Tag: Bodybuilding
Did Mr. Olympia Just Finally Tease A Special Invite For Flex Lewis?
Image via Instagram @flex_lewis
The Mr. Olympia top brass made a surprise visit to Flex Lewis’ gym – is it for an official special invite?
On Friday, March 4th, 2022 – Dan Solomon posted what he labeled a “developing story” by making a surprise visit to Flex Lewis seemingly teasing a special invite to Mr. Olympia 2022. This news comes after much controversy earlier in the year, when Solomon seemed to indicate that, without an official special invite, Flex Lewis was currently not qualified to compete at the Olympia. While the video in question did not reveal or confirm a special invite – it ended with a “too be continued” graphic.
Flex Lewis has had quite the roller coaster of a career ever since his retirement from the Men’s 212 stage in 2018. Lewis is already a confirmed true legend in the sport. He is a 7x Men’s 212 Olympia champion. He is considered by many to have one of the greatest physiques in modern bodybuilding history. After his retirement, many thought he was done for good. But he later confirmed that he would in fact move up to the Men’s Open division to compete in the Mr. Olympia.
Unfortunately, we have yet to see him on the Mr. Olympia stage. Due to a variety of circumstances, Flex Lewis had to defer his Men’s Open debut. Many believed that 2022 would finally be his year to step on stage and challenge the Men’s Open top brass.
But this excitement was somewhat dashed when Dan Solomon did a Q&A on Instagram earlier in the year. Answering a fan question, Solomon claimed that, as it stands now, Flex Lewis is not qualified for the Mr. Olympia 2022. Usually former Olympia champions and top 5 athletes get automatic invites to the next year Olympia. But due to a technicality, Lewis has not yet qualified. While he was a Men’s 212 Olympia champion – he never competed in Men’s Open. So technically he is not yet qualified.
But all of that seems to be about to change based on the teaser video Dan Solomon posted on Instagram. In the video, Dan Solomon along with other key Mr. Olympia personnel made what they call a “surprise visit” to Flex Lewis’ gym. The camera follows them through the parking lot, into the gym, and show a hardy greeting with Flex Lewis. Then the video cuts to show a graphic – “TO BE CONTINUED.”
Dan Solomon also included this comment with the video:
“Developing Story: The Olympia bosses made a surprise visit yesterday to the Dragon’s Lair gym in Las Vegas….and the cameras were rolling!”
The fact that Solomon has posted the video using official Mr. Olympia branding seems to all but confirm that he will be receiving a special invite. When they decide to drop the other half of the video revealing the full info is currently unknown.
Many fans and fellow athletes were enraged upon originally hearing that Flex Lewis was not automatically qualified for the Mr. Olympia. Though there were some who believe that a special invite was always in the cards – and that the Olympia brand was simply trying to drum up headlines to build excitement and promote the event as a whole.
While we cannot at this moment say that Flex Lewis is officially invited, it seems more than likely considering other special invites that have been given over the years. There’s no doubt Lewis being present on the Olympia stage is a big draw for many fans. It will be one of the true X factors of the event. We hope that he will be able to compete – whether it be via special invite or an official qualification through competition. Time will soon tell.
Make sure to stick around the Generation Iron Fitness Network for more updates on everything bodybuilding, fitness, and strength sports!
Bikini Divas Natural Bodybuilding Champion Nicole Joy Switches to Full Body Workouts Postpartum
Image via Instagram @fit2njoy
INBA PNBA Bikini Divas natural bodybuilding champ Nicole Joy shifts to full body workouts after giving birth.
Any mother knows the changes her body undergoes after conceiving a child. And if you’re a woman who lifts too, you know it takes time to build your body back up to where it was before giving birth. International Natural Bodybuilding Association (INBA)/Professional Natural Bodybuilding Association (PNBA) Bikini Divas natural bodybuilder Nicole Joy recently switched to full body workouts postpartum. She recently gave birth to her newborn son, who is seven months of age as of February 2022.
Nicole Joy is a Bikini athlete and 3x Natural Olympia champion.
In an Instagram (IG) post on October 4, 2021, Joy stated:
“I’m no where near as strong as I once was. Not even at my starting weight. Post partem 2 months now. And slowly building my strength back up. I feel like it’s just as hard on the pride as it was on my body today.”
Since then, Joy has shifted gears from building strength to focusing on mobility and maintaining her strength. Joy said:
“I’m not lifting as heavy as I used to but when the time is right I’ll get back to that. Creating and birthing life takes so much energy that trying to pick up where I left off is just not going to happen.”
Nicole Joy plans to continue doing full body workouts until she regains her strength and stamina.
Nicole Joy’s Full Body Workout Postpartum
Below is the full body workout Nicole Joy recently completed.
Below is Nicole Joy’s full IG post and workout clip.
https://www.instagram.com/tv/CaaOxMbl5i0/?utm_source=ig_web_copy_link
Full Body Workouts
Full body workouts may not seem as effective as split routines, but they can be, depending on your goal. Typically, full body workouts are best for giving you flexibility with your schedule since you’re working your entire body in one training session. But they’re also great for reaching your fitness goals. You’ll burn more calories from full body workouts than split routines since you’re working more muscles.
Although to prevent overtraining and save time, you usually won’t do any more than 1-2 exercises per muscle group, which is why split training is superior for most bodybuilders. That’s because split routines allow bodybuilders to do more volume via completing more reps and sets for a muscle group since you’re only focusing on targeting one or two muscle groups with a split routine.
However, some bodybuilders do full body workouts regularly, and in the golden age of bodybuilding (the 1950s and ‘60s), many bodybuilders did full body workouts, including Leroy Colbert and Vince Gironda. If you do enough volume per workout, they can effectively support bodybuilders. Just make sure you get plenty of rest between workouts to prevent overtraining.
Supplements
Nicole Joy knows that certain supplements are essential for aiding workouts, especially after birth. She takes glutamine to help with post-workout recovery, branch chain amino acids (BCAAs) to keep her muscles hydrated, a pre-workout for energy during workouts, and a protein shake after training to build muscle.
Follow us on Instagram, Facebook, and Twitter for more workouts from natural bodybuilders!
Arnold Classic Moments: The History Of Arnold Classic Champions Part 2 (2005-2018)
Shawn Ray continues his breakdown of every Arnold Classic champion up to 2017.
ARNOLD CLASSIC MOMENTS – is a special video series commemorating the 30 year anniversary of one of the biggest bodybuilding competitions in the world. Legendary bodybuilders tell their personal moments in the Arnold Classic and share the oral history of what makes this specific competition rise above the rest – making a lasting impression for years to come. Each new moment airs every Thursday.
Shawn Ray returns for part two of this two part video special recounting and breaking down every single Arnold Classic champion from 1989 to the present. This second installment covers the latter half of the event’s long and prestigious history – specifically 2005 to 2017.
With the sport further evolving, these later years of the Arnold Classic competition is most notable for how it lead the charge towards changing how the world looked at mass monsters and judged physiques.
Not only did Cedric McMillan’s work on stage lead the way for the introduction of the Classic Physique division (mostly because of Arnold Schwarzenegger’s comments about Cedric’s physique and how he should have won) – but the competition also changed policy to put scored judging on the actual art of the posing routine. This brings back the artistry behind posing and will perhaps further change the way we see routines in future years.
See the complete evolution and rundown of the best champions the Arnold Classic had to offer in the full video above!
2022 Arnold Classic Analysis: Terrence Ruffin Vs Ramon Rocha Queiroz Battle For First
Terrence Ruffin stays strong front and center as Ramon Rocha Queiroz seemingly edges out Breon Ansley at the 2022 Arnold Classic pre-judging.
Friday afternoon held the day one pre-judging at the 2022 Arnold Classic, with the Classic Physique division taking center stage of the group. This year’s lineup was certainly stacked – with many pointing out that the roster included basically all top tier athletes from the Olympia minus Chris Bumstead. Many were excited to see how top competitors Terrence Ruffin and Breon Ansley would compare. Others were excited for relative newcomers and rising stars Urs Kalecinski and Ramon Rocha Queiroz. Ultimately, the Classic Physique comparison round ended with a strong face-off between returning champ Terrence Ruffin and Ramon Rocha Queiroz.
In what might come as a surprise to longtime fans fo the Arnold Classic, the pre-judging round for Classic Physique was relatively short. In total there were only three callouts. And most notably, the final callout did not involve any shifting of athletes. Each competitor stayed in their exact spot as they were originally called out.
Typically, head judge Steve Weinberger likes to keep both the athletes and the audience off balance by swapping competitors around. He also often will push the final callout with multiple posing rounds. This time he kept it short and sweet.
So what does that tell us? Perhaps that the judges feel confident in who will be landing in the top positions. Terrence Ruffin and Ramon Rocha Queiroz stood squarely in the center of the four person callout. While that leaves no room for a direct center athlete – it’s clear that these two were battling for first place. Ruffin in particular looked to be the absolute standout.
2022 Arnold Classic Pre-Judging: The Top 4 Standout Competitors
The final callout also seemed to match up with how the individual posing rounds were perceived. Terrence Ruffin was the first to pose – setting the standard that all other competitors needed to match up towards. Ruffin is the returning champion, so there was already some weight behind him starting first with posing routines. In addition to this, the moment he stepped on stage, he showcased an incredible package.
Urs Kalecinski also turned some heads upon stepping onto the stage for his posing routine. Urs has been gaining a lot of hype due to his physique updates on social media leading into the show. He’s a relative newcomer – but he did not disappoint. At first, it seemed that he would perhaps be impressive enough to land a first place spot. Though the final callouts seem to indicate he might be pushed down somewhere closer to third or fourth.
Ramon Rocha Queiroz, on the other hand, seemed to bring a wonderful package but one that was falling a little short. Originally, upon his individual routine, we had him placed closer to the bottom fo the top 5 pack. All of that changed upon seeing him standing next to his fellow competitors. Not only did he stand out among the other athletes on stage – he was placed by the judges right in the middle next to Terrence Ruffin. He was also never moved from that spot – despite being put through two complete rounds of posing.
Breon Ansley continues to bring a solid physique. Upon seeing his individual posing routine, we could see him easily landing a second place spot. But there is a world of difference between individual rounds and the comparison rounds. Ramon, perhaps using his height to his advantage, kept drawing eyes closer to his overall package in the final callout.
That being said, a lot can change in the six or so hours between the pre-judging and the finals. Each of these competitors will reflect on the callouts, review video if possible, and determine how they can improve ever so slightly to change the outcome of the final results. All four of these competitors have a chance to re-arrange what we saw in the final callout this afternoon.
One competitor that we see staying in place is Terrence Ruffin. Unless he makes some sort of fatal mistake leading into the finals, he brought a near perfect package. We predict that he will land the first place spot and the rest will battle for second. While Ramon Rocha Queiroz seems a shoe-in currently for second, we can see a scenario where Breon Ansley creeps up above him to grab that second place spot.
Only time will tell – and Generation Iron will continue to provide updates, analysis, and result updates later tonight when we return for the 2022 Arnold Classic finals!
Arnold Classic 2022 Classic Physique Prejudging Report & Analysis
Highlights from the Arnold Classic 2022 Classic Physique prejudging.
The Arnold Classic 2022 Classic Physique prejudging has been completed and gave a clear picture on who will be leading the way going into the finals on Friday night. Terrence Ruffin came into Columbus, OH looking to defend his title against some other elite competitors in the division.
This competition featured four of the top five finishers from the 2021 Classic Physique Olympia, with the exception of Chris Bumstead. Ruffin finished as the runner-up back in October to solidify his place as one of the top athletes in Classic Physique. Breon Ansley is a former Arnold Classic champion and still performing at a high level. Urs Kalecinski and Ramon Rocha Queiroz are up-and-comers who impressed during the Olympia.
It is no surprise that this is the group of four featured in the first callout. Classic Physique is a division that has become extremely popular and there is a top-tier of competitors that has been established. Ruffin and Ansley remain near as threats come Olympia time and they were the athletes to beat at the Arnold Classic.
Kalecinski and Queiroz entered the weekend as the two competitors that seem to be battling for third place but that might not be the case. The next five competitors were given a chance on stage in the second callout. Michael Daboul impressed during his individual time and got a chance in centerstage.
The judges brought back the same four competitors from the first callout once again for the third. Queiroz was featured next to Ruffin in the center, which makes one think that it could be Kalecinski and Ansley battling for third. There was not any movement in the third callout. This is an interesting development that will add some more drama heading into the finals on Friday night.
This is one division that was highly-anticipated coming into the weekend and it did not disappoint during prejudging. Make sure to keep a close eye on comparisons and the rest of the results leading into the night option of the event. Stay tuned to Generation Iron Fitness Network as we continue to provide coverage.
Classic Physique Callout Report
First Callout
Terrence Ruffin
Breon Ansley
Urs Kalecinski
Ramon Rocha Queiroz
Second Callout
Darwin Uribe
Peter Molnar
Divine Wilson
Lenny Wicks
Michael Daboul
Third Callout (Top 4)
Terrence Ruffn
Breon Ansley
Urs Kalecinski
Ramon Rocha Queiroz
Generation Iron Fitness Network will provide full coverage of the Arnold Classic 2022 event including pre-judging reports, analysis, and results updates. Stay tuned to Generation Iron and visit out official Arnold Classic 2021 coverage hub right here!
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.
Arnold Classic 2022 Figure International Prejudging Report & Analysis
Highlights from the Arnold Classic 2022 Figure International prejudging.
The Arnold 2022 Figure International prejudging has come to an end and it has given a clear view on who will be favored heading into the finals. Cydney Gillon has dominated the division but did not compete in 2020, which was the last time Figure was featured at the Arnold Classic.
Gillon has won the Olympia five consecutive times and will look to make it six in December. Before that, she is attempting to add another Arnold Classic victory. In 2020, Natalia Soltero took home the prize with Gillon out of the lineup and now she will look to pull off an upset during the event.
The judges broke down this division into two callouts of five. Gillon and Soltero headlined the first callout but the depth of Figure was on display. Jessica Reyes Padilla and Nicole Zenobia Graham were also featured, along with Lola Montez. Gillon remained in the middle of the group as she is at the peak of the division.
The second callout featured the other five competitors. Bojana Vasiljevic entered with great conditioning and this showed in centerstage. Larhannah Robinson also provided an impressive presence on stage. Vasiljevic and Soltero were brought back out for the third callout, along with Nicole Zenobia Graham.
Graham was able to work her way into the final callout next to Gillon and Padilla. Montez was also brought back out and will have a chance to finish near the top on Friday night in the finals. Montez began in the middle next to Gillon before being switched to the outside in favor of Padilla. While Gillon is considered a big favorite, the rest of the field has a chance to make some noise in other positions.
This division might very well come down to the wire during the finals. Make sure to keep a close eye on comparisons and the rest of the results leading into the night portion of the event. Stay tuned to Generation Iron Fitness Network as we continue to provide coverage.
Figure International Callout Report
First Callout
Nicole Zenobia Graham
Natalia Soltero
Cydney Gillon
Lola Montez
Jessica Reyes Padilla
Second Callout
Bojana Vasiljevic
Wendy Fortino
Larhannah Robinson
An Da-Jong
Latoya Farley
Third Callout
Bojana Vasiljevic
Nicole Zenobia Graham
Natalia Soltero
Fourth Callout (Top 4)
Nicole Zenobia Graham
Jessica Reyes Padilla
Cydney Gillon
Lola Montez
Generation Iron Fitness Network will provide full coverage of the Arnold Classic 2022 event including pre-judging reports, analysis, and results updates. Stay tuned to Generation Iron and visit our official Arnold Classic 2022 coverage hub right here!
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.
Arnold Classic 2022 Fitness International Prejudging Report & Analysis
Highlights from the Arnold Classic 2022 Fitness International prejudging.
The Arnold Classic 2022 Fitness International prejudging has just come to an end and we now have a clear idea of who is leading the pack going into the finals later tonight. Missy Truscott returned to the competition looking to make it three wins in a row in Columbus, OH.
Truscott has been a force in this division for three years now. Along with two straight Arnold Classic titles, Truscott won the 2020 Olympia but was bested by Whitney Jones in October. Ariel Khadr and Jaclyn Baker were also top-five finishers from the Olympia in 2021. With Truscott returning to the stage at the event, there was an immediate intrigue for competitors to knock off the champion.
This is the group that headlined the first callout. Truscott and Baker were placed in the middle with Khadr and Tamara Vahn on the outside. During movements, Khadr was given a chance in centerstage. After the first group of four, judges brought out the other six competitors. This gave them a chance to see if they would be compared against the top group.
The final callout featured Truscott and Khadr. This is the same pair that was featured in the third callout of the Arnold Classic last year. Truscott and Khadr seem to be the competitors to beat but Baker could make a jump in the final round on Friday night.
This division could come down to the wire on Friday night but there has been a clear top-tier released. Make sure to keep a close eye on comparisons and the rest of the results leading into the night portion of the event. Stay tuned to Generation Iron Fitness Network as we continue to provide coverage.
Fitness International Callout Report
First Callout
Missy Truscott
Jaclyn Baker
Ariel Khadr
Tamara Vahn
Second Callout
Allison Kramer
Kate Errington
Sara Kovach
Aurika Tyrgale
Minna Pajulahti
Amanda Ciani
Third Callout (Top 2)
Missy Truscott
Ariel Khadr
Generation Iron Fitness Network will provide full coverage of the Arnold Classic 2022 event including pre-juding reports, analysis, and results updates. Stay tuned to Generation Iron and visit out official Arnold Classic 2022 coverage hub right here!
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.
Dr. Testosterone Answers: Do Bigger Physiques Always Mean More PED Use?
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Dr. Testosterone discusses the amount of PEDs used in bodybuilding today – and if bigger size always means more drugs.
While it’s not openly discussed by untested leagues or active pro athletes, it’s a common understanding that PED use is common in the sport. The concept of mass monsters, to many, seem only possible by taking PEDs such as steroids. But with many different divisions and physique sizes across the sport – do bigger physiques always mean more PED use? In our latest GI Exclusive interview, Dr. Testosterone explains why the biggest Men’s Open bodybuilder might not always be use the most PEDs.
The common argument that PED use is common in untested bodybuilding leagues comes down to a simple comparison. If you look at a natural bodybuilding league’s best athletes vs an untested league’s best athletes – the size difference is astronomical. Of course, this also has created a common perception about PED use in bodybuilding. The bigger the mass monster, the more PEDs used. But is that always true?
Dr. Testosterone answers this very question during our video conversation. He admits that in general, this is true. A Men’s Physique bodybuilder would need less drugs to obtain the comparatively smaller size of their division. It would essentially be a waste for a Men’s Physique athlete to take as many steroids as a Men’s Open competitor. That being said, this is just a broad stroke statement. Exceptions always exist.
For example, genetics play a huge role in the capability of a bodybuilder. Regardless of drug use, some individuals need to work harder than others to build up muscle size. Dr. Testosterone uses Lee Haney and Rich Gaspari as an example. Lee Haney can grow to an impressive size very quickly with less effort than a bodybuilder like Rich Gapsari. That’s not to say that Haney put in no effort. It just means that his extremely hard effort goes a longer way.
So if you add PEDs into the mix – the same rules apply. It’s possible for the biggest mass monster on stage to be using less drugs than a smaller bodybuilder standing next to him. This is largely due to genetics and what each individual needs to reach their goals. How much work is put into training also affects this as well. While most elite pro bodybuilders certainly train their asses off – there is still variety in work ethic. It’s unavoidable.
So what’s the bottom line? Perhaps it’s less helpful to comment on drug use based on someone’s size. Just because a bodybuilder is the biggest mass monster on the planet doesn’t meant they are a steroid junkie. The fact of the matter is – as audience members watching, we have no clue what the truth is behind the physique. It’s all speculation.
You can watch Dr. Testosterone go into more detail about the amount of PEDs used in modern bodybuilding right here. Make sure to check out our latest GI Exclusive interview above!
Flex Wheeler To Have Difficult Back Surgery: ‘They’re Not Even Sure I’ll Make It Through’
Flex Wheeler shared the news from the 2022 Arnold Sports Festival.
Flex Wheeler has dealt with health issues recently and he recently gave an update on his latest hurdle. The bodybuilding legend is present at the 2022 Arnold Sports Festival launching Bullfrog Nutrition, his signature nutrition series. This is where he shared that he will have to go through a difficult back surgery with many complications.
In a recent Instagram video, Wheeler explained the current situation. He went through rotator cuff surgery on Thursday and will now need to have back surgery, which is a complicated procedure that brings many risks.
““I’ve a major back surgery coming up and that’s going to be pretty intensive. I’ll be really cutting clear about it. They’re not even sure if I’ll be able to make it through that surgery or the recovery. But it’s something I have to do because I can’t endure the pain anymore,” Flex Wheeler explained.
Flex Wheeler continued by explaining his recent path. He was rushed to the hospital on Monday morning due to complications of the rotator cuff surgery. He was discharged that same day and was able to make it to the Arnold sports Festival on Tuesday. This was one day later than he was supposed to travel but he was thankful to make it out there at all.
“The tube that they put down your throat to help you breathe while you’re unconscious, unfortunately did a lot of damage to my throat. So, Monday morning I had to call emergency. They brought me in and immediately the EMT said you’re not going to make it tomorrow. We’re definitely going to keep you for 24 hours.
I appreciate all you guys support. Thank you everybody who came out to support Bullfrog Nutrition… Thank you very much Bullfrog for my line. I’ll look forward to seeing you all tomorrow and throughout this weekend.”
Flex Wheeler was in the hospital for 14 days and this is how the doctors pinpointed his back issues. At 56 years old, Wheeler is continuing to fight against multiple issues and keeping a positive attitude.
Wheeler was forced to spend time in the hospital with a severe case of COVID-19 in the fall. He was released from the hospital in November after a month of fighting the disease. Even during that fight, Wheeler remained in god spirits providing updates to fans on his condition.
“So I’m going through that with my will and all that stuff. So, what’s the lesson behind all this? Never give up, man! Simple as that. Never ever give up.”
For more news and updates, follow Generation Iron on Facebook, Twitter, and Instagram.
Build Massive Forearms with this Workout
Workout for Building Big Forearms
Forearms are right beside the biceps but don’t get nearly the same love as the big guns. Most people do a couple of wrists curls to train their forearms in every few weeks. The overlooking of training the forearms is a big reason many people have skinny forearms.
Muscular forearms are a symbol of strength and can add functionality by improving your grip strength. Not to mention, chiseled forearms can add to the symmetry and aesthetics of the physique.
Behind the Back Wrist Curls – 3 Sets 15-12-10 Reps
Since your forearms are a small muscles group, they will take relatively less time to recover from a working set as compared to your bis or tris. You should be able to complete your forearm workouts in 25-30 minutes.
Grab the barbell behind your back with an underhand grip. Maintain a full range of motion and curl up the barbell using your wrists. Let the barbell roll out to your fingertips at the bottom of the movement. Doing so will recruit all the muscle fibers in your forearms.
Superset
– Reverse Grip Wrist Curls – 3 Sets 10 Reps
– Wrist Curls – 3 Sets 10 Reps
The reverse grip wrist curls train the top of the forearms while the underhand grip wrist curls train the bottom of the forearm. Use a monkey grip while performing the reverse wrist curls to recruit higher muscle fibers.
Most people make the mistake of lifting too heavy weights in the wrist curls. Leave your ego out of the exercise and use weights you can lift with a full range of motion. You can perform both the superset exercise with your forearms placed on a flat bench or on your quads. Use the wrist curl machine if you have access to it at your gym.
Farmer’s Walk – 3 Sets Failure
You can do the farmer’s walk using dumbbells or a trap bar. In the farmer’s carry, you need to lift a couple of heavy dumbbells and walk around until you can’t hold onto the weights anymore.
The farmer’s carry is a great exercise to develop muscle mass and strength in your forearms. You can also perform the dumbbell or barbell holds to train your forearms. In these exercises, all you have to do is hold onto the bar for the longest time possible.
Wrist Roller – 3 Sets Failure
The wrist rollers look easier than they are. Maintaining a strict form throughout the exercise is an important factor in targeting your forearms. Extend your arms straight forward so they’re parallel to the floor while holding the wrist roller with both your hands.
Roll the weight plate up by rolling the bar towards yourself. While rolling down make sure you don’t let the weight drop by itself. Use a slow and controlled movement to lower the weight. Don’t let your arms lower down while performing the exercise.
Use Oversized Grips
One great way of targeting your forearms in every biceps exercise is to use oversized grips. Using oversized grips make it harder for you to hold onto the barbell or dumbbell and recruits your forearms into action.
If you don’t have oversized grips at your gym, you can wrap around towels around the bars to thicken the grip. If you have weak forearms, you can train them before you start your bi and tri workout as it will recruit your forearms in the arm exercises.
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.