Tag: Bodybuilding
All Bodybuilding Categories Explained
Bodybuilding is quite broad, and few people understand the various categories therein. It is advisable to do something you will not regret later, especially when it comes to bodybuilding. Sometimes also known as divisions, these categories are what professional bodybuilders compete in during contests. These things can easily overwhelm someone, especially if you’re taking part in competitive bodybuilding for the first time. Please note that you can only specialize in a few of the many bodybuilding categories available. However, before deciding on the perfect division that fits you, you need to understand what each entails and everything else you need to know to perform well. You might not get someone to sit you down and take you through the various bodybuilding categories, at least not in the gym. In this article, we shall be looking at all the available bodybuilding categories you need to know. Bodybuilding
It is the most popular and the most muscular division in bodybuilding. Additionally, it is broad with many classes within it. Anyone can participate in this category as there is no limit on age and the number of weights one can lift. Most importantly, this category is all about weight lifting. The bodybuilding category is synonymous with the trunk posture, where the entire leg and glutes are the main areas to show. Your butt and other regions around it are the places to focus on, alongside the hands, legs, and the posterior. It is a division reserved for people who are obsessed with building muscle. The bodybuilding category is the least favorite for women due to the need to have big muscles to participate in it.
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Men’s Physique
A division created in 2013, men’s physique is a relatively new bodybuilding category but is gaining popularity. It is also different from other bodybuilding categories in that the judges focus on the general body structure rather than masculinity. Although it is not a bodybuilding competition, you need to excel in it to boost your chances of excelling in competitive divisions. Additionally, new bodybuilders need an appealing body structure and ratio to maintain a lasting presence in the field. The things judges often look for include an impressive shoulder to waist ratio. A good symmetry will go a long way in ensuring the bodybuilder gains muscle uniformly once they start training for contests. And just like the bodybuilding division, men’s physique has several classes, including:1. Bantamweight (up to 143.25lbs)2. Lightweight (143.25 – 154.25lbs)3. Middleweight (154.25 – 176.25lbs)4. Light Heavyweight (176.25 – 198.25lbs)5. Heavyweight (198.25 – 225.25lbs)6. Superheavyweight (over 225.25lbs)This division comes with its own set of rules. For instance, participants should wear shorts when competing. The short has to be knee-length, and not much emphasis is given on the development beneath. It means bodybuilders who are not doing well in terms of thigh development will most likely succeed as long as they have a good structure from the shoulders to the waist. Most importantly, for participants who wish to participate in this division, their body fat must be less than 5%. That means you should get rid of excess fat before tossing yourself on stage for this division. Those looking to specialize in this division must also learn the correct poses. For instance, they should start with a front position, followed by three-quarter turns. It is relatively different from the posing routine found in other bodybuilding categories. WellnessWellness is a female category that focuses more on fitness and wellness rather than muscle building. Unlike the case with men’s physique, this division involves developing the lower body (thighs, hips, and glutes) and putting less emphasis on the upper body. However, one should consider working more on the upper body to create an appealing symmetry. Ultimately, the goal of this division is to highlight and appreciate the beauty of the female body in the areas mentioned. The following classes are under this division: 1. Lightweight (up to 115lbs) 2. Middleweight (115 – 125lbs) 3. Light heavyweight (125 – 140lbs) 4. Heavyweight (over 140 lbs)
212 Olympia Created in 2011, this bodybuilding division is for short men who find it hard to fit into other divisions. Short men do not develop as much muscle as tall men do. This anatomical factor prevents them from competing favorably in divisions where huge muscle mass matters. Therefore, the division is only available for bodybuilders who are 212lbs and below. Additionally, they must have a height of 5’5 or lower. With only tiny underwear on, participants are to use all the seven bodybuilding poses where judges check the muscles’ mass, separations, and conditioning. Flex Felix is among notable bodybuilders who have excelled in this division.
Classic Physique Men’s classic physique is one of the bodybuilding divisions where both symmetry and muscle mass matter. Participants in this division wear tiny shorts that draw to attention deep lines in the glutes, hamstrings, and quads. Most importantly, conditioning is greatly improved, alongside mandatory postures and quarter-turns. The form-fitting shorts also draw attention to the trunks. You will come across the following classes in this division:
Height (cm) Weight (kg)
1 Up to 168 Height – 100 +42 Up to 171 Height – 100 +63 Up to 175 Height – 100+84 Up to 180 Height – 100+115 Over and including 180 Height – 100+13Over and including 190 Height -100+15Over and including 198 Height – 100+17Bodybuilders in this division show the entire body, including the right, left, front, and back sides. While at it, judges will check for symmetry and balance on all sides. They are also required to perform the mandatory postures and other routines at the end of the day.Bikini
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It is the most popular women’s division and rarely misses out on main bodybuilding competitions. The division doesn’t require too much muscle, thus making it a favorite for women and newbies. It is attractive to women with a tiny waist, curvy body, and long, shapely legs. Most importantly, the judges are particularly interested in the participant’s overall body structure, balance, and charisma. It is unlikely you will miss out on this division as it does not have many requirements. The only challenge would be huge competition from other participants. It is important to note that this division is for women in competitions.
Fitness
The fitness division focuses on strength and is a favorite of cheerleaders, gymnasts, and other fitness enthusiasts. Participants in this category usually have a killer body with good symmetry. It is not surprising that women are the majority in this division. You don’t need a lot of muscle to excel in this division because its routine does not involve showing muscles. All you need is strength, moves or dances, and some charisma. Such movements or dances could come with good music in the background, and you could choose one for yourself. Additionally, this division is slightly different from traditional bodybuilding divisions that entirely focus on the physique. So, if you’re looking for more than just muscle and body structure, it is the most appropriate division to consider.
Women’s Physique It is an umbrella division for all female bodybuilding classes and categories. Generally, women in this division ought to be lean, muscular, and with good symmetry. Just like with the case of wellness, emphasis is on developing the lower body more than the upper. However, judges will look for shape and body proportion, so you might want to work on the upper part. Additionally, other aspects such as marketability, muscle tone, confidence, and presence are considerations in picking a winner. Participants must be careful to balance all these things to increase their chances of doing well overall. Concerning the dressing, they put on two-piece suits with a V-shaped bottom. Posing involves quarter-turns and other routines found in traditional bodybuilding.
Games Classic Bodybuilding Another division for men who cannot compete favorably in regular categories, this particular one is for men with relatively small muscle mass. Therefore, more emphasis is on the participant’s overall structure. Some of the things that will matter here include; symmetry and overall physique. The fact that there is limited muscle mass means the judges will look at other factors such as confidence, conditioning, stage presence, and marketability.
Mixed PairsHere, a man and a woman compete in the same category, whether male or female. For instance, a female can compete with a male partner in the men’s category and vice versa. Apart from the mixed pairs, everything else about this category is similar to traditional male divisions where judges look at the symmetry, skin tone, confidence, the poses, among others. The judges also look at how the pair complement each other and deliver their verdict based on how well they match. Therefore, the kind of partner you choose determines how you will perform.
Overall With so many divisions and classes from which participants can choose, bodybuilding is enough cake for everyone that throws their hat in the ring. However, bodybuilders and other fitness enthusiasts need to pick a division that works for them because everybody has a unique body. Most importantly, choose a category that does not put too much pressure on you in the long term. But, you can always try several divisions to find out which one you can best excel in. Otherwise, we hope you find where your heart is and be the best. Remember to go through our blog for more informative articles on fitness. Important Read:: Best Steroid Cycles for Beginners
Natural Bodybuilder Ire Wardlaw Wins Most Muscular Symmetry at Iron Gladiator
Image via Instagram @djoe.hype
INBA PNBA amateur Ire Wardlaw wins the Iron Gladiator Most Symmetrical award.
The International Natural Bodybuilding Association (INBA)/Professional Natural Bodybuilding Association (PNBA) held the Iron Gladiator this Sunday, April 10, 2022. Ire Wardlaw dressed as her favorite superhero – Wonder Woman – and was awarded the Most Symmetrical physique out of all women competitors.
The Iron Gladiator was Ire Wardlaw’s first amateur bodybuilding show. Ire Wardlaw admits prepping for the show was no easy task. During her “peak week” (the week before the bodybuilding show), she had to tweak her workouts, cardio, and diet every several hours to have the physique she needed to win. Wardlaw stated, “Slight injuries and gaining 5lbs of water weight due to “Aunt Flow”, on her way to visit me. So I had to switch up the game and tweak my work outs, cardio, and diet almost every several hours to be able to lean out enough to where my muscularity can show on stage this Sunday.”
Wardlaw credits Derek Joe for helping her with her posing to prep for the competition. Derek Joe was the 2021 Men’s Classic Physique champion. Joe and Warldaw only had 3.5 weeks to learn all the mandatory poses and 4.5 days to practice the routine.
Ire Wardlaw stated:
“I’m just like you. Human with red blood. Sometimes i get it right, sometimes i don’t. But i don’t let those messed up times stop me. I don’t just get back up, i jump up. And I attack my walls with full force just like my favorite female superhero did in her first film debut. When they handed me the Gold Shield Award, i fought back tears of joy.
For words of encouragement, she continued to say:
Today, get up, and put in that extra effort to make your dreams comes true. What have you been procrastinating with? Joining a gym? Getting a personal trainer? Applying for that new job? Taking lessons to become better at your craft? Or maybe even take a leap of faith and sign up for an @inbapnbaglobal_official Natural Bodybuilding show.”
Below is a video clip of Wardlaw posing during the competition.
https://www.instagram.com/reel/CcMH2_ELe_m/?utm_source=ig_web_copy_link
Next Competition
The INBA PNBA shows are just underway, and there are many shows to look forward to. Saturday, April 16, 2022, the next show will be in Davis, CA – Capital City Championships.
Here are the upcoming INBA PNBA shows.
Road to Natural Olympia
There’s a long INBA PNBA season ahead of us. INBA PNBA natural bodybuilders represent over 60 countries. Athletes who do well will earn a pro qualifier and a chance to compete at the most extensive natural bodybuilding competition worldwide – Natural Olympia.
Contenders also compete for a chance to win cash, prizes such as a Harley-Davison, and a multi-media contract with Generation Iron and Iron Man Magazine.
This past weekend Warldaw was able to make her 5-year-old self’s childhood dream come true. Wardlaw has a mantra – “If I can, you can.” She says she’s a human with red blood and is just like the rest of us.
Generation Iron congratulates Ire Wardlaw for her win this weekend! We wish you good luck for the rest of this year!
Follow us on Instagram, Facebook, and Twitter to stay updated with the latest INBA PNBA shows!
Best Knee Sleeves For Powerlifting & Compression (Updated 2022)
The best bodybuilding knee sleeves and best knee sleeves for lifting can greatly enhance compression and support for all those big lifts.
Our knees may be tough joints. They do support our large frames all day after all. But even the strongest things start to wear down and that loss of stamina could lead to imbalances and poor support ultimately leading to injury. Knee sleeves are incredibly useful tools when it comes to weightlifting, powerlifting, and Strongman, where so much load is compressed onto your poor knee joints.
We’ve put together a list of the Best Knee Sleeves for 2022 to help with your powerlifting, bodybuilding, and other lifting needs. The right knee sleeves can help you feel less vulnerable and stronger to tackle all of those big lifts.
Best Knee Sleeves For 2022
Best Overall Knee Sleeve
The best overall knee sleeve will work to offer great compression and support and allow for functional movements and more endurance based workouts, while still being useful for heavy lifts.
SBD 5mm Weightlifting Knee Sleeve
SBD brings this amazing weightlifting knee sleeve designed to minimize the risk of injury while working to maximize performance. Sold as a pair, this 5mm high grade neoprene and four-way stretch fabric has a reinforced seam constructed to last a long time with continuous use. An anti-microbial inner lining is matched by an abrasion resistant exterior lining for optimal protection against wear and tear. Registered and developed with help from elite athletes, coaches and other health professionals, this sleeve is approved for all competitive use including USPL, IPF, IWF, and was approved for the USPA in 2021.
SBD 5mm Weightlifting Knee Sleeve is made of 5mm high grade neoprene and four-way stretch fabric with reinforced seam construction for the best in injury prevention.
Pros
Top quality knee sleeve designed from elite athletes and other professionals
Very durable and built to last, the high-grade neoprene is reinforced to tackle wear and tear
Approved for all competition is a huge plus
Cons
It is on the expensive side for knee sleeves
You can only buy directly from their website
Price: $90.00
Check out our individual review for SBD Knee Sleeves here!
Best Bodybuilding Knee Sleeve
The best bodybuilding knee sleeves will work to provide support for those movements essential to sculpting and toning without the fear of injury or unwanted knee pain.
Mava Sports 7mm Knee Sleeve
This knee sleeve from Mava offers a 7mm compression sleeve to work on full support to ensure injury prevention, promote muscle and joint health, and offer optimal stability. Anatomically shaped for performance, they provide the right amount of support and compression to offer maximum comfort and relieve stiffness and soreness after any big lift. These strong neoprene knee sleeves will allow you to achieve more from all of your sessions. USPA approved, Mava also prides themselves on great customer service.
Mava Sports 7mm Knee Sleeve works to provide full support and injury prevention for the best comfort to relieve stiffness and soreness.
Pros
Offers great support and maximum comfort so your lifts are more mobile and aren’t stunted by a bulky sleeve
Being USPA approved is a bonus for competitors
Cons
The sizing tends to be slightly off
Being thick may provide comfort but it also doesn’t wick moisture away as well as it could
Price: $39.00
Best Knee Sleeve For Squats
Squatting can cause real discomfort at times, especially with your knees responsible for holding and moving so much weight. The best knee sleeves for squats will help with pain and swelling so you never have to halt those PRs.
Rehband Rx 5mm Knee Sleeve
Rehband Rx knee sleeve allows you to feel more confident and secure with any activity with this classic 5mm design to provide knee support, comfort, flexibility, and compression. The 3-D contoured design is based on the contour of the leg so it is an anatomical fit instead of an angled tube. Providing reinforcement all around the knee, it allows for optimal range of motion for whatever your sport. As a dependable creator of knee sleeves since 1955, Rehband always keeps the customer in mind and these are the best knee sleeves for squats.
Rehband Rx 5mm Knee Sleeve is a 3-D contoured design for the best reinforcement and optimal range of motion.
Pros
The 3-D design allows for a more comfortable fit
The range of motion is great for all lifts
Made from a trusted and reputable company
Cons
Sizing tends to be off which can cause discomfort
Tend to be a slightly thicker than others so circulation may become a problem
Price: $37.99
Best Knee Sleeve For Powerlifting
Powerlifters are always putting their bodies under immense amount of stress with massive weight and the same movements. The best knee sleeves for powerlifting will provide comfort, support, and durability for all of those massive lifts.
SBD 7mm Knee Sleeve
SBD offers another great compression sleeve with their 7mm knee sleeve. Sold as a pair, these are the market leading knee joint support products for strength sports and strength training by top athletes in powerlifting and Strongman. Designed to minimize the risk of injury while also aiding in performance, this registered and patented design is developed by elite athletes and other health and fitness professionals. The 7mm high grade neoprene knee sleeve is approved by USAPL, IPF, and USPA, and is compliant with IWF.
SBD 7mm Knee Sleeve is great for joint support and reducing injury out of this high grade neoprene sleeve.
Pros
Top-tier product in terms of quality and longevity
Very effective design from elite athletes and other professionals
Fully approved for competitive use is a huge plus
Cons
This sleeve is on the expensive side
Only available through their website
Price: $82.50
Check out our individual review for SBD Knee Sleeves here!
Best Knee Sleeve For Warmth & Compression
The right knee sleeve for warmth and compression will be comfortable and make you feel as though you are getting everything you want and more out of a great knee sleeve to aid in all things exercise related for better support, blood flow, and protection.
Gymreapers 7MM Knee Sleeves
Gymreapers 7MM Knee Sleeves are perfect for those seeking comfort, compression, and warmth after a workout. Working to reduce knee strain and pain, what you will find are that these sleeves don’t sacrifice any range of motion for those big lifts. Reinforced stitching and flexible neoprene material allow for increased blood flow and better mobility perfect for lifting, recovery, injury prevention, and a host of strength sports.
Gymreapers 7MM Knee Sleeves are comfortable and versatile great for compression, comfort, warmth, and overall support.
Pros
Great for compression and comfort
Reinforced stitching works well for quality and durability
Flexible neoprene material allows for ease and versatility
Cons
A little pricey compared to others
Sizing chart may be a little off
Price: $49.99
Benefits Of Knee Sleeves
Knee sleeves have the potential to greatly influence your lifts and give you confidence in knowing you are protecting those vulnerable joints. Benefits of knee sleeves include:
Add nice compression: By adding compression, you work to reduce pain and decrease swelling.
Increase blood flow: This will boost circulation for better movements and less pain in those vulnerable joints by preventing lactic acid build up (1).
Ensure efficient recovery: More healthy blood and oxygen flow, with less lactic acid build up, leads to better recovery for faster bounce back (2).
Support muscles: Knee sleeves support the muscles and decrease the number of muscular vibrations to assist in muscle fatigue and improve athletic performance (3).
Prevents future injury: By protecting those vulnerable spots, you preemptively work to prevent future injuries.
Choosing The Right Knee Sleeve
When looking at the right knee sleeve, you want to look at a number of factors including:
Your knee sleeve should fit just right and be snug. You don’t want it to be too tight so that it restricts movement and blood flow, but you also don’t want it to be too loose so it doesn’t give you the most in terms of intended use. The right fit will be snug and comfortable while also feeling supportive.
Looking for comfortable material is vital because you are moving and working out in this sleeve constantly. You don’t want to suffer through some uncomfortable and hard to use material. Finding the best option may require trial and error for comfort but the right one is out there.
Depending on the knee sleeve, the right amount of padding can ensure comfort and fit, and while some may be bulky, there are those more sleek looks that still provide great padding and support. This can affect your mobility and overall movement.
Knee sleeves typically come in 3mm, 5mm, and 7mm and knowing which one will work for you is important when looking to choose. A 3mm sleeve is great for those endurance athletes since it is lighter and helps with the necessary movements. For those all around fitness folks, a 5mm sleeve works great for it is thick but still allows for proper movements with physical activity. Finally, the 7mm sleeve offers additional support and is used by heavy lifters who rely on their knees to hold a lot of weight.
How We Choose
When looking at the best knee sleeves, we first made sure the overall quality of the sleeve was there. You deserve to have the best quality knee sleeve possible and the material and durability are what matter most, especially with the wear and tear brought on by exercise. We then look at the additional features like padding, overall fit and feel, and any other additional bonuses that come with the respective knee sleeve. We finally look at price. We know fitness equipment can get expensive but it is important to find the right knee sleeve at an affordable price.
FAQ Section
What is the best knee sleeve?
SBD 5mm Weightlifting Knee Sleeve. This amazing weightlifting knee sleeve is designed to minimize the risk of injury while working to maximize performance. Sold as a pair, this 5mm high grade neoprene and four-way stretch fabric has a reinforced seam constructed to last a long time with continuous use.
Is a knee sleeve the same as a brace?
Knee sleeves are not knee braces as sleeves work to provide compression and support to the knee and surrounding muscles, tendons, and ligaments during exercise or everyday activities to protect this vulnerable joint.
How tight should my knee sleeve be?
You want your knee sleeve to be a firm fit while not totally limiting and restricting blood flow. Too tight can be uncomfortable and too loose just won’t do what it is supposed to.
Wrap Up
The best knee sleeves will work wonders on your knee pain by offering support and stabilization all while boosting confidence and promoting more weight in your lifts. Don’t let vulnerable joints or imbalanced muscles take away from what could be a quality lift. Check out these best knee sleeves for maximum comfort and support and keep yourself as safe as possible while still seeing big 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.
References
Vaile, Joanna; Stefanovic, Brad; Askew, Christopher D. (2016). “Effect of lower limb compression on blood flow and performance in elite wheelchair rugby athletes”. (source)
Husmann, Florian; Mittlmeier, Thomas; Bruhn, Sven; Zschorlich, Volker; Behrens, Martin (2018). “Impact of Blood Flow Restriction Exercise on Muscle Fatigue Development and Recovery”. (source)
Raabe, Margaret E.; McNally, Michael P.; Chaudhari, Ajit M. W. (2017). “The Effect Of Compression Tights On Muscle Vibration And Fatigue From A High-Intensity Run”. (source)
Jim Stoppani: The Role Of Genetics In PED Usage In Bodybuilding
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How genetics affect bodybuilding physiques and PED usage, explained
When we speak about some of the biggest legends in athletic history, the term “gifted” is often used. There’s another word for that – genetically blessed. Hard work can help accomplish great things but hard work combined with superior genetics creates bonafide unforgettable legends. To what degree does this have an effect in bodybuilding when it comes to nutrition, training, and physique aesthetic & size? And do genetics play a large role in how competitors’ bodies react to PEDs? We partnered with Barbend in our latest GI Exclusive interview to discuss with Jim Stoppani the role of genetics in bodybuilding and PED use.
It’s often said that genetics play a large role in bodybuilding. This can seem on the surface somewhat discouraging to aspiring bodybuilders. What’s the point of putting all of that work in if you simply don’t have the right genetics to compete with the best in the world? However, there have been pro bodybuilders that prove it is possible to break the mold. Even Arnold Schwarzenegger himself has admitted that his genetics were not ideal for the physique he desired (and eventually obtained).
Hard work can make up for less than ideal genetics. You’ll just simply have to work harder than other individuals. Then occasionally there is the rare breed of human who can push harder than anyone else while also having the best genetics of anyone else. Those become iconic untouchable legends – such as Ronnie Coleman.
So the big question is – just how far can genetics affect the outcome of a bodybuilder’s hard work? And in being transparent about the realities of the industry – how much do genetics affect the way PEDs react in a person’s body? We turned to Jim Stoppani to break it down with some of his knowledge.
How genetics affect bodybuilding physiques
Jim Stoppani confirms what many passionate fans and athletes already know – genetics are an unavoidable factor in success for bodybuilding. This actually expands out beyond our sport. Any athlete on the pro level can find improved success if they have “gifted genetics.”
To help explain this in simpler terms, Jim Stoppani uses core genetic traits as an example. Features such as eye color, hair color, and height are not something we can control. They are predetermined via our genetic code. We can’t “train” our eyes to turn blue. This is the same mentality behind bodybuilding physiques.
Some bodybuilders will react to training and diets differently than others. Some will find the simple act of hardcore training easier to bear. The debate of nature vs nurture will be ongoing for all of human existence. So it’s possible as a community we may misattribute genetics to something that is actually simply hard work and life experience (and vice versa).
But overall, Jim Stoppani’s simple example proves that genetics do have a baseline effect. If you give two bodybuilders the same diet, training routine, and supplements – they will not have the exact same physique outcome.
Can genetics make PEDs effect individuals differently?
Jim Stoppani also touches on PEDs such as steroids and how genetics may or may not affect the reaction our bodies have to these drugs. Stoppani explains that, of course, genetics will make drugs react different for each individual. This is actually a big part of the reason drugs like steroids are regulated and banned for athletic use.
In the United States, steroids can only be prescribed by a doctor. That very factor is evidence of how a drug can affect each individual differently. A doctor or medical professional needs to evaluate what your body can handle. It’s different on a case by case basis.
Jim Stoppani uses cigarettes as a more basic example of this concept. There is no doubt that cigarettes cause damage to the body and long term health effects. However, there will always be certain smokers who live to be 90. Conversely, there can be someone who never drank or smoked a day in his or her life who suddenly dies of a health emergency.
We can’t control genetics – but they control us. It’s a factor we must all consider when it comes to not only our ability in a sport like bodybuilding – but our health when taking advice as well.
Wrap Up
You can watch Jim Stoppani go into full detail about genetics in bodybuilding and how they can affect reactions to PEDs in our latest GI Exclusive interview segment above. Make sure to swing by every Monday for new Jim Stoppani explainer videos every week!
Mike O’Hearn Close-Grip Benches 385 Pounds 10 Times, Shares Huge Arm Workout
Mike O’Hearn showed off his massive arm workout including close-grip bench press.
Mike O’Hearn has made waves during his career as a bodybuilder, actor, and fitness model. He has appeared on the cover of many magazines because of his incredible physique and that is built using his strength. This is something O’Hearn showed off during a massive arm workout as he close-grip benched 385 pounds for 10 reps.
On his YouTube page, O’Hearn was joined by former fullback and NFL Network analyst Heath Evans. The two got together for a huge arm day workout to build biceps and triceps.
Mike O’Hearn completed his close-grip bench presses as the first exercise of the day. This is a classic workout to build triceps and upper-arm size. O’Hearn completed his impressive set followed by Evans, who pumped out five reps of 315 pounds.
The duo moved onto skull crushers, which they performed with a barbell while laying down on a bench. This tricep workout explodes the muscles but also provides a deep stretch to stimulate more muscle fibers. Hammer-grip barbell bicep curls were next. Mike O’Hearn performed these workouts with a neutral grip to emphasize the brachialis. This an elbow flexor that pushes up against the outer biceps.
This was an abbreviated workout but one that pumped the arms for size. The duo performed the exercises with big weight and less reps. This is a way to promote muscle building in all areas of the arm. O’Hearn has continued to provide wisdom in different areas over the course of his career.
At 53 years old, Mike O’Hearn has maintained an elite physique thanks to his work in the gym and knowledge of muscles. He is a former four-time Mr. (Natural) Universe winner who has also competed in strongman and powerlifting. On TV, he has been featured in the original American Gladiators series.
For this specific workout, O’Hearn was joined by Evans, who was one of the strongest players in the NFL during his time. This continued in retirement as Evans is still a freak in the gym. This was shown in 2017 when he benched 225 pounds for 45 reps during the NFL Combine. This is a method used by the league to test the strength of athletes coming out of college. Evans decided to give it a go while in his full work gear.
Mike’ O’Hearn is still an influential voice in fitness because of the physique he has maintained and his overall wisdom of the area. This is another instance of O’Hearn providing a workout for others to try.
For more news and updates, follow Generation Iron on Facebook, Twitter, and Instagram.
All-Time Best Back Exercises For the Perfect V-Taper
Best Exercises For Building A V-Taper
A V-taper is a result of a combination of factors and months, if not years, of hard work. Building a cobra back requires you to target your back from all angles and put equal focus on your upper, lower and middle back.
Just like us humans, all exercises aren’t created equal. A few exercises are more effective at building a wide and thick back than the others. You need to have a perfect mix of isolation and compound exercises in your back workouts to build the perfect V-taper.
Deadlifts
Deadlifts are the king of back exercises. It’s a compound (multi-joint) movement which can help in developing muscle mass, conditioning, and strength. Your goal while performing the deadlifts should be to lift heavier weights while keeping the rep-range low.
Not only will deadlifting help you in building your back but will also improve your core strength. A stronger core can result in better stabilizers which can help in performing all the other exercises.
Bent Over Single Arm Dumbbell Rows
Bent over dumbbell rows are a great exercise for developing your upper and middle back. Following a full range of motion while performing the exercises mentioned in the article is critical to ensuring you don’t leave any gains on the table.
Use accessories like the wrist straps to hold onto the weight. While performing the back exercises, your forearms are prone to giving up before your back. Using wrist straps can help you better focus on your back by eliminating your grip strength.
Lat-Pulldowns
While the rowing movements help in building the thickness in your back, pulldowns focus on the width. At the beginning of your back workouts, warm-up by performing 50 reps (in 2-3 sets) of the pull-ups.
Make sure you don’t use momentum by swinging back and forth to pull the bar to your chest. Maintain a strict form, and you’ll feel the wings growing out of your back. Just don’t go skydiving with your new wings.
Hyperextensions
The lower back is one of the most overlooked muscles when it comes to back training. The presence of a well-defined lower back can make or break a picture-perfect V-taper. Adjust the hyperextension machine so it doesn’t recruit your hams while performing the exercise.
If the bodyweight version of the hyperextensions is too easy for you, feel free to add resistance by using weights. Maintain a slight arch in your back throughout the exercise, and pause and contract your lower back at the top of the movement.
Seated Cable Rows
Seated cable rows target your middle back and can improve the separation in your back. Most people make the mistake of swinging back and forth while performing the seated cable rows.
Maintain the natural curvature of your back and push your chest out while performing the exercise. Contract your back as you bring the handle attachments of the pulley machine to your sides.
Which is your favorite back exercise? 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 Golden State Pro Results
Ashley Kaltwasser and Jason Huynh were victorious during the 2022 Golden State Pro!
The 2022 Golden State Pro headlined a quiet week around the sport of bodybuilding. Sacramento was the host of the event that saw two more competitors punch their tickets to the 2022 Olympia. Ashley Kaltwasser took home the Bikini title while Jason Huynh won Men’s Physique.
Kaltwasser is coming off a busy 2021 campaign that saw her claim victories at the Pittsburgh Pro and Texas Pro. She was also the runner-up at the New York Pro. At the end of the season, Kaltwasser solidified her spot in Bikini by finishing third at the Olympia. Now, she will have a chance to prove once again that she is among the elite in the division.
Huynh has been consistent in Men’s Physique and will look to take the next step during the Olympia. He had two top-three finishes last season, including a victory at the Europa Phoenix. Huynh has competed in the Olympia over the last two years and will make it three in a row in December.
The full results rom the show have been announced as Kaltwasser and Huynh will not be able to prepare to appear in Las Vegas in December. The full results from the event can be found below along with official score cards!
2022 Golden State Pro: All Division Winners
Bikini: Ashley Kaltwasser
Men’s Physique: Jason Huynh
2022 Golden State Pro Breakdown
Bikini
First Place – Ashley Kaltwasser
Second Place – Lucia Malavaze
Third Place – Lawna Dunbar
Fourth Place – Vania Auguste
Fifth Place – Adair Libbrecht
Sixth Place – Ariel Barley
Seventh Place – Jodie Yunker
Eighth Place – Joy Sheppard
Ninth Place – Ashley Duncan
Tenth Place – Nittaya Kongthan
Men’s Physique
First Place – Jason Huynh
Second Place – Myron Griffin
Third Place – Antoine Witherspoon
Fourth Place – Benquil Marigny
Fifth Place – Antonio Smothers
Sixth Place – Jeremy Coleman
Seventh Place – Ashley Patillo
Eighth Place – Robert Gibbs
Ninth Place – Li Hsuan Liu
Tenth Place – Marcel Treichler
2022 Golden State Pro Official Score Cards
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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.
5 Ways To Write a Great Training Program
5 Ways To Write a Great Training Program
Most people never see any progress in the gym because they don’t follow a well-designed training program. A customized training plan is the same thing for a physique transformation that code is for a website.
Writing a better training program can help a fitness rookie, advanced lifter or even a personal trainer. Once you know the ins and outs of how to design an effective training program, it’s almost like you’ve been handed the key to the Hogwarts of gains.
Start With Your Current Situation
One of the most common beginner’s mistake is that people want to begin at the pro training level. They want to be doing squats, deadlifts and military-style chin-ups from the first week.
Attempting something like this is similar to jumping on a treadmill that is running at a super-high-speed from a standstill. We all know how that ends. You’re most probably going to fall on your face and be thrown back with a few burns and sores.
Access your current fitness levels and take a test – if needed. You need to look at yourself critically but without being sadistic. Once you’ve ascertained your starting point and have made terms with it, things only get easier.
Figure Out The Best Training Style
You need to know your ‘Point B’ while designing an effective customized training program. After you have your fitness assessment, you have all you need to create a blueprint for your transformation.
People with prior training experience will do better at this stage. You need to know about different training techniques and how your muscles respond to them. Contrary to what most people think, there is no one-training-program-fits-all kind of a mass-market transformation solution.
You should spend some time at this stage researching about tried and tested training principles like DTP, Y3T, PH3, and many other programs by successful coaches. Brownie points if you have developed any such program of your own.
Keep Your Lifestyle in Mind
Your life shouldn’t be centered around your training program, it should be the other way round. If you’ve been skipping workouts in the past, you’re setting yourself up for failure by designing a 6-day training routine.
Remember – in fitness, many different paths can lead to the same destination. You have to choose the one you are comfortable following. Learn more about your preferences when it comes to the intensity (number of reps, sets, weights, duration of workouts) and once you know what works for you – stick with it.
Rapid Adaptability
You can’t write a 12-week fitness program and expect to get the exact results you set out for without having to make mid-way modifications. Many things can change over the course of the plan and you might not see the desired output.
You have to be on your toes when it comes to getting the most out of your training program. Adapting according to your progress can make all the difference in your transformation and this is why pro athletes have daily check-ins with their coaches when they’re prepping for contests.
Set mini-milestones and develop the habit of doing weekly reviews. If you’re not heading in the right direction at the right speed at the end of the week – make necessary changes.
What is your current fitness goal? Let us know in the comments below. Also, be sure to follow Generation Iron on Facebook and Twitter.
5 Reasons Why You’ve Stopped Gaining Muscle
Reasons Why You’ve Hit A Plateau
Not seeing gains even after working out regularly can be as frustrating as sex without climax. No matter how fun, exciting and tantalizing the process might be, you want to see the final result.
Everything is meaningless without the outcome because that’s why we start something in the first place. Enough with the sex references – let’s talk about the main reasons why you’re not seeing an improvement in your physique.
Mortifying Training Program
Most people make the mistake of following the same exercises over and over again. Why do we need new exercises, you ask? Remember how walking from a grocery store to the car with a handfull of bags felt hard for the first few times but became second nature by the 5-6th time?
This is exactly what happens with resistance training. Your muscles grow bigger and stronger when you perform new exercises. If you aren’t constantly shocking your muscles with new exercises and training techniques, your progress with halt.
Diet?
When people start working out, most of them see some gains irrespective of their diet and training programs. The progress with an unstructured approach makes them feel like all they need to do is lift a little iron and they’ll keep seeing gains for eternity – until they don’t.
If you haven’t already taken out the time to learn about a balanced diet, it’s time you should get familiar with macro and micronutrients and counting calories. Eating high carb and protein, and a fat-restricted diet should be your goal if you want to put on quality muscle mass.
Loving Thy Comfort Zone
Look around your gym and you’ll probably see someone lifting weights that they’ve been lifting for months. The irony is that these people are disappointed when they don’t see the needle budge in the right direction.
You should always plan on doing more than what you did the last time in the weight room. Nothing meaningful ever comes out of being inside your comfort zone. Once you start pushing yourself, you’ll realize how much your body is capable of.
Indiscipline
Being indisciplined is one of the biggest gains killers. Many people fail to realize this but it is called a training ‘program’ for a reason. Once you sign up for a transformation, you can’t afford to miss a single training session or meal.
You need to have a fixed training schedule – the time at which you reach the gym and how long you train for daily shouldn’t change depending on external variable factors like going out for dinner with friends and family or even work.
Being Wolverine
Although the number is too small, some people hit a plateau because they have been overtraining and don’t give enough time to their bodies for recovering and recuperating from their workouts.
Unlike Wolverine, you can’t recover from a training session just by looking at your sore muscles. For optimal recovery, your goal should be to sleep for at least 7-8 hours every night.
You should also consider using recovery supplements if you feel that your muscles are too sore for too long. If muscle gain is the lock, a balanced diet, training and recovery program is the key.
What is your current and goal body weight? Let us know in the comments below. Also, be sure to follow Generation Iron on Facebook and Twitter.
Natural Bodybuilder Jenna Bidoglio’s Hack to Preserve Muscle: Fasted LISS Cardio
Image via Instagram @jennabiz19
INBA PNBA Figure competitor Jenna Bidologlio shares the benefits of adding fasted LISS cardio to your training regimen.
Fasting and cardio can have ample benefits for you. When many people think of fasted cardio, they instantly think of fat loss. However, the right kind of fasted cardio can have uses other than fat loss, such as helping you preserve muscle. International Natural Bodybuilding Association (INBA)/Professional Natural Bodybuilding Association (PNBA) athlete Jenna Bidoglio says fasted, low-intensity steady-state (LISS) cardio will give you many health benefits. Including reducing your recovery time.
Jenna Bidoglio competed in the Figure Open and Classic Figure divisions at INBA PNBA Mr. America 2021. She placed first place in the Classic Figure category and received third place in the Figure Open. She’s also an athletic trainer. In an Instagram (IG) post uploaded on February 20, 2022, Bioglio stated this about fasted LISS cardio:
“One reason is to elicit hunger. Fasted LISS(< 60% max hr) is helpful in instances where I need to push food and there is little or no hunger and especially no AM hunger.
Get into a parasympathetic state. Fasted LISS can help start the day in a rest and digest state instead of all stressed and rushing out. This can be beneficial for anyone who needs to lower stress mentally and systemically.
Fasted LISS has the added benefit of cardiovascular health while requiring little to no recovery so it shouldn’t have an effect on pushing strength gains. Some people benefit from keeping cardio separate from lifts and this can be a great option.”
Bidoglio also noted saving high-intensity interval training (HIIT) workouts for after eating.
Below is Jenna Bidoglio’s full post on the benefits of fasted LISS cardio.
https://www.instagram.com/p/CaOJ9STOW5H/?utm_source=ig_web_copy_link
Fasted LISS Preserves Muscle
So if you’re trying to build strength and muscle and find it hard to eat in the morning due to not being hungry, fasted LISS cardio can help ramp up your appetite.
It’s also beneficial for helping you gain strength. That’s because too much cardio can hinder your gains in the gym, but LISS cardio is at a low intensity. Therefore, it won’t impact your strength gains. Instead, it will help you burn additional calories and improve your cardiovascular health without impacting your recovery. Of course, this will help you preserve muscle because you’ll be able to add cardio to your plan without it affecting your lifts.
Conversely, too much intense cardio, such as high-intensity interval training cardio, can take longer to recover and make it hard to push weight in the gym. Also, it can raise your cortisol levels, which will also make it harder to recover from workouts.
INBA PNBA Mr. America 2021
In 2021, Bodligo placed well at Mr. America 2021, a competition that takes place a little before the Super Bowl of natural bodybuilding – Natural Olympia. The INBA PNBA has Mr. America 2022 set for July 2 in Dallas, TX.
Click here to view the INBA PNBA’s initial 2022 schedule.
Recap
Fasted LISS cardio will help you reduce stress and require little to no recovery compared to other forms of cardio. In return, you’ll build strength and preserve muscle.
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