Tag: Bodybuilding
5 Ways To Build Monstrous Rear Delts
Image via Instagram @mrolympia08
Follow These Steps To Bring Up Your Rear Delts
Rear delts are a weak muscle group for most people. They make it even worse by not training them often. They are two major reasons why most people have underdeveloped rear deltoids. First, the rear delts are a small muscle group which most people overlook training.
The second reason is much more profound. Since the rear delts are on your back, it is hard to build a mind-muscle connection with them. Your shoulders consist of three parts; front, medial and rear. You should be training each of them equally.
1. Train Your Rear Delts At The Beginning of Your Workouts
Most people do a single exercise of rear delts at the end of their workouts. If you have underdeveloped rear delts, a single exercise at the end of your workouts isn’t going to do anything for you. If you want to bring up your lagging rear deltoids, start training them at the beginning of your workouts.
You are fatigued at the end of your workouts and won’t be able to target your rear delts optimally. Establishing a mind-muscle connection with your rear deltoids when you train them at the beginning of your workouts is easier.
2. Train Them Twice a Week
Training your rear delts twice a week is one of the most effective ways of bringing them in tune with the rest of your physique. Since your rear delts are on your back, you can train them on your back day.
You don’t need to use heavy weights while training your rear delts. Focusing on your form and maintaining a full range of motion will get you the best results. Schedule your rear delt workouts in a way that you have at least 48 hours to recover from your last workout.
3. Do At Least A Couple of Exercises
For most people training rear delts is doing one exercise at the end of their shoulder workouts. You need to be doing at least two exercise to improve your rear caps. You could perform one exercise at the beginning of your workouts and one at the end.
Doing an exercise at the beginning of your workouts will help in activating your rear delts and you will recruit them in every exercise you do. Performing an exercise at the end will help you complete the workout with a nasty pump in your rear deltoids.
4. Use Advanced Training Techniques
Just like with the other muscle groups, you should be using advanced training techniques while training your rear delts. Advanced training techniques like drop sets, super-sets, intra-stretch stretching, etc. help you in shocking the muscle.
If you perform the same exercises every time you train your rear caps, your muscles will get used to your training and will stop responding to your workouts. Use the advanced training techniques to keep your muscles guessing.
5. Use Cables
Don’t limit your rear delt gains by only using dumbbells. Using cables in your workouts can give you an edge. Cables put a constant amount of tension on your target muscle group throughout the movement.
On the other hand, while using dumbbells, you have tension on the concentric movement but have no load on the muscle on the eccentric movement. Incorporate the bent over cable rear delt flyes, cable face pulls, reverse pec deck flies in your workouts to completely smoke your rear delts.
Are your rear delts lagging? Let us know in the comments below. Also, be sure to follow Generation Iron on Facebook and Twitter.
5 Rules of Building Monstrous Calves
Build Monstrous Calves With These 5 Rules
If you were to make a list of the most undertrained and overlooked muscles, calves would probably end up at the top spot. Most people have toothpick calves because they treat them as accessory muscles.
You need to train your calves like you train all your other muscles. You should know about the unsaid rules of training calves. Calves can be one of the most stubborn muscles to develop and you need to be ruthless with them if you want them to grow.
Train Them From All Angles
For overall development of the calves, you need to train them from all the angles. Changing the feet placement on the machine targets different parts of the calves. Standing with your feet parallel to each other will target the medial calves.
To target the inner calves, stand with your toes placed apart and your heels together forming a “V”. Placing your toes together and heals apart (forming an “A”) will target the outer calves.
Switch the Intensity
You can’t expect to perform the same calf exercises in every workout and expect to see results. You need to shock your muscles in every workout for them to grow. Perform different exercises in every workout.
Change the intensity of your calf workouts by switching between light weight and high reps and heavy weights and low reps. While using light weights, perform a lesser number of sets as compared to using heavier weights.
Full Range of Motion
Most people make the mistake of lifting weights which are too heavy for them. Lifting heavy while training calves can limit your range of motion. You need to follow a full range of motion to recruit all the muscles fibers in your calves.
While performing the calf raises, your heels should be a few inches off the ground at the bottom of the movement. At the top, your feet should look like that of a ballerina standing on her toes.
Train Them if They Aren’t Sore
A rule of thumb for training calf is you can train them if they aren’t sore. Calves are relatively small muscles and need a smaller amount of time to recover after your workouts. If you have weak calves, you can take the liberty of training them whenever they aren’t sore.
You need to perform a variety of standing (legs extended) and seated (knees bent) calf exercises to optimally train your calves. The standing variation trains the gastrocnemius muscle while the seated trains the soleus muscle.
Use Advanced Training Techniques
You can take your calf training to the next level with the advanced training techniques. Use supersets, drop-sets, intraset stretching, forced reps, negative reps, and other advanced techniques to completely annihilate your calves.
You don’t have to stick to the vanilla calf training. If you have special needs, cater to them by going out of the way. If you have weak calves, don’t blame your genetics, work on your calves until they turn into full brown bulls.
How often do you train your calves? Let us know in the comments below. Also, be sure to follow Generation Iron on Facebook and Twitter.
BREAKING: Aaron Singerman Sentenced To 4.5 Years In Prison
Reports indicated that Aaron Singerman and PJ Braun had pleaded guilty as part of a plea agreement with prosecutors. Singerman and Braun pleaded guilty to conspiracy to distribute substances and to selling unapproved new drugs. Blackstone Labs LLC had also pleaded guilty to these same charge as well as one count of conspiracy to defraud the U.S. Food and Drug Administration (FDA) and to committing mail and wire fraud.
In more direct terms, this indicated that in pleading guilty, Aaron Singerman and PJ Braun have admitted to misleading customers through Blackstone Labs by marketing and selling controlled substances that were not approved by the FDA as dietary supplements. Blackstone Labs has also made these admissions while also pleading guilty to additional charges as mentioned above.
Not only were the substances marketed and sold as dietary supplements. According to the DOJ report, the substances were falsely represented as made in “FDA approved” facilities when that was not the case. FDA approved facilities are regulated to standards set by the FDA. Controlled substances, of course, would not be produced from such facilities.
Aaron Singerman’s DUI’s before sentencing
In the weeks leading up to Aaron Singerman’s sentencing, the supplement co-founder found himself running into more legal trouble while on probation. In November 2021, Singerman was arrested for boating under the influence. This resulted in the suspension of his driver’s license and a new bond condition consistent with the latter restriction.
On January 13, 2022, Aaron Singerman made headlines again, he was arrested for driving a car under the influence and causing an accident. According to the court filing, Singerman was “in flagrant violation of this court’s order and Florida law, and with total disregard for public safety, the defendant illegally drove a car, while admittedly under the influence of sleeping medication, and had a car accident.”
Federal prosecutors requested a judge revoke Aaron Singerman’s bond conditions. This came just weeks before today’s sentencing for his role in the sale of illegal products marketed as dietary supplements.
The government also requested an order that he be held without bond, pending sentencing. Singerman’s lawyer, James Durham, opposed the motion, according to prosecutors’ court filing.
Aaron Singerman and PJ Braun’s past statements on the Blackstone Labs LLC raid
Generation Iron has been following the story and interviewed PJ Braun multiple times. Generation Iron produced an original series on the life of the bodybuilding business entrepreneur. In one episode of the series, Braun detailed the experience of being raided by the federal government in 2017. You can watch that episode below:
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Aaron Singerman has also spoken with Generation Iron in previous GI Exclusive interviews. In one segment, he details his past relationship with PJ Braun and explains their fall out after the Blackstone Labs LLC raid in 2017. You can also watch that video below right here:
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This story is still developing. Generation Iron will continue to update as more information becomes available. For the latest news and updates please follow us on Instagram, Facebook and Twitter.
Australian Natural Bodybuilder Kris Beretov Doesn’t Let Cancer Stop Him From Being a Men’s Physique Masters Top Competitor
Images via Instagram @krisberetov_pnbapro
INBA PNBA Australian natural bodybuilder Kris Beretov earned a bronze medal in the Men’s Physique Masters division at Natural Olympia, despite battling leukemia.
Kris Beretov is a Men’s Physique competitor and appeared in his first Natural Olympia at 2021 Natural Olympia. Despite battling leukemia, Beretov earned third place in the Men’s Physique Masters class.
In 2010, Beretov was diagnosed with leukemia after undergoing a standard glucose test after experiencing diabetic symptoms. After a few months of fighting leukemia, Beretov’s mental health turned for the worst. According to Beretov, chemotherapy put his body in pain and made him very sick. That’s when Kris Beretov knew he needed to shift his mindset.
Kris Beretov started to put more time in the gym and cleaned up his diet. Within a short time, Beretov noticed a vast improvement in his recovery from leukemia treatment and mental health.
Training And Nutrition With Leukemia
Kris Beretov said in a written statement:
“When it comes to training some days are definitely harder than others. When your bones ach [sic] just getting out of bed, your struggling to keep food down from treatment energy levels are at level 1 out of 10 you have to dig deep tell yourself there are people worse if than you [sic]. Nothing is going to stop you from reaching your dream. Some days you do it for yourself other days you do it to inspire others not to give up.”
Kris Beretov avoids training with heavy weight, but he still keeps the volume and intensity high. He’ll hover in the 12-20 rep range and perform sets of 4-5 to build the physique of a top natural bodybuilder. Beretov states, “Learning how to fuel my body correctly is critical for me as I need to get the absolute most out of my training sessions & recovery to be competitive against my the athletes [sic].”
Beretov loves competing because he says the gym and the stage are the two places where people never felt sorry for his leukemia. It warmed his heart seeing his daughter draped in his first and third place medals he won after stepping on an INBA PNBA stage. Beretov’s love for natural bodybuilding and early success had him set new goals to strive for.
In 2019, he competed at the INBA PNBA World Cup in Sydney and came out on top in the Masters and Open division in the Men’s Physique class. He planned to attend Natural Olympia that year. But unfortunately, he had to pull out due to health concerns. That didn’t stop Beretov from stepping on the Natural Olympia stage in 2021, though.
Kris Beretov’s Road to Natural Olympia
Kris Beretov’s road to 2021 Natural Olympia wasn’t a smooth path. First, because of covid, he dealt with gym and border lockdowns. But with determination and perseverance, he made it to the largest natural bodybuilding event globally – Natural Olympia.
Kris Beretov expressed:
“The feeling i felt walking on Natural Olympia stage for the 1st time is a feeling I will never forget. Then to make a fairy tale come true, to stand on the podium in 3rd place with the Australian flag wrapped around me still feeling amazing and gives me goosebumps now. The tears of joy with my fellow competitors knowing we all did our families, supporters & countries proud. We all from all parts [sic] of the world but we are all one big family.”
Kris Beretov represents Australia, his family and friends, and anyone battling leukemia and other forms of cancer.
Check out the multi-media contracts INBA PNBA athletes are signing with Generation Iron, the INBA PNBA, and Iron Man Magazine.
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Calum Von Moger Shows Off Insane Back & Shoulders Workout
Calum Von Moger isn’t letting the social distancing lockdown stop him!
There’s no mistaking it; Calum von Moger is seeing his star rise. While he may have started out as a talented bodybuilder, the Aussie has found himself breaking into new arenas. Through Generation Iron and his manager, Edwin Mejia Jr., Calum von Moger has gained great exposure. After the successful launch of Generation Iron’s Calum von Moger Unbroken on Netflix, Calum has gone on to appear in many major trades, including a successful Gucci campaign.
Calum shared with us his at home workout as he stays fit and shredded as this pandemic still forces many to work out at home. Taking notes and seeing how the pros do it can be inspiration and motivation that it is possible to still see great gains from the comfort of your own home. Following Calum’s workouts and advice can help you see serious gains like he does.
One of the most popular up and coming bodybuilders in the world, Calum von Moger finds himself in a pretty peculiar position during this global health crisis. Like many others around the globe the bodybuilder, actor, entrepreneur and influencer finds himself in lockdown during forced social distancing. That means no access to the gym. For a professional bodybuilder it’s not an ideal situation. But Calum has stayed positive and made his situation ideal for his training and overall gains.
Full Name: Calum Von Moger
Weight
Height
Date Of Birth
245-255 lbs.
6’2’’
06/09/1990
Profession
Era
Nationality
Bodybuilder, Actor, Entrepreneur, Online Personality
2010
Australian
Like many other bodybuilders, Calum Von Moger has devised a way to train while in quarantine. In the video above, Calum performs both shoulder and back exercises showing his ability to adapt to this rough situation.
Calum Von Moger Bio
Calum Von Moger grew up in a small Australian town called Geelong. He was a skinny kid growing up. Calum’s first encounter with weights happened at age 14 when his elder brother asked him if he wanted to tag along to the gym. And by the gym, we meant an old warehouse with basic equipment and rusty dumbbells. It was here that he caught the bodybuilding bug.
His bodybuilding journey began and he quickly rose to notoriety in the bodybuilding circuit. Despite setbacks due to injury, Calum showed resilience and overcame those through a positive attitude and solid work ethic. While his road to recovery was difficult, he returned to training at full capacity and now looks incredible, as the GI Exclusive will show. Working out at home has not slowed him down one bit!
Calum’s At-Home Workout
In this GI Exclusive, Calum shares this back and shoulders workout to see the best gains possible. Despite the circumstances, he has managed to put together a great workout to see only the best gains possible. Let’s take a look at this workout so you too can get a great at-home training session to see the best gains.
The Workout
Dumbbell Lateral Raises
Front Raises with Tire
Face Pulls with Rope Attachment
With these three exercises, Calum is able to get a great pump and continue to build muscle despite all odds. Looking competition ready and shredded overall, Calum’s workout can give you serious gains so you see the best results for yourself.
Calum Von Moger’s Other Ventures
If it wasn’t clear enough that Calum von Moger has broken into the entrepreneurial space, he has expanded his sports nutrition brand, Staunch Nation, worldwide and has made Staunch a household name in Australia. Besides the nutrition space he is ever dedicated to his loyal fans through his training platform. The members of his training community can not only find comradery with other bodybuilders, but also connect with Calum directly as they continue to improve upon their physiques.
Philanthropy is also another of Calum’s major achievements. After raising over $41,000 for the Australia Wildlife Conservancy Fund, Calum Von Moger has cemented himself as a humanitarian outside of his business aspirations.
Wrap Up
It appears that the sky is the limit for Calum Von Moger as he continues to showcase a multitude of talents within and outside of the fitness space. Keep your eyes peeled for more from the Australian bodybuilder turned entrepreneur. With his at-home workout in the video above, you will see just how this pro keeps things fresh and seeing huge gains despite being at home.
Let us know what you think in the comments below. Also, be sure to follow Generation Iron on Facebook, Twitter, and Instagram.
2022 Arnold Sports Festival Europe and Africa Dates Have Been Announced
The 2022 Arnold Sports Festival will continue its journey beginning in just a few weeks.
The Arnold Sports Festival is an event that gains much attention around the world. In 2022, there are many shows scheduled and there are now official dates for the 2022 Arnold Sports Festival Europe and Africa.
The Arnold Classic will take place from March 3-6 in Columbus. It has been moved back to the beginning of the year and will mark the start of bodybuilding season. This is one of the biggest events of the year and is only topped by the Olympia. Once the Arnold Sports Festival is done in Ohio, it will hit the road to be featured in other parts of the world.
2022 Arnold Sports Festival Europe
The 2022 Arnold Sports Festival Europe is set to take place from September 16-18 in Seville, Spain. This will be the 12th rendition of the event and will be highlighted once again by the pro bodybuilding shows.
This event will also be the host of the second IFBB Fitness Sports games. The Arnold Sports Festival Europe was held from Sept. 16-20 last year due to the pandemic.
Tomasz Kornalewski took home the overall prize in Men’s Bodybuilding while Jakub Kolinek won gold in Classic Physique. Vladimir Koltsov won Men’s Physique and Tatiana Mandolina was victorious in Bikini. These were just some of the winners who were honored for their hard work in building a championship physique.
2022 Arnold Sports Festival Africa
The 2022 Arnold Sports Festival Africa will be returning in 2022 from June 3-5. The dates have been confirmed by the IFBB and IFBB affiliate in Africa.
This event will return from a short hiatus after the pandemic. Competitors will have a chance to get back on stage and compete in a great even hosted by the best bodybuilder of all-time, Arnold Schwarzenegger.
It is great to see some elite competitions nail down their dates and get the action going once again. Not only is this entertainment for the fans watching but it is a chance for competitors to get back to doing what they love. The spectacles will begin in March when the Arnold Classic comes to the United States and it will continue around the world.
For more news and updates, follow Generation Iron on Facebook, Twitter, and Instagram.
Hardcore Truth With Johnnie O. Jackson | EP 4: How To Decide Which Bodybuilding Category To Compete In
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Johnnie O. Jackson shares the hardcore truth about picking the best bodybuilding division that suits your goals and needs.
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 helps break down how to decide which bodybuilding division is best for you.
At this point in time, there are over 10 different divisions in professional bodybuilding. And it seems like the introduction of new divisions is not slowing down. This past year saw the official entry of Wellness into the Olympia weekend. Just a few years earlier, we saw the creation of Classic Physique – which has grown with wild popularity. So with so many divisions to choose from, how do you know which is right for you? In our latest episode of Hardcore Truth, Johnnie O. Jackson breaks down key factors to consider when deciding which division to compete in.
The most important factor to consider, Johnnie O. Jackson claims, is to make sure that you enjoy what you are doing. While Men’s Open bodybuilding, for example, might bring the most eyeballs and prize money – if it’s a struggle to keep yourself at that size – it will make you unhappy. Bodybuilding as a sport takes passion. Decide what makes you happiest about bodybuilding, what you would like to look like physically, and choose your division based on that.
Of course, it’s important to also be realistic about your goals. Johnnie O. Jackson challenges aspiring bodybuilders to really look at the competition on stage in each division. Does the aspiring bodybuilder have the genetics to succeed with that look? Do they have the drive? Do they have the bone structure that lends towards success with that muscular look?
Delusions will only lead to heartbreak in the end – and with a lot of time wasted. So it’s important that an aspiring bodybuilder can be honest with themselves early. Bodybuilding as a whole takes time. You’d rather it not be wasted after years dedicating to the wrong division or perhaps the wrong sport entirely.
That being said, Johnnie O. Jackson is also very careful to discourage confident aspiring bodybuilders. Confidence and even cockiness is important in becoming a champion. Legends in the sport aim to do what is impossible – and ultimately achieve it. That’s what makes them legends. So if an aspiring bodybuilder truly believes they can be the best in a specific division – even when others claim they don’t have the right genetics or structure for it – don’t be discouraged.
There’s a fine line between delusional thinking and confidence. A legend straddles that line very closely. The only difference between a legend and a fool – is whether or not the person succeeds in the end.
Johnnie O. Jackson also shares some advice on how to properly make weight depending on which division you want to compete in. He uses these tactics as an example of how you can manipulate the division itself to meet your best strengths. If you think that your physique is at it’s best at 220 pounds but not big enough to hold up against the Men’s Open competitors who typically stand at 250+ lbs – perhaps 212 division is best for you.
What you can do is make weight the night before – and then put on pounds and build up hard muscle in the next 24 hours. You can essentially be a powerful bodybuilder weighing 220 pounds facing off against others much smaller than you. It’s a tactic that Johnnie O. Jackson used himself – and one that might be able to be applied to various divisions in the sport.
You can watch Johnnie O. Jackson go into full detail in our latest episode of Hardcore Truth above. Make sure to stick around every Thursday for new episodes!
Natural Bodybuilding: 3 Awesome Old School Principles to Live By
Train like an old school, natural bodybuilder.
When it comes to natural bodybuilding, the old school players new exactly how to train for the best results. They held to principles that were far more simplistic in order to get the most gains. Before steroids were introduced as an option for bodybuilders, athletes had to train differently.
While there are tons of supplements and even gear to be utilized in the modern age, for a natural athlete looking to keep themselves completely clean, old school bodybuilding theory and practice is definitely the avenue to travel down.
Here are some great principles to live be as a natural bodybuilder looking to make solid, quality gains.
Full Body Workouts
Training splits were handled far differently back in the old days. The major difference was that a bodybuilder aimed to train the entire body in one workout rather than focusing on individual muscle groups on a given day. There was no chest day or back day or leg day. Instead the focus was on training the entire body as a unit.
For the most part bodybuilders trained three times a week with a Monday, Wednesday, and Friday approach to their split. On those days they would target everything from the chest, shoulders, back, legs, and arms, training every muscle group with classic staples like the bench press, squats, barbell rows, and far more.
Perhaps the biggest drawback of this approach is that it could be time consuming meaning a lifter would stay in the gym for extended periods of time. This can be modified these days by either choosing to add an extra day to the process and reducing volume or by simply mixing and matching body parts. Whatever body part is lacking can be doubled up on or trained on every day of the split, while stronger body parts can be trained once or twice a week.
Volume
Speaking of volume, reps and sets in old school bodybuilding were also treated differently. Usually reps and sets were 10×10 (10 reps, 10 sets) on each particular exercise. That kind of volume for each body part meant the muscles were getting absolutely thrashed during every training session. That kind of volume meant the muscles would be taking a great deal of damage in order to adapt and grow.
This immense volume would also increase muscle strength, hormone production, and even bone density. Training in this manner can be punishing which is why you’ll need proper rest in order to prevent your body from breaking down.
Recovery
Which leads us to another ideology, recovery. For those using steroids and other forms of gear, recovery is as simple as one, two, three. For those of us wishing to keep their bodies clean and free of foreign agents, being sure to have a solid recovery day in mind is absolutely paramount.
There’s a reason that the old school bodybuilders trained every other day. If you’re putting yourself through a full body workout then it’s necessary to take those off days and use them to recovery from the thrashing you put your body through the day before. Steroid users have the benefit of recovering fast due to the extra help.
As a natty, the only alternative is resting your body, which means having more down time, but ultimately if your goal is to avoid anabolic substances then this is going to be your best and only option. Exercising patience is ultimately the key to success as a natty.
For more news and updates, follow Generation Iron on Facebook, Twitter, and Instagram.
*Header image courtesy of Envato Elements.
11 Best Muscle Building Gym Machines
Best Gym Machines / Equipment
No two gym machines are the same in terms of the effect they have on your muscles. While some gym equipment can have a big impact in shaping your physique, a few others are just useless.
It is essential you get rid of useless machines in your workouts and stick with the ones which will give you the best bang for your buck. In this article, we will be taking you through the best machines you can use for building each muscle group. In this article, we will be using ‘machine’ and ‘equipment’ interchangeably.
Chest
Bench Press
Bench Press is the ultimate chest builder. It is also one of the first exercises you learn to perform when you join the gym. The bench press is one of the most basic gym equipment and is present in almost every gym.
Pec Deck
The inner chest and striations are the hardest to develop. The people who have a problem performing the flyes with dumbbells can find the pec deck machine helpful in maintaining the right form and range of motion.
Back
Seated Machine Row
The seated machine rows help in developing the thickness and volume in the back. Most people make the mistake of going too heavy on this exercise and load up the machine with more weight than they can handle.
Lat Pulldown
Lat Pulldowns build the width in your back. Performing the lat pulldowns with a strict form will help you get the best results. Avoid swinging, using momentum while pulling the bar to your chest as it recruits your shoulder and biceps.
Shoulders
Machine Shoulder Press
Unlike using the dumbbells, the machine shoulder press helps in maintaining constant tension on your shoulders. Machine shoulder press is a substitute for the military presses and is great with people who have shoulder problems.
Triceps
Dips Machine
The dip machine helps in the overall development of your triceps. If you don’t have access to the dips machine in your gym, you can use the parallel bars on the assisted pull-ups machine.
Biceps
Preacher Curl Machine
The preacher curl machine is a great bicep isolation exercise. Hold and squeeze your biceps for a second at the top of the movement. Doing this will fill up your biceps with blood and lactic acid.
Legs
Squat Rack
Forget leg extensions and leg curls, the squat rack is where you should be spending most of your time on a leg day. Squats are a complete leg builder and are arguably the best leg exercise.
Leg Press
The leg press can be used to target your quads and hams from different angles. Don’t let your ego get the better of you while performing this exercise and use weights with which you can maintain a full range of motion.
Multipurpose Gym Machines
Smith Machine
Smith machine is one of the most versatile gym machines. Our favorite exercises to perform on the smith machine are incline and decline bench press, standing calf raises, lunges, and squats.
Cable Crossover Machine
Cable crossover machine can be used to perform a range of exercises. It is also the gym equipment most used on the bicep and triceps day. Cables are great for maintaining constant tension on the muscle throughout the movement. Dumbbells and barbells put tension on the muscle on the concentric movement, but have no tension on the muscle on the eccentric movement.
Which is your favorite gym machine? 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 Bodybuilder Only Competes Every 3 Years to Maximize Muscle Growth
Professional natural bodybuilder Mike Pucci takes a three-year-long off-season to maximize muscle growth.
Growing muscle naturally takes time while consistently implementing the correct strategies. That’s why natural pro International Natural Bodybuilding Association (INBA)/Professional Natural Bodybuilding Association (PNBA) competitor Mike Pucci only signs up to compete every three years. Instead, during his long off-season, Pucci works on maximizing muscle growth. He credits this muscle growth cycle for enabling him to add serious mass. On Instagram, Pucci said:
“Competing every 3 years gives me long enough of an off season to gain significant muscle, completely regulate hormones and have them at optimal levels, increase strength, and get hunger levels to where they are basically non existent
For me 3 years is the sweet spot and I usually hover around 35-45lbs over my stage weight for the majority of that time”
He acknowledges that growing muscle naturally takes time, so he implements this strategy. First, however, he believes you should get comfortable holding onto extra body fat to improve your physique for most of the year. You can see Mike Pucci diving into the detail of this bulking cycle and a photo of him during in-season and out of season below.
https://www.instagram.com/p/CZKA_jVO3O_/?utm_source=ig_web_copy_link
Mike Pucci says he spends 90% of the time hanging on to more body fat. But, because he sees it as imperative for maximizing muscle growth naturally, his strategy works well. And he’s had a successful career after transitioning to the sport from cheerleading. This off-season cycle earned him a top ten placement amongst the most elite natural bodybuilders globally in 2021. At Natural Olympia 2021, Mike Pucci placed eighth in the Men’s Bodybuilding division.
Natural Bodybuilding
As Mike Pucci said, it’s essential to allow your body enough time to build muscle naturally. Of course, this is imperative in natural bodybuilding since exploiting drugs is forbidden. However, drugs such as steroids and PEDs give your body a considerable enhancement in muscle mass, regardless of the possible health consequences.
That’s why natural bodybuilders train extra smart with their workouts, nutrition, and competition prep. Every inch matters in this sport, and natural bodybuilders curate their regimens to build their physique to peak performance naturally.
Natural bodybuilding is safer than other bodybuilding federations. Like the International Federation of BodyBuilding and Fitness (IFBB) Pro, Leagues want their athletes to remain safe and healthy; however, they don’t drug test their athletes. So, of course, with no preventive measure in place, it’s challenging to regulate drug abuse.
However, the most significant natural bodybuilding federation – the INBA PNBA – utilizes professional athletes’ best drug testing standards – the World Anti-Doping Agency (WADA). Any athlete who disobeys these standards will never earn a chance to receive a multi-media contract with Generation Iron, INBA PNBA, and Iron Man Magazine. They’ll also be banned from competing and ridiculed if caught doping on the Hall of Shame.
Generation Iron is eager to see Mike Pucci’s progress over the next few years. We look forward to seeing you back on stage!
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