s jump into the best ways to build those calves and offer up 5 tips so you see success. Building muscle in general can be challenging but with the right approach to all things gains, what you will find are those calves will grow in no time and you will see results.
Benefits Of Building Those Calves
The benefit of building strong calves really comes in handy with athletic performance power driven from the legs. What you will find is that strong calves can stabilize your knees and reduce the risk of injury when working hard. On top of that, your lower body aesthetic will shine and you won’t be disappointed with the results of how you look and feel.
5 Rules For Building Monstrous Calves
Let’s jump into the 5 rules for building those monstrous calves. What you will find are you can build those calf muscles effectively for strength and size no matter the exercise or overall workout.
1. Train Them From All Angles
For overall development of the calves, you need to train them from all the angles. Changing the feet placement on the machine targets different parts of the calves. Standing with your feet parallel to each other will target the medial calves.
To target the inner calves, stand with your toes placed apart and your heels together forming a “V”. Placing your toes together and heals apart (forming an “A”) will target the outer calves. Training the muscle in different ways not only builds better overall strength but also will aid in symmetry and add to that aesthetic. Only working one side of the muscle may give it a lopsided look that you just don’t need.
2. Switch the Intensity
You can’t expect to perform the same calf exercises in every workout and expect to see results. You need to shock your muscles in every workout for them to grow. Perform different exercises in every workout and maximize intensity while keeping yourself safe and supported.
Change the intensity of your calf workouts by switching between light weight and high reps and heavy weights and low reps. While using light weights, perform a lesser number of sets as compared to using heavier weights. While this is common with most exercises, what you will find is that the intensity of your workouts will determine just how much muscle is built and how much muscular endurance you build.
3. Full Range of Motion
Most people make the mistake of lifting weights which are too heavy for them. Lifting heavy while training calves can limit your range of motion. You need to follow a full range of motion to recruit all the muscles fibers in your calves.
While performing the calf raises, your heels should be a few inches off the ground at the bottom of the movement. At the top, your feet should look like that of a ballerina standing on her toes. Working with a full range of motion, and even a half range of motion just to mix things up, will better prepare you as you work out and see the best gains possible.
4. Train Them if They Aren’t Sore
A rule of thumb for training calves is you can train them if they aren’t sore. Calves are relatively small muscles and need a smaller amount of time to recover after your workouts. If you have weak calves, you can take the liberty of training them whenever they aren’t sore.
You need to perform a variety of standing (legs extended) and seated (knees bent) calf exercises to optimally train your calves. The standing variation trains the gastrocnemius muscle while the seated trains the soleus muscle. Plus, you at least add a little variety into your routine.
5. Use Advanced Training Techniques
You can take your calf training to the next level with the advanced training techniques. Use supersets, drop-sets, intra-set stretching, forced reps, negative reps, and other advanced techniques to completely annihilate your calves.
You don’t have to stick to the vanilla calf training. If you have special needs, cater to them by going out of the way. If you have weak calves, don’t blame your genetics, work on your calves until they turn into full brown bulls and advanced techniques can certainly help you get there.
Wrap Up
Growing our calves isn’t easy, but with these 5 rules to build those monstrous calves you can see the best gains possible. Working with different angles, training intensity, range of motion, soreness and fatigue, and advanced training techniques is a sure-fire way to attack those calves so they grow. What you will find is your performance will improve as well as your aesthetic, so others will envy those monstrous calves.
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
Transparent Labs BULK Pre-Workout Review For Advanced Training
Everything you need to know about this pre-workout supplement.
Product Overview
How can you be sure you’re getting what you pay for with any pre-workout supplement, especially when there are literally hundreds of brands to choose from on the market? To answer this question, we tested Transparent Labs BULK as part of our ongoing series comparing the best pre-workout supplements.
BULK Pre-Workout is one of two available pre-workout supplements made by Transparent Labs, the other being LEAN. BULK is specifically formulated to help bodybuilders gain mass using a patented blend of amino acids and testosterone support. We broke down the entire ingredient list below so that you can see what’s really going on with your pre-workout powder.
Code GENIRON10 For 10% Off
Transparent Labs PreSeries BULK is backed by science with clinically effective dosages to increase muscle size and mass. This pre-workout is perfect for reducing fatigue, aiding in muscle growth, and boosting energy levels for better overall performance.
Transparent Labs stand firm on their commitment to full-label transparency. Every single ingredient in their supplements, even the flavoring and sweetener, is listed in exact doses so you know you’re getting precisely what’s on the label (and just as importantly, nothing that isn’t on the label). All Transparent Labs products are manufactured in a state-of-the-art facility that is certified current good manufacturing processes (CGMP) and registered with the Food and Drug Administration (FDA).
Transparent Labs is on a mission to help consumers make smarter choices about what they put in their bodies so they can reap the benefits of quality supplements that are backed by scientific research and clinical studies. Most importantly, they can be confident that each bottle of PreSeries BULK is free from impurities and tested before being put on the shelf.
PreSeries BULK Highlights
PreSeries BULK features 20+ grams of 19 active ingredients per serving (30 servings per tub) and absolutely no artificial food coloring, no artificial sweeteners, no preservatives, no fillers, and no body-taxing chemicals that do nothing but detract from workout performance. Instead, PreSeries BULK is naturally flavored and sweetened with stevia, making it a sugar-free, vegan-friendly pre-workout formula that differs from other pre-workout supplements. This pre-workout is designed specifically for athletes, bodybuilders, and gym-goers who want to pack on lean muscle mass, maximize muscle cell volumization, enhance blood flow and muscle pumps, and increase strength.
Ingredients
Citrulline Malate: Can improve strength, aerobic performance, and muscle endurance. May also raise nitric oxide levels in your blood (1).
Beta-Alanine: May improve exercise and aerobic performance and training volume while also increasing strength (2).
Branched Chain Amino Acids (BCAAs): Can increase muscle growth and muscle protein synthesis and decrease soreness while working for your benefit with less muscle breakdown and improved muscle endurance (3).
Betaine Anhydrous: Works to reduce fatigue and encourage muscle growth while aiding in intense workout for less next day muscle soreness from intense exercise (4).
L-Theanine: Can take away some side effects of caffeine and may reduce anxiety and stress (5).
Caffeine Anhydrous: Caffeine can increase energy and focus for better workouts while raising your level of alertness (6).
L-Norvaline: May work for increased cardiovascular support while promoting growth, muscle mass, and recovery.
Bioperine: Can increase absorption of these ingredients so they work more effectively for your gains.
Other Ingredients
Taurine, N-Acetyl L-Tyrosine, Choline Bitartrate, Mucuna Pruriens, Synephrine HCL, Hordenine, Natural Flavor, Stevia, Calcium Silicate, Silicon Dioxide
Stim Or No Stim
Stim
Calories
0
Carbs
0g
Sugar
0g
Number Of Servings
30
Flavors
Orange, Green Apple, Sour Grape, Blue Raspberry, Tropical Punch
Best Way To Take
Mix 1 scoop with 16-24 fl. oz. of water 20-30 minutes before your workout.
Price, Flavors, and Effectiveness
When it comes to BULK Pre-Workout, this is a great pre-workout formula and supplement to increase lean mass, improve cognitive function, work for those muscle building goals, reduce muscle fatigue, and change body composition, all in efforts to improve overall exercise performance. With six delicious flavors to choose from, you won’t grow bored of the taste.
Flavors include: Lemon Lime, Watermelon, Sour Grape, Green Apple, Orange, Blue Raspberry, Strawberry Lemonade, Tropical Punch
Pros
Great benefits for increasing muscle growth and physical performance
Clean, honest, and transparent label and pre-workout formula
From a reputable company in Transparent Labs
Cons
Premium priced option
Only available directly from their website
Price: $49.99
Check out our list of the Best Pre-Workouts and see where Transparent Labs BULK landed!
Overall Value
Transparent Labs BULK is an excellent choice based off of the formula alone to improve strength and physical performance. The fact that it tastes good, is available in many flavors, and is not the most expensive formulation is just icing on the cake and this Bulk pre-workout review hopefully has changed your mind on this supplement. What you’re really getting is a high-quality and transparent pre-workout designed to improve strength, performance, and aid in your desired physique. Try Transparent Labs BULK today and see what this can do for all your gains.
Generation Iron may receive commissions on purchases made through our links. See our disclosure page for more information.
Let us know what you think in the comments below. Also, be sure to follow Generation Iron on Facebook, Twitter, and Instagram.
*Images courtesy of Transparent Labs and Envato
References
Perez-Guisado, J.; et al. (2010). “Citrulline malate enhances athletic anaerobic performance and relives muscle soreness”. (source)
Hobson, R.; et al. (2012). “Effects of B-alanine supplementation on exercise performance: a meta-analysis”. (source)
Negro M.; et al. (2008). “Branched-chain amino acid supplementation does not enhance athletic performance but affects muscle recovery and the immune system”. (source)
Hoffman, J.; et al. (2009). “Effect of betaine supplementation on power performance and fatigue”. (source)
Owen, G.; et al. (2008). “The combined effects of L-theanine and caffeine on cognitive performance and mood”. (source)
McLellan, T.; et al. (2016). “A review of caffeine’s effects on cognitive, physical and occupational performance”. (source)
Hardcore Truth: Why It’s Wrong To Joke About Men’s Physique & Other “Smaller” Divisions
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Johnnie O. Jackson shares the hardcore truth about Men’s Physique “black sheep” status and how jokes do more harm than good.
Professional bodybuilding is far different today than it was decades past. This is most noticeable in the number of divisions that exist today. At one point, there was only Men’s and Women’s bodybuilding. Now we have over 10 divisions ranging from smaller physique sizes like Bikini and Men’s Physique through to larger sizes such as Classic Physique and Men’s Open.
New divisions bring in new perceptions which invite fans and athletes alike to compare physiques across divisions. Men’s Physique in particular is often the brunt of jokes due to their board shorts and smaller size. In our latest Hardcore Truth, Johnnie O. Jackson goes into detail on why this sort of “competition” between divisions is damaging for the sport. And dismissive jokes against other divisions should not take place – particularly by pro bodybuilders.
Fans, the media, and athletes alike have all taken part in comparing different bodybuilding divisions to each other. Some are fair comparisons while others can be more diminishing to the athletes who compete in targeted divisions. Women’s Bodybuilding nearly disappeared complete for most of the last decade – no longer present at the Arnold Classic or Olympia weekend. This decline was surrounded across many negative comments (even made by pro athletes) about the lack of desire to see women at that size and physique.
Men’s Open is also often a target of ridicule. This is largely because the division is seen as “easier” – mostly due to their smaller size and lack of leg development. Men’s Physique is the only division in the sport to cover the upper legs with “board shorts.” This means the judges simply don’t judge that area of the body – meaning they require less work and attention than other divisions. Antoine Vaillant, in particular, received a lot of attention for an on-stage joke he made at the expense of Men’s Physique a few years ago.
The reason rivalries and jokes between bodybuilding divisions should stop
Johnnie O. Jackson has had his eyes opened recently on how this sort of banter actually does harm to the sport of bodybuilding. Jackson once though these kinds of jokes or spirited criticism was just banter. But he is started to realize that what pro bodybuilders say influence the narrative for fans of the sport. For example, promoters often state that Men’s Physique and Bikini actually bring in more money to events (due to there being more registered athletes and more family, friends, and fans who come to watch the events). Yet, those division receive much less prize money than categories such as Classic Physique or Men’s Open.
Part of the reason for this is due to the audience viewership between NPC and IFBB Pro. Bikini and Men’s Physique often have huge attendance in the amateur NPC league – but it trickles off in the pro shows. Is this because of the larger narrative at play here? Is the negative perception sometimes attached to these divisions hearting the pro competitions?
We can’t draw a direct comparison. But Johnnie O. Jackson understands that pro bodybuilders, especially pro Men’s Open bodybuilders, have a big platform to influence fans. Jackson wants to promote unity across the entire sport. A Men’s Open bodybuilder should see a Men’s Physique bodybuilder as a brother in iron. Not as a separate athlete in different sports. Jackson believes even light hearted comments and jokes – when persistent enough over the whole sport – can hold back the success of such divisions.
Johnnie O. Jackson goes into detail about a personal story he experienced just recently during the 2022 Arnold Classic. It was a conversation between a larger Men’s Open bodybuilder and a smaller Men’s Physique bodybuilder. They were both friends. But the larger bodybuilder made friendly jokes about how small, weak, and easy his Men’s Physique friend has it over someone larger like himself.
Jackson used this as a teachable moment. He went into “dad mode” as he puts it and interrupted the friend letting him know that jokes like that are not helpful to the health of the sport overall.
You can watch Johnnie O. Jackson tell the full story along with his complete comments about rivalries between divisions in our latest Hardcore Truth episode above. Make sure to come by every Thursday for new episodes each week!
Derek Lunsford Takes Down 100-Rep Challenge Using 315-Pound Barbell Squats
212 Olympia champ Derek Lunsford took on a new challenge during his leg day workout.
Derek Lunsford got over the hump during the 2021 Olympia and is now looking to remain at the top. The current 212 champion took on the 100-rep challenge during his most recent leg day sing 315-pound barbell squats. This came after some sets on other machines to get the maximum pump in his legs.
The 28-year-old bodybuilder has been consistent in the 212 division over the years but has been unable to reach the pinnacle. That changed in October when he beat Shaun Clarida, who was the favorite entering the weekend. Lunsford has a chance to make it two in a row this year and he is gearing up his prep toward that goal.
Lunsford went through a huge leg day workout and added a twist in the middle. It began with seated leg extensions and lying leg curls. He completed 15-20 reps during sets to get the necessary warmup before moving on in the workout. Lunsford spoke on leg days and how they are important to bodybuilding, despite not being a favorite.
“As much as it sucks in the moment, these are the days I live for. This is why I do what I do and I love it,” Derek Lunsford said.
Derek Lunsford began his quest for 100 reps in the middle of the workout. He loaded 315 on the squat rack and took down the first two sets of 20 reps with ease. Wearing a lifting belt, Lunsford attacked the third and fourth set, where he added an extra rep to make it 21. This is where it began to look a bit challenging.
This is no easy feat but Lunsford was dedicated to setting the goal that he set for that day. The fifth set was grueling but Lunsford tackled all 100 reps and was able to move on in the workout.
“I think if you look at yourself and say what is my best and can I beat it, you keep that as your focus, that’s a champion mentality man!”
Derek Lunsford finished the workout with two sets of leg press and standing single-leg curls. At this point, he had plenty of pump in his legs following his 100 reps on the squat rack.
There is no doubt that Lunsford is going to enter the Olympia this year looking his absolute best. With workouts and goals like this, Lunsford is building a championship physique and it will be exciting to see how it progresses over the summer.
For more news and updates, follow Generation Iron on Facebook, Twitter, and Instagram.
An Old School Back Workout For a Wider and Thicker Back
Get Golden-Era Back Workout for a Cobra Back
As the gyms and exercise equipment get better with new research and technology, more people are falling into the trap of relying solely on machines in their workouts. A chiseled V-taper is the result of a carefully crafted workout.
While the machines can bring you the separation and definition, if your goal is the golden-era aesthetics, you’re better off sticking to the old school back workout. We’ll be focusing on compound movements for building width and thickness in your back.
Pull-ups – 50 Reps
Pull-ups should be a staple in your back workouts. Start your workout with 50 reps of military-style strict pull-ups. Don’t use momentum by swinging your legs or jerking to lift yourself up.
If you can’t complete the 50 reps in one set, use as few sets as possible. Shorten your rest periods between sets to keep the tension on your lats. Use a pull-up assist machine if you can’t perform bodyweight pull-ups.
Deadlifts – 3 Sets 8-6-4 Reps
Perform the deadlifts at the beginning of the workout to exhaust your backs. A good back workout should be as brutal as a leg workout done to the max. Deadlifts are a compound exercise and one of the key movements to build strength, conditioning and muscle mass.
Since you’ll be performing fewer reps on the deadlifts, your goal should be to move as much weight as possible. Make sure you’re don’t lose your form while performing the exercises listed in the workout.
Behind the Neck Lat Pulldowns – 3 Sets 15-12-10 Reps
Behind the neck lat-pulldowns can better recruit your lats as compared to the orthodox version. While the pulling exercises work the width of your back, the rowing movements work the thickness.
It’s important to have a mix of pulling and rowing movements to build a cobra back. People with stiffer shoulder joints can have a problem performing the exercise and should warm-up their rotator cuffs before beginning to train.
T-Bar Rows – 3 Sets 12-10-8 Reps
T-Bar rows are one of the most underutilized back exercises and are sadly fading out. If you don’t have access to a T-bar row machine at your gym, you can perform the exercise on a barbell by placing one side in a corner and attaching a V handle.
Bend over at your hips so your upper body forms a 60-degree angle with the floor. As you pull the bar towards your chest, pause and contract your lats at the top of the movement. Return to the starting position and repeat for the recommended repetitions.
Dumbbell Pullovers – 3 Sets 12-10-8 Reps
Dumbbell pullovers are incredibly effective in shaping the v-taper. Lie down across a flat bench and place your shoulders on the bench. Your knees should be bent, feet placed flat on the floor, and hips as close to the floor as possible.
Hold a dumbbell right above your chest with your elbows slightly bent. Maintain the slight bend in your elbows as you lift the dumbbell off your chest and lower the dumbbell to the floor when it passes over your head.
Barbell Rows – 3 Sets 12-10-8 Reps
Barbell rows target the upper and middle back and help in building the thickness in your back. Pulling the barbell towards your lower abdominal will target your middle back and bringing the bar towards the upper abs will train your upper back.
Using the wrist straps can help you get a better pump in the exercise as it eliminates the wrist and forearm recruitment. In the compound exercises like the barbell rows, your grip strength is more prone to fail before your back.
Who do you think has the best back? Let us know in the comments below. Also, be sure to follow Generation Iron on Facebook and Twitter.
*Header image courtesy of Envato Elements
2022 Iron Gladiator Results
Johnnie Peeples wins the 2022 Iron Gladiator!
The 2022 Iron Gladiator took place on Sunday, April 10, 2022, in Corona, California. To close the weekend strong, it was Johnnie Peeples who was victorious.
The turnout for the International Natural Bodybuilding Association (INBA)/Professional Natural Bodybuilding Association (PNBA) 2022 Iron Gladiator was smooth, with many new faces and first-time competitors. At least one athlete represented just about every category offered. And the Men’s Physique division was so packed that it was separated into short, medium, and tall.
Although the show was filled with new contenders, it saw some fierce ones, including Ire Wardlaw. Wardlaw performed her Wonder Woman poses flawlessly, earning her the Most Symmetrical and Iron Gladiator Shield award. Some familiar faces were at the show as well like Siah-Ra Ausar, who took control of the Classic Physique – Masters (40-49) class. Ausar competed at the most significant natural bodybuilding competition last year – 2021 Natural Olympia – in the Men’s Bodybuilding Masters division and placed in the top five.
The results from the show have been announced. Check out the full breakdown from the 2022 Iron Gladiator below.
2022 Iron Gladiator: All Division Winners
Men
Overall Men’s Physique Champion: Johnnie Peeples
Men’s Bodybuilding – Grand Masters (50-59): Bo Soh
Classic Physique – Masters (40-49): Siah-Ra Ausar
Classic Physique – Open: Siah-Ra Ausar
Men’s Physique – Junior Masters (35-39): Antonio Suarez
Men’s Physique – Masters (40-49): Johnnie Peeples
Men’s Physique – Ultra Masters (60-69): Bryan Hoppe
Men’s Physique – Novice Short: Adolfo Carillo
Men’s Physique – Novice Tall: Johnnie Peeples
Men’s Physique – Open Short: Adolfo Carillo
Men’s Physique – Open Medium: Johnnie Peeples
Men’s Physique – Open Tall: Sennen Chow
Women
Fitness – Kids: Alivea Crivello
Evening Gown: Jennifer Discenzo
Sport Model – Open: Yingying Dai
Angels: Yingying Dai
Swimsuit Model: Jennifer Discenzo
Figure – Junior Masters (35-39): Kinga Wulcynska
Women’s Bodybuilding – Masters (40-49): Sarah Fischer
Women’s Bodybuilding – Open: Sarah Fischer
Women’s Physique Novice: Ire Wardlaw
Bikini Divas – Mama’s 1st Child Under 1 Year: Yingying Dai
Wellness: Maribel Munoz
Bikini Divas – Masters (40-49): Nathalie Bernard
Bikini Divas – Grand Masters (50-59): Yvetter Walker
Bikini Divas – Novice: Mariely Ribeiro
Bikini Divas – Open: Nathalie Bernard
Special Awards
Iron Gladiator Helmet and Sword and Best Poser: Siah-Ra Ausar
Most Muscular: Johnnie Peeples
Most Symmetrical and Iron Gladiator Shield: Ire Wardlaw
Best Presentation: Nathalie Bordeaux
Trainer Appreciation: Alohi Tan
2022 Iron Gladiator Breakdown
Overall Men’s Physique Champion
First Place – Johnnie Peeples
Men’s Bodybuilding – Grand Masters (50-59)
First Place – Bo Soh
Classic Physique – Masters (40-49)
First Place – Siah-Ra Ausar
Classic Physique – Open
First Place – Siah-Ra Ausar
Second Place – Aaron Garcia
Third Place – Michael Cruz
Fourth Place – Bo Soh
Men’s Physique – Junior Masters (35-39)
First Place – Antonio Suarez
Men’s Physique – Masters (40-49)
First Place – Johnie Peeples
Men’s Physique – Ultra Masters (60-69)
First Place – Bryan Hoppe
Men’s Physique – Novice Short
First Place – Adolfo Carillo
Second Place – Adlee Fayyaz
Third Place – John Da Broi
Fourth Place – Daniel Sung
Men’s Physique – Novice Tall
First Place – Johnnie Peeples
Second Place – Karl Nebres
Third Place – Daniel “DJ” Dodson
Fourth Place – Hugo Garcia
Men’s Physique – Open Short
First Place – Adolfo Carillo
Second Place – Adlee Fayyaz
Third Place – Daniel Sung
Fourth Place – Antonio Suarez
Men’s Physique – Open Medium
First Place – Johnnie Peeples
Second Place – Deandre Boyd
Third Place – Derrick Rogers
Fourth Place – Karl Nebres
Men’s Physique – Open Tall
First Place – Sennen Chow
Second Place – Casey Carter
Third Place – Conrad Sommers
Fourth Place – Michael Cruz
Fifth Place – Daniel “DJ” Dodson
Fitness – Kids
First Place – Alivea Crivello
Evening Gown
First Place – Jennifer Discenzo
Sport Model – Open
First Place – Yingying Dai
Angels
First Place – Yingying Dai
Second Place – Roxanne Diaz
Third Place – Maribel Munoz
Fourth Place – Yvetter Walker
Swimsuit Model
First Place – Jennifer Discenzo
Figure – Junior Masters
First Place – Kinga Wulczynska
Women’s Bodybuilding – Masters (40-49)
First Place – Sarah Fischer
Women’s Bodybuilding – Open
First Place – Sarah Fischer
Women’s Physique Novice
First Place – Ire Wardlaw
Bikini Divas – Mama’s 1st Child Under 1 Year
First Place – Yingying Dai
Wellness
First Place – Maribel Munoz
Bikini Divas – Masters (40-49)
First Place – Nathalie Bernard
Second Place – Jennifer Discenzo
Bikini Divas – Grand Masters (50-59)
First Place – Yvetter Walker
Second Place – Roxanne Diaz
Bikini Divas – Novice
First Place – Mariely Ribeiro
Bikini Divas – Open
First Place – Nathalie Bernard
Second Place – Yingying Dai
Third Place – Mariely Ribeiro
Iron Gladiator Helmet and Sword and Best Poser
Siah-Ra Ausar
Most Muscular
Johnnie Peeples
Most Symmetrical and Iron Gladiator Shield
Ire Wardlaw
Best Presentation
Nathalie Bordeaux
Trainer Appreciation
Generation Iron wishes to congratulate all the astonishing competitors who earned a win at 2022 Iron Gladiator. Be sure to check out the following upcoming competition dates!
As a personal trainer and writer, Terry loves changing lives through coaching and the written word. Terry has a B.S. in Kinesiology and is an American College of Sports Medicine Certified Personal Trainer. When he’s not writing or training, he enjoys playing music, reading, and film.