Tag: Bodybuilding
Scorpion Exercises & How They Can Help With Mobility
Whether it be the scorpion exercise or stretch, work on strength and mobility to enhance those big lifts.
When it comes to our big lifts, we all know what we need. Being strong enough to lift that weight is a given, for we all know that is the obvious essential of lifting big. A solid mindset is also one of those things to help drive that weight up as we look for those powerful results.
But mobility is something many of us take for granted and we really shouldn’t. Mobility is key to longevity and is the ability to move or be moved with ease. It requires both strength and flexibility to fully move through a full range of motion and allows us to lift big and perform functional activities effortlessly. Scorpion exercises and stretches are ways to provide for a great bodyweight warm-up or mid-workout break to enhance strength, stability, but more importantly, mobility.
The benefit to bodyweight work is that you don’t need any equipment and can perform these exercises or stretches anywhere at any time. Also, you are using the resistance of your body, allowing for time to work on form and giving yourself a unique challenge in that you are essentially lifting yourself.
When it comes to warming up and making sure our bodies are primed and ready for whatever workout comes our way, finding the right exercises can be challenging, but plenty are out there. The scorpion exercises are perfect for enhancing mobility while offering an impressive challenge that many will be envious of in the gym.
Let’s take a look at some scorpion exercises and stretches so you can see what these are all about. When it comes to enhancing mobility, these are a great way to do so while also looking to work on strengthening those stabilizer muscles and offering a unique bodyweight challenge. When strategically placed in your warm-up or workout, these scorpion exercises and stretches will help you see the results you want.
Benefits Of Scorpion Exercises & Stretches
As mentioned earlier, these exercises and stretches can work wonders for your growth and gains, but more importantly that much desired and much needed mobility to help with those bigger lifts. Working with bodyweight scorpion exercises can work for a number of benefits for your body and strength goals.
Benefits include:
Focus on hip mobility: loosen up those tight hips so you’ll be ready to move effectively and reduce your risk of injury (1).
Build strong joints: Really strengthen those joints that are important for optimal movement.
Alleviate low back pain: Take away the pain that you suffer in your low back by getting a good stretch and loosening up those tight spots (2).
Bodyweight strength: Feel like you’re giving your body a good bodyweight workout while benefiting in other ways.
Simple and convenient: These can be done anywhere and at any time so there’s no excuse to not get a good stretch in.
Scorpion Exercises
These three scorpion exercises are great for working to improve strength, power, speed, flexibility, and of course, mobility, which comes from a combination of both strength and flexibility. When placed in your routine, either at the beginning, middle, or end, these can prove to be great in the long run.
Elevated Scorpion
Almost as if this were a yoga pose, this is an advanced and challenging exercise but one that will pay off in the long run. Beyond having a strong core, this will work your arms and sheer will to stay elevated to make this happen.
How To: Begin on the ground on all four limbs. This will serve as your starting position. Keep your core engaged and you will be on the balls of your feet. As you shift your weight to one leg, work to lift the opposite leg up into the air, opening your hips as you do. You will reach your maximum range of motion when you can not go any further.
Start to rotate down towards the ground as your body begins to follow the path of your leg. As your arm lifts off the ground, continue this motion until you’re back towards the starting position. Repeat with the other side and continue for your desired number of reps.
Circular Scorpion
Very similar to the Elevated Scorpion, but this is more challenging where your focus is to start the movement where the Elevated Scorpion ends as you pivot around the extended leg in a circular motion. Although challenging, you will be proud of the results once you manage to master this.
Scorpion Stretch
This dynamic stretch may look very familiar to many of you as it works to improve hip mobility and work on flexibility and coordination. Simple to do yet loaded with great stretching benefits, this stretch is easy to learn and can be incorporated into your routine for an awesome pre-workout stretch.
How to: Lying flat on your stomach, extend both your arms out to the side and keep your feet together. As you lift one leg off the floor, cross it over towards the other side, giving a slight twist in your hips until the lifted leg’s foot touches the ground. Hold for your desired amount of time and repeat for your desired number of reps.
Wrap Up
As we all look for ways to boost our strength and physique, we need to look less towards those big lifts we all know and love and offer attention to our joints and muscles that need care. Being flexible and mobile are just two ways we can work to enhance our big lifts which will in turn aid in our shredded aesthetic. One thing to note when it comes to mobility is that strength, also referred to in this case as stability, and flexibility equals mobility. Being mobile is so important as we work through certain movements to hit a certain range of motion. The scorpion exercises and stretches are great ways to really target this and work to aid in a healthy lifestyle while promoting those gains in the gym.
Let us know what you think in the comments below. Also, be sure to follow Generation Iron on Facebook, Twitter, and Instagram.
*Images courtesy of Envato
References
Hrysomallis, Con (2009). “Hip Adductors’ Strength, Flexibility, and Injury Risk”. (source)
Kendall, Karen D.; Emery, Carolyn A.; Wiley, J. P.; Ferber, Reed (2015). “The effect of the addition of hip strengthening exercises to a lumbopelvic exercise programme for the treatment of non-specific low back pain: A randomized controlled trial”. (source)
A Definitive Guide To Improving Your Squat
How To Improve Your Squats
If we were asked to name an exercise that is the illest-performed in the gym – it would have to be the squats. It’s no secret that squats are one of the most beneficial and important exercises when it comes to building muscle mass and improving functional strength.
While many people take the right step of incorporating the compound exercise in their training program, only a few take out the time to learn the correct way of performing the squats.
Start Right
The squats start before you get under the bar. How and where you place the bar on your shoulders can determine the quality of the exercise. High and low bar positions are the two most popular ways of placing the barbell on your back.
The high bar is generally used by bodybuilders and/or average height individuals. Whereas, the low-bar position is used by powerlifters or taller people. Both can take time getting used to. We recommend picking the one you’re comfortable with and sticking with it.
Mind Your Step
Most people make the mistake of unracking the barbell in a lunging position. Both your feet should be under the bar as you go for the lift-off. While the foot placement might not make a difference in the beginning, it’ll prove it’s worth as you lift heavier weights.
Once the bar is unracked, you need to get in position by your second step. The first step-back should be to get at a comfortable distance from the rack, and the second should be to get in position for the squat. Don’t lift off the bar and take 5-10 steps to get in position.
Many people don’t know the correct foot placement while squatting. They either keep their feet too close or too wide. In a normal squat, your feet should be directly under your shoulders and pointing at 1’o clock.
Squats Not Good Mornings
We’re sure you know someone who bends forward while performing the squats so much so that their upper body is almost parallel to the floor at the bottom of the movement. If you can’t help but lean forward while squatting, you should consider dropping down the weights.
Another trick is to keep your chest out and look at the ceiling. Forcing your upper body to remain straight throughout the lift can take some getting used to. Warming up and stretching before squatting can also help improve your form.
Breathe Right
Breathing is one of the most overlooked aspects of working out. If you’re not already using controlled breathing in your workouts, you’re leaving gains on the table. Also, using controlled breathing while squatting isn’t as simple as breathing in while going down and breathing out while coming up.
To make the most of the exercise, you should take a deep breath at the top of the movement and hold your breath as you squat down. Exhale sharply as you return to the starting position.
Use Accessories
Using accessories like the gym belt and knee wraps can take your squatting game to the next level. A weight lifting belt combined with the new breathing technique you just learned can help you generate an incredible amount of thoracic pressure.
The knee wraps keep your joints tight and can help with generating a little push on the concentric motion. Wrist wraps, barbell pad, and weightlifting shoes are some other great accessories you should consider investing in.
How much can you squat? Let us know in the comments below. Also, be sure to follow Generation Iron on Facebook and Twitter.
The Martyn Ford Workout For Intensity & Serious Muscle Growth
Photo via @martynfordofficial Instagram
This workout from Martyn Ford will ramp up intensity for your leg, back, and arm day routines.
Martyn Ford is a bodybuilder, online influencer, and actor with an absolutely massive physique. His approach to training is nothing short of intense and his workouts are geared to give him the best growth possible, so he can thrive both inside and out of the gym.
For those of us looking to see the best gains possible, we often search and search the Internet for workouts and exercises that we think will get us there. However, what we often fail to remember is that bodybuilders and other athletes we love post their workouts online, and as living proof of what those exercises can do for an overall physique, we shouldn’t neglect to use them as resources for our own personal gains. Plus, they can be a nice change of pace from our usual workouts as well.
As someone who take their workouts seriously, Martyn shows us just how intensity can fuel the best growth. While it can be easy to flounder through a workout, if you’re going to take the time to perform it, then really commit for those few hours.
Full Name: Martyn Ford
Weight
Height
Date Of Birth
Over 300 lbs.
6’8’’
05/26/1982
Profession
Era
Nationality
Bodybuilder, Social Media Influencer, Actor
2010
English
This workout from Martyn will show us just how a leg day, back day, and arm day workout should be done to see great intensity and an overall sense of accomplishment from a great workout. With our busy schedules, these workouts are short and sweet, but packed with intensity.
Photo via @martynfordofficial Instagram
About Martyn Ford
Martyn Ford was into sport and athletics from a young age and became captivated by cricket. While this wasn’t the most popular sport amongst his age group, some kids picked on him for his choice as opposed their usual choice of soccer. But Martyn was good and started to perform well and win competitions.
However, Martyn suffered an injury and an infection occurred as a result. He was forced to change directions when it came to cricket and took up bodybuilding instead. A great way to get some of his frustrations out, he found this to be something he wanted to continue.
From there, it was no stopping Martyn and his hard work inside the gym translated to outside of it. Not only is he someone to pay attention to for his physical attributes of lifting, but he is also an online influencer and actor, bringing his talents to other industries as well.
Photo via @martynfordofficial Instagram
Martyn Ford Training Routine
This Martyn Ford workout is something we can all learn from, given the select exercises and the intensity he brings. What you will find is a great leg day, back day, and arm day routine, perfect for seeing the best growth possible and adding to that massive physique. With the right approach to lifting, we can all see great gains like Martyn himself.
Leg Day
While Martyn’s sets and reps weren’t stated for this workout, what he does is decline in reps while he adds on more weight. However, he continues to work within a reasonable rep range so as to not do just one rep and call it a day.
Back Day
When it comes to Martyn’s back day, he makes sure to do 2-3 sets for each exercise that are strictly warm-ups. Everything must be loose and ready to go and with a priority on warming up, your body will be primed for action.
For those working sets, Martyn performs 6-7 reps all the way down to 1 rep. This fully depends on the weight you use and how comfortable you are in doing so. This workout is very much up to your level of comfort with each exercise and how much you want to lift.
Arm Day
This arm day workout is one to definitely take note of for Martyn knows just what is needed to keep up the intensity so you continue to work hard every time you hit the gym. This is a nice mix of those triceps exercise for that horseshoe shape and those biceps ones to counter that posterior muscle. Plus, those bulging arms are something we all want.
Exercises
Sets
Reps
Triceps Extension
3
8-12
Seated Triceps Extension
3
8-10
Superset
Triceps Extension
3
15
Triceps Pushdowns
3
15
End Superset
Dumbbell Hammer Curls
4
12-15
Preacher Curl
3
12-15
At the end of the last preacher curls set, performing forced reps will work those fatigued muscles so you only see the best growth as well. This is a great tactic for those who feel their training and growth has stalled and for those looking to get back on the gains train.
Photo via @martynfordofficial Instagram
Martyn Ford Vs. Iranian Hulk
In a long-awaited boxing match between Martyn Ford and the Iranian Hulk, these two will face off at the O2 Arena in London in what is bound to be an absolute heavyweight brawl. As both athletes have been training for this bout, the date was moved one more month, bound to add even more drama and excitement to the already hyped up fight. With a date set for April 30, this boxing match is certainly one to watch.
Wrap Up
This workout from Martyn Ford is definitely one to check out for what it can do to transform your leg day, back day, and arm day. With the right approach to training, we all can feel like our favorite bodybuilders and have the right tools to actually get there. Martyn lives through intensity and each workout is fueled to the absolute fullest. Give this Martyn Ford workout a try and tune into his fight against the Iranian Hulk. It is certainly not one to disappoint.
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 Martyn Ford Instagram
Regan Grimes Announces He Is Done Competing Until 2022 Olympia
Regan Grimes will take a break and focus on a new phase of preparation.
Regan Grimes continues to be one of the up-and-comers in bodybuilding with a high ceiling. He began the season competing in back-to-back shows but has announced that he will be taking a break from competition to focus on his Olympia prep.
Grimes took to his YouTube page to make the announcement. He is going off two stnsecuive seventh-place finishes at the Arnold Classic and Boston Pro.
“Alright so the show is over, guys, and the competition season is actually done for me. I’m finished and I’ll be going into a different phase. If you didn’t know, I’m actually qualified for the Mr. Olympia so I will be competing in December in Vegas. So that’s what’s next for me as far as competition wise. I’m going to do a whole wrap-up video with Milos.”
Following the 2021 Olympia, Regan Grimes began training with Milos Sarcev. He made immediate changes to his physique and was able to quickly earn his qualification to the 2022 show in December. Grimes was victorious during the KO Pro Egypt back in October and now he will continue to prepare for the biggest show of the year.
Grimes has become a popular name in bodybuilding and fans are continuing to grow his following. He has not forgotten about the work done to get him to this level and he took the time to make an acknowledgement.
“I’m gonna kind of cover everything and just kind of fit you in on how everything went and our thoughts and our game plan moving forward. I want to say a big thank you to everyone who has supported me.”
It was made clear in the video that Grimes and Sarcev have a plan of attack moving forward and they will continue to take things up a notch.
“Lots in store. Lots of cool things coming up so I’m really exciting to share that with you. I’m going to be vlogging it and taking you guys along for the ride so let’s do this.”
With nine months to prepare for the Olympia, Regan Grimes has a chance to show up with an elite physique. It will be interesting to see how he stacks up and makes improvements over the course of 2022.
For more news and updates, follow Generation Iron on Facebook, Twitter, and Instagram.
Natural Bodybuilder Dr. Peter Cichonski Signs Multi-media Contract
INBA PNBA natural bodybuilder Dr. Peter Cichonski signs a multi-media contract with Generation Iron and INBA PNBA.
International Natural Bodybuilding Association (INBA)/Professional Natural Bodybuilding Association (PNBA) athlete Dr. Peter Cichonski, signs a multi-media contract with Generation Iron and Iron Man Magazine. Cichonski received third place in the Men’s Bodybuilding Grand Masters division at 2021 Natural Olympia.
Peter Cichonski is also a chiropractor, and he believes that sunlight can help you live longer.
Peter Cichonski is one of the multitudes of INBA PNBA athletes who have now signed a contract. The INBA PNBA released a statement on social media expressing their gratitude for Peter Cichonski signing his contract. The INBA PNBA stated:
“Congratulations Peter Cichonski @dr.petercichonski Representing the @pnbawolfpack 50+ Natural Bodybuilders.
Well deserved!
Looking forward to seeing and hearing a lot more from you on the @generationiron
@ironmanmagazine
@inbapnbaglobal_official
Platforms”
Peter Cichonski uploaded his expression of gratitude on social media as well. Cichonski wrote:
“I am truly grateful for the amazing opportunity to be selected to sign a multimedia contract between The INBA/PNBA @inbapnbaglobal_official@generationiron and @ironmanmagazine . Looking forward to magnifying the exposure of Natural Bodybuilding globally.”
You can see the full post of Peter Cichonski signing the contract on Instagram below.
https://www.instagram.com/tv/Ca8ATwWlkDj/?utm_source=ig_web_copy_link
Benefits of Signing Multi-media Contract
Every INBA PNBA athlete is respected and earns the chance of winning cash and prizes up to $10,000. In addition, however, INBA PNBA competitors that land a multi-media contract get exclusive perks. The INBA PNBA stated the agreement is:
“An opportunity for a natural bodybuilding athlete to acquire renown and recognition in the sport of natural bodybuilding, exploiting association’s promotional campaign via the iron man magazine, news and events, and the generation iron platform.”
Athletes under contract will have the opportunity for promotions, brand building (social media posts, write-ups, and photoshoots), special guest appearances, posing, and seminar sessions. Competitors will also get Iron Man Magazine nutrition ads and endorsements.
For INBA PNBA athletes to earn a chance to sign a contract, they must follow the World Anti-Doping Agency guidelines – best drug testing standards in professional sports – and be in good standing with the league.
History of the INBA PNBA
The INBA PNBA was founded by Denny Kakos and has progressively developed since 1988. Before the INBA PNBA was founded, the American Bodybuilding Association (ABA) drug-free organization was founded.
The ABA’s motto was to “serve the natural athletes.” Denny Kakos co-founded ABA after wanting a league that would serve natural athletes by promoting big title natural competitions, quality awards, and first-class run contests.
Denny Kakos later founded the PNBA in 1990, which was an opportunity for natural athletes to compete in professional competitions that qualified to turn pro. Kakos further expanded the league to the INBA in 1994 to unify countries and standardize natural bodybuilding globally. New Zealand was the first country to join, followed by Australia. The INBA PNBA is now in over 60 countries and growing.
The INBA PNBA wanted a more even playing field for their athletes, so they started drug testing via WADA labs.
Follow us on Instagram, Facebook, and Twitter for more natural bodybuilding news!
William Bonac Will Commit to Improving Abs And Gyno Heading Into Olympia
William Bonac shared this message following his victory in the Boston Pro.
William Bonac has been busy over the last two weeks. After a second-place finish at the 2022 Arnold Classic, Bonac quickly returned to stage on Saturday. Following his victory at the Boston Pro, Bonac explained that he will make improvements to his abs and gyno before the Olympia, which will take place in December.
There were talks of Bonac finishing as the runner-up during the Arnold Classic because of his abs and gyno. Bonac seemed to hear the noise and vowed to improve in certain areas before going into the biggest bodybuilding show of the year. He spoke after his victory in Boston.
“Yes, I know I had some problems with my gyno (Gynecomastia). I know that I had some problems with my abs as well. I know that I can fix it once I get the qualification. So thank god. Now I have the time to go and do the operation and fix everything that’s needed so I don’t have any excuses at Mr. Olympia.”
William Bonac wanted to focus on gaining his qualification to the Olympia so he could fully prepare for the event. Even with some of his areas needing work, some thought that Bonac could have won the Arnold Classic.
Bonac emerged during prejudging in Columbus as one of the favorites on stage. This was expected heading into the event but it was confirmed during the Friday night session. Bonac came in looking like a mass monster and was head-to-head with champion Brandon Curry. In the end, it was Curry who emerged as the winner with Bonac right behind.
Now, it is up to Bonac to make the necessary improvements to compete at the Olympia. It was so serious that Bonac explained that he thought about retiring from completion. He was also put in touch with Chad Nicholls, who is a renowned bodybuilding coach. Nicholls was able to put Bonac through a five-week camp in order to get back to championship shape.
William Bonac has a busy year ahead of him and could look to build on this victory and his performance in the 2021 Olympia. With this qualification and if improvements are made, Bonac will be a force once again on the biggest stage in the sport.
For more news and updates, follow Generation Iron on Facebook, Twitter, and Instagram.
Jim Stoppani: Keto Diet Vs Carb Cycling, Which Is Best?
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Jim Stoppani breaks down the keto diet and carb cycling in his latest explainer.
The keto diet is one of the more popular diet trends circulating through the fitness world over the past decade. The basic concept is to cut all carbs out of your diet and increase dietary fat. But is this popular trend all it’s cracked up to be? And how does it compare to the tried and true method of carb cycling often used by athletes? We partnered with Barbend and turned to exercise physiologist Jim Stoppani for a full explainer guide on keto diet vs carb cycling – and the overall role of carbs in nutrition for those looking to be fit and healthy.
In the current internet age, it’s become so much easier to get information to stay healthy and find ways to lose weight. But it’s also very easy for misinformation to spread and popular trends to take hold that might not be the best for you. That’s why it’s important to treat every super popular diet trend with caution. People have been singing the keto diet praises for years. And in fact, it holds a lot of similarities to older diet systems like the Atkins diet. But for those who want to handle fitness and health the right way – is this diet truly a good option?
Jim Stoppani breaks the diet down in our latest video conversation and also compares it to carb cycling – the act of cycling in and out of low and regular carb intake. What is the truly best way to handle carbohydrates in a fit diet? Let’s break it down.
What is the keto diet?
Jim Stoppani explains that the keto diet’s main factor is to cut carbs out of your diet completely. You then focus on an increase in dietary fats (the healthy ones). The goal of this is to rewire the way your body works. Instead of getting energy from glucose (carbs), your body will start pulling that energy from ketones.
Ketones are found in fat – and so when your body starts using ketones for energy, you start burning fat much more effectively. This is why the diet has become so popular. It’s a powerful method of losing weight fast (if you stick to it firmly).
Fun note – when your body is in ketosis and burning ketones/fat rather than glucose/carbs, you’ll find that your breath smells bad and in some extreme cases your sweat will also start to take on a different smell.
Should you use the keto diet?
While the results are proven to lead to relatively quick fat loss, Jim Stoppani warns against this diet being a go-to for those looking for long term fitness and health. Stoppani explains that the keto diet is great for a quick weight loss over the course of four to six weeks. So for those looking to fit into a wedding dress or look good on the beach during vacation, this diet can work wonders.
But for those who are looking to lose weight, keep the weight off, and remain health and fit – this diet is not the best option. Jim Stoppani explains:
“The last thing you want to do is go from eating 400 carbs a day to zero… and really that’s why keto is so popular because it’s used for short term fat loss. It’s great for losing a tone of weight in six weeks. But now that you’ve cut out all your carbs and now you hit a plateau, where do you go? You’ve got no more carbs to cut out. What are you going to cut out? Protein? You’re going to start cutting protein now?”
His main point is that the keto diet doesn’t work in the long term – especially for those who have more ambitious fitness goals like bodybuilders or athletes. That’s why Jim Stoppani recommends slowly cutting out carbs in phases.
Focus on cutting only 100 carbs first, you’ll lose weight if you do it right. Then after that plateaus, cut out another 100 carbs. If the keto diet focus on a slow transition out of carbs it would be more sustainable.
So what about carb cycling?
Jim Stoppani far prefers the tried and true carb cycling method for cutting weight. He’s used it in the past for years and finds it very effective. The key goal here is to cycle on and off with low carb days and then high carb days. There are various ways you can set up this schedule to work best for you.
The reason for the cycling is to prevent your metabolism from crashing. Suddenly cutting carbs will eventually lead to a plateau as your metabolism goes into a sort of “starvation mode” – suddenly you burn less calories at rest than before. This makes it harder to lose weight after a short term period of quick fat loss.
Carb cycling prevents this – while still cutting down overall carbs in your diet. It keeps your metabolism working faster while also cutting out glucos and focusing on burning fat instead.
Wrap Up
In Jim Stoppani’s eyes, the keto diet is no different than any other “lose fat fast” plans. They work great in the short term but likely lead to fluctuating weight in most people who try it. It’s hardly sustainable and not a long term solution. Carb cycling can be a great alternative for those looking to reduce carbs and burn fat. In either case – Jim Stoppani’s suggestion is to ease out of carbs instead of crashing down to zero instantly.
You can watch Jim Stoppani explain in full detail by watching our latest GI Exclusive interview segment above!
Build Shredded Obliques With This Workout
Get Ripped Obliques with this Workout
A midriff cannot be deemed complete without shredded obliques. Obliques are the fish gill-like muscles present on the side of your abs. Most people are too busy performing crunches and hanging leg raises that they completely forget about training their obliques.
While it is important to have a low body fat percentage to show the obliques, you still need to train them. The obliques need to be trained for both function and show. The oblique family plays a major role in many different movements and are an essential part of the core.
1. Cable Woodchoppers – 3 Sets 15 Reps
Unlike the free weight, cables are incredibly effective in maintaining constant tension on your working muscles. Cable woodchoppers target your obliques and will give you a muscle tearing pump by the end of the exercise.
Attach a D-handlebar to a tower, and move the cable to the highest pulley position. Stand at an arm’s distance from the pulley. With your right side to the cable, grab the bar with both hands. In one motion, pull the handle down and across your body to your front knee while rotating your torso. Repeat with your left side.
2. Decline Bench Oblique Crunches – 3 Sets 20-15-15 Reps
The decline oblique crunches are one of the most underutilized exercises. It’s important to squeeze and contract your obliques while performing these exercises and maintain a full range of motion.
Lie on your left side on a decline bench. Keep your right hand on the back of your head and place your left hand on your right obliques. Touch the bench at the bottom of the movement and your upper body should be perpendicular to the floor at the top of the movement. Repeat on your right side.
3. Side Planks – 3 Sets 1 Minute, 45, 45 Seconds on Each Side
Planks have earned a name for themselves for being a great core builder. Planks exploded onto the scene with the introduction of CrossFit. Side planks are a plank variation which helps in building definition in your obliques.
Start on your side with your feet place one on top of the other and one forearm directly below your shoulder. Raise your hips and contract your core until your body is in a straight line. Don’t let your hips fall down during the working set.
4. Landmines – 3 Sets 15 Reps Each Side
Landmines are a great core builder and your obliques take the most beating in this exercise. If you don’t have the landmine equipment at your gym, you can perform this exercise by placing a barbell in a corner and holding one end of the barbell with both your hands.
Stand with your feet shoulder-width apart while holding the barbell with both hands in front of your face. Keep your elbows locked out while you twist to your right side. Go as far as you can without twisting to your hips. Return to the starting position and repeat for the left side.
5. Russian Twists
Russian twists are one of the most common oblique exercises. Most people make the mistake of going too heavy on this exercise. Use a weight plate or a dumbbell with which you can follow a full controlled range of motion.
Sit with your feet placed flat on the floor and your back at a 60-degree angle. Hold a weight plate over your knees with your arms stretched out. Rotate to your right side and contract your obliques. Return to the starting position and repeat for the left side.
Which is your favorite oblique exercise? Let us know in the comments below. Also, be sure to follow Generation Iron on Facebook, Twitter, and Instagram.
*Header image courtesy of Envato Elements.
2022 IFBB Boston Pro Results
The full results from the 2022 Boston Pro have been announced!
The 2022 Boston Pro marked the first show since the Arnold Classic and bodybuilding season is officially underway. The event took place on Saturday at the Sheraton Boston Hotel where champions from seven divisions punched their tickets to the 2022 Olympia, which will return to Las Vegas from Dec. 15-18.
This was a loaded field in Men’s Bodybuilding as six competitors returned to the stage following the Arnold Classic. William Bonac finished as the runner-up to Brandon Curry and entered the weekend as the favorite. Steve Kuclo and Samson Dauda were also looking to improve upon impressive performances in Columbus. This was not the only division that brought some firepower to Boston.
Erin Banks decided to compete once again fresh off a Men’s Physique title at the Arnold Classic. Missy Truscott finished as the runner-up in Fitness and was looking to re-gain her position near the top of the division. This was an exciting show that featured plenty of talent across all divisions.
There were a total of seven divisions at the Boston Pro with winners vying for a qualification to the Olympia. The full results have been announced. Check out our full breakdown of the IFBB Chicago Pro 2021 results below.
Boston Pro 2022: All Division Winners
Men’s Open:
Classic Physique:
Men’s Physique:
Bikini:
Wellness: Yarshina Ayala Otero
Figure: Lola Montez
Fitness: Missy Truscott
Boston Pro 2022 Breakdown
Men’s Open Results
Coming Soon!
First Place –
Second Place –
Third Place –
Fourth Place –
Fifth Place –
Sixth Place –
Classic Physique Results
Coming Soon!
First Place –
Second Place –
Third Place –
Fourth Place –
Fifth Place –
Sixth Place –
Men’s Physique Results
Coming Soon!
First Place –
Second Place –
Third Place –
Fourth Place –
Fifth Place –
Sixth Place –
Bikini Results
Coming Soon!
First Place –
Second Place –
Third Place –
Fourth Place –
Fifth Place –
Sixth Place –
Wellness Results
First Place – Yarshina Ayala Otero
Second Place – Angela Borges
Third Place – Julia Chitarra de Melo
Figure Results
First Place – Lola Montez
Second Place – Nicole Zenobia Graham
Third Place – Bojana Vasiljevic
Fourth Place –
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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.
Follow This 4-Week Forearms Workout Plan To Turn Your Tiny Twigs Into Wood Logs
Follow This 4-Week Forearms Workout Plan To Turn Your Tiny Twigs Into Wood Logs
Forearms are the under-loved siblings of the bis and tris. The majority of people think that training biceps will automatically build their forearms. The said overlooking is why most people limit their forearm training to a couple of sets at the end of their arm workouts.
If you feel that your forearms are lagging as compared to your upper arms, it’s time you stop treating them as accessory muscles. A pair of beefed-up forearms can add to the symmetry of your arms and make them look bigger.
The Best 4-Week Forearm Building Workout
Week 1
Reverse Grip Barbell Curls – 5 Sets 20-20-15-15-12 Reps
Dumbbell Hammer Curls- 5 Sets 20-20-15-15-12 Reps
Preacher Curls – 5 Sets 20-20-15-15-12 Reps
Towel Cable Rows – 5 Sets 20-20-15-15-12 Reps
Behind the Back Barbell Crush – 5 Sets 20-20-15-15-12 Reps
Since the forearms are a small muscle group, you don’t need to dedicate entire workouts to training it. If you have weaker lower arms as compared to your bis and tris, you should begin your arm training with them.
We would recommend that you train bis and forearms or tris and forearms on a single day. Targetting the three muscles together on the same day isn’t going to be as effective as focusing on two.
If you don’t already carry a hand towel to the gym, you should get used to bringing not one but two wipers. Using the hand towels recruits all the muscle fibers in your forearms as it makes holding onto the weight harder.
Week 2
Wrist Curls – 5 Sets 20-20-15-15-12 Reps
Close Grip Bench Press – 5 Sets 10-8-6-5-4 Reps
Cable Kickbacks – 5 Sets 10-8-6-5-4 Reps
Barbell Skullcrushers – 5 Sets 10-8-6-5-4 Reps
Farmer’s Walk – 5 Sets 1-Minute Walk
The second week’s workout will be a triceps and forearms session. In the first and third week, you can club the tricep workout with your chest session. Train your biceps with your back in the second and fourth weeks.
You’ll be performing a lower number of reps in your tricep exercises as compared to the bicep exercises. Triceps are mostly formed of fast-twitch muscle fibers and respond better to lower reps and heavier weights.
In all the exercises you perform, make sure you’re focusing on your forearms and maintaining a mind-muscle connection. While doing the farmer’s walk, hold onto a heavy pair of dumbbells so that you have to struggle past the 30-second mark.
Week 3
Towel Kettlebell Curls – 5 Sets 20-20-15-15-12 Reps
Reverse Grip 21s – 5 Sets
Zottman Curls – 5 Sets 20-20-15-15-12 Reps
Behind the Back Cable Curls – 5 Sets 20-20-15-15-12 Reps
Wrist Rollers – 5 Sets 10 Rolls Up 10 Down
If you don’t have access to kettlebells in your gym, you can use the good-old dumbbells instead. You might have performed the 21’s but the reverse grip 21’s are a whole new game.
Zottman curls are one of the most underutilized arm training exercises. The Zottman curls are arguably the most brutal exercise on the list and you’ll have to keep your ego in check while performing it.
Week 4
Cable Pressdowns – 5 Sets 10-8-6-5-4 Reps
Reverse Wrist Curls – 5 Sets 20-20-15-15-12 Reps
Single Arm Overhead Tricep Extensions – 5 Sets 10-10-8-8-8 Reps
Grip Crush – 5 Sets 20-20-15-15-12 Reps
Dead Hangs – 5 Sets 1-Minute Each
Most people make the mistake of lifting too heavy when it comes to forearm training. Going overboard with the weights while training your lower arms can result in an injury as the wrists are relatively smaller joints and aren’t meant to take the constant tension produced by exercises like the wrist curls.
In the forearm training, your aim should be to go after the pump rather than trying to kill the muscles with heavier weights. You can push the envelope with the intensity in lower arm training with exercises like the grip crushes as there isn’t any wrist curling involved.
How often do you train your forearms? Let us know in the comments below. Also, be sure to follow Generation Iron on Facebook and Twitter.