Tag: Bodybuilding
How Nick Walker Works Out For Intensity & Crazy Huge Hamstrings
Nick Walker is an absolute beast and this hamstring focused workout is proof as to why.
Nick Walker, also known as The Mutant, is a professional bodybuilder fresh off two big wins at the 2021 New York Pro Championships and 2021 Arnold Classic Championships. Knowing exactly what it takes to win, he tailors his workouts so he only sees massive gains. Plus, with a large following on social media, he can use his platform to promote himself while inspiring others.
For so many of us, we have these generic workout plans which just seem fine. They make us sweat, give our muscles a burn, and keep us active. But everything about them is average. We need something to juice our workouts up, keep us fully engaged, and ensure we only see massive gains. Looking to professional bodybuilders and other strength athletes is exactly what we need to succeed and by working to better tailor our workouts to our specific goals, the right workout from one of our idols can be a game changer.
Nick Walker is certainly someone to take note of for he knows exactly what it takes to succeed on the world’s biggest stages. As someone who walks amongst giants every day, he has the right plans and the right course of action to see those massive gains we want most.
Full Name: Nick Walker
Weight
Height
Date Of Birth
250-270 lbs.
5’7’’
01/23/1990
Profession
Era
Nationality
Bodybuilder
2010
American
These hamstring workouts from Nick Walker can seriously enhance your hamstring strength and size so your entire physique is a well-rounded and well-oiled machine. With two hamstring workouts, you can place them in one week and work for bigger gains with more muscle confusion and increased growth.
About Nick Walker
Nick Walker overcame a lot in his childhood and as he got older, things started to look bleak, for his mental health struggles were taking over. But his resiliency showed through when he found lifting and a passion was born from this struggle. Once he felt ready, and after spending time crafting a physique, he was ready to compete.
His first competition was after he graduated high school, and although the result may not have been what he wanted, he was proud of himself for giving it a go and taking the challenge head on.
From there on, there was no stopping Nick. After just turning pro, he has already won the New York Pro and Arnold Classic, with a top five finish at Mr. Olympia as well. In what was a strong year for Nick, the bodybuilding world is exciting to see what this rising star has left in him.
Nick Walker Crazy Hamstring Workouts
These hamstring workouts from Nick are sure to fire up your muscles and give you a great workout as you look to increase strength and size in those often overlooked hamstrings. With these great workouts, there is no longer an excuse to miss leg day, for these can really spark growth and add to your great physique.
A mix of compound and isolation exercises, these two workouts offer great variety and allow you to focus on what matters which is building muscle, toning your physique, and adding to your overall gains. A great way to get attention from the judges, really beef up your hamstrings and give your physique that well-rounded look it needs most.
Hamstring Workout #1
Exercises
Sets
Reps
Seated Leg Curls
4
10-12
Hip Adductors
4
10-12
Hip Thrusts
2
10-12
Romanian Deadlifts
4
8-10
Inverse Leg Curls
3
10-12
Hamstring Workout #2
Exercises
Sets
Reps
Leg Curls
3
10
Bench Lunge with DB
3
10
Seated Hip Adductors
3
10
Barbell Romanian Deadlift
3
12
Lying Hamstring Curls
3
8
Leg Extensions
3
8
Calf Raises
3
10
Why Your Hamstrings Matter
Your hamstrings go from your hips to your knees and are crucial for functional movements, as well as those sport specific ones. For those looking to increase power, this movement involves the hamstrings. Same with anything to do with running or jumping as your hamstrings work to absorb the shock better. With potential to impact things like posture and imbalances, it is crucial to keep your hamstrings loose and limber. For those looking to increase their bodybuilding goals, your hamstrings will make your legs pop and you will have that lower body aesthetic worthy of the Olympia stage. Looking at Nick Walker’s hamstrings, he certainly knows this to be true.
Best Supplements For Serious Gains
When it comes to building muscle and adding to your overall gains, there are a few supplements we wanted to share as you look to improve. You know about protein powders and what they can do for growth and recovery, but consider pairing them with creatine, to increase strength and size, or a mass gainer, to increase overall mass and allow for serious muscle to be built. On top of that, looking to something like casein protein will help with overnight repair and recovery by acting as a slow-digesting protein to really enhance gains.
As you grind in the gym, it is also important to stay as healthy as possible so including supplements like multivitamins and omega-3 supplements, as well as super greens, can ensure you get all those vital nutrients into your body so you never suffer from a deficiency.
Wrap Up
These two hamstring workouts from Nick Walker can greatly improve all areas of your gains and allow for better development overall. As an often times overlooked muscle, your hamstrings deserve the best from you and can add to your overall physique. Knowing how to work them and how best to maximize growth can be a game changer as you look to be as massive and shredded as Nick himself. Give these hamstring workouts a try, be sure to find a great supplement for additional gains, and see the results you want most.
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 Nick Walker Instagram
Wisdom Of The Pros: Top 4 Essential Muscle Building Secrets
Max your muscle: The pros know best!
There are so many bodybuilding gurus and coaches out there it’s likely hard for an amateur to choose one that will help them obtain the best gain max muscle. When considering the fact that you need some good advice in order to reach your greatest potential then you’re going to want to get advice from those who have been in the trenches before.
Sometimes people discredit the broscience they hear in the gym rather choosing to follow the advice of a professional trainer. But the reality is that certain broscience is valid. These are individuals who have been there and done that. In terms of broscience sometimes there’s nothing better than the professionals who have reached the highest level of bodybuilding. Check out a few quotes from the pros that you might want to keep in mind next time you hit the gym.
Branch Warren
“After warm-ups, which should not be to failure, obviously, I like to take all my sets to failure. Because I train that way, I don’t do as many work sets as other guys might. Rarely will I do more than three sets of an exercise. Often, I will take the final set beyond failure with some forced reps or a drop set.”
Jay Cutler
“Many have described my form as sloppy. But like I say, it’s about stimulating the muscle and doing what you as an individual have to do in order to make that happen. If “textbook” form does that for you, great. If you have to use some swing to feel the muscle fibers firing, then that’s OK, too. In the end, all that really matters is what gets results for you.”
Kai Greene
“Don’t make the mistake of going super heavy on leg extensions, at least not if you are doing them first. Lately, it’s come to light that heavy leg extensions can be hazardous to the knees, which is ironic when you consider that they are used so frequently in physical therapy for knee injuries. It’s all about blood flow and getting a light pump in the quads, before I head over to the squat rack. Squats are the main event on leg day.”
Dorian Yates
“I consider the type of training I did, and still advocate, to be high-intensity training. So, what is HIT? Anyone can have their own definition and keep it as specific and narrow as they like, but to me, HIT simply acknowledges that the relative intensity of exercise is the key trigger to muscle growth. This extremely intense training needs to be balanced with rest and recovery, so respect has to be given to limiting training frequency and volume.”
Looking for more bodybuilding tips from the pros? Make sure to check out the official Dorian Yates Training Journal now on ebook at Amazon Kindle and Apple Books. Featuring over 100 scanned pages of Dorian Yates’ training journal from 1985-1990 as he trained to become an Olympia champion.
Be sure to follow Generation Iron on Facebook and Twitter for constant bodybuilding updates, news, and info!
Best On The Planet – Necks Which Will Make Your Head Turn
The Biggest Necks In The Bodybuilding World
For most people, muscle building starts from the shoulders down. Ask yourself, when was the last time you saw someone train their neck in the gym? And also, when was the last time you trained your neck?
While many bodybuilders would easily give up their necks for bigger traps, some are keeping alive the tradition of symmetry. Looking at these necks should inspire you to turn your toothpick neck into tree trunks.
Jeff King
If Jeff King were to ever get in a fight, he wouldn’t have to worry about someone “breaking his neck.” Jeff King looks like Jim Carrey entered bodybuilding. All the jokes aside, Jeff has one of the biggest and meanest necks of all time.
Julian Smith
With his 1.3 million followers, Julian Smith is doing his part in helping bring back the importance of symmetry by urging his fans to train their necks. Smith shows that building and maintaining a thick neck doesn’t take as much work as some people think it does.
Arnold Schwarzenegger
Arnie brought the concept of muscle composition into the limelight. According to the Governator, the size of one’s neck should be the same as his arms. As we know, Arnold isn’t someone who doesn’t walk his talk.
Markus Rühl
Markus Rühl is another bodybuilder who joins the list of people with the freakiest necks. At the age of 18, Markus sustained a knee injury while playing football after which he started weight training on his doctor’s recommendation to recover faster.
Flex Lewis
James “Flex” Lewis is one of the few bodybuilders who don’t have any weaknesses. He was the 7X undisputed 212 Mr. Olympia champion before announcing his retirement from the division. We might soon get to see him compete in the open division.
Johnnie Jackson
Johnnie Jackson is a Mr. Olympia contestant who has his roots in the powerlifting world. Jackson has been crowned as the world’s strongest bodybuilder. Branch Warren is Johnnie’s training partner and their workouts are a sight to be seen.
Ronnie Coleman
Ronnie Coleman is the “The King of Bodybuilding”. He pushed the boundaries of the human form with his monstrous size. Back in the day, Ronnie would easily dwarf his competition on stage.
Frank McGrath
McGrath is famous for his signature muscular and vascular thickness, volume, and clarity. Thanks to his crazy forearms and neck, McGrath can be found as a gym mural in gyms throughout the world.
Larry Wheels
Lifting heavy weights can give you bigger shoulders, traps, and neck. Many powerlifters, weight lifters, and strongmen have huge necks as they train with heavier weights. Larry Wheels is a cross between a bodybuilder and a powerlifter.
John Cena
Yes, you read it right, John Cena has a place on this list. We feel Cena doesn’t receive enough credit for his physique. John started as a bodybuilder and has inspired millions of people to get in shape.
Who do you think has the sickest neck? Let us know in the comments below. Also, be sure to follow Generation Iron on Facebook and Twitter.
*Header image courtesy of Envato Elements.
Natural Bodybuilder Joseph Ortiz Sips From the Fountain of Youth on Birthday
Joseph Ortiz says he feels 21 on his 31st birthday.
Does the fountain of youth exist? Well, fitness and natural bodybuilding are the closest things to it. If you want to shave ten years from your age, ask the former Natural Olympia (2019) Men’s Physique champion, Joseph Ortiz. After his 31st birthday, on Instagram (IG), Ortiz claimed:
“I feel 21. Blessed beyond belief. Fitness and a healthy lifestyle are the closest things we have to the fountain of youth and I’m gonna keep drinking from it. Here’s to another year!”
You can see his full IG post below:
https://www.instagram.com/p/CXhhV23p9g2/?utm_source=ig_web_copy_link
Joseph Ortiz isn’t the only competitor who’s reaping the benefits of youthfulness from natural bodybuilding. Women’s Physique Masters Natural Olympia 2021 champ, Claire Burton, concurs.
Joseph Ortiz was featured on Iron Man Magazine’s 2020 summer issue. In this past year’s Natural Olympia (2021), he ranked in the top 8 of the world’s best Men’s Physique natural bodybuilders. Although that’s an impressive accomplishment, the results did not sit well with him as a formal Natural Olympia champion. Shortly after the event, on IG, Ortiz stated, “Im a top level competitor and Natural Olympia Champion. Competing is in my blood. So of course this loss and placement are extremely frustrating. Im hoping to get some judge feedback soon to see what resulted in me taking home 8th. This isn’t my first loss and won’t be my last.”
Natural Bodybuilding
Natural bodybuilding ensures safety for each competitor because steroids and other performance-enhancing drugs (PEDs) are banned from the sport. Of course, drugs give athletes a competitive advantage when competing, but it’s horrendous for your health. Many professional bodybuilders have expressed their growing concern for deaths in bodybuilding and drugs potentially to blame.
There’s a level playing field through natural bodybuilding leagues such as International Natural Bodybuilding Association (INBA)/Professional Natural Bodybuilding Association (PNBA). Because each athlete must undergo extensive drug testing through World Anti-Doping Agency – WADA – leading modern professional drug testing.
Fitness and Online Coaching
Joseph Ortiz got into fitness at an early age. As soon as he touched dumbbells, he gravitated towards lifting weights. Of course, as aforementioned, Ortiz was featured in Iron Magazine. However, he never believed obtaining the athletes’ physique he saw in magazines was obtainable when growing up. Fast forward almost two decades later, he’s acquired many accolades, including being a world champion, a cover model, and he’s had many sponsors.
After 2021 Natural Olympia, Ortiz set his focus on his clients. If you want the youth and vitality of the former champ, then Joseph Ortiz may be your guy. He runs his own online coaching business, which means he can help anyone worldwide.
He doesn’t believe in cutting out carbs, taking fat burners, doing strenuous cardio, or doping. Instead, he sets his clients up for longevity by counting calories/macros and putting them through refeed days and maintenance periods.
Joseph Ortiz sets a great example of how fitness can transform your life. And how you can build the physique of a cover model and champion naturally, without putting your body through dangerous drugs.
Generation Iron would like to wish Joseph Ortiz a Happy Birthday! Cheers to another drink from the fountain of youth!
Follow us on Instagram, Facebook, and Twitter to stay updated with your favorite natural bodybuilders!
Victor Martinez Reacts: Has Hafthor Bjornsson’s Weight Loss Gone Too Far?
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Victor Martinez reacts to Hafthor Bjornsson’s insane weight loss and shred.
Hafthor Bjornsson used to be best known as a powerhouse strongman and as “The Mountain” in Game Of Thrones. But perhaps now he is getting most attention for his turn towards boxing – and the massive amount of weight he’s shredded off in the process. The transformation has certainly turned a lot of heads, but there are also bodybuilding and strongman fans who are less excited about seeing his signature size downgrade. Some even believe that he has taken the weight loss too far. In our latest GI Exclusive, Victor Martinez reacts to Hafthor Bjornsson’s weight loss and also to fan complaints about his transformation.
Victor Martinez is no stranger to getting negative attention for massive weight loss. Much earlier in his pro bodybuilding career, Martinez was incarcerated. This prevented him from maintaining his bodybuilding lifestyle fully. He dramatically lost weight and had trouble getting back to proper size in his first year upon being released. That struggle was captured in part during the filming of our original Generation Iron documentary.
So we thought Victor Martinez would be the perfect person to ask about the recent developments with Hafthor Bjornsson. The situations are different but the outcome is the same. Bjornsson decided to retire from strongman and turn to boxing. More specifically to fight fellow strongman Eddie Hall. This has yet to happen due to Hall suffering some injuries. Meanwhile, Bjornsson has stuck the course and committed to other boxing matches as he continues to improve.
As part of this change in career, Hafthor Bjornsson decided to trim down and get much more conditioned. He understood that his massive size was not best suited for winning boxing matches. But some fans are upset with just how small he’s become – especially compared to Eddie Hall. Hall had lost weight as well – but mostly maintained his larger size while also gaining conditioning.
Victor Martinez believes that bodybuilding and strongman fans are coming only from a selfish place when they criticize Bjornsson. In fact, Martinez is convinced that Bjornsson’s weight loss is not only best for his boxing career – but healthier for his overall future. Bodybuilding and strongman fans don’t care as much about his boxing exploits – and are looking at his physique only through their subjective lens of the sports of bodybuilding ands strongman.
There’s nothing wrong with this exactly. But Victor Martinez wants fans to understand that Hafthor Bjornsson is in a new stage of his life and career. This statement matches something Jujimufu stated to us in a previous GI Exclusive interview as well. If Bjornsson can succeed as a boxer – he will always still have his former legacy as a successful strongman. Losing the weight does not reduce his legacy. In fact, succeeding in two different sports is an even better lifetime legacy. If he can also improve his overall health during the process – that’s even better still.
So what is Victor Martinez’s overall reaction to Hafthor Bjornsson’s transformation? He’s impressed. That kind of transformation and dedication to conditioning is not easy. And was the smart thing to do for his health and his boxing future. Martinez may be a bodybuilder at heart – but he can appreciate the hard work and results of someone else on their own separate journey.
You can watch Victor Martinez’s full comments on Hafthor Bjornsson’s physique transformation in our latest GI Exclusive interview segment above!
Shaun Clarida Shares Big Chest And Triceps Workout
Shaun Clarida provides a workout ahead of the 2022 Olympia.
Shaun Clarida has started preparing for the 2022 Olympia — and for good reason. The former Olympia 212 champion earned qualification to the biggest event of the year after winning the 2021 Legion Sports Fest in the Open division. Now, Clarida is sharing some of his workouts to get in championship shape.
Clarida finished second to Derek Lunsford in this year’s Olympia. Many considered Clarida to be the favorite but he ended up with a silver medal. Following the event, Clarida announced that he would test himself in the Open division but would not be leaving 212. After a victory, it is clear that he can compete and will continue. Clarida has expressed interest in competing in both divisions during the Olympia but it is unknown if that is allowed. It is also unknown which division Clarida will be apart of.
The 2022 event in Las Vegas is exactly one year away. Many athletes have begun training and sharing some workouts. Shaun Clarida recently shared a massive chest and triceps workout to his YouTube page.
Clarida’s day began with a quick calf exercise. He explained that this was an area that needed to be improved and this is how he is beginning workouts. Clarida performed three sets of standing calf raises on a machine before getting into chest work.
Chest Workout
Hammer Strength Incline Press
Shaun Clarida began the workout with hammer strength incline press. He explained that this is one of the main exercises that he performs and even uses dumbbells on compound days. The machine will work muscles in a similar way. Clarida performs three sets totaling between 10-12 reps and finishes with a back-off set, which is usually 10-15 reps.
“For those who don’t know what the back-off set is, it’s when you finish your last heavy set, you do one more set. There, you increase the weight by, I think like, 16 percent of what you just did,” Clarida explained.
Incline Barbell Pin Press
This variation was attributed to Clarida’s late coach John Meadows. It is a more explosive version of an incline press. Clarida has been focusing on his upper chest area and this is a lift that can help. He performs two sets of 8-12 reps with progressive overload. Clarida likes to do upper chest early in the workout to get the best results possible.
Seated Chest Press Cable Machine
Shaun Clarida performed two sets of 8-12 reps on this machine before deciding to add a third. He was going to stop but admitted that this did not challenge him enough. Clarida added plates onto the machine weight and performed a third set. This provided the necessary pump before moving on.
Dips
Dips are an exercise that can work either chest or triceps — or both. When leaning forward, this exercise focuses on the chest muscles. This is what Clarida was looking for an completed a continuous set of 30 reps to failure.
Incline Chest Flyes Cable Machine
This was Shaun Clarida’s final chest workout of the day. He used D-handles because the diameter of the handle is smaller towards the thumb and gets wider. This is so the athlete can eliminate sing forearm strength for a firmer grip. Clarida performs two sets of 12-15 reps to finish his chest workout.
Triceps
Rope Pull-Downs
Pull downs are a great way to get the triceps going early in the workout and this is how Clarida began. He performed three sets of 8-15 reps. He explained that ropes provide extra movement and because of this, the triceps are hit harder. Clarida does not train arms on their own day in the offseason. He adds triceps to chest day and biceps to back.
Standing Overhead Dumbbell Extensions
Shaun Clarida finished his day with three sets of 8-12 reps with progressive overload. He said this was one of his favorite workouts for triceps because of the work that it does.
“You put more stress in the triceps in a straight position but also a really good contraction at the top.”
For more news and updates, follow Generation Iron on Facebook, Twitter, and Instagram.
Charles Glass Reveals His 4 Best Muscle Building Techniques
Charles Glass reveals his 4 best muscle building methods.
Charles Glass offered up his 4 best muscle building techniques in a recent Instagram post. The legendary bodybuilder and trainer gives some detailed wisdom on how these techniques can completely change your physique.
There are few legends that know the game quite as well as Charles Glass. An accomplished bodybuilder turned trainer, Glass has helped to build some of the most talented bodybuilders of all time. One such competitor is the great Dexter Jackson who was able to secure the 2008 Olympia title with the help of Glass.
Always looking to impart knowledge on the masses, Charles Glass recently made a post detailing the methods he used to get his clients in great shape. Not only is he able to help top bodybuilders, but he also can help the average Joe get into top condition.
Two Step Rep
Like a pause rep the two step rep allows you to recruit even more muscle fiber to that much more out of each rep. You pause at the bottom of the movement, push halfway through the rep then complete it. This makes your muscles work even harder.
Forced Rep
Forced reps are performed with a trainer or training partner’s assistance. While performing the movement your partner helps pushes you through when fatigue begins to set in. This can be done with lighter weight to prevent any injury. The assistance helps a lifter to recruit extra muscle fibers that aids in overall development of the entire muscle group.
Superset
By performing two exercises back to back with little to no rest, this doubles the work on the muscles. The more the muscles are put to work the more demand there is on the muscle fibers. This allows for accelerated growth with proper recovery.
21’s Method
The 21’s Method requires the lifter to do partial reps for half the set then lift the weight with a full range of motion for the second half. It’s a pretty brutal method and can be done with 40 percent or less of your max lift. The method is demonstrated by none other than 2008 Olympia champion Dexter Jackson.
Charles Glass Training
To see all the techniques put into action take a look at this workout below featuring the legend Charles Glass himself.
MY FAVORITE 4 INTENSIFYING MUSCLE BUILDING TECHNIQUES!
Here are 4 of my favorite intensifying muscle building techniques, that I use to help my clients add muscle tissue faster and get the most out of their training session.
Give them a try and send this video to your friends and gym buddies! Help me spread the word.
For more news and updates, follow Generation Iron on Facebook, Twitter, and Instagram.
News and Editorial Writer at Generation Iron, Jonathan Salmon is a writer, martial arts instructor, and geek culture enthusiast. Check out his YouTube, Instagram, Twitter, Facebook, and Sound Cloud for in-depth MMA analysis.
CrossFit vs Bodybuilding vs Powerlifting – Which One Should You Be Doing?
Choose Between The Three Heavyweights: Crossfit vs Bodybuilding vs Powerlifting
A person has many options to choose from when they decide they need to work on their health and fitness. Bodybuilding and powerlifting are relatively old sports as compared to CrossFit which has earned a loyal following and is spreading like wildfire.
While you could be the jack of all trades and can do CrossFit, bodybuilding, and powerlifting, you won’t see much progression in any of them. Choosing one sport and sticking with it will get you better results and mastery over it.
If you’re about to start your fitness journey or are thinking of making a switch between the sports, this article will help you learn more about the three sports. All the three sports have fundamentally different purposes and you need to choose the one which matches your goals.
CrossFit
If you’re someone who is into functional movements, CrossFit is the right fit for you. CrossFit is a high-intensity training program which helps people of all sizes and shapes build strength and conditioning.
According to CrossFit’s official website, “CrossFit contends that a person is as fit as they are proficient in each of ten general physical skills: cardiovascular/respiratory endurance, stamina, strength, flexibility, power, speed, agility, balance, coordination, and accuracy.”
CrossFit is different from bodybuilding and powerlifting as it is more accepting and encouraging. In CrossFit people usually workout in groups and follow a WOD (workout of the day). CrossFit gyms are radically different from commercial gyms as they don’t have any ellipticals, treadmills or weight training machines.
Bodybuilding
The main purpose of bodybuilding is to build muscle mass. Bodybuilders undergo high-intensity resistance training to build muscle and conditioning. If you’re a fan of the muscle aesthetics, bodybuilding is for you.
Bodybuilding first came into the limelight when Arnold Schwarzenegger, a 7X Mr. Olympia, made his Hollywood debut. Bodybuilding is the art of sculpting your body. You can work on your body and bring up your lagging muscle groups.
Bodybuilding primarily deals with building muscle mass and strength. As compared to CrossFit and powerlifting, bodybuilding is the most popular sport and you have a gym with weight lifting and cardio equipment on almost every block.
Powerlifting
Powerlifting is a test of strength and deals with lifting heavy weights on the three compound movements the bench press, deadlifts, and squats. Many people confuse powerlifting with strongman and Olympic lifting.
While powerlifting consists of the three compound movements, strongman is a wide-ranging sport. Strongman competitions challenge your strength and endurance and include events like log presses, truck pulling, keg lifts, etc.
Olympic lifting or weightlifting, on the other hand, consists of two lifts, snatch and clean and jerks. Snatch and clean and jerk are exercises you might have seen athletes perform during the Olympic games.
The main focus of powerlifting is to get stronger and lift heavier weights. A competitive powerlifter is always training to beat his own PR. If you have a knack for lifting heavy weights and enjoy doing it, powerlifting is the sport for you.
While all the three sports have different purposes, all of them require discipline in the form of training, nutrition and recovery.
Which of these three sports do you follow? Let us know in the comments below. Also, be sure to follow Generation Iron on Facebook and Twitter.
6 Best Conditioning Finishers You Should Be Doing At The End of Your Workouts
6 Best Conditioning Finishers For Definition
Have you ever wondered why your muscles don’t look as striated as the guys on Instagram? It’s because the pros do things differently, and we’ll be letting you in on their secrets today.
If you leave the gym without sore muscles, you’re leaving gains on the table. Your muscles should be filled with blood and lactic acids by the end of your workouts. Performing the six exercises at the end of your workouts will make your muscles scream for mercy.
Leg Extensions
Most people perform the leg extensions at the beginning of their leg workouts. You should prefer doing isolation exercises as your finishers for better pumps as compared to the compound lifts.
Keep the reps slow and controlled and focus on squeezing your quads. Posing and flexing your muscles between sets can help in amplifying the pumps and improving the mind-muscle connection.
Cable Crossovers
Cable crossovers are an incredibly effective chest exercise. If you want to improve your inner pecs and want more striations, cable crossovers should be a part of your exercise arsenal.
If you want a nastier pump, pause at the top of the movement and squeeze your muscles. You can add variation in the exercise by adjusting the height of the pulley. Setting the pulley at your chest height will target your mid-pecs and high pulley will work your lower chest.
Cable Ground Pulley
It can be relatively hard to achieve a pump in the back. While the deadlifts and barbell rows can be great to build size in the back, you need isolation exercises to build definition and conditioning.
Some people make the mistake of swinging back and forth while performing the exercise. Using momentum can take off the tension from your back and put it on the secondary muscles like your arms and shoulders.
Machine Preacher Curls
Arnold Schwarzenegger helped put the bicep peak on the front cover of magazines. It was not late after that people started comparing biceps with mountain peaks. Developing the bicep peaks requires following a full range of motion.
If you don’t have access to a preacher curl machine at your gym, you can use a preacher bench and place it in front of a cable pulley. If you don’t have a preacher bench, use an incline bench, and if you don’t have an incline bench, find a new gym.
Ground Skullcrushers
The ground skullcrushers are one of the most underutilized exercises. While performing the lift, you need to lower the weights until they hit the floor. Keep your lower arms parallel to each other and perpendicular to the floor. Keep your elbows locked at an angle so they are slightly behind your head.
You could use a barbell or dumbbells to perform the exercise. Using the dumbbells will give you a better range of motion which can result in a better pump if you perform the lift with the right form.
Cable Side-Lateral Raises
No V-taper can be deemed aesthetically appealing without wide boulder shoulders. Shoulders are one of the least trained muscle groups and most people train them for the sake of it.
Using the cables can help keep constant tension on your shoulders. Place the cable pulley in a low position and raise your arms until they are parallel to the floor. Elevating your arms above your shoulders will take the tension off the delts.
Which is your favorite finisher exercise? Let us know in the comments below. Also, be sure to follow Generation Iron on Facebook and Twitter.
Two Stunning Natty Champs Pose for Harley-Davidson Photo Shoot
Kayla Rowling and Danielle Bouldin modeled for a Harley-Davidson photo shoot.
Two stunning natty champs, Kayla Rowling and Danielle Bouldin, from the International Bodybuilding Association (INBA)/Professional Natural Bodybuilding Association (PNBA), posed for a Harley-Davidson photoshoot that took place in Grand Junction, Colorado, earlier this month – December 2021. Here’s what they each had to say on Instagram (IG) below.
Kayla Rowling stated:
“Thank you @tony_bould for the opportunity to shoot at @harleydavidson dealership in Grand junction and @hagridmedia for being crazy enough to drive here with me there and back same day from Denver.”
Below is her full IG post:
https://www.instagram.com/p/CXYEDfcLvqE/?utm_source=ig_web_copy_link
Danielle Bouldin said:
“Big thanks to @[email protected]_photography @hagridmedia and of course @kayrowlingfor an amazing photo shoot tonight! Was my first one ever with more to come! I learned a lot tonight!! Love my @inbapnbaglobal_official fit fam!!”
You can see a short IG clip of her posing below:
https://www.instagram.com/tv/CXXTc-xl9Dz/?utm_source=ig_web_copy_link
Over the last five years, INBA/PNBA has given away 5 Harley-Davidsons at the most prominent natural bodybuilding event of the year – Natural Olympia. The reigning Harley-Davidson prize winner (2021) is Philip Ricardo Jr.
The question is, what will the grand prize be next year? Only time will tell. But when you see two stunning natty champs modeling these motorcycles – within a month after Natural Olympia -, the mind begins to wander. Will it be another Harley-Davidson? With the breakout of electric vehicles (EVs), and Harley-Davison recently releasing their EV model, maybe competitors wouldn’t mind another chance to win one of these glamorous choppers.
Stunning Natty Champs
These stunning natty champs modeling the Harley shoot were Kayla Rowling (left) and Danielle Bouldin (right). You may have seen their name pop up in natural bodybuilding news because these two ladies were champions in the 2021 Natural Olympia. Kayla Rowling won Bikini Divas, while Danielle Bouldin clinched the Women’s Sport Model division.
Natural Bodybuilding
Natural bodybuilding has been around for decades, but its popularity has grown in recent years due to the rise in deaths in other bodybuilding leagues. The cause of death in these leagues isn’t well documented. However, drug use is a common concern. Institutions like the International Federation of BodyBuilding and Fitness (IFBB) don’t solicit drug use. However, because they don’t have a strict drug restriction, many athletes avail themselves of these loose terms.
However, in the INBA/PNBA league, athletes don’t get the same leeway unless they want to end up on the Hall of Shame. INBA/PNBA competitors go through strenuous drug testing through the World Anti-Doping Agency (WADA) – drug testing Olympics use.
Female Divisions
Women that compete in natural bodybuilding have many categories they can contend in, including Bikini Divas, Bikini Angels, and Women Sports Model. These three categories are precisely occupied with beautiful women. That’s because sex appeal and beauty play a crucial role in judges scoring.
Below we’ll dive into key differences between the two categories Kayla Rowling (Bikini Divas) and Danielle Bouldin (Women’s Sport Model) represented gold medals.
Bikini Divas
This class heavily weighs sex appeal and presentation for scoring. Muscle mass is not an essential part of judging here. Instead, the judges are looking for a sexy and feminine body. Competitors dress in a swimsuit, high heels, and jewelry.
Women’s Sport Model
This division also relies on beauty as a critical aspect in scoring high, but it emphasizes muscle mass and definition compared to Bikini Divas. As a result, the more athletic physique will win. Plus, each competitor’s personality is another dominant factor. As the name suggests, athletes dress in fashionable gym wear, such as sports bras and shorts.
Generation Iron would like to congratulate Kayla Rowling – Bikini Divas – and Danielle Bouldin – Women’s Sport Model – for their championship placements at 2021 Natural Olympia!
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