Tag: Bodybuilding
Natural Bodybuilder Peter Cichonski Shares Surprising Secret to Living Longer
A Men’s Bodybuilding Grand Masters Natural Olympia bronze medalist, Peter Cichonski, reveals a secret to living longer.
It’s no surprise that exercising and nutrition are an essential part of living a long life. Although, there are other things you can do outside of diet and physical activity that can affect your longevity. Your lifestyle and avoiding unhealthy habits, such as smoking and drinking, can increase your lifespan. Additionally, an International Natural Bodybuilding Associoation (INBA)/Professional Natural Bodybuilding Association (PNBA) Natural Olympia third-place winner shares another hack for decreasing aging. According to Peter Cichonski, red light from the sun will slow aging. On social media, he shared a few posts explaining how this works.
Cichonski said that the sun contains 43% red light and infrared light. And that receiving red light from the sun penetrates upwards of 12 inches through your skin. Cichonski claims that your mitochondria (cells power) use red light to maximize cellular energy. Cichonski stated, “Any time you can see the sun you can absorb red light. since [sic] we lose approximately 10% efficiency of our mitochondria With [sic] every decade of life that passes, maximize your Energy [sic] output with natural red light, it’s free.”
Likewise, Peter Cichonski has several other Instagram posts supporting his belief that the red light you receive from the sun is good for your body. He believes that red light will maximize your circadian rhythm and mitochondrial efficiency. And he acknowledges that red light from the sun will do more than just slow aging. But realigning your circadian rhythm will “supercharge your strength, endurance and recovery.”
Below you can view an Instagram post from Cichonski expressing how red light improves your body.
https://www.instagram.com/p/CZ6Ln2drldp/?utm_source=ig_web_copy_link
Who Is Peter Cichonski?
Peter Cichonski is a professional natural bodybuilder and chiropractor. At this past Natural Olympia (2021), Cichonski shared the stage with the top natural bodybuilders in the world, including legend Philip Ricardo Jr. and fellow Hall of Famer Chad Martin and walked away with a third-place finish in the Men’s Grand Masters division.
Mitochondria and Aging
Mitochondria are regarded as the powerhouse of your cells. They take the energy you use from food and turn it into energy your cells can use. They also contribute to the aging process. As you age, your mitochondria “battery” declines.
Peter Cichonski blames your mitochondria for preventing you from living past 100. Cichonski asserted, “Do you know why most people don’t live to see 100? Basically with every decade of life that passes we lose approximately 10% of our human batteries (mitochondria) ability to make energy for our cells. so [sic] right around 100 years old the batteries no longer produce energy. not [sic] much different than how the battery in your cell phone works.”
Natural Bodybuilding Can Increase Your Lifespan
Besides the red light you receive from sunlight, natural bodybuilding is an excellent sport for increasing your lifespan. According to Kayla Rowling – Bikini Divas 2021 Natural Olympia champ – natural bodybuilding can balance your masculine and feminine energies.
Furthermore, natural bodybuilding leagues don’t allow doping into the sport. And the largest natural bodybuilding federation, the INBA PNBA, has the most advanced drug testing method in place to prevent athletes from partaking in banned substances – the World Anti-Doping Agency (WADA).
In fact, pro natural bodybuilder Mati Scopinaro expressed his strong views on the devastation of drugs in the sport of natural bodybuilding and how it affects your health.
Recap
Continue to exercise and eat eathy and get your daily dosage of vitamin D via the sun to take advantage of the natural red light you receive to increase your lifespan.
Follow us on Instagram, Facebook, and Twitter for more health hacks from the most elite natural physiques on the planet!
Santi Aragon Reveals The Worst Experience With Diuretics That Almost Hospitalized Him
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Santi Aragon continues to speak out on just how prevalent diuretic use is in bodybuilding… and how consistently dangerous they can be.
It’s no secret that diuretics can be a powerful drug when done incorrectly. It’s also well known that diuretics are used by bodybuilders during contest prep for a show. While there are very few proven incidents with diuretics in bodybuilding leading to death or hospitalization – Santi Aragon believes this is a very dangerous aspect of bodybuilding and a serious health risk for individuals in the sport. That’s why after his retirement he has dedicated himself to speaking openly about the risks many avoid discussing in bodybuilding. In our latest GI Exclusive interview, Santi Aragon details the worst experience he had using diuretics and how it nearly put him into the hospital.
After a quite tragic year for bodybuilding in 2021 due to many too-soon athlete deaths, the discussion about health has been highlighted in the sport. While many of these deaths are possibly coincidental – there have been those who have started speaking out about the often unspoken dangers in the sport. Perhaps these recent deaths are unconnected – but the event has spurred a bigger openness in bodybuilding.
The discussion of diuretics in bodybuilding is one aspect that has opened up in recent years. Many big names in the sport have spoken with Generation Iron – including Victor Martinez, Milos Sarcev, and even 8x Olympia legend Ronnie Coleman – on just how dangerous these drugs can be. Now we can also add Santi Aragon to that list.
Santi Aragon made headlines late last year when he announced he would be retiring from bodybuilding at only 33 years old. His reasons were not because of any injury or current health issue – but because he wanted to leave the sport before it started damaging his health long term. Since then – he has been extremely open about the dangers he’s learned about from being a career bodybuilder.
In terms of diuretics, Santi Aragon admits that he has countess stories he’s heard and experienced himself showcasing just how frequent these drugs are used – and how often they can lead to harm. While it may be a small percentage that end up in the hospital or dead – Santi claims there are many close calls that the public never learn about.
One close call was experienced by Santi Aragon himself. He described to us the worst experience using diuretics during his bodybuilding career. He was much younger, 22 years old, and was blindly following whatever his coach directed him to do during contest prep. He removed salt completely from his diet – only boiling his food – and cut down to an incredibly peeled and conditioned physique. To help further get shredded, Santi also took a diuretic.
Santi Aragon was completely dehydrated – but still not at the weight desired for the competition. So one night before the show, his coach advised him to load with food but no water. This brought salt back into his system without hydrating himself. At the same time, he was still being dehydrated from the diuretic he took as well.
By the time Santi Aragon stepped on stage for prejudging, he was lightheaded and seeing trailing cloudy lights. He was one inch away from passing out. He made it through prejudging – but then found his body overheating. Without any water in his system, he could cool down. He had to sit with his feet in buckets of ice water to regulate his temperature.
Ultimately, Santi Aragon recovered without major issue. But looking back, he realizes that he should have certainly went to the hospital. The situation could have gone far worse. He was lucky. And Santi believes this kind of story happens all the time in bodybuilding. The near-misses that never get publicized. He believes that the issue with diuretics is actually far worse than the public even realizes at this moment. That’s why he wants to speak out about it. It’s reasons like these that made him decide to retire early.
You can watch Santi Aragon go into full detail about his experience with diuretics in our latest GI Exclusive interview segment above.
2022 Boston Pro Lineup Has Been Announced: Regan Grimes, Steve Kuclo Headline The Group
The 2022 Boston Pro is less than a month away with some big names expected to appear.
The 2022 bodybuilding season is preparing to heat up and it begins with the 2022 Arnold Classic, which will take place from March 3-6 in Columbus, OH. Shortly after, competitors will take the stage in Boston for the 2022 Boston Pro on March 12. The full lineup has been announced for the show and it will feature seven divisions from around the sport.
Men’s Bodybuilding will highlight the event and it will also feature Classic Physique, Men’s Physique, Fitness, Bikini, Figure, and Wellness.
The bodybuilding show will take place on the Saturday but there will be plenty of actions for fans to see. There will be a meet and greet with some of the best bodybuilders of all-time. Ronnie Coleman, Dexter Jackson, Jay Cutler, Flex Wheeler, and Phil Heath will be present to meet the fans. Brandon Curry and Andre Ferguson will also be part of the meet and greet.
The winners from each division will automatically qualify for the 2022 Olympia and get their season off to a hot start. The full lineup has been announced from each division and it can be found below.
Men’s Bodybuilding
Phil Clahar
Douglas Fruchey
Regan Grimes
Steve Kuclo
Justin Maki
Eslam Mohamed
Justin Rodriguez
Nathan Spear
Classic Physique
Abdelkarim Ammari
Michael Bell
Antonio Cummings
Jared Keys
Ricardo Martinez
Laconia Seymour
Lamar Shaw
Darwin Uribe
Bartley Weaver IV
Andrew Wilson
Men’s Physique
Erin Banks
Riccardo Croci
Daniele D’Onofrio
Xavisus Gayden
Joshua Guidry
Lee Harvey
Jeremy Henry
Drelyn Hunt
Julian Ibes
Alexander James
Daniel Leone
Diogo Montenegro
Puwanat Putoya
Sharif Reid
Jerome Shanklin
Franklin Turner
Antoine Weatherspoon
Fitness
Jaclyn Baker
Missy Truscott
Aurika Tyrgale
Figure
Maude Exantus
Nicole Zenobia Grahm
Carparelli Luana
Neli Mitreva
Kiah Tiller
Ronshende Whittington
Wellness
Yarishna Ayala
Vanessa Bernardo
Casey Delong
Daisha Johnson
Ladonna Jones
Celeste Morales
Lorena Ragusa
Tracy Williams
Bikini
Maureen Blanquisco
Jessica Nicole Dolias
Alessia Facchin
Eli Fernandez
Nittaya Kongthun
Crystal Leigh
For more news and updates, follow Generation Iron on Facebook, Twitter, and Instagram.
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.
How The Snatch Pull Works To Boost Your Powerlifts
This exercise will work the fundamentals of strength and improve a powerlifter’s ability to lift big weight.
While many of us powerlifters focus on the big three exercises, being the bench press, squat, and deadlift, it is important to start looking towards other exercises that can really work to help improve our strength goals. Working on other exercises can enhance growth in other muscles, as well as work the same muscle group differently to target a certain way of growth.
What you’ll find is that smaller stabilizer muscles will get work done as well which will help assist those larger muscles as you start to increase in weight. The snatch pull is a technical exercise that is vital for Olympic weightlifters and one to really help boost your powerlift.
The purpose of looking towards other exercises to enhance your powerlift is that you want to try and increase the speed and height of the movement, as well as your overall ability to perform. Not only will this give you a serious boost during that one rep max, but as you continue progressing through training, you will add more weight, sharpen your technique, and start to build that physique you want most.
An exercise like the snatch pull allows you to work on mechanics which is vital for keeping you in the gym and away from injury, while also providing you the benefit of getting some great work done to feel accomplished.
Let’s take a look at the snatch pull and see just what this can do for your powerlifts. Even for those not looking to enhance their powerlifts per say, you can still benefit from performing an exercise like this. Improving our overall training needs is important and this exercise can help us achieve just that.
What Is The Snatch Pull?
The snatch pull is an exercise used by Olympic weightlifter to help build strength, speed, size, and a host of other aspects to their training vital for competition. For those looking to improve their snatch, this is a great way to nail down the fundamentals and work on a consistent movement to tackle any issues that may arise when performing any of these big lifts. As a way to help lifters learn how to properly use and move with the bar, while perfecting mechanics of these exercises which require a lot of weight, with the snatch pull you are one step closer to that Olympic performance (1).
Muscles Worked
For the snatch pull, you get a lot of lower body work, as well as some upper body muscles during the pulling portion. When it comes to some of the variations around, different muscles may be used at different times, but on the whole, this is a pretty great exercise to give your whole body a challenge.
Benefits Of The Snatch Pull
Build Muscle For Increased Strength & Power
With this exercise, you really start to build that strength and power you desperately seek. With a real challenge, the snatch pull allows you to grow and build serious muscle to aid in running faster, jumping higher, and having more all-around power when it comes to shorter movements. This will also help with other bigger, more staple lifts.
Promote Explosivity
As an exercise that requires a certain degree of explosivity, what you’ll find is that all other movements you perform will see an increase in this explosive power. For powerlifters and other sport specific movements, this will prove to be a huge boost to your overall performance and increased explosive power can give you the edge up on many of your opponents (2).
Work On Efficient Movement
This exercise requires a need and care with the utmost form and through doing so, you develop a sense of efficiency that can be seen with many movements. Working on technique is vital for progressing in a healthy and worthwhile way with all exercises and this is just one example of how much focus is needed to tackle this exercise. The more efficient and technical you are, the more weight you can toss on that bar to start lifting even bigger amounts (3).
Simple To Learn
Putting weight aside, this exercise is simple to learn and can be done with just the bar. For beginners, it will really work to establish form which will pay off in the long run as you progress in your training. It will also work to diversify your workouts offering more variety to keep you engaged. As you grow more advanced, toss on more weight and really start to see that muscle growth develop while other areas of your routine improve as well.
How To Perform This Exercise
Here are the steps to performing the snatch pull exercise:
Start with the barbell on the floor and place your feet just under the bar. Your torso will be in the middle of your knees as you brace your core and look for a tight low back. Your arms will slightly wider than shoulder width apart and you want your hands ahead of your elbows. Using your legs, drive the bar up, almost like an upright row, but once you get towards the top, shrug your shoulders and raise up on your feet. As you lower to the ground, gently bend your knees and with a controlled motion, bring the weight back down. Repeat for your desired number of reps.
Wrap Up
The snatch pull exercise is a technical variation and one that will really increase strength and power through precise movements. When it comes to powerlifts and elevating performance, this is one exercise to include in your routine. Looking for the best ways to advance our goals is key and through incorporating other exercises, one’s we may not have tried before, we target our muscle differently to enhance growth and lead us down a progressive road towards more gains. Try the snatch pull today and see what this can do for your powerlifting and weightlifting goals.
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
DeWeese, Brad H.; Serrano, Ambrose J.; Scruggs, Steven K.; Sams, Matt L. (2012). “The Clean Pull and Snatch Pull”. (source)
Waller, Mike; Piper, Timothy; Miller, Jason (2009). “Coaching of the Snatch/Clean Pulls Wit the High Pull Variation”. (source)
Hori, Naruhiro; Chiu, Loren Z. F.; Kawamori, Naoki (2009). “Pulling movement in weightlifting exercises from a biomechanical standpoint”. (source)
5 Banded Resistance Exercises to Torture Your Muscles into Growing
Banded Resistance Exercises You Need to Include in Your Workouts
Once you have been training for some time, a time will come when you’ll have hit the ceiling of muscle growth. Breaking a plateau can be one of the hardest things and can only be done by adding advanced training techniques to your training routines.
Using resistance bands in your workouts can add constant tension to your muscles and can prove effective in forcing your muscles into growing. Resistance bands generally are of three different types (strong, medium and light). You need to use the right one according to your strength and the exercise.
In this article we break down the best resistance band exercises that you can do at home to help effectively grow muscle. Don’t underestimate the power of a good set of resistance band exercises!
RELATED: You can also check out our list of the best resistance bands of 2021 in our official buyers guide!
Banded Leg Press
Exercises with resistance bands work best where the range of motion is vertical. Using the resistance bands on the leg press is easy, and will make the exercise feel like a completely different exercise.
You’ll need a couple of bands of the same strength for all the exercises mentioned in the article. On each side, put one end of the bands on the lift-off handles and the other end on the bars which holds the weights.
Banded Squat
Using resistance bands in your exercises will make them harder by adding resistance when the bands are expanded and reducing the tension when the bands contract. For the barbell squats, you’ll need a set of heavy dumbbells to attach one end of the bands.
Put the other end of the bands around the barbell outside the weights while the bar is racked. Unrack the bar and walk back a couple of steps so you’re in line with the dumbbells on each side. It’s important to keep an upright stance while performing the banded squats.
Banded Bench Press
If you’re new to banded resistance training, it’ll be a good idea to ask someone for a spot. The added resistance might take you by surprise as the bands completely change the dynamics of the exercises.
Place a heavy dumbbell at some distance from your chest on each side. Attach one side of the bands to the barbell and the other to the dumbells. You’ll feel the resistance while you’re pressing the weights up.
Banded Deadlifts
If you’re using medium or heavy resistance bands, you’ll be lifting around 50% of your usual weights. You’ll need a couple of heavy dumbbells on each side for performing the banded deadlifts.
Place the dumbbells on each side so that each side of the barbell is placed between the two dumbbells. Wrap one side of the band around one dumbbell and the other around the second dumbbell. The bands on each side should go over the barbell while it’s resting on the floor.
Banded Smith Machine Military Presses
Place a dumbbell on each side of the smith machine under the barbell. Wrap one end around the dumbbell and the other around the barbell. Maintain a full range of motion while performing the banded resistance exercises to get the most out of them.
It can take some time to trial test which kind of band works the best for each exercise. Perform these exercises in your next workout and your muscles will be filled with lactic acid and begging for mercy.
Do you use resistance bands in your training? Let us know in the comments below. Also, be sure to follow Generation Iron on Facebook and Twitter.
Shrug It Out: Try These 6 Exercises To Give You Massive Traps Now!
Get killer traps now!
It’s those mountains of muscle that every bodybuilder needs in their repertoire. The trapezius muscles. This area is ultimately very important to round out the other upper body muscle groups. If you want championship level trap muscles to wow the judges or if you just simply want to turn heads in the street, follow these exercises and you’ll be on your way to bigger and better traps in no time.
Importance of Building Traps
When you’re looking to build traps, most bodybuilders are simply aiming for the aesthetics, hoping to completely change your upper body by making it appear more pumped up. While aesthetics are usually going do be a major deciding factor in whether or not you dive in and start a new exercise regimen, truth be told you need to be training with multiple different outlooks in mind. You should be aiming to not only put muscle onto your traps, but strengthen the muscles as well.
The traps are a major area in the upper back that do more than just make a lifter appear massive. Another major benefit to building up your traps is shoulder stability. By strengthening the traps it means having a stronger overall back and upper body. It means that your shoulders will be able to handle even heavier loads than ever before.
Barbell Shrugs
The barbell shrug is a favorite among bodybuilders and is perfect for engaging the trapezius muscles. Grab the barbell overhand and shrug the shoulders up in controlled motions, making sure to squeeze the traps at the top of the movement.
The idea behind this is to not use too much weight while performing the action. If you use too much weight you can unconsciously force the rest of your body, your legs for instance, into the motion. Too light and your muscles won’t get the proper stimulus for growth. Like any other movement, the barbell shrug is a balancing act that requires precise and controlled movements, not only for maximum growth, but to remain injury free as well.
Branch Warren and Johnnie O. Jackson are both big fans of the barbell shrug. Jackson has some of the most impressive traps in the the bodybuilding game, period. Branch Warren explains how he trains traps in both his younger years as well as in his prime in this video.
Calf Machine Shoulder Shrug
The calf machine shoulder shrug is another killer exercise for the traps. Another great addition to your workout arsenal to really punish those muscles and start your path towards bigger and better traps. Position your shoulders under the shoulder pads so that the pads rest directly atop the traps. Proceed to shrug shoulders up towards the ears, rinse and repeat.
Kelso Shrug
This exercise targets the middle and lower traps. The idea behind having great trap muscles is to not only work the upper traps, but the entire muscle group in order to get the desired results. This also benefits for overall stability and health of the muscle group. While lying face down on an incline bench, grab hold of a barbell overhand and shrug the shoulders back, far enough to pinch the shoulder blades together.
Overhead Barbell Shrug
The last and probably most advanced shrug on the list is the overhead barbell shrug. The shoulders should be in a neutral position, for example holding the barbell overhead in a relaxed position. You then shrug the traps up and release slowly with control. It can’t be stressed enough that controlled shrugs are the key to avoid injury while performing these exercises.
But what if you don’t have a barbell or dumbbell in reach? What if you can’t get to the gym to train your traps? Are you going to sit it out on the sidelines or find another approach to get the job done?
We already know the answer to that, so save yourself the trouble and check out these bodyweight movements that will help with your back and trap development.
Why Do Bodyweight Trap Exercises?
While resistance training utilizing barbells and dumbbells can get your traps in some seriously impressive condition, the reality is that bodyweight exercises can be more beneficial to your overall trap development. That’s not to say weight training should be taken off of the table, but that bodyweight movements in general provide an athlete with a better understanding of the mechanics of their body.
Really understanding how to move the body to effect muscle growth and control is a great reason to learn body weight movements and the traps are no exception. In order to really strengthen the small muscles and understand the mechanics of the traps, performing a few body weight movements should also be apart of your game plan.
Power Push
Coming across the highly educated and talented personal trainer, physical therapist and strength and conditioning coach Jeff Cavaliere of Athlean-X, this movement is a truly awesome body weight trap exercise that will provide a great deal of muscle control and development. Starting a push up position, elbows tucked at your sides, you push up from the floor at a forty five degree angle rather than the traditional vertical motion of a push up.
The idea is to load the traps at the bottom portion of the movement and pushing up at an angle until your elbows are locked out, the muscle group once again loaded at the top portion of the movement. After a few reps of these there’s no doubt that your traps are going to be on fire.
Angel and Devil
Despite the unusual name for the exercise, this a movement that will really bring everything together to complete your trap training. Essentially the movement is very reminiscent of making snow angels, except you’ll be laying on your stomach to perform this one. Keeping your arms locked out through the entirety of the movement, the idea is raise your arms from your sides up to your head, the whole time keeping the back and traps engaged. It may seem like an easy exercise to pull off, but you’ll be feeling the burn after just a few reps.
Whether you’re looking to use this as a finisher or a superset, this exercise is sure to give your back and traps a thrashing. This one can be really torturous on the back so it’s suggested to try this one as a finisher first before putting it into the rest of your program on back day.
To see both of these movements in action, as well as some other great movements you can pull off with or without equipment, check out the video below featuring the genius Jeff Cavaliere himself.
Ultimately the idea behind these workouts is to both isolate the trap muscles in order to stimulate growth and as well as treat the upper back as whole to make the entire package stronger. Add these exercises to your workout plan and in no time you will have some strong, well built traps.
Do these workouts make the cut? For more news and updates, follow Generation Iron on Facebook, Twitter, and Instagram.
Managing Editor at Generation Iron, Jonathan Salmon is a writer, martial arts instructor, and geek culture enthusiast. Check out his Instagram, Twitter and Facebook to keep up with his antics.
Best Exercises To Sculpt Your Obliques
Help make that six-pack pop with sculpted obliques.
When we picture a perfectly sculpted mid-section, we think of that washboard six-pack that stands front and center. But your obliques are equally as important as that shredded core. Not only do sculpted obliques make you look good, but they can provide great benefits to your overall physical health in terms of preventing lower back pain and offering great overall support. For the strongest, most sculpted looking core, your obliques need as much work as the rest of your abs.
Everyone is guilty of skipping an oblique exercise here and there in order to squeeze one more exercise in for those front and center abs. While your main core is equated to a building, your obliques are the support system that holds that building in place. The building only looks good if its able to stand for all to see.
So, while the argument can be made that your mid-section gets all the attention because that is what people see, think again. Every chiseled part of your abs matter for that toned physique and stellar V-shape taper. As the largest ab muscles, your obliques should never be neglected and with strong, stable oblique muscles, your lifts and ab workouts will be more effective and efficient.
What Are Your Obliques?
Located on either side of your abs, your obliques sit between your hip flexors and lats. As an important muscle and source of connection for your abs and lower back, these muscles are responsible for bridging two of the largest and most important muscles in the body. Otherwise known as your transverse abdominis, your obliques are responsible for assisting with rotational exercises and core stabilization.
Not only will strong obliques help with overall core function with other ab exercises, but they provide a source of balance and support for big lifts like the squat (1). For help in your total body transformation, your oblique muscles deserve as much love as everything else.
Benefits of Strong Obliques
The benefits of strong obliques are also reasons to make sure you do not skip over these muscles during your ab routine. That more toned appearance you desperately want will come as a result of working these obliques more and more. As the bridge between your abs and lats, this muscle can truly make both pop and show off those hard-earned wings and washboard abs. Working your obliques will not make you bulky or overly muscular, but will in fact totally change your appearance into one of a sculpted athlete, bodybuilder, or gym fanatic.
Aside from the benefit of a sculpted appearance, strong obliques can work to prevent injuries and assist in lower back pain. In order to compensate for weak obliques, your lower back takes much more strain than it actually wants, leading to tightness and added stress with the unfortunate side effect of potential injury (2). Working to your overall performance benefit, strong obliques can help strengthen your entire mid-section, so whether it’s a big powerlifting exercise, like the squat, bench press, or deadlift, high-intensity interval circuit, or a bodyweight routine, your entire body will be balance and stable for a great athletic boost (3).
Top Oblique Exercises
Russian Twists
As a widely used ab exercise by people of all fitness levels, Russian twists are great for working the obliques. As a great exercise for control, Russian twists work to build balance and rotational strength as well as isometric core strength, since your body maintains rigid form throughout the exercise. These can be done with no equipment or modified to use a med ball, plate, or dumbbell.
How to: Start seated with your knees bent and feet slightly elevated. Keeping a long spine and an engaged core, lean back slightly as you rotate from one side to the other. If you are holding a weight of some kind, hold it out in front of you.
Side Planks
Side planks are a classic core exercise that really work the obliques for balance and stabilization. The added benefit is that your glutes, hips, and shoulders also feel this workout. Side planks will help with good posture and better movement by really working to build your core.
How to: Laying on your side, raise your hips so only one elbow and your feet are touching the ground. Make sure your body is in a straight line from your head to your feet and really engage your core to stay balanced and firm.
Single Leg Toe Touches
Single leg toe touches work for overall balance and strength and work your obliques while also hitting your hamstrings and hips. As a simple movement, this is a convenient exercise to target your obliques and really ensure great growth in strength, balance, and coordination.
How to: Lie on your back and engage your core. Lift one leg and the opposite arm and bend upwards to touch them. Lower back down and repeat the same motion with the opposite arm previously used and the opposite leg as well.
Bicycle Crunches
Bicycle crunches are one ab workout that really works for body movement. Combined with a healthy diet and cardio, these can aid in weight loss and work to build muscles in your abs and obliques. By strengthening these muscles, you will work to add better movement to a host of other activities.
How to: Lying on your back, bend your knees at a 90-degree angle and put your arms on your head with your elbows out. Engage your core and twist upwards touching one elbow to the opposite knee. Straighten out your legs and repeat this movement with the other arm and leg.
Dumbbell Side Bend
Side bends in general are great for working your mind-muscle connection, as well as overall core strength and spinal mobility. Adding a dumbbell or a plate will only strengthen your obliques even more and for those who struggle to get up and down from the floor easily, these are a great standing oblique exercise.
How to: Stand tall with your shoulders back and core engaged. Holding the weight in one arm, slowly tilt downward toward the side with the dumbbell. Slowly return to standing straight and repeat for your desired number of reps.
Wrap Up
While our obliques are often overlooked, they provide great benefit for our overall core strength and toned physique. As a large abdominal muscle and bridge between our abs, hips, and back, it is important to work this muscle as equally as the others to avoid unwanted pain and to improve balance and stability. Don’t neglect this powerful muscle and see your overall growth and physique shine by working your sometimes overlooked yet always important obliques.
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
Martinez, Amy; Brookbush, Brent (2020). “Internal Obliques”. (source)
Kravitz, Len. “Super Abs Resource Manual”. (source)
Olson, Michele (2013). “Core Strength: The “Anatomy” of Investigating Abdominal Exercises”. (source)
Joseph Baena Shares His Old School Workout Inspired By Arnold Schwarzenegger
Joseph Baena takes more inspiration from his father, Arnold Schwarzenegger, as he shows off his old school bodybuilding workout.
Over the years, Joseph Baena has been turning heads in the bodybuilding world. Perhaps initially known best simply for being Arnold Schwarzenegger‘s son, Baena has been building even more attention as he’s slowly sculpted an impressive bodybuilding physique of his own. Certainly the genetics are working in his favor – as his physique has begged the question: will we ever see Joseph Baena compete in bodybuilding.
We may not have an answer to that at the moment. But we do know that Joseph Baena has continued to build his identity as a bodybuilder and lover of fitness. Physique updates often grab attention and headlines. And while Baena certainly gained some genetic graces from his father, he is certainly putting in the hard work on his own merits.
So it’s even more exciting that Joseph Baena recently shared his workout routine with Men’s Health in an extensive cover story. Taking a page from his father, the workout is clearly inspired by the Golden Era of bodybuilding. Let’s break down Baena’s journey towards a muscular physique and his workout below.
How Joseph Baena Discovered Bodybuilding
Joseph Baena first found an interest in weightlifting and bodybuilding through competitive swimming. Shortly after, Arnold Schwarzenegger gifted Baena a copy of The Encyclopedia of Modern Bodybuilding – which, of course, was written by Schwarzenegger himself. The two then started training in the gym together. What better training partner can you ask for than 7x Olympia champion Arnold Schwarzenegger?
And while his father is a major inspiration and motivational factor in Joseph Baena’s growing physique – he also clearly is looking to put his own modern spin as he continues to train. In speaking with Men’s Health, he had this to say about his journey into bodybuilding:
“My father really inspires me… he kind of created the ideal physique for most people… do I want to have the same physique? I don’t know if I can.”
It’s clear the Joseph Baena has a bit of humorous self-deprecation in talking about his own physique. A clear difference between his father’s cocky attitude as seen in Pumping Iron. Regardless, the true message is in the physique and the hard work put into training.
Regardless of being Arnold Schwarzenegger’s son – this workout and his latest physique updates prove that he is a man who is willing to put in the hard work for impressive muscle. And more than that – he’s bodybuilder in the truest sense of the word. He has a passion for weightlifting.
Natural Bodybuilding Champ Proves Passion for the Sport With Over 13 INBA PNBA Tattoos
Ken Ross is a die-hard INBA PNBA athlete with tattoos to prove it.
Ken Ross is an INBA PNBA athlete who loves two things: tattoos and natural bodybuilding! As a 54-year-old INBA PNBA competitor, Ken Ross is one of the most passionate natural bodybuilders out there. He’s an Australian INBA PNBA natural bodybuilder in Canberra, Australia. Ross is in the INBA PNBA Hall of Fame and an avid promoter of the INBA PNBA. Ken Ross’ love for the INBA PNBA started with an excellent first impression. Ross expressed:
“ I started with the INBA PNBA in 2007 and quickly learnt [sic] that the owners, the Kakos family, were honest and ethical people that are totally dedicated to natural bodybuilding, and its core values. I wanted to be a part of that family and the worldwide phenomenon which is INBA PNBA Global. Until I die, I will remain loyal to INBA PNBA Global and the Kakos family.”
INBA PNBA Tattoo Master
https://www.instagram.com/p/CYMonB2P38u/?utm_source=ig_web_copy_link
Ken Ross has competed in a staggering 118 INBA events across 13 countries – an INBA PNBA world record! And this raving natural bodybuilding fan and competitor has tattoos to prove it! It’s no surprise that Ross dominates the Men’s Ink/Tattoo division.
On his back, he’s got tattoos of the flags of the 13 different countries he’s competed in – Australia, USA, New Zealand, United Arab Emirates, Italy, Slovakia, Hungary, Netherlands, South Korea, Czech Republic, South Africa, Greece, and India. Also, Ross has the INBA Global, PNBA Pro, and Natural Olympia logos tattooed on his body. As well as title tattoos, including 3x INBA Natural Olympia Gold, 3x INBA Natural Universe Gold, and 2x INBA Asia Pacific Gold.
Brief Competition History
INBA PNBA Natural Olympia: 8
INBA PNBA Natural Universe: 6
INBA PNBA World Championships: 6
Ross’ Current Natural Bodybuilding Roles
Below is an overview of how Ken Ross represents the INBA PNBA.
Director Flexr6 Fitness Solutions – global INBA PNBA comp prep, nutrition, training
Iron Man Magazine Advertising Team
INBA Southern Australia Promoter
INBA World Ambassador for Natural Sports
Bioflex Nutrition Sales Representative
PNBA Pro Bodybuilder
INBA PNBA Hall of Fame
Regarding Ross’ Hall of Fame enrollment, he said:
“Awarded at the 2018 INBA PNBA Natural Olympia for displaying integrity, excellence, dedication, spirit & loyalty toward INBA PNBA. My greatest honor in natural bodybuilding. At my acceptance speech I pledged to continue to uphold and implement these values in the future across the INBA PNBA world.”
Ken Ross Plans to Get More Tattoos
Of course, Ken Ross plans to continue competing in the INBA PNBA and spreading his love of the sport. But he also aims to get more tattoo! Ken Ross stated, “this year (2022) I will compete in 20 INBA PNBA events across 7 countries. Including two new countries United Kingdom & Argentina. I will have these flags tattooed on my back before I compete in these countries.”
One thing natural bodybuilding tries to ensure their athletes is longevity. Ross bantered, “Being a natural bodybuilder means I will win the Ink/Tattoo Natural Olympia gold medal when I ascend to the 100+ age category in 2067!”
When Ken isn’t competing/training in natural bodybuilding, you can find him coaching others to better their fitness and health and prep for shows.
Follow us on Instagram, Facebook, and Twitter for more insight from the most elite natural bodybuilding competitors!
Interview: How Colts LB Darius Leonard Went From Worst Pick To Top Linebacker In The NFL
Darius Leonard, aka The Maniac, discusses his journey to the top of the NFL and his lockdown training routine.
When Darius Leonard first entered the NFL, he was labeled by many sports news outlets as the worst pick of the year. That’s not the kind of attention you want going into your first year in the pro leagues. Fast forward to the end of the season and suddenly Leonard is ranked as one of the best. He was awarded Rookie Of The Year and is now considered one of the top linebackers in the NFL. Certainly a big change in a short amount of time – and a well deserved one at that. In our latest GI Exclusive interview, Colts Linebacker Darius Leonard describes his journey from worst pick to Rookie Of The Year and details how he’s training during the countrywide lockdown.
Speaking with Darius Leonard via our video interview call, you wouldn’t expect him to be the kind of player with the nickname Maniac. He’s causal and relaxed despite being on of the best linebackers currently playing in the NFL.
“I have two different personas,” Darius Leonard states in our interview. “When I’m on the field, I’m just that wild and crazy guy who’s just a competitor. And then when I’m off the field I’m just a polite guy, respectful, who’s going to talk to anyone he can.”
That’s the kind of class you want in a top NFL player. He’s aggressive on the field and gets impressive results – but he also represents himself and the sport with candor and respect. But don’t let that fool you, he’s a freight train on the field that seems truly unstoppable. He has a career combined total of 244 tackles and he’s only now just about to start his third year. He’s parlayed his success on the field into a successful social media presence with hundreds of thousands of followers. He’s ready to take over the world.
A celebratory pose of Darius Leonard on the field (above).
Of course 2020 is no longer an ordinary year. With the world in crises and the current state of nearly all professional sports in jeopardy for the year, things are still very uncertain for what will happen come the fall and the start of the new NFL season. As of right now, there are no official plans to stop or slow down the season. The NFL has the luxury of not starting until much later this year – so a lot can change.
That being said, this period of time is still an important one for the players and certainly for Darius Leonard. With facilities and gyms closed around the country – how is Leonard keeping himself on point for the upcoming season? How will The Maniac maintain his momentum of becoming the best in the NFL if the entire world is stunted by a society halting crisis?
Again, Leonard keeps his cool and maintains his casual and logical demeanor, not very befitting of the name Maniac. He understands that people’s health comes first and that whatever happens with this season, he will understand that world healing comes before the NFL.
On top of that, he’s honestly not too worried as he’s still able to train at his home. The NFL has sent some equipment for him to train with. He honestly see this as returning to his roots of how he prepped and trained back before his time in the NFL. It’s what got him there in the first place. So he’ll certainly be ready to go whenever things return back to normal.
“The NFL sent some weights and stuff for us to use. And you know I’m from the country so that’s nothing new to me,” Leonard casually states.
“I didn’t have much equipment growing up anyway. I just went back to everything that – my foundation. Pulling tires, pushing tires, flipping tires, running around the field. Working in the yard. That’s the stuff that built me into who I am now. So I just went back to it.”
Darius continues to go into detail about his training regimen and how strength and athletic training differs from the kind of training bodybuilders focus on for competitions. This may be an obvious difference in training tactics – but it’s certainly fascinating to see how one of the top pros in the NFL handles training and prep compared to the top pros of bodybuilding.
We also touch upon a few other topics such as what year a football player hits his prime int the NFL compared to other sports and about the controversial topic of concussions in the sport. Specifically after the film Concussion brought a lot of scrutiny onto the NFL upon its release in theaters.
Ultimately, Darius Leonard ends off our interview focusing on the positives. How grateful he is to be an all star football plater in the NFL only about to start his third year. The younger version of himself would never believe it to be true – as it’s all he ever wanted for his future. He made that future a reality – and how he has his eyes on the Super Bowl. Based on how he’s handled everything else so far – we wouldn’t be surprised to see that coming some time soon.
You can check out our full GI Exclusive interview with Darius Leonard above.