Tag: Bodybuilding
Former Mr. Olympia Chris Dickerson Has Passed Away At 82
Chris Dickerson won the 1982 Mr. Olympia title.
Bodybuilding legend and former Olympia champion Chris Dickerson has passed away at the age of 82. It was reported by RXMuscle on Thursday night that Dickerson had been living in a rehab facility after suffering a stroke and passed away due to pneumonia.
“Sad to report the passing of 1982 Mr Olympia Chris Dickerson from pneumonia … Chris has been living in a rehab facility after suffering a stroke .. he had some of the best forearms and calves I’ve seen .. and was a true gentleman R.I.P. #mrolympia”
In August of 2019, Dickerson suffered a broken hip after a fall. While in the hospital, Dickerson had a heart attack and contracted COVID-19 while recovering.
Chris Dickerson was one of the best bodybuilders of all-time and broke many barriers. He was the first openly gay professional bodybuilder and Olympia champion. Dickerson was also the first African-American winner of the Olympia and Mr. America competitions.
He was the sixth winner of the Olympia competition. The event began in 1965 when Larry Scott took home the title. In 17 years, there was a total of five winners — Scott, Sergio Oliva, Arnold Schwarzenegger, Franco Columbu, and Frank Zane. After two second-place finishes in 1980 and 1981, Dickerson was able to win gold in 1982.
Chris Dickerson did not start competing until he was 27. In 1966, Dickerson won three of the four contests he entered. This jumpstarted what would become a legendary career. Dickerson would go onto win the 1968 AAU Mr. USA and 1970 AAU Mr. America championships. He added the title during the 1973 and 1974 NABBA Mr. Universe competitions.
In 1979, Dickerson competed in his first IFBB Pro League competition. This was a victory during the Canada Pro Cup. Dickerson appeared in the Olympia that year and finished fourth — with Zane winning the title. He would go onto finish second to Schwarzenegger during the 1980 Olympia and Columbu during the 1981 competition.
Chris Dickerson saw great success in 1980 and 1981 when he won a total of nine shows with eight runner-up finishes. He did not compete following his Olympia title until 1984. This is when he returned to the Olympia stage and finished 11th. Dickerson’s final competition came in 1994 where he won the Over 50 division in the Masters Olympia.
Dickerson is the fifth Olympia champion to pass away. This is less than two months after 2018 Olympia champ Shawn Rhoden tragically passed away. Dickerson will be remembered as one of the best of all-time.
Generation Iron sends condolences to family and friends of Chris Dickerson during this difficult time.
Natural Bodybuilder Reveals the Secret Movements to Explode Your Biceps
PNBA natural bodybuilder shares the secret movements to explode your biceps.
Everyone wants bigger muscles of the most flexed muscle. The muscle you secretly flex in the mirror. And the one that garners a lot of touch from the opposite sex. If you guessed biceps, then you’re correct! Big biceps convey strength. And if you want to take your physique up a notch, you’ll want bigger biceps. A Professional Natural Bodybuilder Association (PNBA) athlete has your back and demonstrates the moves you need to bolster your biceps through your sleeves.
This PNBA professional natural bodybuilder goes by the username @pnba_pro_dukenukem24 on Instagram (IG). He flexed his crazy sixteen-year transformation in a post – 2005 – 2021. You can see his full IG post and transformation below:
https://www.instagram.com/p/CXkZ_3vM5k4/?utm_source=ig_web_copy_link
If that transformation wasn’t crazy enough, there’s something else you need to know. Pnba_pro_dukenukem24 claims to be all-natural! His first show ever took place in 2020, where he received second place in an amateur division at IFBB Tampa Pro, where he competed as a natural. He’s now a PNBA pro and has become a 2021 Classic Physique winner.
Secret Movements to Explode Your Biceps
Honing in on the correct bicep movements is essential to build killer arms. To get biceps like this PNBA athlete – pnba_pro_dukenukem24 -, you’ll want to focus on EZ bar curls and the isolation movement single-arm dumbbell hammer curls. Below are two different videos of pnba_pro_dukenukem24 performing both exercises.
EZ Bar Curl
https://www.instagram.com/p/CRklJaQgiw5/?utm_source=ig_web_copy_link
Reps and sets: perform three sets of eight to 12 reps
Why do it: Since the EZ bar curves, the grip is easier on your wrist. You’ll be able to use heavier weight compared to a straight bar. Because you’ll have more wrist mobility and won’t have to worry about wrist pain.
Single-Arm Dumbbell Hammer Curl
https://www.instagram.com/p/CMTazwrjDTp/?utm_source=ig_web_copy_link
Reps and sets: perform four sets of 16 to 20 reps
Why do it: The single-arm dumbbell hammer curl will target the long head of the bicep – as well as your brachioradialis – forearm muscle. It will also work on your grip strength and wrist strength. And since it’s an isolation movement that has you working one arm at a time, you’ll have a better mind-to-muscle connection to build muscle in your lagging side.
Build Bigger Biceps
To grow bigger arms, you need to know a few key things. First, you must do enough volume – reps and sets – for adequate muscle growth. We recommend balancing days where you use heavier weight and fewer reps—mixed with lighter weight and more reps. This builds both dense muscle and sarcoplasmic hypertrophy – an increase in fluid to your muscles that make them appear bigger. You’ll get sarcoplasmic hypertrophy from doing lighter weight with more reps. That’s why often you’ll see bodybuilders “pump” train – higher reps and shorter rest periods. They do this to get as much blood rushing to the muscle as possible to look as big as possible on stage.
This PNBA (pnba_pro_dukenukem24) athlete shows it’s possible to build bulging biceps naturally if you do the right movements. If you want arms like him, start including single-arm hammer curls and EZ bar curls in your program.
Follow us on Instagram, Facebook, and Twitter for more natural bodybuilding tips!
The INBA PNBA Is The Real Deal: Pro Women’s Open Natural Olympia 2021 Champ Jill Kolivoski Fails Drug Test, Speaks Openly With Generation Iron
2021 Natural Olympia Women’s Professional Bodybuilding champ, Jill Kolivoski, fails drug test.
Jill Kolivoski, the winner of 2021 Natural Olympia in the Women’s Bodybuilding Open division, recently failed a drug test administered at Natural Olympia. Below, you can watch an exclusive clip from Generation Iron: Natty 4 Life articulating more in-depth about the drug test they administer.
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Jill Kolivoski competed in the United States Bodybuilding Federation (USBF) before returning to the International Natural Bodybuilding Association (INBA)/Professional Natural Bodybuilding Association (PNBA) league. In all 23 years of competing, this is her first failed drug test. In the USBF, Kolivoski was drug tested, but no banned substance was ever found in her system.
Although the USBF is also a natural bodybuilding institution, they don’t test their athletes through the same laboratory the INBA/PNBA does. The INBA/PNBA doesn’t take drug testing lightly. Competitors are thoroughly tested through the World Anti-Doping Agency (WADA) – premier drug testing for professional athletes. The Olympics use this foundation, and it detects drugs that often go under the radar through other drug tests.
Unfortunately, Jill Kolivoski and any competitor that fails a drug test in the INBA/PNBA league end up on the Hall of Shame. Furthermore, she’ll lose her title and prize money. Kolivoski is understanding of the matter and is accepting of any punishment she endures.
Substance Tested Positive For
Jill Kolivoski tested positive for Selective Androgen Receptor Modulators (SARMs). This ingredient was found in a substance Kolivoski was unaware was banned. Based on the evidence collected, the failed drug test doesn’t seem to be a malicious act on Kolivoski’s part. When the INBA/PNBA league asked Kolivoski if she had ever heard of the banned substance she was found guilty of using, she stated, “absolutely not.” “Taking products that don’t align with a pure natural life of bodybuilding is NOT who I am and it’s NOT what I live for/represent day in and day out.”
Negligence and naiveness are what put Jill Kolivoski in this predicament. She said, “I was so excited with the idea to get back onto the stage that never once did I think I had to educate myself on supplements and banned products.” She admitted to never looking at the list of banned substances because she believed she was never at risk.
Jill Kolivoksi is extremely health-conscious and claims she never drank alcohol in her whole life, has never done drugs, and doesn’t use prescription drugs or antibiotics. She does regular fasts and is all organic – she restricts restaurants that don’t align with this. Kolivoski said she’s only started taking supplements as an adrenal fatigue remedy. She was following a nutrition plan with supplements to help lower her cortisol.
According to Kolivoski, she had no clue one of the supplements contained a banned substance until the INBA/PNBA league called her for inquiry. After further investigation, Kolivoski learned one of the supplements she was using did contain the forbidden ingredient. This same substance passed the USBF administered drug test. Although, Kolivoski now wants to educate other athletes of the potential risks of taking certain supplements, especially if they’re in the INBA/PNBA league and get tested by WADA.
INBA PNBA STATEMENT WITH REGARDS TO JILL KOLIVOSKI
Below, is a statement from the INBA/PNBA commission on December 23, 2021, regarding Jill Kolivoski’s failed drug test:
“INBA PNBA stands by the SMRTL (WADA Accredit Laboratory) test results for Jill Kolivoski. We have been in direct communication with Jill, who has taken complete responsibility for this outcome. Jill is currently suspended from competition with the INBA PNBA for five (5) years.
For decades INBA PNBA had been conditioning athletes to be well versed and compliant with the WADA Prohibited List and maintains one hundred percent transparency as the leader in this industry.
The other unfortunate part of this story is that Jill was tested one week earlier by the USBF and unfortunately their sub-standard testing did not reveal the same results! They cleared her as negative and paid Jill her prize money. One week later she tested positive for a SARM with the INBA PNBA. This is exactly why natural bodybuilding is not taken seriously. These other so-called natural federations/organizations are doing the athletes and the industry a huge disservice by misleading athletes into believing they are being tested based on their own protocols. Polygraph, Redwood Toxicology, and Quest Diagnostics in no way have the capability to do so.
This is not the first time this has happened and will not be the last. Rest assured the INBA PNBA will continue to treat natural athletes at the Olympic level, and most importantly test at the same level, only utilizing WADA Accredited Laboratories to ensure an even playing field in the sport of natural/tested bodybuilding.”
Generation Iron would like to thank Jill Kolivoski for her open commentary on the failed drug test after being stripped of the Women’s Bodybuilding title at Natural Olympia 2021. And we’d like to extend our thank you for the cooperation of the INBA/PNBA league and all parties involved.
Follow us on Instagram, Facebook, and Twitter for the latest news on natural bodybuilders!
The INBA PNBA Is The Real Deal: Women’s Professional Open Natural Olympia 2021 Champ Jill Kolivoski Fails Drug Test, Speaks Openly With Generation Iron
2021 Natural Olympia Women’s Professional Bodybuilding champ, Jill Kolivoski, fails drug test.
Jill Kolivoski, the winner of 2021 Natural Olympia in the Women’s Bodybuilding Open division, recently failed a drug test administered at Natural Olympia. Below, you can watch an exclusive clip from Generation Iron: Natty 4 Life articulating more in-depth about the drug test they administer.
[embedded content]
Jill Kolivoski competed in the United States Bodybuilding Federation (USBF) before returning to the International Natural Bodybuilding Association (INBA)/Professional Natural Bodybuilding Association (PNBA) league. In all 23 years of competing, this is her first failed drug test. In the USBF, Kolivoski was drug tested, but no banned substance was ever found in her system.
Although the USBF is also a natural bodybuilding institution, they don’t test their athletes through the same laboratory the INBA/PNBA does. The INBA/PNBA doesn’t take drug testing lightly. Competitors are thoroughly tested through the World Anti-Doping Agency (WADA) – premier drug testing for professional athletes. The Olympics use this foundation, and it detects drugs that often go under the radar through other drug tests.
Unfortunately, Jill Kolivoski and any competitor that fails a drug test in the INBA/PNBA league end up on the Hall of Shame. Furthermore, she’ll lose her title and prize money. Kolivoski is understanding of the matter and is accepting of any punishment she endures.
Substance Tested Positive For
Jill Kolivoski tested positive for Selective Androgen Receptor Modulators (SARMs). This ingredient was found in a substance Kolivoski was unaware was banned. Based on the evidence collected, the failed drug test doesn’t seem to be a malicious act on Kolivoski’s part. When the INBA/PNBA league asked Kolivoski if she had ever heard of the banned substance she was found guilty of using, she stated, “absolutely not.” “Taking products that don’t align with a pure natural life of bodybuilding is NOT who I am and it’s NOT what I live for/represent day in and day out.”
Negligence and naiveness are what put Jill Kolivoski in this predicament. She said, “I was so excited with the idea to get back onto the stage that never once did I think I had to educate myself on supplements and banned products.” She admitted to never looking at the list of banned substances because she believed she was never at risk.
Jill Kolivoksi is extremely health-conscious and claims she never drank alcohol in her whole life, has never done drugs, and doesn’t use prescription drugs or antibiotics. She does regular fasts and is all organic – she restricts restaurants that don’t align with this. Kolivoski said she’s only started taking supplements as an adrenal fatigue remedy. She was following a nutrition plan with supplements to help lower her cortisol.
According to Kolivoski, she had no clue one of the supplements contained a banned substance until the INBA/PNBA league called her for inquiry. After further investigation, Kolivoski learned one of the supplements she was using did contain the forbidden ingredient. This same substance passed the USBF administered drug test. Although, Kolivoski now wants to educate other athletes of the potential risks of taking certain supplements, especially if they’re in the INBA/PNBA league and get tested by WADA.
INBA PNBA STATEMENT WITH REGARDS TO JILL KOLIVOSKI
Below, is a statement from the INBA/PNBA commission on December 23, 2021, regarding Jill Kolivoski’s failed drug test:
“INBA PNBA stands by the SMRTL (WADA Accredit Laboratory) test results for Jill Kolivoski. We have been in direct communication with Jill, who has taken complete responsibility for this outcome. Jill is currently suspended from competition with the INBA PNBA for five (5) years.
For decades INBA PNBA had been conditioning athletes to be well versed and compliant with the WADA Prohibited List and maintains one hundred percent transparency as the leader in this industry.
The other unfortunate part of this story is that Jill was tested one week earlier by the USBF and unfortunately their sub-standard testing did not reveal the same results! They cleared her as negative and paid Jill her prize money. One week later she tested positive for a SARM with the INBA PNBA. This is exactly why natural bodybuilding is not taken seriously. These other so-called natural federations/organizations are doing the athletes and the industry a huge disservice by misleading athletes into believing they are being tested based on their own protocols. Polygraph, Redwood Toxicology, and Quest Diagnostics in no way have the capability to do so.
This is not the first time this has happened and will not be the last. Rest assured the INBA PNBA will continue to treat natural athletes at the Olympic level, and most importantly test at the same level, only utilizing WADA Accredited Laboratories to ensure an even playing field in the sport of natural/tested bodybuilding.”
Generation Iron would like to thank Jill Kolivoski for her open commentary on the failed drug test after being stripped of the Women’s Bodybuilding title at Natural Olympia 2021. And we’d like to extend our thank you for the cooperation of the INBA/PNBA league and all parties involved.
Follow us on Instagram, Facebook, and Twitter for the latest news on natural bodybuilders!
Bodybuilder Tony Ellett Has Died
Tony Ellett is a well-known bodybuilder in the United Kingdom.
Tony Ellett, a famous bodybuilder in the UK, has passed away. The news was announced on Facebook and there have been many sharing condolences on social media. The cause of death has not been revealed but it was said that Ellett passed away on Wednesday night.
“What can I say I’m absolutely heartbroken. on 22/12/21 @ 10:38 my heart stop and broke into a million pieces not just for me but for Curtis as well. I will alway treasure the memories we had together and I promise I will take good care of curtis and we will never forget you. Sleep tight tone until we meet again. xxxx.”
Ellett made a name for himself in NABBA during his career in bodybuilding. He began competing in 2009 and had some success during his time on stage.
Tony Ellett made his debut during the 2009 NABBA England Championships. He finished fifth, which would be one of nine top-five finishes in his career. Ellett followed that up with two more fifth-place finishes during the 2011 NABBA Mr. Britain and 2013 NABBA England Championships.
Ellett broke though in 2016 with a second-place finish during the 2016 NABBA England Championships. This was before be picked up the first victory of his career. Ellett won gold at the 2016 UK NABBA UK Championships. He would compete two more times, with the last one coming in 2017 during the NABBA Mr. Britain competition.
The presence on social media from family and friends shows what kind of person Ellett was. There has been a recent string of deaths in the bodybuilding community. There was no cause of death for Ellett but it is a clear problem that continues to impact bodybuilding around the world.
Generation Iron would like to send condolences to family and friends of Tony Ellet during this difficult time.
Greg has covered the four major sports for six years and has been featured on sites such as Sports Illustrated, Fox Sports, SB Nation, NJ.com, and FanSided. Now, he is transitioning into the world of bodybuilding and strength sports.
Ryan Crowley Gets Extremely Honest On How Social Media Hate Emotionally Affects Him
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Ryan Crowley gets surprisingly candid about his relationship with social media and online hate.
Ryan Crowley, in part, discovered bodybuilding due to being bullied as a child. It’s a story we’ve heard countless times before in the sport. He sought to become physically strong to avoid being bullied in his future. Now Crowley is a promising bodybuilder (recovering from a major injury) and looking to make a big splash in the industry. Yet somehow he still faces the same kind of bullying he remembers from childhood. This time in the form of hateful online comments. Has his past experiences helped him develop thicker skin? In our latest GI Exclusive, Ryan Crowley opens up about how he interacts with social media online bullying – and how it still emotionally affects him.
Whether you like it or not, social media is here to stay. It’s also a big part of modern bodybuilding. No longer do pro competitors need magazines to display their stunning physiques. They can each amass followings on Instagram, Twitter, YouTube, and Facebook. They can directly engage fans. They can share updates whenever they want. There is no longer a gatekeeper between the athlete and the audience.
In many ways this is fantastic. It opens the doors wide open for new kinds of success. But it also brings a very ugly side of the internet front and center into every bodybuilder’s inboxes. Bullying and hate from anonymous users can mount across comments and DMs. There’s a lot of positivity too, which must be acknowledged, but the hate comes through in a way that was otherwise impossible before the web. This is something Ryan Crowley is all too familiar with.
We’ve spoken with others about the vitriol that can come through online commenting. In the case of Chef Rush, for example, it took the form of hate speech. Joey Swoll also revealed to us the death threats he would receive. It can get very dark. Ryan Crowley is a bodybuilder who has experienced bullying far before the internet. As a chubby child, he was often the butt of many jokes. This certainly emotionally affected him. To combat the sadness – he sough to become strong and eventually discovered bodybuilding.
Now an adult, he strangely finds himself, in some ways, back where he started. While he is no longer overweight, he faces hateful comments online due to having a rather large social media following. During our video conversation, Crowley became extremely candid and open about how this affects him. In some ways, he becomes the same young boy that he was being bullied in his past. He admits to reading the hurtful comments and letting them deeply affect his mood.
He tells us this with a smile on his face in the moment. It’s as if he is completely aware how silly it is to let strangers have such a hold over him. But he’s also aware that he can’t help his gut emotional response to these kinds of comments. We’re all human after all. He knows he should simply not read the comments. Just ignore them. But he reads through them anyway.
He also admits that being so easily affected by the comments triggers more comments:
“I wear my heart on my sleeve and I’m very sensitive. And they know this. This is why they say this stuff because they know it gets to me. It’s just something I get on with, you know? It gets to me and then I get on with it.”
This is classic bullying. The more the bully knows that they are triggering a response. The more they continue to push harder. Of course, Ryan Crowley is not disabled by these hateful comments. They do not freeze up his life into misery. As he states, he’s able to move on. But he also comes back for more. He pours over his comments, gets upset by certain hateful statements, uses his girlfriend for support, and then tries to shake it off and go one with his day.
There have been many reports in the bigger picture beyond bodybuilding of how social media affects anxiety and happiness. Recent whistleblowers at Facebook even stated that there are mounds of data showcasing the psychological damage it can cause – but they chose to bury those facts and move forward with their policies anyways. It’s a problem bigger than Ryan Crowley or bodybuilding. But it’s refreshing to see a public figure in the sport speak so honestly about it.
You can watch Ryan Crowley discuss his interaction with online hate – as well as his future plans for recovery and his bodybuilding career – in our latest GI Exclusive interview segment above.
Shoulders With Sephora: Gains At Generation Iron Personal Training
Work your shoulders with Sephora as she grinds in the state-of-the-art Generation Iron gym.
Finding the right location to workout can be a daunting task, but Generation Iron Personal Training makes that easy. A fantastic gym with state-of-the-art equipment and knowledgeable trainers, your gains will become a reality in no time. Plus, with the ease and convenience of setting up a time to work out, Generation Iron Personal Training will make you actually want to get up and get moving.
We followed around Sephora, one of Generation Iron’s Personal Training trainers, as she walked us through a great shoulder workout. Neglecting to work out your shoulders can sacrifice strength, size, and that well-rounded physique you want most. With Sephora’s guidance, this shoulder workout is sure to give you the best gains around.
Let’s jump into this shoulder workout from Sephora so we see those gains we want most. With the right approach, we can better tackle any workout put in front of us. A great shoulder workout can be hard to come by but thankfully Sephora offers up this 5-exercise workout for ease, convenience, and gains.
About Sephora
Sephora found herself in a position many of us do, being tired of excuses and a lifestyle we want to change. Through hard work and dedication, Sephora has committed herself to building her body and shaping the necessary areas to see results she has great confidence in. She received her NASM certification and is on a mission to not only help change your body, but also your mindset on health and fitness.
Sephora’s Shoulder Workout
This shoulder workout from Sephora is a great way to build shoulder strength and size, while also aiding in stability and an overall well-rounded physique. A mix of machine and free weights exercises, you target each muscle of your shoulder differently to not neglect or miss out on any gains.
Exercises
Sets
Reps
Machine Shoulder Press
4
12
DB Lateral Raise
4
12
DB Front Raise
4
12
Alternating One Arm Arnold Press
4
12
Cable Upright Row
4
12
Exercise Breakdown
Machine Shoulder Press
The machine shoulder press is a great exercise for hypertrophy as it will offer healthy stress and nice resistance on your shoulders. Using the machine allows you to add more weight than a free weight shoulder press as well as work to improve form and learn to feel out this exercise. While the machine provides safety, it is important to focus on your technique to not build bad habits.
DB Lateral Raise
The dumbbell lateral raise is a nice shoulder exercise to strengthen those stabilizer muscles and improve shoulder stability. Building strength is obvious but working to tackle those muscle imbalances is also a great benefit to this exercise. It also has plenty of room for variations.
DB Front Raise
Dumbbell front raises are great for building sport specific strength but also functional movements. Another great way to improve any muscle imbalances, the options for you to succeed in terms of building a well-rounded physique are nowhere near impossible. Plenty of variations exist for this exercise as well.
Alternating One Arm Arnold Press
This exercise will build serious strength and size as a result of the complexity with the press and twist aspects. Alternating arms allows you to focus on form even more and stay dialed in as this exercise can be a killer. It can be taxing on your shoulders so working with the appropriate amount of weight will ensure less chance of injury.
Cable Upright Row
Cable upright rows are effective for building bigger traps and ensuring more width in your shoulders. A nice isolation exercise, there are plenty of variations to try but the benefit of the cable machine is more weight can be added, ensuring better form and increased mind-muscle connection.
Benefits Of Strong Shoulders
Having strong shoulders should not be overstated. The benefit to stronger, more stable shoulders can not only enhance sport specific movements, but also those more functional ones. Increasing strength, boosting stability, and adding to a well-rounded physique can be a game changer as you seek the best for your shredded aesthetic. This workout from Sephora will truly enhance your shoulder development with just 5 simple exercises. And with a great gym like Generation Iron Personal Training, you just can’t go wrong.
About Generation Iron Personal Training
This state-of-the-art training facility is 7,000 square feet, jam packed with elite equipment and uniquely designed to provide for a great workout and awesome atmosphere to motivate yourself to see massive gains. Everything you know about gym memberships and their shady hidden fees with additional costs are a thing of the past as you can book directly with registered trainers for one-on-one personal sessions. With the motto “Sweat Today, Shine Tomorrow”, you will become a new person, one with the confidence and physique to be proud of.
With plenty of room to work out and have your own space to get after it, Generation Iron Personal Training gym can be just what you need to succeed. Plus, parking is easy and convenient for a nice bonus.
Location & Address: 730 NY-304 in New City, New York
Phone Number: 845-664-8589
Email: [email protected]
Social Media: Follow us on Instagram for the best content and important updates to always be in the loop on Generation Iron Personal Training.
Check out the website for Generation Iron Personal Training here!
Wrap Up
This shoulder workout from Sephora at Generation Iron’s Personal Training gym is a great workout to boost strength and size, while also building stability and a well-rounded physique. The right approach under the guidance of a knowledgeable trainer can make or break your gains and give you the best for your desired goals. Generation Iron Personal Training is a fantastic way to see your goals become reality so don’t hesitate to reach out and see how this is a great fit 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 Sephora Instagram and Generation Iron
The 6 Best Strength Building Exercises You’re Not Doing
6 Greatest Exercises To Build Strength
With the advancement and mainstreaming of machines in the gyms around the world, people tend to stick to exercises they’re comfortable doing. The sad news is, strength gains lie outside your comfort zone.
If you want to improve on your strength, you’ll have to give up the isolation exercises for compound (multi-joint) lifts. Performing the exercises mentioned in the article will take your strength gains to a whole new level.
Clean and Press
When was the last time you performed the clean and presses or saw someone perform then in your gym? Lifting weights off the floor and over your head is a badass way of putting your brute strength at the display.
The clean and press consist of two main movements. The first part entails lifting the barbell off the floor and to your shoulder level. In the second movement, you need to push the weight overhead. Return to the starting position with a slow and controlled movement, and repeat for the recommended reps.
Deadlifts
Many people prefer using machines or doing rowing exercises in place of the deadlifts for convenience. The deadlifts should be a staple in your back workouts. An effective back workout should be as brutal (if not more) as an annihilating leg workout.
The deadlifts are a full-body exercise and are fantastic for building overall strength. Keep your chest up, back arched, and drive through the heels, knees, and hips to move the weight upward.
Farmer’s Walk
There’s a reason why the farmer’s walk (or a similar exercise) is a part of almost every strongman meet. Walking around while holding onto heavyweights will not only improve your strength but will also help in putting on muscle mass.
Set a one-minute timer and grab the heaviest pair of dumbbells you can find. You can add variations to the farmer’s walk by using a barbell or weight plates in place of the dumbbells.
Bench Press
The bench press is one of the best exercises to improve your pushing strength. The exercise can also help in developing your pectoral muscle size. With all the exercises listed in the article, your priority should be to learn the correct form of doing them rather than going after the heavier weights.
Keep your elbows pointing inwards while performing the bench press to reduce the chances of an injury. Most people expose themselves to a pec or shoulder blade tear by flaring out their elbows too wide.
Rack Pulls
The rack pulls are an incredibly effective but underutilized lift. The rack pulls are a modified version of the deadlifts where the bottom half of the movement is omitted. Lifting the barbell with a limited range of motion will put all the tension on your lats and will help in building strength.
While performing the exercise, most people make the mistake of bouncing the barbell off the rack. By using the momentum you’re leaving gains on the table by reducing the already limited range of motion of the lift.
Squats
Squats shouldn’t come as a surprise on this list. The big 3’s – deadlifts, bench press, and squats – are the compound exercises you shouldn’t skip at any cost if your goal is to build strength and muscle mass.
If you’re a beginner, start by performing easier versions of the exercises like the smith machine squats or dumbbell deadlifts and gradually progress onto the advanced versions with heavier weights.
Who is your favorite exercise? Let us know in the comments below. Also, be sure to follow Generation Iron on Facebook and Twitter.
*Header image courtesy of Envato Elements.
Build a Golden Era V-Taper with this Workout
Back Workout for Building a V-Taper
Aesthetics were the main focus of bodybuilding in the golden era. The advent of science and enhancement drugs took the battle from aesthetics to muscle mass and size. While the fads come and go, the golden era aesthetics will stay forever.
The love for the golden era V-taper and natural aesthetics has brought about starting the Classic Physique division in the Mr. Olympia competition. Nothing appeals more in a well-crafted physique than the good old V-taper and we’re here to help you build one.
Exercise 1 – Pull-ups – 50 Reps
We’ll be focusing on the old school exercises in this workout. We will start the workout with 50 pull-ups. Take as many sets as you need to complete the 50 pull-ups but try to hit failure with every set.
Exercise 2 – Superset
– Bent Over Barbell Rows – 3 Sets 20, 15, 10 Reps
– Seated Pulley Rows – 3 Sets 10, 15, 20 Reps
The rows build the thickness in the back while the pull-ups and pull-downs help in building wide lats. Use lifting accessories to eliminate the grip strength while performing the exercises as your grip is prone to give up before your back.
Focus on building a mind-muscle connection and contract your back with every single rep. While performing the seated rows, lean forward to give your lats a stretch, but don’t lean back and maintain an arched back while rowing towards your body.
Exercise 3 – T-Bar Rows – 4 Sets 15, 12, 10, 8 Reps
The T-bar rows are where it gets down and dirty. Go heavy on the rows while maintaining a strict form. If you don’t have a T-bar row machine at your gym, put a barbell in the landmine rows position and use a v-handlebar to row the barbell.
A good back workout should be as taxing as a brutal leg workout. Your back is the second biggest muscle group after your legs and building a v-taper will require you to put all you’ve got into every exercise.
Exercise 4 – Giant Set
– Pullovers – 3 Sets 15, 12, 10 Reps
– Front Facing Lat Pulldowns – 3 Sets 15, 12, 10 Reps
– Behind the Neck Lat Pulldowns – 3 Sets 15, 12, 10 Reps
The giant set will be focused on building the broad wings. In the first set, lie down across a flat bench and perform the first set with 15 reps. Don’t bend your elbows throughout the movement as doing so will recruit your pectoral muscles.
After the pullovers, we switch over to the front facing lat pulldowns and then move onto performing the behind the neck lat pulldowns. These three are the most effective exercises when it comes to building wings you could fly with.
Exercise 5 – Barbell Shrugs – 3 Sets 30, 20, 10 Reps
Trapezius muscles (or traps) are one of the most abused muscles when it comes to training them in the gym. Performing shrugs is fairly easy, all you need to do is stand with your feet shoulder width apart, grab a barbell, maintain a slight bend in your elbows and lift your shoulders to your ears.
Many people mess up by letting their egos get in the way and go too heavy on this exercise. Pause at the top of the movement and squeeze the living hell out of your traps with every rep.
Exercise 6 – Behind the Back Machine Shrugs – 3 Sets 10, 20, 30 Reps
We’re not leaving any stones unturned with this workout and will not settle for anything less than a golden era v-taper. The trapezius muscle is majorly on our backs and behind the back shrugs can help us train it efficiently.
Using a machine for this exercise puts constant tension on the muscle which a vanilla barbell can’t do. If you’ve put everything into this workout, by the end of the 30 reps, your back should be on fire.
Who do you think has the best V-taper? Let us know in the comments below. Also, be sure to follow Generation Iron on Facebook and Twitter.
*Header image courtesy of Envato Elements.
Arnold Schwarzenegger Releases Newsletter Ahead Of The Holidays
Arnold Schwarzenegger has posted a new newsletter asking for comments from fans.
Arnold Schwarzenegger is considered to be the best bodybuilder of all-time. This means that when he talks, people listen. Schwarzenegger has done interviews, different appearances, and has started his own newsletter. In his most recent edition, Schwarzenegger is asking others to do god deeds around the holidays.
Schwarzenegger has spoken out recently about different topics within the sport of bodybuilding. Since it is the holiday season, he has taken his newsletter and used it in a bit of a different way.
“The best thing about my newsletter is connecting with my subscribers and seeing how contagious optimism can be. It’s our little positive corner of the internet. This month I issued a challenge, and I LOVED hearing these responses. Merry Christmas! Subscribe at the link in my bio!” Arnold Schwarzenegger wrote in his caption on Instagram.
Arnold Schwarzenegger has issued a challenge in his recent newsletter entitled My Challenge for You. He has also urged fans to comment on the section so he can read what impact it has made during this time of the year.
“Since this is the giving time of year, I want to challenge all of you to do something for someone else. It doesn’t have to be big. But this is a season of miracles, and you can be the miracle in someone’s life by reading to an after-school program or just stopping by to have a normal conversation with someone who is going through hard times. You can still post all of your meals and your pets on social media, but take an hour or two during the holidays and give it to someone else,” Schwarzenegger wrote.
Arnold Schwarzenegger is planning to host the Arnold Classic from March 3-6 in Columbus, OH. The event will once again mark the beginning of the bodybuilding season and return to its normal time. This year’s competition was forced to move to September due to the pandemic.
Before we get to that point of 2022, Schwarzenegger wants to make sure that his readers and fans remember what is important during this time of year.
“Tell me what you did for others by relying, and make the subject line “Giving back” so I can be sure to read them all. you might feel weird about “bragging”, but I really believe that good deeds inspire more good deeds, so share away. I am already proud of all of you!”
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