Tag: Bodybuilding
Liver King Slams Critics Who Claim He Is On Steroids, Reiterates He Is All Natural
Brian Johnson, aka Liver King, addresses natty or not speculations.
After much fan speculation, Brian Johnson, also known as Liver King, has officially responded to whether or not he is natural or using steroids. Over the past year, Liver King exploded onto the scene. As of the time of this writing, he has 1.1 million followers on Instagram. Liver King’s key to viral success? He promotes an “ancestral” lifestyle – meaning he tries to live like our ancient forefathers by hunting for his meals, eating raw organ meat, and living purely off the land.
Of course, his massive physique alongside his “ancient all-natural” way of living has drawn some criticism and speculation throughout the bodybuilding community. Is it truly possible that Liver King has amassed such muscle without the use of PEDs? Not only has the Liver King responded to such speculation – he also mocks the entire “natty or not” culture in a recent Instagram video.
Derek Dufour has been managing all digital operations on the Generation Iron Network for over six years. He currently manages a team of editors, writers, and designers to provide up-to-date content across the GI Network.
Super Bowl Challenge: Bodybuilder VS Football Players Face Off On Bench Press
In honor of the Super Bowl this coming weekend, we are republishing this archived story showcasing a bodybuilder vs football players facing off on the bench press.
The Test Football Academy is back with another edition of their Bodybuilder vs Football Player bench press challenge. IFBB pro Joel Thomas will be facing off against Test Football Academy graduate Terron Beckham and Utah State Offensive lineman Kevin Whimpey. The challenge is simple: 315lbs for reps.
In previous years, Joel was very dominant and he seemed to be the favorite among most of the staff heading into this competition. All the athletes completed their warm ups, then, since Joel is reigning champ, Kevin and Terron did rock-paper-scissors to decide who would go first. Terron loses and is first up on the bench.
Terron starts repping and immediately it’s clear that 1. He’s very strong 2. This competition is being juded by a ‘soft lockout’ system – no IPF judges here. But strict repetition criteria are no fun anyways, and Terron reps out an impressive 17, the last of which was a real grinder towards lockout.
Next up on the bench is Kevin. He knows he needs to beat 17 reps. When he begins repping, he presses so explosively that the weight is literally bouncing off his chest. This serves as a creative advantage for as long as he can maintain it. Kevin knocks out an impressive 25 before failure. Last up on the bench comes the reigning champ Joel. He mows through a shocking 36 reps, resting at lockout before each of the last two.
Everyone was in good spirits after, the football players teased Joel on his shorter reps, and without a doubt, long football arms do drastically increase the range of motion.
Of course, at the end of the day this is a supplement ad, not a serious competition but it is fascinating to witness different elite athletes measured under one criteria. The difference in quality of repetitions was clear- with the football players being far faster and more explosive- but with the bodybuilder clearly more used to moving barbells under consistent tension for an extended duration.
For the full video of the competition, take a look below.
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Talking Huge With Craig Golias: Will Ronnie Coleman Ever Stop Training?
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Craig Golias reacts to Ronnie Coleman’s latest training video and muses over whether or not he will ever stop training in his life.
Welcome to another episode of Talking Huge – a weekly digital series in which Craig Golias talks in-depth with Vlad Yudin on the latest trending topics in bodybuilding. Raw, honest, and uncut – Craig Golias shares his opinions on all things bodybuilding. In this episode, Craig Golias reacts to the recent deaths in bodybuilding, Big Ramy vs Larry Wheels armwrestling, and Ronnie Coleman’s latest training video update.
Unfortunately, there were reports of three bodybuilding deaths since the last time we recorded Talking Huge. So we start off this episode on a somber note to reflect on those we lost and to get Craig Golias’ reaction. After that we jump into more viral topics such as Big Ramy’s recent arm wrestling match against Larry Wheels. Was it legit or just a staged video for fun? We also talk about Blessing Awodibu working with George Farah. And we cover the recent viral video of Ronnie Coleman training. It’s a jam packed episode so let’s jump right into it.
Blessing Awodibu teams up with George Farah
George Farah is considered by most to be a legendary guru and coach in the sport – including Craig Golias. He has had his hands behind many champion bodybuilders. In his more recent years, he also updated his coaching style to focus more on longevity and health. His argument is that he can still help build massive bodybuilding champions without taking some of the more modern risks that we see in today’s bodybuilders.
Blessing Awodibu is a bodybuilder who has a lot of hype and potential behind him – but ultimately fell a bit short when he finally appeared at the New York Pro 2021. He’s now taking a short break to focus on building up better and coming back to the stage with a vengeance. It seems that George Farah is a part of that plan.
Craig Golias sees this as nothing but a very good thing for the rising star. Blessing Awodibu can see some major improvements with the help of a legend like George Farah. It will be interesting to see how he stacks up the next time he competes.
Ronnie Coleman’s latest training video – will he ever stop?
Ronnie Coleman made waves this past week by posting a new training video showcasing some seemingly increased gains. This is, in some ways, surprising due to not only his age but also the many injuries and issues he suffers in his back and hips. Which begs the question – will a legend like Ronnie ever stop training?
Craig Golias reacts to this idea. Can someone as in love with lifting ever hang up the towel for good? Will we ever see legends such as Jay Cutler, Ronnie Coleman or Dorian Yates stop training completely? Craig believes that it’s too deep in their DNA to ever fully stop. Of course many of these athletes have trimmed down – but they don’t pull away from the gym completely.
Craig Golias himself can’t imagine ever fully stopping. Having dealt with his recent injury over the past year or so – he’s had to pull back. But he can’t imagine ever pumping the breaks completely.
Wrap Up
You can check out the full conversation in the latest episode of Talking Huge above. Watch Craig go into full detail about additional topics such as Big Ramy vs Larry Wheels and the recent deaths in bodybuilding this past week plus more! Make sure to check out Talking Huge every week on Friday – only on the Generation Iron Fitness Network!
Jay Cutler Reflects On Who Is The Greatest Mr. Olympia Of All-Time
Jay Cutler decided to discuss the debate when it comes to the Olympia.
No matter the sport, there is a fascination on who the greatest of all-time is. Tm Brady or Jim Brown, Barry Bonds or Babe Ruth — it does not matter the era or position of the athlete. The same can be said about bodybuilding. The Olympia is the biggest event in bodybuilding. This is an honor that many have held and many more are vying for. When thinking about the history of the competition, it is normal to think on who the greatest champion is. Jay Cutler recently weighed in on this topic and gave his opinions.
Cutler is a four-time Olympia champion and one of the legendary bodybuilders in the history of the sport. On a recent episode of Cutler Cast on his YouTube page, Cutler discussed the topic and began with the greatest bodybuilder of all-time, Arnold Schwarzenegger. Despite his greatness, Cutler explains how some may be losing sight because of the times changing.
“There was no one better but obviously Coleman broke the record from Lee Haney. As we get further down the road, people lose track of the original generation.”
When Schwarzenegger was at his peak, he displayed a physique that no one had seen before. He did so without the phenomenon that is social media. Bodybuilders like Cutler himself, along with Ronnie Coleman and Phil Heath, were able to take advantage and gain a larger following because of social media sites.
Schwarzenegger was unbeatable from 1970-1975 winning six consecutive Olympia titles. He added another in 1980 to make it seven for his career. Schwarzenegger was one of the pioneers of bodybuilding and really brought it into the light. Cutler also discussed the level of competition and how he would like to hear it from someone who was there.
“At the time, he was pretty damn good, dude. To win seven, you know. I mean the competition I’ve heard at that time, Arnold didn’t have to defend his title against anyone. People don’t know that. I would love the historians to chime in on this and tell me how many Olympias Arnold won without a competitor against him.”
Coleman and Haney are tied for the most Olympia victories in history with eight a piece. Despite the great success, Cutler is a fan of Dorian Yates and what he was able to bring to the table.
Yates won six consecutive Olympia titles from 1992-1997. On stage, he displayed a well-rounded physique where it was difficult to find any flaws.
“Dorian Yates, I would say, he freaked me out more than Ronnie Coleman did,” Jay Cutler said.
“When I saw Dorian Yates and how big his back was and the calves and everything, I remember seeing him and thinking ‘gosh, how can someone get this big.’”
Cutler continues by explaining the freak that Coleman was but believes Yates was larger on stage and it began with his lats.
“Ronnie Coleman’s probably the biggest specimen. Let’s put it this way. Ronnie had the best back, the best double bicep,” Cutler said.
“Dorian Yates was so wide. His lats bro were, there was nothing like it. I couldn’t believe how developed they were. If you compared their lats, Dorian Yates’ lats blew away Ronnie’s, in my opinion. Ronnie Coleman had more detail, which is just like Phil Heath did.”
Jay Cutler did not give a definitive answer when talking about the greatest Olympia winner of all-time. It is a subjective topic that has many divisions because some athletes are stronger in certain areas on stage. It is clear that Cutler was a fan of Yates and acknowledged the behemoth that was Coleman. Also, Schwarzenegger always has to be brought up in the discussion.
As for a definitive answer, there is not one. This will remain a conversation for bodybuilding fans around the world to have for years to come.
For more news and updates, follow Generation Iron on Facebook, Twitter, and Instagram.
How The Sit-Up Bench Builds Abs & Reduces Injury
The sit-up bench is one piece of equipment to use at the gym or add to your home gym for some serious muscle growth and support.
When it comes to the gym, or even or home gyms, having machines and other pieces of equipment can be vital for our success. While these machines, like a bench, may be expensive, it is wise to look towards functionality as a way to decide on just how worth it the purchase would be.
Something that allows for a variety of exercises and is multi-functional is obviously better than something more isolated-focused, but what you’ll find is the versatility of many of these machines will allow for numerous exercises anyway. The sit-up bench is one such machine that can prove worthwhile for your gains and allows for a host of exercises to be performed on it. Looking into some of the best sit-up benches isn’t a bad idea.
While the sit-up bench may be most commonly known for its ability to really enhance your ab growth, it is important to realize that other parts of you can benefit from this. Your pelvis, hips, and low back are just a few that can really benefit from the design and movements required on the sit-up bench as you really work for a great physique. As a versatile and efficient machine to have in your home gym, look no further than to a high quality bench to really enhance your goals with the features offered so you still look thick.
Let’s take a look at the sit-up bench and see just what this machine can do for us. From what it is, to the many benefits, and some great exercises and variations to try while using the sit-up bench, you won’t be disappointed with the results.
What Is This Machine?
The sit-up bench is mainly an abdominal machine designed to promote proper form, especially when performing sit-ups. What it does is provide great support and stability by limiting pressure on your back and minimizing the chance at injury given the way this supports your thick frame. Very convenient to place anywhere at home and this bench is simple to learn and use, making this piece of equipment a stellar addition to any of your workout routines as you seek variations with any amount of weight during the sit-up (1).
Benefits To Big Abs & Injury Reduction
The benefits of this machine are largely centered around muscle growth and injury prevention, but overall, this would be one purchase you won’t be disappointed in as it will enhance your sit-up. When looking to invest in your health and fitness, you can’t go wrong by adding a multi-functional tool into your repertoire.
The benefits of the sit-up bench include:
Muscle growth: Work to build abdominal muscle in a controlled and efficient way for all muscle groups with any given weight for your sit-up.
Protect against injury: Limit the risk of hurting yourself thus keeping you firing on all cylinders.
Versatility: Allows for a host of exercises to be performed and can be placed anywhere in your home for a decent price with easy assembly.
Adjustable: You can find comfort in knowing your body will be properly placed on the machine with its adjustable capabilities for this bench.
Burn some calories: Like any exercise, this will allow you to burn those calories you want gone.
Two of the biggest benefits to the sit-up bench are its ability to build those abs to sculpt that desired six-pack and work to reduce injury so you no longer have to deal with any unnecessary pain.
Build Those Desired Abs
We all want that shredded aesthetic, especially in our mid-section. It is important to have a good ab routine placed into your workout regimen to really fire up your core so you get each muscle to pop and a sit-up can help. Since this machine allows for a variety of exercises aside from the sit-up, you really get the chance to strengthen all areas of your core, including your obliques, upper and lower abdominals, and any smaller muscles that may be overlooked. This bench machine is a great way to work on targeting and toning your abs so you’re one step closer to that desired physique with the benefit of being in all kinds of positions.
Reduce Injury
The way this bench machine is built is to provide comfort as you really grind away. With padded back support and other structural benefits, this machine will work to provide great support and stabilization as you work out stress free. Too often do we find ourselves in our workout and something starts to hurt. Many of us know the difference between muscle soreness and real pain and this machine will help alleviate that fear so you can really challenge yourself and see the growth you want most (2).
Exercises To Perform On This Machine
While there are a variety of exercises to perform on this machine, we wanted to list a few to get you started. The traditional sit-up is as staple, but there are so many others to work to boost that physique so you see the desired gains you want start to take shape. With this bench being adjustable and solid as steel, it made it that much easier to find many positions with little assembly and maximum utility.
Russian Twist
This is a great exercise to target your obliques and work on that V-shape to give you a shredded aesthetic and great features. While on the bench, you rotate from side to side, really feeling the burn in your obliques as you engage your core, different than the sit-up.
Leg Lifts
Leg lifts are great for working those core muscle deep inside that offer good support to your spine and low back. Face the other direction so your hands grab the bar normally where your feet would be and your back is flat on the pads of the machine. Raise your legs to a 90-degree angle as you brace your core and use the handles for support.
Trunk Extensions
Trunk extensions will work to strengthen your back (3) and will require you to be flat on the bench, like a board as to not hyper extend. As you lay face down on the bench, slowly lift your chest as far as your free range of motion will allow and then return to the starting position.
Wrap Up
The sit-up bench is a great machine to use either at the gym or to include in your own for the features it offers, like pads. With great benefits to strengthening your core and allowing for support to prevent injury, this durable and versatile bench machine allows you to perform a variety of exercises while providing comfort as you grind away in the seat. Check out some of the best sit-up benches and really see what this can do for you as you seek that shredded aesthetic and those six-pack abs.
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
Baz-Valle, Eneko; Schoenfeld, Brad J.; Torres-Unda, Jon; Santos-Concejero, Jordan; Balsalobre-Fernandez, Carlos (2019). “The effects of exercise variation in muscle thickness, maximal strength and motivation in resistance trained men”. (source)
Miles, M. P.; Clarkson, P. M. (1994). “Exercise-induced muscle pain, soreness, and cramps”. (source)
Ridder, Eline M. D.; Danneels, Lieven; Vleeming, Andry; Vanderstraeten, Guy G. (2015). “Trunk extension exercises: How is the trunk extensor muscle recruitment related to the exercise dosage?”. (source)
16 Squat and Deadlift Variations You Should Know About
Squat and Deadlift Variations You Should Know About
Squat and deadlifts are two of the most dominant compound exercises. These two exercises are also some of the most functional movements. You’ll find these exercises in almost every kind of training discipline be it bodybuilding, powerlifting, CrossFit or any other.
Performing the vanilla squats and deadlifts can cause you to hit a plateau. A great way to break through the glass ceiling is to try new variations of the exercises. There are enough variations of these exercises to keep you entertained for months.
Squats
Back Squats
Back squats are the conventional and most common type of squats. Based on your mobility, you could perform all types of squats with a high or low bar position. In the high bar position, the barbell sits on your traps, and in the low bar position, the barbell is placed on your shoulder blades.
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Front Squats
In the front squats, you place the barbell across the front side of your shoulders. The front squats are quad dominant as you need to maintain an upright position throughout the exercise.
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Box Squats
If you’re don’t have the mobility and are not comfortable going ass-to-grass in the conventional squats, the box squats can help you by squatting to the desired depth and develop explosive strength in the squat movement.
Sumo Squats
Sumo squats are wide-stance squats which primarily target the hams, glutes and inner thighs. The range of motion while performing the sumo squats is considerably smaller as compared to the conventional squats.
Narrow Stance Squats
Narrow stance squats are the opposite of sumo squats. In this variation, you have to place your feet next to each other. Doing so targets your outer thighs and helps in building the outer quad sweep.
Frankenstein Squat
Frankenstein squats are an advanced level squat variation. To perform the Frankenstein squat, you need to extend your arms straight forward and place the barbell on the “shelf” created in your shoulders. The Frankenstein squat teaches you the proper positioning of both the bar and your body during the clean and front squat.
Goblet Squat
If you’re suffering from a back injury and are not comfortable performing the barbell squats, the goblet squats can be a lifesaver. Hold a dumbbell next to your chest while performing the squats to target your quads.
Zercher Squat
Zercher squat involves holding the barbell between the crook of your elbow while squatting. The Zercher squat increases glute and quad activation. It improves the front squat and even works the biceps.
Deadlifts
Conventional Deadlifts
Conventional deadlifts are the most common type of deadlifts which involves standing with a shoulder width stance and holding the barbell with a shoulder-wide snatch or a mixed hand grip.
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Sumo Deadlifts
Sumo deadlifts have the same feet placement as the sumo squats. The sumo deadlifts take your legs out of the equation and primarily focus on the upper back. Hold the barbell with a mixed hand grip while performing the sumo deadlifts.
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Deficit Deadlifts
Deficit deadlifts are for the more advanced lifters as it includes standing on an elevated surface (weight plates or a hard aerobic stepper) while performing the deadlifts. Standing on the weight plates increases the range of motion which makes the movement harder than the conventional deadlifts.
Rack Pulls Deadlifts
In the rack pull deadlifts, you lift the bar off the safety pins in a squat rack. This variation of deadlifts is great for people who have back problems and can’t perform any other type of deadlifts. You can adjust the range of motion of the movement by setting the height of the safety pins.
Trap Bar Deadlifts
Trap bar deadlifts target the traps and the upper back. In the trap or hex bar deadlifts, you hold the barbell at your sides which makes the movement easier. You should be able to move heavier weights while performing the hex bar deadlifts.
Romanian Deadlifts
Romanian deadlifts or stiff-legged deadlifts target the hamstrings. Stand with a barbell in hands and your knees locked at a slight angle. Push your hips back as you lower the barbell and contract your hamstrings. Pause at the bottom for a second and return to the starting position.
Snatch Grip Deadlifts
In the snatch grip deadlifts, your hands take on a wide grip where they are almost touching the sides of the weight plates on the barbell. The snatch deadlift is a type of Olympic lift which mainly works the hamstrings. It acts to strengthen the pull of the snatch.
Dumbbell Deadlifts
Some people are not comfortable performing the deadlifts with a barbell. The dumbbells can improve the range of motion and the resulting pump as you have better mobility with them as compared to the barbell.
Have you tried all the variations of the squats and deadlifts mentioned above? Let us know in the comments below. Also, be sure to follow Generation Iron on Facebook and Twitter.
*Header image courtesy of Envato Elements.
Natural Bodybuilding Legend Philip Ricardo Jr. Signs Multi-media Contract
INBA PNBA natural bodybuilding legend Philip Ricardo Jr. signs a multi-media deal with Generation and Iron Man Magazine.
Phiip Ricardo Jr. is the next natural athlete to sign a multi-media contract. Everyone in natural bodybuilding knows icon Philip Ricardo Jr. This legend has been in the sport of natural bodybuilding for decades and has accomplished incredible feats. He’s been with the INBA PNBA since 1988, and since then, Ricardo Jr. has won Natural Olympia on multiple occasions – 2007, 2008, 2015, and 2019. And he’s the reigning champion of the Men’s Bodybuilding Grand Masters division.
Further, he’s the next INBA PNBA natural bodybuilder to sign a multi-media contract with Generation Iron, Iron Man Magazine, and the International Natural Bodybuilding Association (INBA)/Professional Natural Bodybuilding Association (PNBA). In an Instagram (IG) post, Philip Ricardo Jr. expressed his gratitude:
“Truly blessed to be given a multi-media contract with @ironmanmagazine and @generationiron [sic] This opportunity will bless me with a bigger platform to bring more recognition to the sport of natural bodybuilding. I am truly honored and grateful to the @inbapnbaglobal_official family [sic]”
In the IG clip, Ricardo Jr. voiced:
“For me to receive this at the age of 50, unbelievable. I’m just grateful that these contracts are going out to the natural athletes. That is something that is unheard of and unprecedented. A lot of natural athletes don’t get the kind of notoriety they need. But the INBA PNBA always looks after their athletes and has been taken care of us for all these years since 1988.”
You can see Philip Ricardo Jr.’s complete IG statement and a clip of him signing the contract below.
https://www.instagram.com/tv/CZx8go3lzGm/?utm_source=ig_web_copy_link
More on Philip Ricardo Jr.
Aside from gold medals and multi-media deals with powerhouse companies, Philip Ricardo Jr. won the Harley-Davison grand prize at 2021 Natural Olympia!
People regard him to have one of the best natural physiques on the planet. Despite skeptics calling him a “fake natty.” Although, Ricardo Jr. doesn’t take offense to these comments and takes pride in these shameful remarks. Below is a Generation Iron Interview of Ricardo Jr. expressing his feelings.
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Outside of competing under the biggest stage in natural bodybuilding, Philip Ricardo Jr. is a man of God, a U.S. Marine veteran, and a family man.
Multi-media Contract Details
The natural athletes worthy enough to land a contract receive exclusive perks. Below is a breakdown of what each INBA PNBA athlete can expect.
Promotion
Brand building – digital media write-ups, social media posts, photoshoots
Special guest appearances, posing, and seminar sessions
Iron Man Magazine nutrition ads and endorsements
The INBA PNBA stated the deal 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.”
The natural bodybuilders bound to a contract are looking for professional growth opportunities and must be in good standing with the INBA PNBA. In addition, of course, the athletes will need to be cooperative with World Anti-Doping Agency (WADA) guidelines.
Philip Ricardo Jr. is well-respected in the INBA PNBA league and sport of natural bodybuilding and has done spectacularly in his natural bodybuilding career thus far.
Generation Iron wishes him much success in the rest of his INBA PNBA career! Also, congratulations on the contract!
Follow us on Instagram, Facebook, and Twitter for the scoop on INBA PNBA athletes!
Hardcore Truth With Johnnie O. Jackson: Nutrition Tips For Better Health In Bodybuilding
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Johnnie O. Jackson shares the hardcore truth about foundational nutrition tips for improved health in bodybuilding.
Welcome to the Hardcore Truth – our new podcast and digital series staring one of the strongest pro bodybuilders in the world – Johnnie O. Jackson. Known for his incredible physique, strength, and hardcore training sessions with Branch Warren, Johnnie is gearing up with a mic and camera to share his most valuable lessons from a career in bodybuilding and strength training. This week, Johnnie O. Jackson goes into detail on how to properly build a healthy nutritional foundation for your bodybuilding needs.
A bodybuilding physique isn’t built in the gym, it’s built in the kitchen. This is a tried and true statement in the bodybuilding and fitness world. But proper nutrition is also more important than just shaping your physique. Nutrition is the foundation of your health – both mentally and physically. In this day and age of vaccines and pandemics – health is certainly on people’s mind. On top of this, the many tragic deaths that have been reported in the bodybuilding industry have also highlighted a bigger focus on athlete health. That’s why in this week’s episode – Johnnie O. Jackson decided to dive head first into the most important aspects of foundational nutrition.
Johnnie O. Jackson says it best at the top of the episode. In this day and age, people simply don’t know how to properly eat. This is due to an entire system of processed foods, snacks, and (admittedly delicious) options available more than ever before. Many people eat unhealthy without even realize they are eating unhealthy. This is why Johnnie hopes to share some key foundational facts to help start changing your concept on proper nutrition.
Johnnie O. Jackson’s experience isn’t too different from many bodybuilders in the sport. He started lifting heavy in the gym, seeing results, and learned through trial and error. Due to this – he initially had no idea what he was doing when it came to nutrition and diet. Over time, he was lucky enough to make connections, work with coaches, and learn in detail the key elements needed to be a successful pro bodybuilder.
From these experiences – he also learned the importance of nutrition in general. Having a healthy diet deeply effects not only your life longevity but also your energy and your mental health. These things all contribute towards success in your other goals – whether they are bodybuilding or something else. So proper nutrition is not only important for building a big physique directly – but also indirectly via improved mood and energy as well.
In this episode, Johnnie O. Jackson does not break down a specific bodybuilding optimized diet for becoming a champion. Instead, he focuses on the core elements of nutrition to improve your health. These tips should be underneath and consistent as you also optimize your own bodybuilding diet. Johnnie discusses his personal experiences of how he breaks up percentages of protein, carbohydrates, fat, and so on. He also focuses on the importance of hydration, and finally the importance of vitamins.
Sadly, humans in today’s world often don’t get the vitamins they need via all natural means. So supplements can be very important. For example, the average adult gets much less vitamin D due to our lives (mostly) taking place more and more inside. So there is an extreme importance in ensuring we have enough vitamin D in our diets. This is just one example Johnnie goes over in this episode.
You can watch Johnnie O. Jackson go into full detail about his nutrition and diet tips by watching the latest episode of Hardcore Truth above. Make sure to stick around every Thursday for new episodes!
Phil Heath Looks Monstrous During Chest, Shoulders, and Tricep Workout
Phil Heath continues to look huge during his days off the stage.
Phil Heath has not competed since the 2020 Olympia but he has remained active in the gym. The 42-year-old bodybuilder has been rumored to make a return to the stage since that Olympia competition, where he finished third, but there is no plan as of yet. This does not mean that Heath is done training. He continues to look huge in a recent video sharing an incredible workout routine.
Heath took to Instagram and his YouTube page to share the workout. He focused primarily on chest but sprinkled in some shoulder and tricep work throughout the routine. Heath used machines and discussed they importance of eccentric work.
“You can be hungry for greatness but that ain’t good enough! YOU HAVE TO BE FN STARVING!!! STOP LOOKING FOR COMPETITION TO PUSH YOU! LOOK IN THE DAMN MIRROR BC THAT PERSON YOU SEE IS GOING TO BE THE REASON YOU WIN OR FAIL! #7XMROLYMPIA #PHILHEATH”
Phil Heath began the workout with supersets of seated chest flyer and seated presses. This was a bit of a warmup before he started to intensify his actions. This continued with inclined bench presses but Heath decided to use a machine. He usually performs this movement on the hammer strength inclined bench press.
Heath continued with another superset of pec deck flies and seated chest press. This was a set to hit the lower chest and he did not take much time between for rest. Seated chest flyes completed the chest portion before moving onto shoulders. Lateral raises and front raise medleys were the two sets on the schedule for Heath.
During his career, Phil Heath was a monstrous competitor and this has continued during his time off the stage. He has the second most Olympia victories in history with seven. His last title came in 2017 before being named the runner-up in 2018. Heath took the 2019 competition off before finishing third in 2020.
Heath ended his day with tricep pushdowns with a V-bar before giving some insight on training. He might not return to the stage but Heath’s passion and knowledge of bodybuilding is still there. This gives him a chance to share his wisdom with the next generation.
Fans will still continue to hope for Phil Heath to return to the stage but it seems like a long shot at this point. Now, he is focused on sharing huge workouts for others to try. This will allow him to help change the fortune of others and continue to improve the sport of bodybuilding.
For more news and updates, follow Generation Iron on Facebook, Twitter, and Instagram.
Pro Training: 6 Remedies For A Stubborn Upper Chest
Train Like A Pro.
You can’t have too much upper chest. One of the most impressive areas in bodybuilding, you want your chest swole and the muscle walls thick. By now you’ve probably done all the incline exercises and hit the peck deck on a masochistic level, and still, nothing.
What you don’t realize is that there’s a method to working smart, not hard, and even if you’re doing everything there’s a few little tricks of the trade that will you give you maximum reward for minimal sacrifice. That’ the type of math we like over here at Generation Iron.
Tip #1: Train supporting muscles
In the words of the great Jay Cutler, you’ve got to train the whole pec. Many builders get caught up training only the upper pec but in reality the pectoris is one big muscle. If you train the whole muscle, the whole muscle will grow, inadvertently getting the upper pecs big in the process.
Tip #2: Train on an incline
With tip #1 being said, it also helps to train on an incline. While you do have to train the whole muscle, it must be combined with specialized angles or exercises for the particular muscle you want to grow. It’s important to train incline while your fresh in order to move the most weight.
Tip #3: Do exercises in close succession
If you do two incline exercises, change the angle. Try a press from 45 degrees, and then another from 20 degrees. Do this in close succession to really break the muscle down for more solid gains.
Tip #4: Concentrate on the tension
When training to boost up a specific area, you want to concentrate on the tension of the exercise from beginning to end. Pro’s like Jay Cutler and Flex Lewis recommend concentrating on the upper pecs and feeling the tension throughout the whole movement. When the tension stops, that’s when you stop and begin the negative portion of the exercise. This increases TUT (time under tension) which increases muscle growth.
Tip #5: Negatives and forced reps
adding slow negatives and forced reps onto the end of a set is a small change that can make a big difference. On the last couple reps, try going back down to starting to position as slow as possible, adding that extra little bit of TUT at the end. If you’re feeling really froggy, try pushing out a couple of forced rep with a partner to really blow out your pecs.
Tip #6: Stretch
Your high school gym teacher was right. No, not about Abba being the best band of all time, but stretching will actually help with muscle growth. According to pro bodybuilder Gunter Schlierkamp, stretching your chest after a grueling workout creates an environment for it to grow.
Make it a point to try out these 6 tips next time you’re at the gym and tell us if they helped with those stubborn upper pecs. Which body parts do you need help training?
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