Tag: Bodybuilding
10 Exercises for Thicker Forearms
Exercises You Should Be Doing For Thicker Forearms
Forearms are one of the most overlooked muscle groups and don’t get the same love as the biceps. Forearms and biceps symmetry can add to the aesthetics of your body and can make your arms look bigger.
Bodybuilding is a game of delusions and thicker forearms and smaller joints can visually add significant size to your biceps. Before we dive into forearms training, let’s touch on the forearm anatomy for a minute.
Your forearms consist of two main muscle groups, the flexors, and extensors. Flexors are also responsible for pronation and extensors for supination. Flexors are present inside your forearms and extensors are on the outside of your forearms.
Reverse Grip Dumbbell Curls
The normal bicep dumbbell curls work the biceps, while the reverse grip dumbbell curls primarily work the forearms and the outer heads of the biceps. Holding the dumbbells with a monkey grip (thumbs over the handles) makes the movement more taxing on the forearms.
Barbell Wrist Curls
Barbell wrist curls are an isolation exercise and work the forearm flexors. If you don’t have an access to a wrist curl machine at your gym, you can place your forearms on a flat bench with your wrist hanging off the bench. Lower the barbell until your knuckles are facing the floor and your palms should be facing you at the top of the movement.
Reverse Barbell Wrist Curls
Reverse barbell wrist curls are the opposite of the normal wrist curls and work the forearm extensors. Hold the barbell with an overhand monkey grip to completely exhaust your forearms.
Arm Blaster Reverse Barbell Bicep Curls
The arm blaster can annihilate your forearms. Maintaining a strict form is the hardest thing while performing the reverse barbell curls. Using an arm blaster can eliminate the use of momentum. You can also use Fatgripz to recruit every muscle fiber in your forearms.
Barbell Roll Outs/Grip Crushers
The grip crushers will fill your forearms with lactic acid. Lock out your elbows and grab a barbell in front of your quads. Allow your hand to open and the barbell to roll to your fingertips. Return to the starting position and complete a wrist curl.
Farmer’s Walk
Farmer’s walk might look easy but will demand all you’ve left in the tank. Grab a pair of dumbbells you can hold on to for a couple of minutes. Go for a 40-50 yard walk with the dumbbells and at the end of the distance, stop and continue to hold the weights for as long as possible.
Towel Pull-Up
The harder it is for you to hold on to something, the more will be your forearm recruitment. Performing towel pull-ups can take your forearm gains to the next level. Set up a towel on the pull-ups bar and perform the pull-ups until you can’t hold onto the towel anymore.
Zottman Curls
Zottman curls are an overall arm builder. Unlike the textbook barbell and dumbbell curls, the Zottman curls train your forearms as well. Stand holding a dumbbell in each hand with the dumbbells facing your sides. Curl the weights so your palms are facing you at the top of the movement. Turn your palms to face down, and then lower the weights slowly, as in a reverse curl.
Behind the Back Cable Grip Crushers into Wrist Curls
Cables are a great way to maintain a constant tension on your muscles throughout the exercise. Grab a straight bar with your back facing towards the pulley. Open your hands and allow the bar to roll to your fingertips. Return to the starting position and complete a wrist curl at the top of the movement.
Plate Pinch
The plate pinch is a simple exercise which requires a couple of weight plates but will take your forearm gains to the next level. Start with two 10 pound weight plates and pinch them together with one hand. Just like the farmer’s walk, go for a 40-50 yard walk while pinching the plates together and at the end of the distance, stop and continue to hold the weights for as long as possible.
How often do you train your forearms? Let us know in the comments below. Also, be sure to follow Generation Iron on Facebook, Twitter, and Instagram.
2022 World Klash Pro Bikini Championships Results
Ashlyn Little wins the 2022 World Klash Pro Bikini Championships!
The 2022 World Klash Pro Bikini Championships took place on Saturday giving Bikini competitors a chance to see how they stack up on stage. Orlando was the site that saw yet another Olympia ticket handed out. This weekend, it was Ashlyn Little who reigned supreme during the finals.
This competition featured three competitors who appeared at the 2021 Olympia. That includes Lucia Malaveze, who was a top-10 finisher at the biggest show of the year. Alessia Facchin has competed three times this season already. She finished sixth at the 2022 Arnold Classic and was third in Bikini just last week at the Caribbean Grand Prix Bermuda Pro. Little was also present during the Olympia in October.
During the Caribbean Grand Prix Pro last week, Little finished second. This event earned her qualification to the Olympia where she can compete against some of the other top competitors in the world.
The full results from the show have been announced. Checkout the full breakdown from the show below and find out who earned qualification to the Olympia!
2022 World Klash Pro Bikini Championships Breakdown
Bikini
First Place – Ashlyn Little
Second Place – Alessia Facchin
Third Place – Lucia Malavaze
Fourth Place – Jessica Nicole Dolias
Fifth Place – Rachael Oberst
Sixth Place – Nittaya Kongthun
Seventh Place – Lawna Dunbar
Eighth Place – Vanessa Guzman
Ninth Place – Isamar Hansen
Tenth Place – Erin Dennis
2022 World Klash Pro Bikini Championships Official Score Card
Generation Iron wishes to congratulate all the great athletes who earned a win at the IFBB World Klash Pro Bikini Championships. Make sure to check out our full IFBB Pro results page from this year and previous years right here to catch up on any action you may have missed!
Greg has covered the four major sports for six years and has been featured on sites such as Sports Illustrated, Fox Sports, SB Nation, NJ.com, and FanSided. Now, he is transitioning into the world of bodybuilding and strength sports.
The Most Effective Ab Workout You Can Do at Home
An Ab Workout You Can Do at Your Home
A ripped midsection isn’t easy to get but can make you stand out from the crowd. The good news is, you don’t have to hit a gym in order to train your abs. You can build your abs from the comfort of your home.
Everyone has abs but they are hidden under a layer of fat. Proper diet and training can help in exposing your six-pack. A 15-20 minute ab workout is enough to carve your midriff into a masterpiece.
Lying Leg Raises – 3 Sets 20 Reps
Lying leg raises work your lower abs. Lower abs are the most stubborn fat holding section of your abdominal. If you have an access to a flat bench at your home, you can use it to increase your range of motion.
Lie with your back on the floor, your arms placed on your sides and your legs stretched out. Raise your legs so they’re perpendicular to your upper body. Slowly lower your legs so they’re 2-3 inches away from the ground. Repeat this movement for 20 reps.
Crunches – 3 Reps 30 Reps
We are taking an overall approach to training abs in this workout. Crunches work your upper and middle abs and are one of the most popular abdominal exercises. The high number of reps of this exercise will help in building definition in your midriff.
Lie on an exercise mat with your feet placed flat on the floor. Place your hands behind your head. Some people stretch out their arms and use them to generate momentum which can take off tension from the abs. Lift your upper back off the floor, breathe out and squeeze at the top of the movement. Your lower back should be touching the floor at all times.
Russian Twists – 3 Reps 15 Reps Each Side
Most people overlook training their obliques. Obliques are the fish gill-like muscles present on the sides of your abs. Russian twists are one of the most effective oblique exercises and will help you in building the V-shaped muscle in your lower abs.
Sit on an exercise mat with a slight bend in your knees and feet elevated. Hold a weight (could be a dumbbell or weight plate) in front of your chest. Rotate to your right side, breathe out and squeeze your obliques. Return to the starting position and repeat on the left side.
Reverse Crunches – 3 Sets 20 Reps
Reverse crunches are the opposite of the traditional crunches. In this exercise, you work your lower body as compared to your upper body in the traditional crunches. Reverse crunches work your lower abs.
Lie with your back on the exercise mat, arms on your sides and feet placed flat on the floor. Lift your feet off the floor and bring your knees to your chest. Hold your knees close to your chest for a second before returning to the starting position.
Planks – 3 Sets 1, 1.5, 2 Minutes Each
Planks have earned a name for themselves when it comes to core and ab training. Performing planks can strengthen your core which can help you in performing other exercises better, especially compound movements.
Place your forearms on the ground with your elbows aligned below the shoulders. Your arms should be parallel to your body at about shoulder-width distance. Perform the first set for a minute, the second set for 1.5 minutes and the last set for two minutes. Your abs will be on fire after this workout.
Which is your favorite ab exercise? Let us know in the comments below. Also, be sure to follow Generation Iron on Facebook and Twitter.
The Best Way To Bring Up Lagging Body Parts
Ways to Bring Up Lagging Body Parts
Only a few people are gifted with perfect genetics. If you’re like most of us mortal humans, chances are you have a lagging body part or two. There is nothing wrong with having weaker muscles groups. You should know how to work on your shortcomings.
Many people when confronted about their lagging muscle groups fall upon blaming their genetics. You don’t have to give up on your lineage just because you have small calves. Read through the article and find your way through the lagging muscles problem.
Change Your Training Splits
One of the most effective ways of building up a weaker muscle group is to train it often. You need to train the lagging muscles more often than you train the other muscles. You can’t expect the weak muscle group to show improvement without switching your training routine.
For instance, if you have a weaker chest as compared to the other muscles and you train all your muscles once a week, you need to start hitting your chest twice a week. Train two muscles in a single session if you have to.
Unilateral Movements
Unilateral exercises include training one side of your body at a time. Training one side at a time helps in better isolating your muscles. It’s easier to establish a mind-muscle connection when you’re training a single muscle.
If you’re performing the unilateral movements correctly, you should have a better pump at the end of your exercises as compared to the normal versions. Make sure you have the right mix of compound and isolation exercises in your unilateral workouts.
Performs Higher Reps on the Weaker Side
Other than having lagging muscle groups, some people have a weaker side. In such a situation, one of the muscles in the group is stronger and more muscular than the other. Some people have a lagging shoulder or a lagging bicep.
You can fix the muscle imbalances to an extent by performing more reps on the weaker side as compared to the stronger side. While performing exercises like the alternating dumbbell curls, perform 10 alternating reps on each side and then drop the dumbbell you’re holding on the stronger side and complete 3-4 more reps with the weaker arm.
Tweak Your Diet
Diet plays a significant role in building muscle mass. While your nutrition needs to be on point at all times, you will have to make a little adjustment on the days you train a lagging muscle group.
While it’s no secret protein is the muscle building macronutrient, carbohydrates are your best friend on your weak muscle training day. Make sure you load up on good carbs right after your workout.
Use Advanced Training Techniques
The stubborn muscles groups demand more than the other muscles. You will have to shock your muscle into growing which is only possible if you introduce something new in every workout.
Use advanced training techniques like drop sets, supersets, intra-set stretching, BFR (blood flow restriction) training, etc. in your workouts. Your lagging muscles should be asking for mercy for not following your command by the end of your workouts.
Do you have a lagging muscle group? Let us know in the comments below. Also, be sure to follow Generation Iron on Facebook and Twitter.
Arely Ayala Profile & Stats
The biography, life, and accomplishments of Arely Ayala.
Arely Ayala is a Mexican professional International Natural Bodybuilding Association (INBA)/Professional Natural Bodybuilding Association (PNBA) Bikini Angels and Bikini Divas athlete born on August 9, 1987. She won the gold medal in Bikini Angels and the silver medal in Bikini Divas at 2021 Natural Olympia.
Arely Ayala is also the first international athlete to sign a multi-media contract with Generation Iron, Iron Man Magazine, and INBA PNBA.
Below is a complete breakdown of Arely Ayala’s profile, stats, biography, training, and diet regimen.
Full Name: Arely Ayala
Weight
Height
Date Of Birth
110 lbs
5’2″
08/09/1987
Division
Era
Nationality
Bikini Angels, Bikini Divas
2010
Mexican
Biography
On August 9, 1987, Arely Ayala was born in Navojoa, Sonora, Mexico. Arely Ayala started training at a young age and was in a small gym in Navojoa at 12. She trained with her dad and brother and made it an excellent habit to lift Monday – Friday.
However, it wasn’t until she was 30 that Ayala competed in her first natural bodybuilding competition. Her first show took place in Hermosillo Sonora, and she was a mother of a daughter and son at the time. Ayala was determined to compete naturally to stay healthy for a lifetime for her and her family.
Competition History
2021 Natural Olympia
Bikini Angels – 1st
Binki Divas – 2nd
2021 Natural Universe
Bikini Angels – 1st
Binki Divas – 1st
2021 International Iron Man
Bikini Angels – 1st
Bikini Divas – 2nd
2021 Fitnessmania Mexico and INBA Mexico
Bikini Angels Professional Card
2020 INBA Mexico and INBA PNBA Natural Bodybuilding
Legal and Official Appointment as Director of Fitnessmania INBA Sonora and the Mexican Association of Natural Bodybuilding in the State of Sonora
2020 Natural Olympia
Bikini Divas – 1st Place World Champion Short
Professional Card as an Elite Athlete
2019 WNBF
Low Size Open Bikini – 1st
1st Place Absolute World Champion
Professional Card
2019 WNBF Mexico
1st Place National Champion Bikini Fitness Up to 1.60
1st Place and Absolute Champion Bikini Model
2018 Affeson
1st Place State Bikini Fitness Novice Up to 1.60
Absolute Champion Bikini Fitness Novice
Arely Ayala’s Training
Arely Ayala’s training routine will change depending on if she’s training for volume or definition. She trains six days a week and uses heavier weights with fewer reps when she’s training for size. If Ayala is cutting, she’ll train seven days a week and increase her time spent doing cardio.
She splits her workout into three days for the upper body and three days for the lower body when she trains six days a week during her bulking phase. And she’ll add glutes and shoulder exercises on the seventh day during her cutting phase. When she’s trying to put on size, Ayala performs three sets of 4-12 reps.
What Are Arely Ayala’s Favorite Exercises?
Arely Ayala stated this below about her favorite exercises:
“My favorite exercises are the basic exercises – squats, lunges, and crunches.”
Below is a social media clip of Ayala doing various lunges.
https://www.instagram.com/reel/CaNNtKDM9dA/?utm_source=ig_web_copy_link
Nutrition
Arely Ayala said this regarding nutrition:
“Out of season, my caloric intake is high to grow muscle, always respecting my macronutrients – protein, carbohydrates, and fat – and I eat all vegetables and fruits and enough water. And I reduce my caloric intake by 50% or more during the season and increase my physical activity.”
Supplements
Arely Ayala takes these supplements below.
Personal Life
Arely Ayala likes yoga and hill climbing. She also enjoys spending time with her family and friends.
How To Maintain Muscle Mass During The Month Of Ramadan
Looking to maintain that muscle mass and shredded aesthetic during Ramadan? No problem!
The month of Ramadan begins on April 12 and runs through May 12 and for those wondering how to maintain muscle mass during Ramadan, a good planned approach will allow you to do so. Practiced by millions of Muslims around the world, Ramadan is a fast that requires those to abstain from eating and drinking, among other things, to achieve a consciousness and closer connection to God.
This can be challenging for bodybuilders and those looking to keep on a desired physique for fasting is typically not part of a well-thought out routine to keep on muscle mass and maintain that shredded aesthetic.
We all know that maintaining muscle requires a strict workout routine and careful diet and fasting can be a detriment to those gains we’ve worked all year for. During Ramadan, your workout plan needs to evolve and adapt to changes in not only fasting, but also sleep patterns, when you eat and drink, and the times of day you exercise. This may require some careful planning to ensure you get the most out of your training and diet plans, while also sticking to the requirements of this sacred holiday.
It is possible to maintain muscle during Ramadan and here’s how. We want to give you the best chance at achieving all your goals and the key to success during Ramadan requires careful planning and a diligence that will test your will and physical capabilities. But do not fear, for we have some helpful advice and ways for you to continue to thrive during Ramadan.
How To Effectively Maximize Training & Workouts
When it comes to your workouts, there are some key ways to stay fit during Ramadan that will keep on that muscle mass.
Stick With What You Know
Instead of switching up your workout routine which will challenge your body in new and unique ways, look to stay with your existing workouts and what you know. You will still build muscle and can sprinkle in new exercises to cause muscle confusion and continue to see growth, but starting a whole new routine may cause you to fight the urge to break the fast even more so and can negatively impact other areas of your daily lifestyle.
Resistance Training
Resistance training is a great way to progressively build muscle mass and staying consistent with this will prove to be key in the long run. By increasing volume and focusing on power and explosiveness, you can work with things like high-intensity interval training (HIIT) and other forms of resistance training to really give your muscles what they need most (1).
High Reps & Focus On Intensity
Sticking with higher intensity will work your muscles effectively and putting in higher reps will continue to build muscle even during a fast. Increasing the number of sets and reps for your workout, while putting in different techniques like drop sets will not only work your muscles and target deeper into those muscles, but also ensure you don’t lose muscle, but in fact put lean muscle on. Lighter weight will allow you to maintain muscle mass and also allow you to perform these higher reps without putting yourself in a hole.
Sleep
Sleep is super important even outside of Ramadan, but during this month of fasting, getting adequate sleep will support muscle growth and muscle building so you start to build those muscles you want to keep. It should go without saying that proper sleep will allow you to function better in daily life and make better decisions when it comes to training, planning your diet, and just living and all-around better lifestyle (2).
How To Optimize Your Nutrition Routine
Make Protein A Priority
Since protein is the building block of all muscle, making sure you get adequate amounts of protein will allow you to maintain muscle mass and will keep you full for longer. This is where a high-quality protein supplement will come to your aid for they will provide a clean source of protein that is easily digestible to hit you faster to maximize the benefits. Something like a whey protein is useful, but also a plant-based protein powder is a great way to avoid dairy and still allow you to maintain muscle (3).
Avoid Sugar & Fast Carbs
We all love both sugar and carbs, but being cautious of your intake will prove to be important when it comes to your nutrition routine. Since you’ve been fasting all day, it can be easy to fall into the trap of eating whatever, but it is vital to fight this urge and not consume too many sugars and carbs. A high-carb meal should have equal amounts of protein if that is the route you choose to go.
Focus On Greens
Looking to incorporate as many vegetables and leafy greens into your diet as possible will provide those micronutrients and other essentials you’ve missed from a whole day of fasting. This is important for your cells, muscles, and other bodily functions overall to pump you with key vitamins and minerals so you don’t suffer any negative consequences to your growth and recovery.
Hydrate!
Hydration is absolutely key, but it’s important to do so slowly. You want to be sure your body properly absorbs water and while it is tempting to drink massive amounts of water, do so in a way that will allow your body to properly absorb and maintain it (4). For those who work out after breaking the fast, be sure to constantly sip water during and after working out. As much as we love coffee and other sources of caffeine, try and avoid it as much as possible for it can dehydrate you further.
Wrap Up
Ramadan is a sacred time for many and it can be a battle of juggling sticking to the routine and the rules of Ramadan while also sticking to your workout routine to maintain muscle mass so you don’t lose those hard earned gains. Remember to be smart with your plan of attack and although it may take some extra diligence, it will all be worth it for it is possible to take advantage of this month and be successful.
Let us know what you think in the comments below. Also, be sure to follow Generation Iron on Facebook, Twitter, and Instagram.
*Images courtesy of Envato
References
Laursen, Paul B.; Jenkins, David G. (2002). “The scientific basis for high-intensity interval training: optimizing training programmes and maximizing performance in highly trained endurance athletes”. (source)
Driver, Helen S.; Taylor, Sheila R. (2000). “Exercise and sleep”. (source)
Pasiakos, Stefan M.; McLellan, Tom M.; Lieberman, Harris R. (2015). “The effects of protein supplements on muscle mass, strength, and aerobic and anaerobic power in healthy adults: a systematic review”. (source)
Shirreffs, S. M. (2009). “Hydration in sport and exercise: water, sports drinks and other drinks”. (source)
Stanimal Answers: Has Pro Bodybuilding Become More Competitive In Recent Years?
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Stanimal De Longeaux reflects on the current crop of talent competing in pro bodybuilding and if the sport has become more competitive.
There was a time not too long ago where fans of pro bodybuilding felt that surprise was missing from the sport. Reigning champions maintained such talent and power – that it was easy to predict who would win big shows like the Arnold Classic or Mr. Olympia. Flex Lewis won every show he competed in. So did Phil Heath. Their reign felt impossible to overcome. Since then something changed – and now the outcomes of pro bodybuilding competitions have become more unpredictable. There have been many upsets and the Mr. Olympia title has seen four different champions over the past five years. Has the talent pool become more even and competitive? In our latest GI Exclusive, Stanimal De Longeaux compares the sport when he started vs today and whether or not it’s truly become more competitive.
There’s a big reason why the Classic Physique division has garnered so much attention for such a relatively young category. Yes, the personalities and physiques on display are top notch. But more than that, the level of competition has been thrilling and truly unpredictable. With exception of Chris Bumstead in recent years – it’s nearly anyones game at every major Classic Physique competition. In fact, it’s become so popular that the Boston Pro 2022 ended the night with Classic Physique rather than the typical Men’s Open.
This is something Stanimal De Longeaux is very well aware of. He’s right there in the middle of it as a competitor. Suddenly more doors are open as he continues to improve and perfect his physique.
Stanimal has also noticed that it seems this level of competition is starting to make its way into Men’s Open as well. Big Ramy is starting to get a foothold with two wins in a row – but we’ve had four different champions in quick succession at the Mr. Olympia. The old guard are slowly stepping down and young talented competitors are finally coming into their own. The patterns have shifted. things have become unpredictable.
While that might not be the reason Stanimal moved from Classic Physique to Men’s Open – we can assume it certainly was a factor. As Stanimal continues to discover what division is a best fit for his genetic frame, he is finding that there is no longer single guaranteed repeat champions in either Classic Physique or Men’s Open.
On one hand, this leads to more opportunity. There is no longer a Phil Heath who will shut out the competition and change the battle for everyone to see who gets second place. However, this increased competition simply means the battle becomes more barbaric – so to speak. There are more close calls, more hungry competitors with an actual shot for first place. It’s thrilling to see on stage – and it helps the athletes push each other to great new heights.
Stanimal believes that, for Classic Physique, this is natural for a new division. The first few years were athletes learning what defines the division. Now that it’s grown from its infancy – we are still with that first generation of athletes. Nothing is fully set in stone
On the other hand, Stanimal notes that the Men’s Open division is simply going through a transitionary period that is finally blooming. Gone are the yesteryears of Phil Heath, Kai Greene, and Dexter Jackson. New names such as Nick Walker, Hunter Labrada, and Hadi Choopan are finally coming into their own. It’s an exciting time and leading to more heated battles on stage. This is great not only for the athletes but also for the fans.
Where will Stanimal’s place be during this competitive time? During our interview, he explains that he’s started working with a new coach for his off season prep. He wants to take his health and his physique to the next level and enter into the Men’s Open division as a true threat among the new generation of athletes. Only time will tell how he will fair in such a hungry crop of athletes.
You can watch Stanimal De Longeaux discuss the growing competitive nature of modern bodybuilding and his new contest prep plans for Men’s Open in our latest GI Exclusive interview segment above.
Jay Cutler On Mike O’Hearn And The Rock Not Discussing Natural Status: ‘For A Long Time, I Did The Same’
Jay Cutler has been open about bodybuilding in retirement and recently discussed Mike O’Hearn and The Rock being natural.
Since retiring from competition, Jay Cutler has been open and honest about the sport of bodybuilding. It does not matter whether it is about his own career, the status of the sport, or other topics gaining attention. In a recent interview, Cutler took the time to discuss the natural status of Mike O’Hearn and The Rock.
Both O’Hearn and Dwayne Johnson are figures that carry great attention when it comes to building an elite physique. O’Hearn is a former Mr. Universe champion who has been featured on the cover of many fitness magazines. The Rock made a great career for himself in the WWE before becoming a star on the big screen. Over the years, he has continued to work on his physique and is larger than life now.
On The Michael Sartain Podcast, Jay Cutler discussed the notion that both Mike O’Hearn and The Rock are natural. This is a topic that Cutler knows well and understands why it is not discussed.
“You know those things I don’t really comment as much on because I understand the positioning. Everyone has their own position and if they choose not to talk about it, I respect that because for a long time I did the same right. I didn’t come out and say I take this or that and I kind of went into interviews knowing that many weren’t going to ask and the ones that I thought might, I was protected where, ‘hey don’t blatantly ask me hey do you take this or that, don’t put me on the spot’ and that’s why I was limited on where I put my publicity.”
Jay Cutler is a four-time Olympia champion and one of the best bodybuilders of all-time. During his career, Cutler dealt with plenty of noise in solving steroids in the sport. This is something he did not discuss when he was competing but it has come out since he is done on stage.
Cutler also discussed how the Olympia was covered and the vibe around the reporters. Steroids and bodybuilding are linked and it was kind of understood heading into shows.
“All the local news stations before the Olympia covered the event but they didn’t touch on that and I think it was kind of known, hey don’t ask these kinds of questions but you have to prepare yourself.”
Jay Cutler did not accuse either The Rock or Mike O’Hearn of using steroids. Nor did he acknowledge the claim that they are all-natural. Cutler simply said that it is not his place to comment on the alleged use of steroids by others. This is a stance that many around the sport should take until the athlete themself wants to come out and discuss it.
For more news and updates, follow Generation Iron on Facebook, Twitter, and Instagram.
Gym Hacks and Tricks for Bigger and Stronger Muscles
Get Bigger and Stronger With These Gym Hacks
If you’re like most people, you weight train to get stronger and muscular. Sticking to the vanilla training techniques might work in the long run but why stick to the slower path when you can speed up the progress by making a few tweaks in your training?
As you incorporate the hacks in your workouts, you’ll feel an instant effect on your muscles. With the tips mentioned in the article, you can train smarter and make your workouts more effective.
Use Fat Grips
Fat grips can add to the bar width which can make it harder to hold. The difficulty in holding onto the bar recruits your forearms which can spark arm development. Although most people use the fat grip for their arm workouts, you can throw them onto the bar in almost every bar exercise like the bench press, rows, side lateral raises, etc.
A thicker bar can result in an even distribution of pressure throughout your palm which could mean lower stress on joints like the shoulders and elbows. You’ll have no choice but to acknowledge the pump using thicker grips has on your muscles.
Tweak Your Deadlifts
If you’re tall or have longer legs, deadlifting with the orthodox stance might not be the most effective technique for you. While training, you need to remember there is no “one technique fits all”. You need to experiment with the form until you find the one which works the best for you.
A tall person has to bend more as compared to a shorter guy while deadlifting. For people with longer legs, a normal deadlift might feel like what deficit deadlifts are for average height people. Performing sumo squats or using a trap bar is a better alternative for the normal deadlifts for tall people. The two variations of the deadlift are also great for people with lower back problems.
Go Beyond Failure Every Day
Most people misunderstand the concept of “overtraining” and don’t push the boundaries when it comes to training to failure. If a person is overtrained, his nervous system breakdowns, and he’ll have problems recovering from workouts or an illness.
Most people will never be able to reach the “overtrained” state even if they wanted to. While hitting failure in every workout is important, you don’t need to do so in every working set. You can train to failure in the last set of an exercise. So you’ll be hitting failure in five sets if you’re performing five different exercises in a chest workout.
Perform Pin Presses
Pin presses are one of the most effective and yet underutilized training techniques. People with shoulder rotator problem or stiff shoulder blades will have a problem in performing the compound pressing movements like bench press, military presses, etc.
Performing pin presses can reduce the tension on your joints as you can limit the range of motion to your liking. Pin presses can also help you lift heavier weights without the risk of an injury. You can also perform the pin presses on the leg exercises like barbell squats.
When in Doubt, Go Heavy
If you are a weight room regular, chances are that you regularly find yourself in a position where you don’t know how much weight to lift. In such a situation, most people make the mistake of using lighter weights in their first set.
Using weights that are too easy to lift can mean you have wasted your first set. You should always go for the challenging (read intimidating) weight. If you fail to perform the exercise with heavier weights only then you should drop down the weight. In case your first set was too easy, consider the set to be a warm-up and have a go at it again with heavier weights.
Have you ever tried pin presses in your workouts? Let us know in the comments below. Also, be sure to follow Generation Iron on Facebook and Twitter.
Dwayne “The Rock” Johnson Announces He Will Compete In A Bodybuilding Show This Year
Former pro wrestler and jacked action movie star Dwayne “The Rock” Johnson has officially announced that he will step onto the competitive bodybuilding stage in 2022.
Dwayne “The Rock” Johnson has always been known for his incredible mass monster physique put on display in countless Hollywood action movies. He has also been known to be a lover of competitive bodybuilding – even planning the Athleticon event set to feature a star studded IFBB Pro show (it is unknown if this will still happen after many setbacks). Now it seems that the muscle-bound actor has built up enough passion to actually step onto the competition stage. Dwayne “The Rock” Johnson officially announced that he plans to compete in a bodybuilding competition before the end of 2022.
The announcement comes via an interview with the UK-based outlet Bodybuilding Today – who interviewed The Rock during his recent stay in Hawaii. However, he has yet to make the announcement on any of his official social media channels.
The Rock has given no specific information, such as what league he plans to compete in or when exactly we can expect to see him on stage. His only promise was to prepare to step on stage before the end of the year. He went on to state that he has been a life long fan of bodybuilding and respects the dedication and lifestyle required to be an elite competitor. They have long been the same kind of tenets he lived by (giving him one of the most muscular physiques in modern Hollywood).
The Rock continued by stating there would be “no greater honor” than to at least compete on the bodybuilding stage at least once in his life. After many setbacks with his own attempt to start a pro bodybuilding competition and expo (Athleticon) he believed that now was the right time – as he is “not getting any younger.”
The announcement comes just days before Wrestlemania 38 – with many fans and outlets suspecting that The Rock is planned to make an appearance. Most recently, he has been staying in Hawaii, where many WWE fans believe he is preparing for the event. If The Rock does, in fact, appear at Wrestlemania – perhaps it will be during this event that he makes a broader announcement of his competitive bodybuilding plans.
Beyond his previous attempts to kick start a new big budget pro bodybuilding show with Athleticon, Dwayne “The Rock” Johnson had long been involved with pro bodybuilding in some indirect form. He helped produce the 2016 Mr. Olympia with Dany Garcia and his production company Seven Bucks Productions. He has also occasionally appeared behind the scenes at some NPC/IFBB Pro events.
As it stands, the Rock is 49 years old, so it remains to be seen what category of bodybuilding competition he will attempt to compete in. Will he receive some sort of special invitation by a major league such as NABBA or the IFBB Pro? Or will he choose to simply compete in an amateur competition or masters competition? Despite his age, he’s displayed an incredible physique – should he choose to focus even more squarely on competitive bodybuilding for even just one show, we may see something truly exciting step on stage.
At this moment, little more information is available. Generation Iron will continue to update this story as more updates are announced. Until then, you can see more information in Bodybuilding Today‘s official post below:
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