Tag: Bodybuilding
INBA PNBA Natural Bodybuilder Aims to Rep Out 500 Pounds on Deadlift
INBA PNBA natural bodybuilder Marc Cheatham wants to lift 500 lbs on deadlift for reps.
The deadlift is considered the king of all exercises. It’s one of the big three compounds movements – bench press, squat, and deadlift -, and it’s a good indicator of your overall strength. Furthermore, it’s also the movement that allows you to use the most weight. Well, one rising INBA PNBA natural bodybuilding star, Marc Cheatham, plans to hit a new personal record on this behemoth lift.
Marc Cheatham had his breakout natural bodybuilding year in 2021. Contrary to being new to professional natural bodybuilding, he placed in the top six in his category at 2021 Natural Olympia and his first Natural Olympia competition. Within two months, Cheatham competed in four shows. He got second in the first show and was granted his pro card three weeks later. And before Natural Olympia, Cheatham won his first pro show.
Moreover, he recently signed a multi-media deal with Generation Iron, INBA PNBA, and Iron Man Magazine. Crazy enough, Cheatham claims he was in the worst shape of his life six months prior.
He made it clear on Instagram (IG) how much weight he’d like to throw around on deadlift. He said:
“I got a goal to rep out 500lbs on the deadlift!”
Below, you’ll find him repping out four plates on each side on deadlift.
https://www.instagram.com/reel/CYuvK6aFPGC/?utm_source=ig_web_copy_link
If you’ve performed the deadlift before, you know this would be an incredible feat!
Prepared for the 2022 INBA PNBA Season
Marc Cheatham seems primed for this year’s 2022 INBA PNBA season. Since 2021 Natural Olympia ended, Cheatham started working early for this year’s natural bodybuilding season. On an IG post posted just weeks after Natural Olympia, he stated, “It’s grow season now. Time to put on more mass!”
Aside from winning, Cheatham acknowledges that looking good naked is another motivating factor for him to workout. Marc Cheatham plans to start competing again this summer. As an athlete, he believes balancing training for performance and aesthetics is the key to a well-rounded physique.
The Road to Natural Olympia
The road to Natural Olympia is no easy path. If you’re a pro, there are specific competitions you’ll need to compete in before you qualify. For example, suppose you’re on the west coast. In that case, you have the option to compete in International Battle Against Cancer, International Battle Iron Man Magazine, Pro Wolfpack/Cougar Classic, Zeus Classic International, Team USA, or World Cup. In addition, professional INBA PNBA athletes from the midwest and east coast have their bracket of competitions.
If you’re a reining gold medal winner or Hall of Fame Inductee, you’re exempt from qualifying competitions. Also, amateurs can compete at Natual Olympia and have their criteria to qualify. Winning overall in an amateur competition will earn an INBA PNBA athlete their pro card.
As Cheatham stated in an IG post, Natural Olympia is the Super Bowl of natural bodybuilding. It’s the most prominent natural bodybuilding event where competitors from over 60 countries have the opportunity to win medals and prizes.
Generation Iron wishes Marc Cheatham good luck in this upcoming natural bodybuilding season! Also, congratulations on signing your multi-media contract!
Follow us on Instagram, Facebook, and Twitter to stay tuned to INBA PNBA athletes!
WATCH: Bodybuilder Joe Mackey Deadlifts 800 Pounds For An Easy Triple
Joe Mackey made 800 pounds look easy in a recent training session.
It is not everyday that bodybuilders make lifts look as easy as powerlifters do. Last week, Joe Mackey did just that. The Men’s Open competitor completed an 800-pound deadlift for three easy reps during a training session.
Mackey shred the video to Instagram and is seen making the reps look easy. Over the years, Mackey has been known for his incredible size and it is because of lifts like this one. It is unknown when he is planning to step on stage but Mackey has not taken time off from training and continues to open eyes in the gym.
“Just 800 lbs for 3 reps tonight. Nothing too crazy. ???♂️
Last week was a light week so I was expecting a larger number this week with my program since I pulled 840 lbs 2 weeks ago.
Once I saw the workout today was only 800 lbs, Honestly speaking, I was not and didn’t have to get in the zone with this pull.”
Joe Mackey stepped up to the 800-pound lift with a lifting belt and plenty of confidence. He explained how he pulled 840 pounds two weeks ago, which was a personal record. Mackey decided to add on another rep as he has done two reps of 800 before.
“I’ve done 800 so many times and the plan only called for 2 reps. I’ve done 800 for 2 before so I figured I’d go ahead and do a extra rep.Sticking with the plan +1 with @jailhousestrong
I know the big number is coming and I’m ready.”
Joe Mackey earned his IFBB Pro Card in 2016 by placing second in the super-heavyweight division at NPC Nationals. He has competed in five competitions to this point of his career. Mackey’s highest finish came during the 2020 Tampa Pro, where he finished eighth. Mackey competed just once in 2021, during the Chicago Pro, and it is unknown when he will step on stage next.
Mackey is not slated to appear at the 2022 Arnold Classic. This means he will continue to lift heavy. By the looks of his recent ventures and his most recent Instagram caption, Mackey has his eye on an even bigger number moving forward.
Joe Mackey follows a line of great bodybuilders who are mass monsters. There is great hype around him moving forward and it will be interesting to see when he takes the stage once again. For now, Mackey will continue to impress with massive lifts.
For more news and updates, follow Generation Iron on Facebook, Twitter, and Instagram.
Straight Facts: How To Prevent Catastrophic Health Issues As A Bodybuilder
[embedded content]
Jerry Brainum shares the straight facts on important preventative health measures all bodybuilders should be utilizing.
STRAIGHT FACTS WITH JERRY BRAINUM – is an in depth exploration of the more complicated elements behind bodybuilding training, nutrition, and supplements. Hosted by legendary and longtime industry expert, Jerry Brainum, Straight Facts answers user questions so no one is left in the dark.
Last week, Jerry Brainum broke down some facts regarding health in bodybuilding – and how it compares to the average person. What he revealed was that bodybuilders have many habits that make them more healthy but these are undercut by extreme drug use. To follow up on this topic, Jerry decided to go into detail about important preventative measures that bodybuilders should seriously consider taking. In this week’s episode of Straight Facts, Jerry Brainum explains the important steps bodybuilders should take to help prevent catastrophic health issues.
Jerry Brainum wants people to know that bodybuilders cannot be medically assessed the same way as normal people. Even if a bodybuilder were to get a blood test – it’s important for the individual to know what to look for in the results. A doctor might overlook certain findings if they are not aware of the habits and drugs that go into bodybuilding. So what, exactly, should a bodybuilder be looking for when going for a medical checkup?
Jerry Brainum breaks down in great detail the exact kind of blood and medical tests all bodybuilders should receive. Not only once or twice – but regularly over their bodybuilding lives. In fact, Jerry recommends these tests be taken quarterly to ensure true preventative health in bodybuilding.
The importance of these tests cannot be stressed enough by Jerry Brainum. He starts off this week’s episode with a bold but concerning claim. He believes that if bodybuilders from the 1970’s were taking the kind of drug protocols we see today, nearly all of them would be dead. Jerry cannot imagine a man like Arnold Schwarzenegger living as long as he has if he were taking the massive amounts of drugs that the sport sees today.
But a “war on drugs” has historically proven to do little. The floodgates are open. Now all Jerry Brainum can do is help educate those who are listening. While nothing is 100% guaranteed, preventative health measures are always powerful options to improve longevity. For bodybuilders, there are simply different specifics that should be focused on.
Overall, Jerry Brainum breaks down approximately a half dozen different tests that he recommends. That sounds like a lot but it is all in an effort to help not only extend your life but make it a higher quality of living. According to Jerry, these tests should be considered just as mandatory as supplements, nutrition, and training regimens. It’s part of the job of being a bodybuilder. The more you cut corners – the more risk in the long run.
Overall, the tests Jerry recommends focus on signs of heart health, kidney health, and liver health. These are three organs that can be majorly impacted by a bodybuilding lifestyle. The more these tests are regularly taken, the more likely you are to spot an issue sooner rather than later. If it’s soon enough, lifestyle choices can be made to reduce risk going forward. It can be the difference between retiring early from the sport or retiring early from life itself.
So if you are serious about bodybuilding and have become concerned about your long term health – heed Jerry Brainum’s words very carefully. He goes into great detail about what each test is, what it accomplishes, and why it’s important. It can be your ultimate guide towards a more healthy bodybuilding future.
You can watch Jerry Brainum go into full detail in our latest episode of Straight Facts above. And make sure to stick around every Wednesday for new episodes!
A Breakdown Of Creatine & Why You Need It
Creatine is a popular supplement for athletes of all sports and the benefits of taking this great supplement will make you add it to your supplementation routine.
Creatine is an incredibly popular and widely used supplement by those in the health and fitness community. As a staple supplement for many, creatine helps promote that much desired growth and strength athletes of all sports love to see. It has been widely researched and both recreational and professional athletes have become attracted to this powerful product. With many benefits, including muscle growth, the list is enough to make you realize you may in fact need this as part of your daily supplementation and workout routine.
Much debate is had around the effectiveness and safety of creatine, but like many well researched supplements, many opinions are bound to pour in. As one of the most tested products by scientists and health experts, the safety and effectiveness of this supplement should go without saying that it can be quite beneficial for your gains. While we are all looking for that one thing that can push us over the edge, creatine may be that tool we’ve all been looking for.
Let’s take a deep dive into creatine and see just what this supplement is all about. From what it is, how it works, and the many benefits of it, your mind may change as to why creatine should be in your daily routine.
What Is Creatine?
Creatine is actually found in our bodies. It is naturally found in the muscle cells and helps give us energy during those grueling lifts and workouts. After you eat protein, your kidneys and liver make your body’s own creatine supply which then makes it way to the muscles and is converted into creatine phosphate and finally adenosine triphosphate, which your body can then use for energy.
Chemically, creatine shares many similarities with amino acids, those vital components of protein needed for muscle growth and recovery. And while creatine is readily accessible in supplement form, either by pill, powder, or liquid, a creatine supplement shouldn’t replace a good, hearty meal full of protein and whole foods.
How Creatine Works
Creatine enters the body binding to a phosphate molecule to create creatine phosphate. It is important to note that adenosine tri-phosphate (ATP) is the body’s energy source and is responsible for driving you to the finish line of any physical activity. Once that energy is used, ATP then turns to adenosine di-phosphate (ADP), which is unfortunately fairly useless for your body. What creatine does is reforms ADP back into ATP, taking that useless energy and making it into something you can use again. Thus, creatine provides a way to use your “leftovers” into something positive and helpful for longer workouts or extra refueling.
Benefits Of Creatine
Promotes Strength
Consuming creatine helps your muscles build phosphocreatine which allows for increased performance and intense strength building. Creatine can cause your cells to inflate which can improve muscle pumps, and along with L-arginine, can improve blood flow through those overworked muscles (1). This can give you an extra rep or two and over time, you will start to see those gains really come to life.
Increase Athletic Performance
For athletes who perform short, high intensity bursts of energy, creatine can increase strength and power output to keep you working longer (2). Its ability to refuel those energy stores can support recovery, enhance muscle growth, and promote explosivity and those short bursts needed for sport specific movements.
Improves Metabolism
By improving your insulin sensitivity and improving glycemic control (3), creatine can help boost your metabolism for that desired calorie burn and fat loss. With the added benefit of prolonging activity, creatine works to optimize weight control so you shed unwanted fat without losing that desired lean muscle growth.
Boosts Mental Capacity
With long and grueling workouts, our minds start to wander and fatigue. Creatine can boost mental capacity by improving memory and processing speed while increasing focus and alertness. As you become more fatigued, creatine works to enhance cognitive function by increasing oxygen utilization in the brain (4).
Safety & Dosage
Creatine is very safe and effective and as a well-researched supplement, there is plenty of evidence to support this fact. Some studies have shown that there are no negative effects for years of creatine use (5). It is important to follow the instructions for each respective product and make sure no added ingredients or hidden agendas are secretly added to whichever creatine product you choose to try. If strange or unusual side effects do pop up, see your doctor for expert advice.
Featured Creatine Supplement
Transparent Labs StrengthSeries Creatine HMB
Transparent Labs Creatine HMB is a quality supplement from a reputable and honest company with no added ingredients or fillers to ruin a great product. This is a great creatine supplement for those looking to boost their performance without suffering the consequence of losing those hard-earned gains. When placed together, creatine monohydrate and HMB have been shown to promote strength, increase endurance, and prevent lean muscle loss, all while decreasing fat mass at the same time. The addition of BioPerine allows for increased bioavailability and absorption so you get the maximum benefits of this supplement. With just three ingredients, this creatine product form Transparent Labs can transform your gains to new heights.
Price: $39.00
Try Transparent Labs StrengthSeries Creatine HMB Here
Check out our individual review for Transparent Labs StrengthSeries Creatine HMB here!
Wrap Up
As a widely popular and well-researched supplement, creatine has taken the sports supplement industry by storm. As an effective tool for athletes of all experience levels, this highly effective supplement has the ability to transform your goals into something you want to see. Through strength building, toning, fat loss, and increased athletic performance, creatine is one of those supplements to work wonders for your training and performance. Safe, effective, and clinically researched, creatine is one of those supplements that should be on your shelf. Look into a top creatine supplement today and see what this powerful supplement can do for you.
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 Transparent Labs and Envato
References
Bode-Boger, Stefanie M.; Boger, Rainer H.; Galland, Andrea; Tsikas, Dimitrios; Frolich, Jurgen C. (1998). “L-arginine-induced vasodilation in healthy humans: pharmacokinetic-pharmacodynamic relationship”. (source)
2. Graham, A. S.; Hatton, R. C. (1999). “Creatine: a review of efficacy and safety”. (source)
3. Pinto, Camila L.; Botelho, Patricia B.; Pimentel, Gustavo D.; Campos-Ferraz, Patricia L.; Mota, Joao F. (2016). “Creatine supplementation and glycemic control: a systematic review”. (source)
4. Avgerinos, Konstantinos; Spyrou, Nikolaos; Bougioukas, Konstantinos; Kapogiannis, Dimitrios (2018). “Effects of creatine supplementation on cognitive function of healthy individuals: A systematic review of randomized controlled trials”. (source)
5. Kreider, Richard B.; Melton, Charles; Rasmussen, Christopher J.; Greenwood, Michael; Lancaster, Stacy; et al. (2003). “Long-term creatine supplementation does not significantly affect clinical markers of health in athletes”. (source)
How to Stick to Your Fat Loss Resolutions
How to Stick to Your Fat Loss Resolutions
Alrighty, we’re at the tail end of January. You know what that means? That means you either spent the month lifting and dieting like a champ or you spent the last month dorking around as you reach your hand into the bottom of the Doritos bag for another straight night.
Scary how I know where you’re at huh? Fortunately, you’re not alone. Many people struggle with sticking to their fat loss resolutions. This is more of an issue of psychology and behavior change rather than a physical fitness or dieting concern.
You know you’re supposed to diet and exercise. Those things are good for you. That’s a no brainer. What you don’t realize is your psychology is stubborn and rationalizes poorly on your behalf.
Here’s why.
Humans think that a New Year will bring change. However, the only change is the calendar year switching. Apart from that, you yourself have to change. More specifically, your behaviors, environment, intentions, and even relationships have to change.
If you expect to suddenly change because you set a New Year’s resolution, you’re gravely mistaken. That’s not to say setting New Year goals are bad. In fact, some research even finds it helpful, but there is so much more to it (1). The real objective is not to have cool goals. The objective is to actually accomplish cool goals.
So with the tough love mostly out of the way, let’s get into how you can actually stick to your New Year’s resolution and get the lean body you want.
Form Better Habits
Everybody wants change, but nobody wants to change. Unfortunately, your behavior is what determines where you’ll be in a few months. It’s about doing, not talking.
Furthermore, it’s not only about what you do today, it’s about what you do tomorrow and the day after that.
Repetitive behaviors are what we call habits (2). We all have endless habits without realizing it whether It’s as simple as brushing your teeth or as nuanced as buying a dozen donuts and binge eating every time you think about your ex.
What you do consistently is essentially the train that you’re taking towards a destination. If you’re looking to lose body fat, you have to reverse engineer that goal and break it down into a few key habits to practice.
These habits will make or break your results because it’s this simple:
Either put in the work and eventually ride your way to victory.
Or you don’t and your lack of action takes you on a train away from your goals.
Fortunately, when it comes to fat loss, a few key changes is all you need to start melting fat off your body.
For example, it could be as simple as tracking all your calories, eating 2 fistfuls of vegetables at every meal, and working out four times per week.
If most people could do the above, the world would be an infinitely leaner place. It’s not rocket science, but I get it. You’re a human. You’re prone to mistakes and while the game plan is simple, it’s not always easy. Do this next.
Make It Specific
When you’re struggling to reach your goals. You have to make your habits more specific (3). Being specific is not disordered behavior. There is nothing wrong with drinking the same exact protein shake between meals or working out at the exact same time/day each week.
It’s not obsessive, quite the opposite actually. Specific routines and behaviors take the guesswork and stress out of things because you know exactly what you need to do and when you need to do it.
Vagueness will kill your goals. Think about it. Which of these people will stick to their training program better?
Person A who will try to workout 4 days per week.
Person B who has scheduled 4 workouts into his calendar each week at specific times.
You’ve been person A for too long. Get specific with your behaviors. Preciseness will hold you accountable.
Start Small
Another way to increase the likelihood of behavior change is to start small. We want big grand changes, but it’s quite hard to go from couch potato to training 7 times per week.
Don’t aim for big changes. They don’t work because your ambitions don’t match your actions.
If you’re struggling to stick to your New Years Resolution, you don’t need to try harder, you need to lower your expectations.
The funny thing is, when you start small, it can grow into bigger habits with bigger results. This is how successful dieters do it. They don’t actually seek to lose 30-40 pounds right away. They seek out to lose 1-2 pounds. Then they try to lose another 1-2 pounds. Eventually, this snowballs into something bigger.
But you have to start small. Do what you can manage and then scale from there. If you’ve never worked out before, aim for 3 workouts per week for 45 minutes each.
If you suck at dieting, focus on eating more protein and veggies instead of doing some extreme diet.
Get Accountability
There’s nothing like personal accountability. You need to have people to prevent you from falling off the deep end into another dozen donuts. Put your ego on the line.
You may think you can do it by yourself, but you’ve tried that for years. You need someone to hold you accountable because your own biology doesn’t find diet and exercise comfortable. It would much rather lay on the couch and inhale a bucket of fried chicken.
To mitigate that, find a coach, friend, or family member to hold you accountable. Get clear on what you want to accomplish and the exact habits that you will practice to take you there. Accountability is not just on them, but also on you. You have to be willing to accept the consequences and be vulnerable with any shortcomings.
A good rule of thumb is to find somebody who is empathetic and encouraging, but also willing to call you out on your bs.
You do that and watch your life change.
Modeling Behavior Change
So reaching your New Year’s Resolution comes down to changing your behaviors. Changing your behaviors comes down to practicing habits. And successful habit practicing comes down to starting small, being specific, and staying accountable.
There’s no shortcuts around this. In the words of Montell Jordan, “This is how we do it.“
References
A;, Oscarsson. “A Large-Scale Experiment on New Year’s Resolutions: Approach-Oriented Goals Are More Successful than Avoidance-Oriented Goals.” PloS One, U.S. National Library of Medicine, pubmed.ncbi.nlm.nih.gov/33296385/.
Lally, Phillippa, et al. “How Are Habits Formed: Modelling Habit Formation in the Real World.” Wiley Online Library, John Wiley & Sons, Ltd, 16 July 2009, onlinelibrary.wiley.com/doi/abs/10.1002/ejsp.674.
Gollwitzer, Peter M., and Paschal Sheeran. “Implementation Intentions and Goal Achievement: A Meta‐Analysis of Effects and Processes.” Advances in Experimental Social Psychology, Academic Press, 7 May 2006, www.sciencedirect.com/science/article/pii/S0065260106380021.
Natural Bodybuilder’s Ultimate 2022 Goal: Look Super Saiyan
INBA PNBA natural bodybuilder Bobby Fotheringham’s goal for 2022 is to look Super Saiyan.
Dragon Ball Z (DBZ) is pretty popular in the bodybuilding community. And when you look at Dragon Ball Z character’s physique and bodybuilder’s physique, it’s not surprising. International Natural Bodybuilding Association (INBA)/Professional Natural Bodybuilding Association (PNBA) competitor Bobby Fotheringham’s New Year’s resolution is to build the body of a Super Saiyan. Admittedly, Fotheringham says he doesn’t plan to rock the Super Saiyan hairstyle, though. On Instagram (IG), Fotheringham stated:
“My aim this year is to look like these 2, #supersaiyan here we come, never gonna have the hair though”
You can see the DBZ character Fotheringham specifically would like to portray below.
https://www.instagram.com/p/CYuGn8jA5GZ/?utm_source=ig_web_copy_link
If you’re a DBZ fan, you’ll likely recognize the Saiyan – the potent fusion of Goku and Vegeta, Gogeta.
Bobby Fotheringham is a British INBA PNBA natural bodybuilder who competes in the Men’s Physique division. And he contended in 2021 Natural Olympia. The Prince of all Saiyans, Vegeta, aka William Long, is the reigning and 3x pro Men’s Physique champ at Natural Olympia.
British bodybuilding ended 2021 in stellar fashion in the INBA PNBA league. At Natural Olympia, 2x United Kingdom Drug Free Bodybuilding Association (UKDFBA) champion Michael Boyle took home a bronze medal in the Men’s Bodybuilding Masters division. And British contender Claire Burton won the Women’s Physique Masters division.
Natural Olympia and Men’s Physique Class
Below, we’ll be covering a brief overview of Natural Olympia and the Men’s Physique class in the INBA PNBA league.
Natural Olympia
Natural Olympia is the biggest natural bodybuilding competition globally hosted by the INBA PNBA. In natural bodybuilding, it’s equivalent to Mr. Olympia in the International Federation of BodyBuilding and Fitness (IFBB) Pro league. Competitors compete from over 60 countries, and this past year Natural Olympia had contenders from 15 different countries. All competitors are subject to in-season and out-of-season drug testing through World Anti-Doping Agency (WADA) compliant laboratories and must not screen any banned substances. Any contestant who fails to uphold this will be banned from competing.
Natural Olympia and INBA PNBA have continued to progress, including adding a new bodybuilding category for women in this year’s Natural Olympia.
Men’s Physique
The Men’s Physique class is a competitive division with eminent natural bodybuilding athletes such as William Long (reigning and 3x champ), Colin Congo (former champion), and Jonathan Tsiu (3x winner and Natural Hall of Fame inductee).
Athletes are judged on their symmetry, muscularity, definition (conditioning), and stage presence. Although, Men’s Physique contenders won’t hold as much muscle mass as the Men’s Bodybuilding division. Competitors in this division wear boardshorts. Therefore, legs aren’t as important as the upper body, except for your calves since they’re visible. According to an IG post by William Long, “you are wearing boardshorts and cannot display your hamstrings and quads so there’s no reason to squat down with your legs together.”
If there’s one thing for sure, building the physique of a Super Saiyan may potentially land you a multi-media contract with Generation Iron, Iron Magazine, and INBA PNBA, and of course, a gold medal at Natural Olympia.
Follow us on Instagram, Facebook, and Twitter to see how INBA PNBA athletes plan to accomplish their goals this year!
Stanimal Opens Up About Shawn Rhoden’s Death
[embedded content]
A training partner, roommate, and close friend, Stanimal De Longeaux speaks on Shawn Rhoden’s passing.
The bodybuilding world went into complete shock after news of Shawn Rhoden’s tragic death made headlines. Rhoden was a pro bodybuilding legend, Mr. Olympia champion, and a figure followed by controversy up to his passing. As of the time of this writing, there has been no medical announcement regarding the cause of his death – leaving bodybuilding fans to speculate based on comments made by those close to him. We had the opportunity to reconnect with Stanimal De Longeaux – a longtime close friend, training partner, and even roommate to Rhoden. In our latest GI Exclusive interview, Stanimal opens up completely about Shawn Rhoden’s death and the events leading up to his tragic passing.
For quite some time, Stanimal De Longeaux has been a bodybuilder often seen with Shawn Rhoden. They were often seen together in training video updates on social media – as well as our digital series All Eyes On Olympia starring Stanimal’s pro bodybuilding prep. He also appeared in training sessions in the feature film Flexatron: Becoming Shawn Rhoden – a documentary chronicling Rhoden’s rise to winning the Mr. Olympia in 2018. But beyond just caught on film – anyone who knew either Shawn Rhoden or Stanimal understood that they held a close friendship. Before his much-too-soon passing, they were even roommates.
So of course it goes without saying that the shocking death of Shawn Rhoden hit Stanimal very hard. He not only lost a legend in the sport like all of us in the industry. And he not only lost a training partner. Stanimal lost a close friend. While challenging to reflect on, Stanimal was open to speaking about Rhoden and his passing during our most recent video interview.
Stanimal seems to make it clear that while his death was shocking for even those closest to him – in retrospect there were warning signs cropping up over the past two years. Most notably, Stanimal reveals that Rhoden likely suffered a heart attack in 2020 as well. First a smaller “silent heart attack that left him feeling weak and sick – only to give way to a more severe heart attack a few weeks later. He was hospitalized and recovered. After this moment, he became much more focused on monitoring his health.
Sadly, a year later Shawn Rhoden would pass away. While it was not officially or medically announced that he died from a heart attack – this is the most commonly held speculation. Given his past struggles with heart attacks in 2020, this would seem likely. Though Stanimal himself is not 100% sure – as to his knowledge an autopsy was not conducted.
While pure speculation, Stanimal ultimately believes that a variety of factors came together to create a sort of “perfect storm” that led to Rhoden’s passing.
“Honestly, it’s only speculation but it seems like it was just a perfect storm,” Stanimal states in our interview. He continues:
“He was doing a lot, he had like some pre-existing condition. He was traveling. He was tired. Stress. It was late at night, that’s usually when a heart attack happens. And then he got some type of sickness that I think I got after him. And that was pretty hard even for me who was healthy so I can’t even imagine… It was some type of flu but not COVID because he got tested and he was negative. I got tested and was negative.”
Stanimal went on to speak in even more detail about the stress factors that were weighing on Shawn Rhoden over the past two years:
“I mean he was stressed. It was a lot of things to be honest. Of course his case which kept dragging because of Covid. He was supposed to have another hearing in September and that got postponed because they didn’t have enough staff. I mean, he also broke up with his wife. That was stressful… he was somebody who was never really outspoken about his own issues, his own struggles. That’s why I think it was really bad because we talked a lot about all of this stuff his last few months… just the fact that he was speaking about this all so much just shows, I think to me, how much this was on his mind. It was definitely a lot of stress.”
Stanimal goes into great detail not only discussing the specifics of the year leading up to his death – but also celebrating his life. It’s a conversation that might provide some answers to fans in the sport. But more than that it’s a personal account and touching tribute to an athlete who left us far too soon.
It was an emotional conversation and one we hope brings more light to the man behind the muscle and the tragedy of his passing. You can watch Stanimal speak openly about Shawn Rhoden’s passing in our latest GI Exclusive interview segment above.
Try These Exercises As A Great Bench Press Alternative
These are great weighted and non-weighted bench press alternative exercises.
The bench press is a staple in many of our routines as it is one of those big powerlifts that can really enhance chest growth and size. As a monster pushing exercise, the bench press is one to really improve many aspects of our lifts while still increasing our size for a massive physique. Aside from increasing benching power, it will work to assist more functional movements that will affect your everyday life in more ways than one.
Okay, so we’ve bragged on and on about the bench press and what it can do. But for many of us, we may not have access to a full bench set-up, therefore making the bench press quite difficult to do. Well, you’re in luck. Thankfully there are a host of bodyweight and weighted chest exercises that can be supplemented with or swapped in instead to really offer that growth you want to see most while being in the comfort of your own home. You aren’t sacrificing anything and you still get the many benefits of strength, size, and balance, among others.
Let’s dive right into these alternate exercises and see what they do for our gains today. A puffed out chest can increase confidence inside and out of the gym and those popping pecs are nothing to laugh at.
Bench Press Basics
People love to bench. It’s arguably the most common question you get asked when at the gym and for some reason, this lift has become what the mile is to the runner, sort of like a lifters calling card. The bench press targets your chest, arms, and shoulders and is designed to improve upper body strength while also enhancing grip strength for a host of other exercises (1). For more functional movements, the bench press can benefit you day in and day out.
Some of the benefits of this monster lift include increased upper body strength, better muscular endurance, and more balance and support for this lift as well as others. With its continued popularity and ability to seriously enhance your gains, this strength-based, power-inducing exercise is not one to ignore.
Best Bench Press Alternatives
As said before, sometimes we don’t have access to the bench press. While we’ve hyped this exercise up, the parallels to other chest exercises are quite similar and these alternative exercises can really work for your benefit when it comes to strength, size, support, and stability.
Push-Ups
The push-up is a perfect bodyweight exercise that is simple and easy to learn with little to no hassle to you at all. It can be done anywhere at anytime and by changing your hand placement, you can create more intensity while increasing the challenge to really target your chest (2).
How to: With your feet together and hands shoulder width apart, make these the only points of contact on the floor. Gently lower to the ground, bending at the elbow until your chest is hovering about an inch or two off the ground. Drive through your hands and push back up to the starting position.
Dumbbell Chest Press
This is a perfect bench press alternative and one to offer you the same, if not very similar, benefits to the bench press. The only real difference is that you are using dumbbells as opposed to a barbell, and for beginners, this can be easier to deal with in terms of both grip and weight. With dumbbells, you engage other muscles as well.
How to: Lie on a bench with the dumbbells extended out in front of you. As you lower the dumbbells towards your chest, really think about engaging your core as you stay stable. Once at the bottom, drive through your feet and push that weight back to the starting position.
Cable Chest Press
This will force you to use the entire core, as well as upper and lower body muscles. Since this is done on the cable machine, working with different angles and focusing on certain areas of movement will allow the stabilizer muscles to get work done as well.
How to: Taking the handles in each hand, step one foot in front of the other with a bit wider of a stance. With your hands on either side of the chest, drive through with an embraced core until your arms are fully extended. Return to the starting position in a controlled way.
Dips
These may not be ones to expect on a bench press alternative list and while they aren’t necessary a direct correlation like some of these other exercises, dips are still great to know, especially for those of us still doing bodyweight exercises (3). While this is mainly a triceps focused movement, you do get some slight chest work done, but what you really benefit from is the utilization of your shoulders and triceps, both of which are essential in the bench press.
How to: With a neutral grip, set yourself up on the bar or whatever you are performing the dips on. Lower yourself, keeping your elbows tucked tight and not lowering too far. Once you’re at your lowest point, engage the pecs, brace your core, and lift yourself until your arms are fully straight.
Dumbbell Fly
The dumbbell fly is a nice way to get the most out of your chest while also providing for a good stretch. It can also target your shoulders and upper back but is of course a more chest focused exercise. Being smart with the weight is key for going to heavy can lead to unwanted pain.
How to: Lie on the bench with a dumbbell in each hand. Extend your arms so the weight is above your chest. Slowly fan out to either side, dropping your arms more horizontally until they form a 90-degree angle with your body. Once you reach your max level, bring the weights back in the same arc you lowered them in.
Wrap Up
The bench press is staple exercise in many athletes’ routines, but for some, it is hard to find access. With this list of the best bench press alternative exercises, you will find a serious boost in all things related to strength, size, support, and stability, especially with those massive pecs you’ve been searching for. Try some of these alternatives and really see what they can do for you today.
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
Tungate, Phil (2019). “The Bench Press: A Comparison Between Flat-Back and Arched-Back Techniques”. (source)
Contreras, Bret; Schoenfeld, Brad; Mike, Jonathan; Tiryaki-Sonmez, Gul; et al. (2012). “The Biomechanics of the Push-up: Implications for Resistance Training Programs”. (source)
Langton, Becky; King, John (2018). “Utilizing Body Weight Training With Your Personal Training Clients”. (source)
The Anllela Sagra Diet For The Perfect Physique
The Secret Of The Anllela Sagra Diet
If you don’t know who Anlella Sagra is, you’re already missing out. Anllela is a 23-year old Colombian fitness celebrity. Her rise to fame is her Instagram page where she posts regularly and engages with her fans.
There is no doubt about the fact Anllela has the physique of a Greek goddess. She arguably has the best abs we have ever seen on a girl. While training plays an important role in developing her perfectly carved physique, you can’t overlook the significance of her diet.
No matter how hard you workout, you won’t see the results until your diet is on point. Pros like Sagra are known to be disciplined and follow a strict diet. Washboard abs like hers are made in the kitchen and not in the gym.
1. Eat Frequently
If you want to build muscle and lose weight, you should eat at regular intervals throughout the day. Anllela eats four times a day and spreads out her meals evenly. Many people have the misconception that skipping meals will help them lose weight.
Skipping meals can have the opposite effect. You might force your body into storing fat by missing meals. Eating frequently can increase your metabolism rate which can help you in burning fat even while you’re not physically active.
2. Take Protein With Every Meal
It is no secret protein is the most important macronutrient when it comes to building muscle mass. As a rule of thumb, if you want to gain muscle, you should be taking one gram of protein per pound of body weight daily.
It is important you span out your protein intake throughout the day. Don’t try to gulp down all the protein in one or two sittings. Eating protein containing meals will help your body repair and recover from your workouts. Every meal Anllela eats contains protein in the form of egg whites or chicken and veggies.
3. Cycle Your Carbs
Some people cut out all the carbs from their diet in order to lose body fat. There is a smarter way of doing this. You can cycle your carbs throughout the week. This way your body can better respond to your diet.
Anllela eats zero carbs on the first day of the week. Doing this will create a carbohydrate deficit in your body and it will have to use stored fat as a source of fuel. This sounds good but this approach is not feasible in the long run.
The second day of the week is a low carb day for Sagra. You can go all out on the third day of the week and meet your normal carb needs as per your body weight. Repeat these three days over and over every week and you will see incredible results.
4. Cheat Meals
Cheat meals are an important aspect of losing weight and body fat. They make your body work harder to burn all the extra calories, fats, and carbs you intake in a single meal. This ramps up your metabolism system and helps you lose weight.
Anlella Sagra eats a cheat meal four times in a month which usually consists of a burger, fries, cheesecake, and peanuts. This is enough for her to satisfy all her cravings. Sagra loves sweets and eats protein bars whenever she has a craving for them.
What do you think of the Anllela Sagra diet? Let us know in the comments below. Also, be sure to follow Generation Iron on Facebook and Twitter.
*Images courtesy of Instagram
The Ultimate Landmine Row Guide: Benefits, How To, and Variations
The landmine row is a classic exercise to build a strong back.
The landmine row is an incredibly effective exercise to work your upper body. It is a compound exercise that can help you build strength and add muscle mass to your back.
Your back is the second largest muscle group (after legs). To train it optimally and ensure overall development, you need to perform a variety of exercises to ensure optimal muscle fiber recruitment.
Since you only need a barbell for the landmine rows, you could do it even in a bare-bone gym. The anchored barbell also allows you to get maximum contraction and muscle fiber recruitment in your back while performing the exercise.
What is a landmine?
If the information above has you sold on the benefits of landmine rows but has left you wondering if you would be walking blindfolded across a landmine-ridden field, do not fret. We have got you covered.
To set up a landmine row, you could:
Place a weight plate at one end of the barbell to anchor it to the floor.
Anchor the barbell in the corner of a wall or squat rack in your gym.
Use a piece of specialized equipment like a landmine tube.
Ask your training partner to step onto the other end of the barbell while you complete your set.
Must Read: How The Landmine Press Boosts Strength Training
Muscles Worked
Since the landmine row is a compound (multi-joint) life, it engages multiple muscles, including:
Rhomboids
Teres Major & Teres Minor
Erector Spinae
Posterior Deltoid
Trapezius
Infraspinatus
Latissimus Dorsi
Brachialis
Brachioradialis
Biceps Brachii
Lower Pectoralis Major
Benefits
1. Allows a Bigger and Controlled Range of Motion
Since the barbell is anchored at one end while performing the landmine row, the other end moves at an angle. The angle of the bar allows you to apply force vertically and horizontally. You use a steady, controlled speed to move the barbell in a natural arc instead of in a straight line.
Since the bar follows a natural arc, you will feel more in control while performing the lift and might experience greater muscle fiber recruitment and better muscle pumps as you’ll be able to hold for longer at contraction points.
But why is that, you ask?
Because…
2. Changes in “Strength Curve“
The strength curve of an exercise refers to how “heavy” an exercise is at different points. While using a regular barbell, you will experience the same amount of force whether you are holding it one foot or five feet off the ground. The landmine, however, varies at different points.
When you first lift a landmine off the ground (do not try this in a war-infested zone), it is a horizontal movement, and so you are fighting against gravity – making the movement harder in the process.
However, as you go further up, the weight moves in an arc, increasing the slope. Meaning – Even though there is the same amount of weight on the bar, the higher the bar is, the “lighter” it will feel.
Related: How The Horizontal Row Enhances Solid Back Development
3. Great For Beginners
Since the landmine row has a pre-defined pattern of movement, it makes it easy for beginners to perform the exercise with the correct form. And because the bar moves in an arc, it increases your shoulder stabilizer muscle recruitment which can be very hard to achieve for a noob in exercises like the barbell or dumbbell row.
Check Out: 5 Tips For A Weight Room Beginner
4. Improves Muscle Balance and Stability
The landmine row can be easily adapted into a unilateral exercise which can help improve your muscle imbalances, core stability, and overall body balance.
Related: The Benefits Of Unilateral Training & Why It Matters
5. Reduces Chances of Injury
The landmine row is a great alternative for people with pre-existing back issues as it allows a greater degree of freedom to work around your injuries.
This exercise also places less pressure on your shoulders and spine as compared to the barbell or T-bar row.
Must Read: 4 Golden Rules You Need To Follow To Lift For Decades Injury-Free
Technique
This is how to perform the landmine row correctly:
Secure one end of a barbell in a corner or a landmine attachment.
Load appropriate weight on the free end.
Face away from the anchor point and stand near the shoulder of the other end.
Stand over the barbell with one foot on either side with a slightly wider than shoulder-width stance.
Bend down and grab the barbell with both hands.
Hinge at your lower back and push your hips back as you lower your upper torso until it is at a 30-40 degree angle with the floor.
Slightly bend your knees and keep your back straight. Maintain this position throughout the exercise.
Take a deep breath and brace your core.
Pull the barbell towards your chest while leading with your elbows.
Focus on pulling back your shoulder blades as you elevate the bar.
Pause and contract your lats at the top of the movement.
While exhaling, return to the starting position with a slow and controlled motion.
Repeat for recommended reps.
Pro Tip: You could also use a V-handle bar attachment in this exercise as it can help you get a better grip on the bar.
Common Mistakes
Here are some of the most common mistakes that lifters commit while performing the landmine row:
1. Bending Too Low
Many gym-goers overdo the movement by bending over way too much. Bending over too low has a couple of drawbacks:
You cannot lift heavy as your center of gravity is off. This is a major setback as optimal back training requires both volume and intensity.
Makes your lower back vulnerable to an injury.
On the other hand, some lifters do not bend over at all. You need to be at a 30-40 degree angle with the floor to train your target muscles effectively.
Related: 7 Common (But Lethal) Fitness Mistakes You Need To Avoid
2. Flairing Out Your Elbows
Bodybuilding requires optimal muscle fiber recruitment and annihilation that you can only achieve through a solid mind-muscle connection.
If you flair out your elbows while performing the landmine row, you will not be able to contract your shoulder blades and lats at the top of the movement. Keep your elbows as close to your body as possible to make the most of the exercise.
3. Incorrect Back Posture
You need to ensure that you maintain a neutral spine throughout the exercise. Most lifters either make the mistake of arching their back or worse – hunching over.
The most common reason for a bad form is excessive use of weight. If you cannot maintain a neutral spine or cannot bend over to the 30-40 degree mark, you should drop the weight (and your ego) and try again.
4. Not Trying New Things
Apart from trying advanced training techniques like dead stops, intraset stretching, and varied TuTs, the anchored barbell allows you to try many variations to train your back from different angles. This point is also a perfect segue into…
Variations
Trying different variations and alternatives of the landmine row is a great way to ensure you never hit a plateau. Here are some variations that you need to try in your next back workout:
1. Parallel One-Arm Landmine Row
Since unilateral exercises allow you to focus on one side at a time, they are a great alternative if you are dealing with muscle or strength imbalances.
Steps:
Anchor a barbell in a corner.
Stand on the right side of the barbell so that your left foot is a few inches away from the bar.
Assume a shoulder-width stance.
Hinge at your hips and bend over while maintaining a neutral spine until your torso is at a 30-40 degree angle with the floor.
Grab the shoulder of the barbell with your left hand and place your right elbow on your right knee to help stabilize your lower back and pelvis.
Take a deep breath and pull the bar towards your chest.
Pause and contract at the top of the movement.
Return to the starting position slowly while breathing out.
Repeat for recommended reps before switching sides.
2. Meadows Row
[embedded content]
This variation was made famous by the late, John Meadows. Although the Meadows row primarily targets your back, it also challenges one’s grip and indirectly targets the bicep.
Steps:
Position a barbell in a landmine attachment or the corner of a wall.
Stand at one end of the barbell so that your body is perpendicular to the bar.
Assume a split stance with the inside leg back and the outside leg forward.
Bend forward until your chest is just above parallel to the floor.
Grab the bar with a pronated grip.
Begin the movement by driving the elbow behind the body while retracting the shoulder blade.
Pause and contract your lat at the top of the movement.
Return to the starting position.
Repeat for recommended reps before switching sides.
Pro Tip: In the Parallel One-Arm landmine row and Meadows row, you could also use a bench to add variety to the exercise. Using a bench reduces your core engagement and allows you to focus on contracting your lats and shoulder blades during the movement.
3. Inverted Row
Inverted rows are one of those exercises that look super easy but will have you running on fumes by the time you are done with them – or they are done with you.
Steps:
Stand in front of a squat rack or Smith machine.
Set the bar at the desired setting. If you are a beginner, consider setting it at your waist height as it will allow your arms to fully extend while keeping your body off the floor.
Get under the bar and grab it with a pronated shoulder-width grip.
At the start of the movement, your body will be suspended or just off the floor, with your heels being the only body part in contact with the floor.
Contract your core and glutes and pull yourself up, leading with your chest.
Your body should remain in a straight line throughout the movement.
Pause and contract for a second at the top of the movement and ensure that your shoulder blades are retracted (imagine squeezing a small ball between the shoulder blades) before slowly lowering to the starting position, with your arms fully extended.
Repeat for recommended reps.
4. Seal Row
Seal row is an isolation exercise that will take your back gains to the next level.
Steps:
Elevate a flat bench by placing an aerobic step under each side.
The height of the bench should be adequate so that the weight plates do not touch the floor when your arms are fully extended.
Grab the bar with an overhand grip, slightly wider than shoulder-width apart.
Inhale and pull the bar towards your abdomen.
Pull the bar until it touches the underside of the bench.
Pause and contract your shoulder blades and lats at the top of the movement.
With control, lower the bar back to the starting position.
Repeat for recommended reps.
Related: T-Bar Row Your Way To A Cobra Back: How-To, Muscles Worked, and Variations
5. Pendlay Row
[embedded content]
Developed by Olympic weightlifting coach Glenn Pendlay, the Pendlay row is a bodybuilding exercise that activates muscle groups throughout your body—including your lats, rhomboids, biceps, glutes, hamstrings, and rear deltoids.
Steps:
Stand upright in front of a barbell with a shoulder-width stance.
Hinge at your hips and begin to bend your hips and knees to lower your body toward the barbell.
Grab the bar with an overhand grip and engage your back muscles by rotating your shoulders outward.
Maintain a flat back and keep your chin tucked throughout the movement (as if you were holding an egg under your chin).
Initiate the upward movement by squeezing your lats and pulling the barbell toward your lower chest. Keep your elbows as close to your body as possible.
Pause and contract your lats at the top of the movement.
While maintaining your rowing alignment, straighten your elbows and allow the barbell to travel back toward the floor until the weight plates contact the ground.
Pause for a second at the starting position.
Repeat for recommended repetitions.
Next Read: Annihilate Your Workout with These Landmine Exercises
Conclusion
The landmine row is an effective back builder and should be a part of every lifter’s exercise arsenal. Switching up your time under tension and rep tempos while performing the exercises mentioned above will give you enough variations that will keep you busy for a long time.
Which is your favorite back exercise? Let us know in the comments below. Also, be sure to follow Generation Iron on Facebook and Twitter.