Tag: Bodybuilding
Victor Martinez’s Bicep Workout | Training With Victor Martinez (Part 3)
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Victor Martinez’s in-depth bicep training guide.
Victor Martinez is an iconic pro bodybuilder and legend in the sport. He is considered by many to have one of the greatest physiques of the 2000s era of bodybuilders. In 2007, in a controversial decision, he nearly beat Jay Cutler for the Mr. Olympia title. That’s why we met up with Martinez at the Generation Iron Personal Training Gym for an epic workout. In this GI Exclusive, Victor Martinez ends this 3-part training series with a powerhouse bicep workout guide.
It’s easy enough to find a training routine online – but the real work comes in knowing the details. A list of exercises, sets, and reps is simply the most basic foundation for a successful workout. Knowing proper form, full movement, and specific tips can transform a workout from good to great. It’s what separates a “normal” in shape person from a shredded bodybuilder.
That’s why Victor Martinez met up with Vlad Yudin to go through the ultimate gauntlet of a workout. In part two of our training mini series with Martinez, he puts Vlad through the paces and shares important tips on how to optimize your routine. A workout sheet is one thing – but this video guide will give you play-by-play examples of how to actually perform like a pro bodybuilder.
This exercise is an immediate follow up to Victor Martinez’ in-depth chest training and shoulder training guide and should be completed within the same session.
Victor Martinez’s Bicep Training Workout
As mentioned above, this bicep training session immediately follows a full chest day workout alongside half of a shoulder workout. Victor Martinez prefers to combine muscle groups in his workout sessions that he believes create the best combo for most effective progress. He combines chest with shoulders because chest exercises often indirectly workout your shoulders – then expands to an arm workout for a more complete upper body training session.
Exercises
Sets
Reps
Cable Bicep Curls (Warmup)
3
20-15-12
Barbell Curls
4
10-12
Dumbbell Curls
3
12
Cable Hammer Curls
3
15
When it comes to weight, that’s impossible to recommend broadly. Each individual has different limits on how much weight to push. Ultimately, you want to lift enough weight to complete all three sets for each exercise. By the end of the final set for each – you should barely be able to finish. It may take trial and error to begin with – but you’ll ultimately find a sweet spot this will be more than enough to exhaust your muscles completely.
Victor Martinez also has some tips on how to ensure you’re fully pushing yourself with each workout session. For every exercise, make sure you always hit the number of reps you are shooting for. On the final set, if you can’t hit, let’s say, 15 reps. Don’t stop. Drop weight so you can hit that number. That’s where real muscle growth comes from – pushing beyond your first perceived limit. In this video, Martinez explains there are two ways to get intensity when you are started to get exhausted – dropsets or supersets.
Cable Bicep Curls (Warm Up)
Victor Martinez starts this segment of his workout program with another warm up. This consists of cable bicep curls – three sets. The first set is 20 reps. The second set is 15 reps. And the last set is 12 reps.
During this warm up, Victor Martinez also shares some sound advice about how to prepare for a workout. He suggests never training on a completely empty stomach. If you are someone who trains in the morning – always make sure to have some food beforehand. If you train fasted – you will simply lose weight. If that’s your goal – that’s great. But if you are looking to build muscle, Martinez always recommends getting some food in you before hitting the gym.
Barbell Curls
For the first official exercise after the warm up, Victor Martinez recommends traditional barbell bicep curls. Four sets of 10-12 reps. During this workout, Martinez shares a tip for getting an extra bit of work into the workout. When the weight is lighter – Martinez likes to hold the peak of the movement for a extra split second to get more of a squeeze. He emphasizes only doing this on lighter weight. With heavier loads this can risk injuring your tendon.
Dumbbell Curls
For the second exercise, Victor Martinez moves onto traditional dumbbell bicep curls. He uses a bicep curl bench to help prevent cheating or loose form. For this exercise he recommends three sets of 12 reps.
During this exercise, Martinez reiterates the importance of always hitting the correct number of reps. Even on the final set if you feel fully exhausted, do not give up early. This leads to slower or sometimes no improvement in muscle gains. Always drop weight and complete the max reps.
Cable Hammer Curls
Victor Martinez ends his bicep workout focusing on cable hammer curls. For this exercise, Martinez suggests three sets of 15 reps. While performing this workout, Martinez emphasizes focusing on safety, even when using machines in the gym. Always check your equipment to make sure it’s working properly to avoid injury.
He tells a story of injuring his quad when he was just 20 years old. He was lifting on a leg press machine that had misaligned ball bearings. It caused the machine to stop suddenly half way through a press – causing a tear in his quad and disabling him from full training for over a year.
Wrap Up
That about wraps up Part 3 of Victor Martinez’s upper body training routine. Make sure to watch the GI Exclusive training video above to get complete play-by-play tips on each exercise. Soon you’ll transform your workout into a pro level routine.
Brandon Curry Shares Raw Training for Boulder Shoulders
Brandon Curry shares boulder shoulders training.
Brandon Curry shares some of the raw training that gave him boulder shoulders. The 2019 Olympia champion gave fans a glimpse at the hard work he’s done at Oxygen Gym in Kuwait.
Being world class isn’t something everyone can attain. Being world class isn’t something one is born with. In order to achieve such lofty goals and stand in such rarified air, it requires discipline, skill, and patience to achieve. These are the exact qualities that can make someone a champion. These are the qualities that 2019 Olympia champion Brandon Curry possesses.
It took a long time before the bodybuilding community recognized the greatness of Brandon Curry. He was one of those bodybuilders that clearly had potential yet was never viewed as being a potential Olympia champion. At least that was the case before he won the 2019 Arnold Classic. After his victory at the prestigious show the masses started to consider Curry as a legitimate Olympia threat.
Since 2019 Brandon Curry has proven he is world class. Being a world class talent, knowing how Curry trains is truly beneficial to anyone else seeking to travel a similar path.
Championship Level Training
Recently Brandon Curry shared some of his raw training that helped him develop incredible boulder shoulders.
I’ve been questioned about my training at @o2_gyms recently. People are curious about my training program under @ahmad_alnaqi1 for the 2021 @mrolympiallc. This is part 1 of 6 raw shoulder training session.
Part 2 of 6 raw shoulder training. If you missed part one then you missed the beginning of the session. Check it out!
From the looks of things there’s more to come. What do you think of this shoulder training by Brandon Curry.
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.
Nick Walker Shares Massive Workout For Arm Day
Nick Walker has been posting different workouts and this one attacks arms.
Nick Walker is one of the biggest competitors in bodybuilding today. When a mass monster like this shares a workout, you listen. Recently, Walker took to his YouTube page to post a massive arm workout in the gym.
Walker and his coach Matt Jansen have built a championship physique that saw extreme success during his rookie year. Walker took home victories during the Arnold Classic and New York Pro to gain qualification to the 2021 Olympia. At the biggest show of the year, Walker finished fifth, which is impressive for his first appearance. Walker quickly addressed his finish and said that he will be working on improvements in the offseason.
Despite a high finish in his first Olympia, Walker was not satisfied. He is now working hard in the gym to take his performance to the next level. His most recent rendition came in the form of an arm workout for viewers to try.
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Nick Walker goes through each exercise and performs three sets of each. This takes up about 10-15 minutes per exercise. While overtraining might be a method that some use, Walker admitted that he does not overtrain arms. Instead, he emphasizes form to avoid injury and enhancing muscle growth. Below, you can find the list of exercises that Walker performs during this arm workout.
Nick Walker Arm Workout
Tricep Rope Pushdown
Cable Bicep Curl
Skull Crusher Tricep Extension
EZ Bar Curl
EZ Bar Tricep Pushdown
Preacher Curl
Nick Walker gained a passion for bodybuilding at an early age and that is visible during his daily routines. Walker also let fans in to see one full day of eating during the offseason. His dedication to the gym and his diet plan is something that has lifted Walker to the level he is.
“Post arm day posing!!!! Been a long time since I did an arm day man that pump was nutty!!!!!!!! YouTube video coming soon.”
This video was just one of many workouts that Nick Walker has shared recently. He has already started training for the 2022 Olympia, which will be held in Las Vegas in December. Walker earned qualification by finishing in the top-five during this year’s event. Coming off an incredible rookie year, Walker is expecting to remain near the top of the sport. This can be done by putting himself through workouts such as this one.
For more news and updates, follow Generation Iron on Facebook, Twitter, and Instagram.
The Benefits of Stretching and Why You Should Stretch Before, During & After Your Workouts
Why Stretch?
Almost everyone to some extent knows and understands the importance of stretching, especially in bodybuilding but still don’t do it. Stretching is one of the most overlooked aspects of training and most people treat it as accessory work.
In this article, we’ll be focusing on fitness and bodybuilding athletes and the benefits of stretching for them. Many people think stretching is only for yoga practitioners and does nothing for athletes.
The stretching exercises athletes perform before, during and after workouts are meant to stretch the connective tissues which surround the muscles. These connective tissues are responsible for holding the muscles together and are the resistance that stops the muscles from expanding.
How Connective Tissues Work
The connective tissues form the fascia which tightly hugs and acts as a wall around the muscles. These walls are meant to stop the muscles from deforming while you go about doing your work.
While the fascia does a great job of keeping the muscles together, it acts as a hindrance for bodybuilders who want their muscles to grow bigger. The pump you get during a workout is your muscle tissues pushing against the fascia because of the blood which enters into the muscles and gives you a tight feeling.
Benefits of Stretching
While you could stretch at any time throughout the day, the best time for an athlete to stretch is during the workouts. Stretching after a workout is a great way to end your training and can help with recovery.
Before a Workout
Stretching before a workout won’t do a lot for you and is only helpful in warming up the muscles. You don’t have to stretch out all the muscles before your workout. Stretching only the target muscles is enough to make the most of your workouts.
During a Workout
Stretching during training can be incredibly effective for muscle growth. Posing and stretching after a working set helps in building a mind-muscle connection which combined with visualization techniques can improve the shape of your muscles.
Stretching in between sets also expands the fascia and pulls the connective tissue and muscles apart which enhances muscle separation and definition.
After a Workout
At the end of a good workout, your muscles should be filled with blood and lactic acid and should be feeling tight and pumped. Post-workout is a great time to stretch as the connective tissue is already being stretched by the excess blood in your muscles. Manually stretching the muscles at this point increases the muscle fiber growth potential.
Types of Stretching
Active Stretching
Active stretching involves using weights as resistance in the exercises which work the muscles in the fully stretched range of motion. To emphasize the stretch in these exercises, you need to hold the weights at the bottom of the movement for a couple of seconds.
Some examples of active stretching are dumbbell pullovers, flyes for chest, preacher curls for biceps, barbell lunges for quads, barbell stiff-legged deadlifts for the hamstrings, and standing calf raises for the calves.
Static Stretching
Static stretching is the traditional form of stretching which most people are familiar with. In static stretching, you use your own bodyweight to stretch the muscles. You stretch your muscles to a point of discomfort and hold the position for 30-60 seconds.
For example, to stretch your hamstrings, maintain a slight bend in your knees and touch your toes with your fingers. Hold the position until the discomfort in your hams reduces. Make sure you don’t push yourself too hard in the beginning as there are high chances of muscle pulls and tears.
Stretching in between sets takes no extra time and stretching after a workout can take 5-10 minutes. The benefits you’ll reap will far outweigh the time you’ll be putting in. We encourage everyone to incorporate stretching into their training routines.
How often do you stretch? Let us know in the comments below. Also, be sure to follow Generation Iron on Facebook and Twitter.
*Header image courtesy of Envato Elements.
5 Exercises For Building A Cobra Back
5 Exercises For Building A Cobra Back.
Your back is the biggest muscle group after your legs. It can also be one of the hardest muscle groups to train since you can’t see your back directly in the mirror and hence it can be comparatively hard to establish a mind-muscle connection.
If done right, a good back workout should be as grilling as a brutal leg workout. You should be running on fumes when you’re done with your back workout. Building a cobra back can take a lot of effort, patience, and persistence. It is no surprise only a few people have a jacked back.
1. Pull-Ups – 50 Reps
You need to have a broad back if your goal is to build a shredded back. Pull-ups are one of the most efficient exercises when it comes to building a wide back and giving you a V-taper. Arnold performed 50 reps of this exercise at the beginning of his back workouts.
There are no fixed number of sets you need to complete these 50 reps in. Try to take as few sets as possible. As you get better at this exercise, you can start using weights to make it harder for yourself. If you’ve just started working out, use a pull-up assistance machine or ask for a spot from someone at your gym.
2. Deadlifts – 3 Sets 5 Reps
Deadlifts are a complete back builder. It’s a compound (multi joint) exercise which works your entire body. It is better to perform this exercise at the beginning of your back workout when you’re at your strongest.
You don’t need to do a lot of reps to get the most out of deadlifts. Lifting heavy weights with an explosive movement can get you better results. Deadlifts can help you gain muscle mass and strength which can make you stronger at every other exercise.
3. Dumbbell Bent Over Row – 3 Sets 12 Reps
While overhead pulling movements can add to the width of your back, rowing movements will add the much-needed thickness. You need to have a combination of both these movements to build a Cobra back.
Dumbbell bent over rows help isolate your back and will give you an incredible pump. Have a full range of motion to recruit all the muscle fibers in your back. Hold and squeeze your back at the top of the movement.
4. Lat Pull Downs – 3 Sets 12 Reps
Lat pull downs are incredibly effective at targeting your lats. Many people make the mistake of using momentum while performing this exercise. Make sure you don’t swing yourself and use momentum to lift the weights.
Try bringing the bar close to your chin while sitting straight. Hold and squeeze your lats at the bottom of the movement. Use lifting gear like straps to eliminate recruiting your forearms. Doing this will also help in lifting more weight and performing more reps.
5. Ground Pulley – 3 Sets 12 Reps
The ground pulley is a great exercise when it comes to developing a V-taper. Use weights you can comfortably lift for 12 reps. Lifting heavier weights can lead to leaning way too far at the bottom and the top of the movement.
Keep your reps slow and deliberate to completely annihilate your back. You can try variations of this exercise by using different handle bars. Each new grip will target your back from a different angle and will recruit different muscle tissues.
Which is your favourite back exercise? Let us know in the comments below. Also, be sure to follow Generation Iron on Facebook and Twitter.
What Will INBA/PNBA’s Next Grand Prize in Natural Bodybuilding Be?
INBA/PNBA gave away 5 Harley-Davidsons for five consecutive years at Natural Olympia.
Will Natural Olympia give out another Harley-Davidson? That’s an answer many natural bodybuilding competitors and fans alike are searching for. With 2022 around the corner, the INBA/PNBA next grand prize is in question. With the emerge of electric motor vehicles (EVs), Harley-Davidson has expanded its horizon. So perhaps another Harley-Davidson prize wouldn’t be a bad idea.
International Natural Bodybuilding Association (INBA)/Professional Natural Bodybuilding Association (PNBA) figure competitor Hilary Grant and her family – her son Braven Grant is the owner – own Gains In Bulk (GIB), a supplement company for athletes and bodybuilders. GIB has also been sponsoring Natural Olympia for the last five years. It has given away five Harley-Davidsons to five lucky winners – with Philip Ricardo Jr. being the 2021 prize winner. Here’s what the INBA/PNBA page had to say on Instagram (IG):
“Special THANK YOU to @gainsinbulk & the Owner @braven_grant for supporting & sponsoring the INBA PNBA Natural Olympia for five consecutive years with five badass Harley Davidsons!
What will the grand prize be in 2022?”
You can check out the full IG clip below:
https://www.instagram.com/reel/CXcR7O6FPIe/?utm_source=ig_web_copy_link
Although a Harley-Davidson was handed out the last few years, one can only wonder what the next prize will be. Will it be another Harley-Davidson – perhaps, their EV model, LiveWire?
Natural Bodybuilding
Natural bodybuilding leagues such as INBA/PNBA – the world’s largest natural bodybuilding federation – host similar competitions as the International Federation of BodyBuilding and Fitness (IFBB) – the categories and scoring are alike. However, the INBA/PNBA screen each athlete through World Anti-Doping Agency (WADA) – the best professional drug testing for athletes.
WADA in place prevents athletes from engaging in steroids and other PEDs. Although, former 2018 Mr. Natural Olympia, Colin Congo, is open about the possibility of beating drug tests. Unfortunately, not all competitors abide by the league’s anti-doping policy. By no means does that give them a get-out-of-jail-free card, though. All contenders who fail a drug test end up on the Hall of Shame.
Natural Olympia
Natural Olympia is the summit of natural bodybuilding competitions held throughout the year. This past year (2021) hosted competitors from 15 other countries – including Mexico’s Bikini Angels winner – Arely Ayala, Germany’s Men’s BodyBuilding Masters winner – Mirco Burger, Italy’s Men’s Sports Model winner – Angelo Mastrangelo, and Britain’s Women’s Physique Masters winner – Claire Burton.
Generation Iron had a camera crew on the ground and reported the event. Below you can watch behind the scene clips from 2021 Natural Olympia.
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INBA/PNBA Next Grand Prize
As the INBA/PNBA league has continued to grow, they’ve only gotten more generous over the years. In 2017, William Long – Vegeta cosplay king – was the first in history to win a lump sum of $10,000 in cash prize at Natural Olympia. And the stakes have only risen over the last four years. This past year, athletes competed for up to $65,000, including the Gains In Bulk Harley-Davidson prize.
It may seem like a plethora of lottery winners, but each athlete has to earn their prize. Philip Ricardo Jr. was the gold medal winner of the Men’s Bodybuilding Masters class to merit eligibility for the Harley-Davidson drawing.
Generation Iron would like to congratulate Philip Ricardo Jr. on winning the 2021 Natural Olympia’s GIB Harley-Davison prize! What will the award be next year? And who will the winner be?
Click here for an inside look at next year’s initial INBA/PNBA 2022 schedule.
Leave a comment on our socials and let us know what you think the 2022 Natural Olympia grand prize will be!
Follow us on Instagram, Facebook, and Twitter for the latest INBA/PNBA news!
Berry De Mey Wants More Transparent Rules To Make Bodybuilding Less Subjective
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Berry De Mey believes there are rules that can be tweaked to make judging “easier” and “less subjective.”
Pro bodybuilding in the IFBB has a strict set of rules and criteria that all competitors must abide by. These are the guidelines that help a bodybuilder understand what their goals should be to earn victory at a competition. But ultimately, behind all of the rules remains some level of subjectivity. An “aesthetic” body and a “conditioned physique” can fall within the eye of the beholder (within reason). This leads to fans, experts, and even sometimes athletes to disagree with judges decisions. In our latest GI Exclusive interview, Berry De Mey opens up on how he believes judging rules can be changed to help make pro bodybuilding less subjective.
Every sport has some element of subjectivity to it. There’s always a referee call that fans won’t agree with. And even times in sports with playback where a call is outright wrong – but the ref didn’t see the event from the right perspective. Some sports, like pro football allow for a flip on a ref’s call after playback. Others, like pro soccer, often don’t flip a ref’s call even if the video playback reveals error. To some degree, no sport can avoid subjectivity.
Bodybuilding faces this fact beyond those simple examples. Bodybuilding is about judging the look of a physique and not about scoring goals. This adds even more unavoidable subjectivity. But is it possible for the sport as we know it today to improve and avoid some of this pitfalls? Berry De Mey seems to think so. He thinks that the sport can always improve to help make the sport more transparent and, in some ways, remove more of the subjectivity from the sport.
To be clear, Berry De Mey doesn’t not fall into the camp of individuals who think that there are “politics” or conflicts of interest in the judging system. De Mey has never seen it himself and bodybuilding has given him an entire life and career. He’s grateful for it and sees no wrong-doing in the current set up of rules and judging.
That being said, because he is passionate about the sport, he is always open to seeing it improve. And while he has not experienced conflict of interest first hand – he’s also open to being somewhat naive to things happening behind the scenes. Or at the very least, he’s aware there are always some athletes or fans who disagree with the judges decision at a major pro bodybuilding show.
Berry De Mey isn’t oblivious. He’s aware there will always be a bodybuilder unhappy with the results. It’s because they want to win and believe in themselves and their accomplishments. But De Mey is also aware that sometimes, bodybuilders are legitimately unsure why they lost. He’s been experiencing this first hand as he coaches Tavi Castro – a phenomenal Classic Physique bodybuilder who has struggled to earn his pro card.
Of course, there is always the possibility, no matter how good an athlete is, that there’s someone better. But in Berry De Mey’s eyes, Tavi Castro clearly has a physique that deserves a pro card and a place to compete amongst the world’s best. He thinks this, alongside other athletes and fans somewhat consistently disagreeing with judges results – means something can be improved to bring more clarity to everyone involved in the sport.
Berry De Mey doesn’t go into any specific detail on what could be changed. But he clearly states that he thinks there are clear measures that can be taken to “make judging easy.” He uses the word “transparency” to describe such changes. It would seem that De Mey believes that more clear and detailed scoring rules will leave less room for doubt among the fanbase, athlete base, and everyone involved in bodybuilding.
There’s no way to remove the subjectivity of this sport. Bodybuilding has been and always will be about judging the visual look of the human body. That can never be full objective. Berry De Mey is aware of this – but believes the pursuit of further improving the judging criteria might help lead to happier athletes and fans. Do you agree?
You can watch Berry De Mey’s full comments on training Tavi Castro and the transparency of judging in our latest GI Exclusive interview segment above.
The Ultimate Hamstrings Workout
Follow This Workout For Shredded Hamstrings
Hamstrings are one of the weakest muscle groups for most people. It is hard to establish a mind-muscle connection with your hamstrings since they are at the back of your legs and you can’t see them in the mirror while training.
Hamstrings are one of the most stubborn muscles groups. If you have genetically weak hamstrings or are lagging in the department, you need to show them some extra love. Muscular hamstrings can significantly add to the size of your legs.
Leg Curls – 3 Sets 15 Reps
Starting with an isolation exercise is a good idea as it pre-exhausts your muscles. By pre-exhausting your muscles you can achieve the same result while lifting relatively lighter weights.
Using a cable leg curl machine helps you in maintaining constant tension on your hamstrings throughout the movement. You don’t need to go super heavy while performing this exercise. Pause and squeeze your hams at the top of the movement.
2. Romanian Deadlifts – 3 Sets 10 Reps
Romanian deadlifts are a compound exercise and will help you in building strength and size in your hamstrings. This exercise is different from the orthodox deadlifts as these primarily target your hamstrings, while the normal deadlifts target your back.
Keep a slight bend in your knees while performing the Romanian deadlifts. Think of your hams as chains used for lowering and lifting your back. Push back your hips while lowering the weights so all the tension is placed on your hamstrings.
3. GHD Hyperextensions – 3 Sets 15 Reps
GHD hyperextensions are an exercise brought into the limelight by CrossFit. Maintaining a full range of motion is key to performing this exercise. If you find the bodyweight version of this exercise to be easy, use weights to add resistance.
If you don’t have an access to a GHD bench at your gym, you can use a flat bench for this exercise. Place your knees at the top of the bench and ask someone to sit on your calves while you perform the exercise.
4. Jefferson Squats – 3 Sets 12 Reps
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You have been missing out on a lot if you’ve never tried this exercise. Jefferson squats will set your hams and glutes on fire. The Jefferson squats might look a little awkward at first, but you will dig the results.
It is a wide-stance deadlift where you hold the barbell between your legs with one hand in front of your body and one hand behind it. The better you become at doing Jeffersons, the more proficient you will be at squatting.
5. Good Mornings – 3 Sets 12 Reps
Good mornings are an excellent finishing exercise for your hamstrings. Most people make the mistake of going too heavy on this exercise. Use weights you can handle while keeping constant tension on your hams.
Maintain a slight bend in your knees and an arch in your back. Push back your hips on the way down and squeeze your hams at the bottom of the movement. Don’t rest by standing upright. Maintain constant tension by stopping a couple of inches from the starting point.
Who do you think has the best hamstrings? Let us know in the comments below. Also, be sure to follow Generation Iron on Facebook and Twitter.
How Bradley Martyn Trains The Nelk Boys For Massive Gains
See how Bradley Martyn pushes the Nelk Boys into seeing serious growth.
Bradley Martyn is a pro bodybuilder and personal trainer with a massive social media following who has teamed up with the Nelk Boys to bring you amazing workout content. Always hilarious and entertaining, their workouts can get you to look as shredded as possible while still enjoying them.
With so many people claiming to know exactly what to do online to maximize your fitness goals, weeding through all the nonsense can be challenging. But with the right approach it can be anything but that and looking for the right people to get advice from is key. Looking to those bodybuilders we love and other professional athletes is a great way to make this happen for they have done these workouts before and are living proof of what you can look like if you put your mind and body to it.
This workout from Bradley has built up a great strategy for himself when he trains others and he puts that to the test when he trains with the Nelk Boys.
Full Name: Bradley Martyn
Weight
Height
Date Of Birth
235-245 lbs.
6’3’’
05/22/1989
Division
Era
Nationality
Bodybuilder, Online Trainer, Social Media Personality
2000, 2010
American
This workout from Bradley and the Nelk Boys will fire up your arms and back, as well as your legs, to cover all your bases and give you a great training session for you to see the best in terms of your overall gains.
About Bradley Martyn
Bradley Martyn is a social media influencer and physique competitor who knows a thing or two about fitness. His YouTube video channel has garnered great support and popularity and his mission is to get his followers to be lean, feel great, and learn the healthy habits to keep it all going. He is a competitor who has won events including the 2011 NPC Southern California Championships and the 2013 NPC Phil Heath Classic. His YouTube channel is a great source of content and revenue for him and it is where he can use his platform the most to help others change their lives.
About The Nelk Boys
The Nelk Boys are an entertainment group with a popular YouTube channel known for their vlogs, prank videos, and other entertaining and hilarious content. Joining forces with Bradley, they have made a series of videos related to working out and have grown a partnership with Bradley to reach an even larger group of people online.
Bradley Martyn & The Nelk Boys’ Training Routine
This workout from Bradley and the Nelk Boys will work your arms, isolate your shoulders, give your back a burn, and fire up your legs. Working with both upper and lower body muscle groups is a game changer for this will provide a well-rounded workout so you don’t sacrifice any gains whatsoever. A nice mix of isolation and compound movements, you also feel the variety to never grow bored with these workouts.
Arms
Mostly based on curls, you work to challenge your arms by pushing these muscles to fatigue so you only see that dense lean muscle start to grow.
Exercises
Sets
Reps
Alternating DB Curls
3
10
Seated DB Curls
3
10
Side Curls
3
8
Close Grip Bench Press
3
8
Arnold Press
3
10
EZ Bar Curls
3
12
Shoulders
Working on just shoulders can allow for better stability while also rounding out a great upper body physique.
Exercises
Sets
Reps
Overhead DB Press
3
10
Lateral Raise
3
10
Incline Bench Press
3
10
Arnold Press
3
8
Shrugs
3
15
Back
A strong and stable back allows for the best in terms of stability and movements either for sport specific or more functional ones. This workout will offer nice variety to hit all those important back muscles.
Exercises
Sets
Reps
Machine Fly
3
10
DB Fly
3
10
Face Pulls
3
8
Reverse Pec Deck
3
10
DB Row
3
12
Pull-Ups
3
12
Barbell Row
3
10
Rope Swings
3
15
DB Push-Up Into Row
3
8
Legs
Legs are the driving force for power and explosivity and working your legs with these exercises can greatly affect all areas of your growth and performance.
Exercises
Sets
Reps
Squat
4
5
Leg Press
4
8
Jump Rope
4
30 secs
Med Ball Slams
4
15
DB Step Ups
4
10
Box Jumps
4
10
Best Supplements To Take For Gains
Along with a quality training routine, having the right supplements and nutritional plan can greatly affect all areas of your gains. By working with only top tier and premium supplements, you know exactly what is going in your body and you can better work to see effective growth and recovery.
For those looking to stick to the staples, definitely look to a pre-workout, BCAA, and protein powder supplement to cover all three phases of your workout. Other popular supplements are creatine for increased strength and size and casein protein for overnight repair. To get the most out of your health and wellness, definitely consider a fat burner to shed that unwanted fat and help see that shredded aesthetic, as well as a testosterone booster to ensure those T levels remain at an all time high. And of course, a multivitamin will keep you healthy overall and in the gym where those gains happen.
Wrap Up
This workout from Bradley Martyn and the Nelk Boys is a great one to fire up those muscles so they definitely grow. On top of being effective, Bradley and the Nelk Boys seek to be funny and entertaining and their content is a refreshing mix of helpful and fun. Bradley knows exactly what it takes to succeed at a high level and uses this knowledge to help the Nelk Boys, and us, as we seek to look as shredded as he does. Give this workout a try and see what it can do for all your gains 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 Bradley Martyn, Steve Will Do It Instagram and Envato
The 4 Effective Leg Building Exercises Which No One Does
Build Monster Legs With These Exercises
A pair of shredded legs is what separates the men from the boys. Most people stick to the same exercises while training their legs and leave gains on the table. All leg exercises aren’t created equal. Some exercises target your wheels better than the others.
A normal leg training session consists of squats, leg presses, extensions, and curls. While there is nothing wrong with these exercises, there are some exercises which can help you in changing your routine and build size and definition in your legs.
Performing the same exercises over and over again can make you hit a plateau. Adding new exercises to your workouts will shock your muscles and will help you in breaking the plateau. Every exercise targets your muscles in a different way which is great for ensuring an overall muscle development.
Platz Hack Squats
The legendary Tom Platz had one of the nastiest legs in the bodybuilding history. He came up with this variation of the hack squats. The Platz hack squats target your outer quad sweep and the teardrop in your quads.
Stand with your heels joined together and your toes pointing outwards. Perform a squat while pushing your knees down and forward. Your heels will come off the base as you squat. As you start pressing up, push onto the outer part of your feet. Doing this will transfer the tension onto the outer quad sweep.
Sissy Squats
Sissy squats have been around since the 1960s, but chances are you’re hearing about them for the first time. Don’t let the name of the exercise fool you. The sissy squats are a great finisher and will fill your quads with lactic acid.
If you’re performing this exercise for the first time, hold onto a squat rack around the hip level or slightly higher. Take a shoulder-width stance and slowly start to lower yourself by bending your knees and pushing them down and forward.
Your back will fall backward while you’re on the descent. Your heels will come off the ground as your knees go down. At the bottom of the movement, your quads should be at least parallel to the floor. Return to the starting position and repeat for reps.
Good Mornings
Good mornings are a compound (multi-joint) exercise which works your hamstrings. Most people make the mistake of going too heavy on this exercise. Good mornings are an exercise which requires a mind-muscle connection.
Stand with a barbell placed across the rear of your shoulders. Keep a slight bend in your knees and an arch in your back throughout the exercise. Push your hips back as you bend your back until it is almost parallel to the floor. Think of your hamstrings as chains used to lower and lift your back.
Step-Ups
Step-ups are a unilateral functional exercise which helps you in training one leg at a time. If you have a weaker leg, unilateral exercises can help you fix this problem as the stronger leg can’t compensate for the weaker one.
Step-ups have many variations and can be adjusted according to your fitness level. Hold a dumbbell in each hand and use your right leg to step onto a knee-to-hip high platform. Bring your left leg up and stand on the platform, then step back with left leg to return to the floor. Both your feet should be on the floor after you step back. Repeat the movement with your left leg and alternate between your legs for the desired reps.
Which day of the week do you train your legs? Let us know in the comments below. Also, be sure to follow Generation Iron on Facebook and Twitter.