Tag: Bodybuilding
Victor Martinez’s Shoulder Workout | Training With Victor Martinez (Part 2)
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Victor Martinez’s in-depth shoulder 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 follows up his chest workout with a grueling shoulder training 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 guide and should be completed within the same session. You can watch Part 1 of this training guide right here.
Victor Martinez’s Shoulder Training Workout
As mentioned above, this shoulder training session immediately follows a full chest day workout. Victor Martinez prefers to do a half-day shoulder workout within the same session as chest day. He does this because chest exercises often indirectly workout your shoulders. So Martinez’ weekly schedule typically consists of a full shoulder workout followed by a half shoulder workout on his chest day training.
Exercises
Sets
Reps
Side Laterals (Dropsets)
2
15
Shoulder Press
4
15
Upright Rows
4
15
Cable Pulldowns
4
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.
Side Laterals (Dropsets)
Since these exercises are coming after a full chest workout. So Victor Martinez recommends doing the side laterals sitting down. This prevents you from using your legs and swinging your arms. Often times, lifters will compensate when fatigued by dropping legs to “reach” the full range of motion. This cheats you out of gains and could also lead to injury.
Shoulder Press (Machine)
For the shoulder press, Victor Martinez stresses the importance of having your shoulders right under the bar. If you sit back too far you end up training more of your front delts. You also want to bring the weight down to your ears to get the full range of motion for this exercise.
You also want to avoid slouching forward with your chest caved in as you continue this exercise. This can lead to injury. It’s important to have your chest out and your back locked for this movement.
Upright Rows
For this exercise, Victor Martinez recommends holding the bar with a wide grip, bringing your hands all of the way to the edge of the weights on either side of the barbell. Your palms should be facing inward towards your body. When you perform this movement – you want to bring the bar up in front of you. Pulling the bar up close to the chest will train your traps. Watch in the video the specific difference to ensure you are targeting the right muscle.
Cable Pulldowns
For the cable pulldowns, Victor Martinez recommends doing three down and then three overhead. During this exercise, Martinez further explains why he prefers to do shoulders with chest. This is opposed to doing biceps with back training. His reasoning is that you are using so much bicep with a back workout, that you end up being too fatigued for the bicep workout afterward. You aren’t fully stimulating the muscle to maximum efficiency.
Martinez also feels this way about quads and hamstrings. If you give yourself a powerhouse quads workout and then jump into hamstrings in the same day – you won’t get the same level of effort needed to fully develop that muscle group.
Wrap Up
That about wraps up Part 2 of Victor Martinez’s upper body training routine. Next week, we’ll return to hit up the back in a new selection of exercises. 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.
Hwang Chul-Soon Apologizes And Reconciles With Victim Of Assault
Bodybuilder Hwang Chul-Soon took to social media to address the incident.
Hwang Chul-Soon has created a large following during his bodybuilding career. He has sculpted an impressive physique but has been involved in some incidents over the years. Recently, a report came out that he slapped a woman in an attempt to stop her from taking pictures. The woman was taking pictures on her cell phone at the time. Chul-Soon has apologized for the incident.
The initial report stated that Chul-Soon pushed the women after they wanted to get a picture with him. The bodybuilder recently took to social media to address the inexcusable incident.
“Hello. This is Hwang Chul-soon. First of all, we sincerely apologize for causing inconvenience to many people.Most of all, we decided to reconcile with the parties involved and to stay as brothers and sisters. The assault charge was also closed. We know that violence cannot be justified under any circumstances, and we admit our wrongdoing and sincerely reflect on it. Separately, many articles are distorted from the facts and exaggerated. On the 30th, around 1:30 a.m., I sent my companions out in front of the restaurant located in Yeoksam-dong, and I was alone waiting for the driver. At that time, I saw someone filming me, and I asked if I was filming in a situation where I was clearly aware of the filming. If I had accepted the filming, I could have simply requested to delete it and finished it, but when I said no, I took my phone and checked it, and as a result, I had my image intact. I am very sorry for the responsibility for the broken cell phone in the process. And when the acquaintances of the person concerned stubbornly protested, he had an argument with acquaintances of the other party. In the process, I burst into tears and slapped a friend on the cheek.”
Last month, it was reported that Hwang Chul-Soon was arrested in Gangnam-gu, Seoul after allegedly assaulting two men. The acts of Chul-Soon come after his recent success and fame. It seems as though he has not been handling it well.
This is not a surprise. In Asia, there is much attention drawn to someone like Chul-Soon. This is not an excuse for the reports that are coming out, especially when it comes to treating women. Chul-Soon has apologized to the woman and hopefully this means incidents will no longer happen.
“Again, I am aware that this is a big mistake, and I bow my head a hundred times and apologize to the person concerned. I was not able to control myself even more because I was in the midst of going through trauma from voyeurs and malicious comments. I’m really sorry for causing a scandal. There were similar cases in the past, so we were careful in everything. There were problems during the brawl, but I’m not really the ignorant person who assaults the apologizing fan as in the news. The day before, he gladly took photos of the fans who asked for photos in the same place and paid for the food as well.”
Hwang Chul-Soon has built a physique thanks to his ability to mix nutrition and exercise. He is a well-known Korean bodybuilder with many fans all over the world. This is reason alone to stay out of trouble and remain on stage.
For more news and updates, follow Generation Iron on Facebook, Twitter, and Instagram.
Turn Your Triceps Into Horseshoes With This Workout
A Triceps Busting Workout
It is no surprise most men are obsessed with the size of their arms. For most of these men, the obsession fades away after training their biceps. A triceps workout shouldn’t be overlooked as they are half of your arms.
When you flex your triceps, it should look like a horse kicked you in the back of your arm. If you train your bis and tris on the same day and your triceps are lagging as compared to your biceps, you should consider training them at the beginning of your workouts.
1. Straight Bar Cable Pushdowns – 4 Sets 20 Reps
The straight bar cable pushdowns is an isolation exercise which will get the blood flowing in your triceps and will get you a good pump. The high volume will help you in pre-exhausting your triceps, so you don’t have to use super heavyweights.
In all the triceps exercises, keep the reps slow and controlled. Pin your elbows to your sides and complete a rep. Exhale, pause and squeeze your triceps at the bottom of the movement. Slowly return to the starting position and repeat without using any momentum.
2. Single Arm Overhead Dumbbell Extensions – 3 Sets 15 Reps
Your triceps consist of three heads; lateral, medial and long. You need to train all of them equally to ensure an overall development. Overhead movements like the single arm overhead dumbbell extension work the long head which is the most stubborn of the three triceps heads.
Hold a dumbbell in your right hand and extend your right arm over your right shoulder. Stick your right bicep to your right ear and slowly lower the dumbbell towards your left shoulder. Return to the starting position and squeeze your triceps at the top of the movement.
3. Skull Crushers – 3 Sets 12 Reps
Skull crushers are one of the most effective exercises when it comes to building size and definition in your triceps. The skull crushers work your long triceps heads. If you’re trying this exercise for the first time or are attempting a PR, make sure you have a spotter.
Lie on a flat bench with your face towards the ceiling and arms extended over your shoulders. Your elbows should be in line with your shoulders and pinned at this position throughout the exercise. Slowly lower the bar so the barbell is an inch away from your forehead. Return to the starting position and flex your triceps.
4. Dumbbell Kickbacks – 3 Sets 12 Reps
Dumbbell kickbacks work the lateral and medial heads of your triceps. Most people make the mistake of going too heavy on this exercise. Use a weight which you can handle and can maintain a full range of motion.
Hold a dumbbell in your right hand, place your left foot in front of your right foot while maintaining a slight arch in your back. Pin your right elbow to your side and bring the dumbbell to your chest. Extend your elbow so your arm is fully extended and flex your triceps at the bottom of the movement.
5. Close Grip Bench Press – 3 Sets 10 Reps
Close grip bench press is a compound exercise which helps in building overall strength and size in your triceps. The close grip bench press is a variation of the normal grip bench press which works your chest.
While performing the close grip variation, grab the barbell just outside your chest. Keep your elbows and forearms parallel to each other throughout the exercise. Doing this will recruit your triceps in place of your chest.
6. Superset – Diamond Push-ups / Bodyweight Dips – 4 Sets 15 / 15 Reps
The diamond push-ups and dips superset is the last exercises in this triceps workout. This superset will smoke your triceps if they aren’t already. In the diamond push-ups, place your hands under your chest so that your index fingers and thumbs are touching to form a triangle.
After you have completed 15 reps on the diamond-pushups, move onto the bodyweight dips without taking any rest in between. In the bodyweight dips, your chest should be in line with your hands at the bottom of the movement. In both the exercises, pause and squeeze your triceps at the top of the movement.
Which is your favorite triceps 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.
The 10 Best Back Exercises For Men
The Ultimate Back Exercises
A shredded back is what separates the men from the boys. A good back training session should be as brutal as a hardcore leg day. You should be running on fumes by the end of your back workouts.
If you want a cobra back, you need to constantly shock your muscles with different exercises. Your back is one of the biggest muscle groups and you need to target it from every angle for optimal results. We have put together the list of back exercises you can try during your next workout.
1. Pull-Ups
Pull-ups are one of the best back workouts. Arnold Schwarzenegger swore by them and performed 50 reps of pull-ups at the beginning of his back workouts. If bodyweight pull-ups are too easy for you, try the weighted version.
2. Seal Rows
Seal rows are an isolation exercise which works your lats. Lie facedown on a bench and perform barbell rows. Doing so will keep you from using your secondary muscles and momentum to lift the weights. You can also perform this exercise on an incline bench to target your lower lats.
3. Pull-Overs
Pull-overs are one of the most underutilized exercises. This exercise is incredibly effective in building a V-taper. Keep your elbows locked out throughout the movement and maintain a full range of motion.
4. T-Bar Rows
Rowing exercises like the T-bar rows help in building the thickness in your back while exercises like pull-ups and lat pull-downs help with broadening your back. If you don’t have an access to a T-bar row machine at your gym, use a barbell for this exercise.
5. Lat Pulldowns
Lat pulldown is a textbook back exercise. It is great at targetting your lats. Most people make the mistake of going too heavy on this exercise. Make sure you sit straight and don’t use momentum to bring the bar down.
6. One Arm Cable Rows
Using cables in your exercises help you in maintaining constant tension on your target muscles. One arm cable rows will help you in isolating your lats. You can perform this exercise while standing or seated.
7. Barbell Rows
Barbell rows are a compound exercise and will help in building muscle mass and strength in your back. Keep an arch in your back while performing this exercise. Bring the bar to your lower abs at the top of the movement.
8. Wide Grip Seated Cable Rows
Wide grip seated cable rows will add to the width of your back. Don’t lean back while performing this exercise. You could also try the underhand grip or a different cable attachment.
9. Dumbbell Rows
Dumbbell rows are incredibly effective at building size, definition, and thickness in your lats. You can perform the single-arm or the double-arm variation of this exercise. Using lifting gear like lifting straps can help you lift more weights as it eliminates your grip.
10. Deadlifts
We saved the best for the last. Deadlift is a compound exercise which should be a part of your back workouts. It is best to perform this exercise at the beginning of your workouts when you’re fresh.
Which is your favorite back exercise? Let us know in the comments below. Also, be sure to follow Generation Iron on Facebook and Twitter.
Alondra Chatman is Nominated for the Award of Excellence
San Leandro Mayor nominates The Inner Athlete – Alondra Chatman’s personal training company – the 2021 Award of Excellence.
Alondra Chatman is the defending and 2x champion of the Figure Open at Natural Olympia (2019 and 2021). She’s also a Professional Natural Bodybuilder Association (PNBA) Hall of Fame Inductee, the better half of its evil counterpart, the notorious Hall of Shame. In addition, she was featured in Generation Iron’s installment – Generation Iron: Natty 4 Life.
Alondra Chatman’s hard work this year has paid off since not only did she collect another gold medal at the most significant event in natural bodybuilding – Natural Olympia -, but she also was nominated for the 2021 Mayor’s Award of Excellence for The Inner Athlete – her personal training company – in San Leandro, CA. On Instagram (IG), Chatman stated:
“On this eve of Thanksgiving, i am honored and grateful to be nominated for this Award of Excellence. Excellence is always my goal, but this is the 2nd Award of Excellence I’ve received in 2 weeks, so I’ll claim that as my theme for 2021 and beyond.”
In her most recent IG post on November 24, 2021, Chatman said:
“I’m still celebrating 2021 as my year of excellence. If you’re free at 6:30 PM PST tonight, you can tune in to watch the city council meeting where I’ll be receiving the Award of Excellence for The Inner Athlete.”
You can view her full IG post below:
https://www.instagram.com/p/CXKUSsZvmpO/?utm_source=ig_web_copy_link
Natural Bodybuilding
Natural bodybuilding leagues strive to hold the safest and fairest competitions for bodybuilders. Although, most bodybuilding leagues don’t support performance-enhancing drugs (PEDs). At that same notion, many don’t test for them.
Natural bodybuilding leagues such as International Natural Bodybuilding Association (INBA)/PNBA test their athletes via World Anti-Doping Agency (WADA) – the utmost professional drug testing. Although some natural bodybuilders such as Colin Congo address their concern for the accuracy of the tests, having things like the Hall of Shame in place further prevents athletes from doping.
Of course, if INBA/PNBA bodybuilders fail a drug test, they end up on the Hall of Shame and have all their titles confiscated and are never allowed to compete in the sport again. And let’s face it, no one wants that public ridicule.
The Inner Athlete
Alondra Chatman is a legend in female natural bodybuilding, but she’s also a successful personal trainer. She’s the owner of The Inner Athlete – a personal training and fitness studio located at the East Bay. They serve people in-person and online. As the name suggests, Chatman and the team of trainers at The Inner Athlete work together to help people – ordinary people and competitors prepping for shows – build an athlete’s body. In her over 20 years of personal training experience, she’s managed to work with 1,000s of clients.
Below is a clip from IG of her client’s training at The Inner Athlete:
https://www.instagram.com/reel/CXEwnbZMclm/?utm_source=ig_web_copy_link
There’s no doubt Alondra Chatman is extremely hard working. Yet, she’s been able to juggle being a natural bodybuilding champion and successful fitness entrepreneur. And arguably the most demanding job of them all, a mother of two and a wife.
Alondra Chatman leads by example and accomplishes her mission of striving to be “a walking advertisement of how a sensible diet and a combination of aerobic exercise and a smart weight training program can work for anyone.”
Generation Iron would like to congratulate Alondra Chatman on winning the Figure Open at the 2021 Natural Olympia. And on being bestowed the Award of Excellence.
Follow us on Instagram, Facebook, and Twitter for more insights on natural bodybuilders!
Shawn Rhoden Upper Body Workout For Insane Gains
Work your upper body for insane growth with this Shawn Rhoden workout.
Shawn Rhoden was a professional bodybuilder who after winning Mr. Olympia in 2018, became the oldest to ever do so. But this true professional and dedicated athlete passed away from a heart attack at the age of 46 in 2021. While he may no longer be us, his hard work, dedication, and love for bodybuilding can be passed through his workouts, and those moments that made him so great.
When we look online, we see such nonsense. So many influencers and those follower-seeking personalities claim to have the secret to working out and getting shredded. But for real gains, it is much smarter for those of us serious about it to look to those professional athletes who have done this before and know what they are talking about. They work with knowledgeable and talented coaches to formulate quality workout plans so they can win the biggest of events. So, let’s have our gains reflect this as well.
Shawn is someone we can all learn from, for being the oldest to ever win Mr. Olympia does not come easily. Years and years of grinding in the gym and working on himself both physically and mentally led him to that podium spot and his work ethic is unparalleled.
Full Name: Shawn Rhoden
Weight
Height
Date Of Birth
245-255 lbs.
5’10’’
04/02/1975
Profession
Era
Nationality
Bodybuilder
2010
Jamaican, American
As said before, the workouts and overall messages that Shawn Rhoden wanted to leave behind are here for us, to inspire us, and to use him as a prime example of what a true professional and dedicated athlete looks like. This upper body workout will help you see growth so you can look as good as Shawn himself.
About Shawn Rhoden
Shawn Rhoden was born in Jamaica before coming to the United States at the age of 15. Adapting to a new country was challenging, but he was always active. Introduced to bodybuilding in his late teens, he balanced that and his love for soccer before putting soccer aside to focus on bodybuilding full-time.
Well into his career, some unfortunate injuries occurred and he was forced into rehab and couldn’t train in the sport he loved so much. But the worst news was yet to come. His biggest fan and number one supporter, his father, passed away in that same year. Heading down a spiral, Shawn knew what he needed to do.
As the dedicated and amazing athlete he is, he returned to the stage and found himself winning competitions again. He placed 2nd at the 2016 Mr. Olympia contest and was determined to reach that top podium spot. Then, in 2018, at the age of 43, he did just that. Winning Mr. Olympia, Shawn became the oldest to ever do so.
In 2021, Shawn suffered a heart attack and passed away as a result. Those close to him share their love, support, and pride for what Shawn accomplished in his life that ended too soon. But his message and love for bodybuilding can stay with us all as we remember this dedicated, accomplished, and true professional who truly loved what he did.
Shawn Rhoden Training Routine
This workout from Shawn will really give your chest, back, shoulder, and arms a great workout. Working with a variety of exercises and trying to target certain groups is exactly what you need to succeed when looking to put on effective mass. Your chest will feel a pump, your back may burn, those shoulders will want to stay down, and arms may be cooked, but the results of this workout will yield great results as you seek a physique like Shawn himself.
Chest
Exercises
Sets
Reps
Cable Chest Fly
3
10
Bench Press
3
10
Incline Bench Press
3
10
Incline DB Press
3
12
Floor Press
3
12
DB Chest Fly
3
10
Push Press
3
10
Back & Shoulders
Exercises
Sets
Reps
Side Raise
3
12
Machine Shoulder Press
3
10
Lat Pulldown
3
10
Seated Cable Row
3
10
One Arm Front Raise
3
12
Biceps & Triceps
Exercises
Sets
Reps
Preacher Curls
3
10
Barbell Curls
3
10
Triceps Pushdowns
3
12
Skullcrushers
3
12
Seated DB Curls
3
10
Best Supplements To See Amazing 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 tackle those deficiencies to avoid negative effects. Plus, your gains will most certainly get a nice boost.
Starting with the three most popular supplements, most athletes love working with pre-workouts, intra-workout BCAAs, and protein powders. Pre-workouts are preferred by those who want a nice boost of energy right off the bat while also aiding in muscle pumps and better athletic performance for those workout needs. What you will find from BCAAs are sustained energy and the ability to burst through any fatigue, thus giving you a more effective workout overall. And of course, protein powders are essential for optimizing growth and recovery and working towards getting the right amount of protein into your body.
Other key supplements to try and consider are creatine, mass gainers, and casein protein. These are effective at building strength and size and giving you everything you need to see great growth. For optimizing health and wellness, multivitamins, super greens, and omega-3’s are the way to go.
Wrap Up
This workout from Shawn Rhoden will work to build that desired strength and size while adding to your shredded physique. Shawn was a dedicated and true professional who passed away too soon. But his legacy lives on and we can take what made him successful and use it to copy his example of what a real athlete is. Give this workout a try and work to give yourself a shredded and massive physique like Shawn Rhoden himself.
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 Shawn Rhoden Instagram
YouTuber Derek Discusses Bodybuilding Dangers On ‘The Joe Rogan Experience’
Derek joined Joe Rogan to discuss different dangers of bodybuilding as you age.
Joe Rogan has built up one of the top podcasts in the world today. When he has a guest on, the topics can cover a wide range. In a recent episode, Rogan was joined by Derek, who is a popular media figure himself.
Derek created a YouTube Chanel discussing different fitness and diets called More Plates More Dates. He joined Rogan to discuss some of the risks and dangers in bodybuilding as an athlete begins to get older. This began with Derek speaking on the physical stress that the body is under when athletes perform at this level.
“With bodybuilders, it’s wild too, because it’s almost like the opposite extreme where you, you actually are aware that you’re killing yourself very quickly while you’re doing it. yeah. like you still want to walk around at like 260 plus even though you know how stressful it is on all your organ systems your heart.”
The work that bodybuilders have to put in has only grown over the years. Athletes are being judged on the size of their physique along with overall conditioning. This requires athletes to put themselves through strenuous workouts and preparation leading up to an event.
Joe Rogan continued the conversation by bringing up the amount of surgeries that Ronnie Coleman had throughout his career. This can be caused as the body goes through plenty of impact during lifts such as bench press and squat.
Yeah that’s the brutal thing too, when you get to that size is, progressive overload. You get to a point where you’re forced to a point where you use weights that are so exorbitant to overload because you’re way too strong that’s impossible not to literally fuckin dismantle your entire infrastructure while you’re supporting those loads.”
“Your squatting 100s and 100s of pounds, benching 100s and 100s, this and this, and your bones can’t just adapt and be totally fine.”
Bodybuilders have built themselves up on stage based on appearance. The overall goal is to build a better physique than the other guy. This becomes more difficult as an athlete gets older and that might force them to put themselves through more.
Rich Piana was used as an example. Derek and Joe Rogan spoke on how bodybuilding impacted the 40-year-old. Piana passed away from cardiac arrest in 2017.
“The guys who try to retain their size trying to fo 40+ almost always end up kicking the can real quick. He tried competing to become a pro. And he just doesn’t have the genetics from a structural aspect. So Even though he’s a massive fuckin dude, on stage he doesn’t you know have the proportions the symmetry, etc to make it far. But he just loved, loved the lifestyle so much. And his brand was built around it.”
This is a topic that has come up recently after an unfortunate string of deaths has impacted the sport. Derek went into detail with Joe Rogan and broke down some of the dangers.
For more news and updates, follow Generation Iron on Facebook, Twitter, and Instagram.
Lukas Osladil Shares The Most Influential Bodybuilders That Modeled His Physique
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The most influential bodybuilders that helped shape Lukas Osladil’s physique.
Lukas Osladil is a bodybuilder with an incredible physique that has been competing as a pro since 2011. Beyond being pro, he’s been focusing on bodybuilding since he was 10 years old. Now Osladil is primed to be a true threat in the coming years of the sport. While there is a lot for Osladil to look forward towards – he is also looking back at the athletes who helped shape his physique. In our latest GI Exclusive, Lukas Osladil details the most influential bodybuilders that inspired his bodybuilding career.
Lukas Osladil might not be a household name yet – but his physique is starting to get noticed by many fans as he slowly rises through the ranks of pro bodybuilding. As we continue to move through a transitional passing of the guard between generations – Osladil is a name that stands out and will likely continue to place high in more and more competitions within the coming years.
That’s why during our latest video conversation, we wanted to dig deeper into his influences that shaped Osladil into the kind of bodybuilder we see on stage today. Less a list of the best bodybuilders of all time – and more a list of the specific pro bodybuilders that influenced the kind of physique Osladil wanted to create on his own body.
While not extremely surprising, first and foremost Lukas Osladil was most inspired by Arnold Schwarzenegger. In fact, he is still continually inspired by Schwarzenegger to this day. Perhaps no longer for his physique – but for the kind of brand and career he made for himself using bodybuilding. But Schwarzenegger will be the only name from the Golden Era on Osladil’s list.
In fact, Osladil goes on to say that the 90s was the best era of pro bodybuilding. Typically known by many fans today as the second Golden Era, Osladil mentions Flex Wheeler, Shawn Ray, and Kevin Levrone as big influences on his journey through bodybuilding. He details how he would read through bodybuilding magazines every single day to absorb as much information and motivation as possible.
These influences would prove paramount to Lukas Osladil turning pro. He had no trainer to work with for the entirety of his amateur career. Osladil mentions he always wanted a coach to confer with – but if he waited to find a suitable trainer, he would have never gotten started. So he took matters into his own hands, using magazines and pure passion, and sculpted his own physique using his own methods. It wasn’t until after going pro that he finally landed a coach to help him further improve.
It would seem that Lukas Osladil’s inspirations were so influential that it gave him the courage to jump into bodybuilding despite conditions not being perfect. This is a good lesson for aspiring bodybuilders. If you wait for the perfect moment to start – you might not ever really get going and miss your opportunity. Take matters into your own hands, use trial and error alongside research to forge your own path.
You can watch Lukas Osladil talk in more detail about his bodybuilding influences in our latest GI Exclusive interview segment above!
Big Ramy Guest Poses At Shreru Classic
Big Ramy made a recent appearance on stage as a guest poser during the Sheru Classic.
It has been a busy offseason for Big Ramy since repeating as champion during the 2021 Olympia. He received a huge welcome back when he returned home to Egypt after retaining his title and immediately began training for the 2022 show. Big Ramy recently made his second guest posing appearance since the Olympia during the Sheru Classic.
Big Ramy was scheduled to make an appearance on day three of the Sheru Classic in India. He closed out the weekend on stage after an event full of other big names as well. This was his second time on stage since the Olympia with the first coming during the KO Egypt Pro.
The Sheru Classic took place from Dec. 3-5 in Mumbai. Sheru Aangrish is an influential name in the sport of bodybuilding hailing from India. The former bodybuilder took to his official Instagram to share a video of Big Ramy during the event.
“?DAY 3??IHFF SHERU CLASSIC AMATEUR OLYMPIA .India ,we will be back again . Till than stay fit ,strong and healthy and follow all safety measures as much as you can ??.#sheruclassic #ihff #india #stayfit#borntodo #olympia2021 #2021#mrolympia“
When Big Ramy appears on stage, it is a big event but he was not the only notable at the Sheru Classic. Akim Williams was the guest poser on day one and returned for the second day as well. On Day two, Williams joined Sergio Oliva and Bhuwan Chauhan. Day three was the biggest one headlined by Big Ramy, with Williams and Oliva returning once again.
As usual, Big Ramy showed off his incredible size and conditioning during this guest posing appearance. His level of conditioning was brought into question after this year’s Olympia as many thought that Hadi Choopan entered the competition in the best shape. Choopa took home the bronze while Brandon Curry was the runner-up for the second consecutive year. Early in the offseason, it seems as though Big Ramy does not want this question asked next year.
It came out that preparation for the 2021 show did not begin until three months before. That changed drastically this time around as Big Ramy began training just weeks after winning on stage.
We are officially in December which means the 2022 Olympia will take place in one year. This gives Big Ramy plenty of time to keep up the level of his championship-winning physique. By the looks of his two guest posing appearances, Big Ramy looks primed and ready to make a run at a three-peat.
For more news and updates, follow Generation Iron on Facebook, Twitter, and Instagram.
5 Tips For Building Bigger Biceps
Build Bigger Biceps With These Tips
Your pythons can become the biggest, meanest and most venomous with proper training. While most people love training their arms, only a few have guns worth flaunting. Tweaking your arm training a little can result in major gains.
How do you know you need tips for better bicep training, you ask? If you’re someone who flexes his guns in the mirror but sees nothing more than a flat pulse line, this article is for you.
Start With Isolation Exercises
Most people prefer starting their workouts with compound movements like the barbell curls. They usually start their workouts with free weights because they can lift heavier weights as they aren’t fatigued.
Starting with isolation exercises is a great way of pre-exhausting your muscles. Once you’ve exhausted your muscle fibers at the beginning of the workout, you’ll be able to get better muscle pumps without having to lift heavy which can reduce your chances of an injury.
Twists Your Wrists Outwards To Focus On The Peak
As we said at the beginning of the article, making small adjustments can take your guns to the next level. While performing dumbbell lifts, instead of having supinated palms (wrists facing you flatly), rotate your wrists slightly outwards so that your little finger is closer to your shoulder than your index finger.
The rest of the curling movement will remain the same apart from the minor twisting adjustment at the contraction point. The outward turning of the palms will put more tension on the peaks of your biceps.
You Need Volume AND Intensity
Many people get into the hopeless debate of whether they should do isolation or compound movements for building size or conditioning and if they should be performing a higher or lower number of reps?
Building your pythons needs an all-round approach, and it’s not a simple question of either this or that. You need to be constantly shocking your muscles by varying the volume and intensity.
Divide Your Bicep Training Into Parts
Biceps are called that for a reason. The biceps are made up of two major muscles, and yet many people don’t design their training around training each head of the bicep separately. For defined and stiriated guns, change your pattern of movement while performing the dumbbell exercises.
For example, while doing the dumbbell hammer curls, keep your elbows planted to your sides and point your lower hands away from your body to target the inner head of your bicep. To train the outer head, follow a range of motion where the dumbbell will be in front of your torso at the top of the movement.
Do Banded Work
Using resistance bands can be an incredibly effective way of gaining muscle mass and conditioning in your pythons. The bands are effective because they give you a different amount of resistance depending on where you are in the range of motion.
Your guns will be under the least amount of resistance at the resting position as the bands will be retracted. As you perform a curl, the bands will start adding resistance to your arms and the highest resistance will be experienced at the top of the movement.
How often do you train your guns? Let us know in the comments below. Also, be sure to follow Generation Iron on Facebook, Twitter, and Instagram.
*Header image courtesy of Envato Elements.