Tag: Bodybuilding
What Is Pyramid Training & How Can This Build Strength?
A basic and effective form of training, this can build serious strength.
With so many forms of training out there, it can be hard to tell which ones will work, but with pyramid training, you can’t go wrong. Too often do we stick with what we know. We can’t fault ourselves for that. Comfort is a luxury and in a sport like bodybuilding, powerlifting, or Strongman where we are constantly uncomfortable, why not allow ourselves that comfort we desperately seek? With something like pyramid training, you allow yourself the chance to grow while also staying engaged so as to not grow totally bored.
Let’s take a look at pyramid training and see what this is all about. From what it is to the benefits of it, we’ll give you an example of what a good plan will look like, plus some alternatives if you want to shake things up and really provide the best for your gains.
What Is Pyramid Training?
Pyramid training is a slower, more steady form of training resulting in changes to intensity and repetitions throughout your entire workout. With the amount of weight and number of sets either increasing or decreasing, the point of this is to create more tension for your muscles to cause an overload so they have to grow. The interval-style of training keeps things interesting and your workouts engaging while also working for better muscle building, fat loss, and even some conditioning as you keep yourself operating at a high level (1).
Benefits Of Pyramid Training
What pyramid training can do is greatly affect your muscle building gains by creating that tension and overload giving your muscles no choice but to grow (2). With the right approach to training, you are well on your way to seeing those gains you want most in the most efficient way possible. Benefits of pyramid training include:
Build muscle and strength: Working with weight and adding that tension and overload can push your muscles to fatigue thus leading them to grow.
Increase volume: With working on your set range, you allow yourself to add in more reps than with a traditional standard workout set.
Work towards muscular failure: Providing this overload to your muscles will fatigue them faster and allow for only the best once recovery takes over.
Warm-up sets included: You can incorporate your warm-up sets into this plan so you get a good warm-up while also having already started your workout.
Engaging form of training: This is an interesting and engaging form of training to keep you working harder and having fun with your workout.
Alternate Form Of Pyramid Training: Reverse Pyramids
Similar to the traditional pyramid style of training, all the reverse pyramid does is flip the conventional method upside down (3). So, instead of starting with the lightest weight at the highest rep, flip it, and start with the heavier weight at the lowest rep. A unique reversal of this traditional method, it still allows for great gains just with a different approach.
Examples Of Both Pyramid & Reverse Pyramid Training
When it comes to these two forms of pyramid training, it will look self-explanatory. But for those unfamiliar, seeing it will make sense and you can put this into your next workout routine. For the standard pyramid, it will look something like each set ascending in weight while decreasing in reps.
A standard pyramid training plan would look something like:
Sets
Weight
Reps
1
50
12
2
60
10
3
70
8
4
80
6
The reverse pyramid is simply the above pyramid just in, well, reverse. This type of pyramid will see weight decreasing but reps increasing. Reverse pyramid training would look something like:
Sets
Weight
Reps
1
80
6
2
70
8
3
60
10
4
50
12
Since we know you will love this form of training, we wanted to share one more pyramid that you will enjoy. It is called step pyramid and it is a bit of a combination between a standard and reverse pyramid. Flowing from descending back to ascending order, this works to really target your muscles and cause some confusion, exactly what you want and need.
Step pyramid training looks something like this:
Sets
Weight
Reps
1
70
12
2
60
10
3
50
8
4
60
10
5
70
12
The Best Supplement To Recover Post-Pyramid Sets
While we all know supplements can greatly influence our growth and recovery, having a top tier protein powder in the mix is exactly what you need. With so many on the market, it can be challenging to know for sure which ones will maximize your gains. But this powder from Transparent Labs is one to certainly boost growth and repair for all your gains.
Kaged Muscle Micropure Whey Protein Isolate
Code GENIRON10 For 10% Off
Kaged Muscle Micropure Whey Protein Isolate is great for those looking to build muscle from a fast-digesting and pure protein. With an enhanced digestive enzyme technology, all those nutrients hit you harder to amplify muscle growth and recovery.
Kaged Muscle Micropure Whey Protein Isolate is perfect for anyone looking to build muscle with a fast-digesting, pure, whey protein isolate. With 25g of 100% whey protein isolate, this powder has increased protein absorption thanks to a digestive enzyme technology used to enhance all of these nutrients so they hit you better. This protein is perfect for those looking to amplify muscle recovery and lean muscle growth and is naturally flavored with an amazing taste. A premium quality and well formulated whey isolate, this is a great protein powder for men for those fast-digesting needs.
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Check out our list of the Best Protein Powders for more great protein products!
Wrap Up
When it comes to pyramid training, it is all about the right approach. As we constantly seek the best in terms of our training plans, looking to those workout routines that seem suitable for us to perform can make all the difference. Pyramid training, along with reverse pyramid training and step pyramid training, are just a few examples of ways to make this fun and engaging while still seeing gains. Put this form into your workouts today and see what pyramid training can do for your muscle and strength building goals.
Generation Iron may receive commissions on purchases made through our links. See our disclosure page for more information.
Let us know what you think in the comments below. Also, be sure to follow Generation Iron on Facebook, Twitter, and Instagram.
*Images courtesy of Envato
References
Riberio, A.; et al. (2017). “Effects of Traditional and Pyramidal Resistance Training Systems on Muscular Strength, Muscle Mass, and Hormonal Responses in Older Women: A Randomized Crossover Trial”. (source)
Ribeiro, A. (2016). “Traditional and pyramidal resistance training systems improve muscle quality and metabolic biomarkers in older women: A randomized crossover study”. (source)
Dialameh, Maryam; et al. (2016). “Effects of 2 Types of Resistance Training, Pyramid and Reverse Pyramid Training, on IL-4, IL-6, and IFN in Young Women”. (source)
2021 KO Pro Egypt Preview
The 2021 KO Pro Egypt will feature some of the top names in bodybuilding.
The 2021 KO Pro Egypt is the next big event set to take place in the bodybuilding world. This event will take place on Sunday in Egypt and will showcase some of the top names in bodybuilding looking to qualify for the 2022 Olympia.
This event in Egypt will take place after the country’s biggest name in bodybuilding successfully defenses his Olympia title. Big Ramy has won back-to-back Olympia titles and has helped grow the sport of bodybuilding to a great height in Egypt. Big Ramy will not be part of this event but he continues to be the biggest name in the country heading into the event.
The 2021 KO Pro Egypt will feature four divisions — Men’s Open, Classic Physique, 212, and Men’s Physique. The full lineups have been announced in all divisions. Below, you can checkout the full list of competitors, along with some of the top athletes in Men’s Open.
Top Athletes To Watch
Regan Grimes
Regan Grimes brought on a new coach after the Olympia and has already shown some impressive progress. Grimes has been active on social media showing physique updates and he took the stage during the 2021 Legion Sports Fest Pro last week. Grimes finished second in Men’s Open to Shaun Clarida. Now, Grimes will enter the KO Pro Egypt as one of the favorites to win the competition. He will only continue to improve over the next year during training.
Cedric McMilan
Cedric McMillan was last seen at the 2021 Legion Sports Fest Pro. He did not make the first callout and did not appear on stage during the finals. There was an apparent illness that hit but nothing was confirmed. McMillan will be back on stage quickly in Egypt hoping to make an impact following his return. McMillan missed some time with injuries and will now have a chance to get back on stage against some other top competitors.
Mohamed Shaaban
Mohamed Shaaban appeared on stage twice in 2020 and finished 10th in the Olympia three weeks ago. Shaaban competed at the 2020 California Pro and Chicago Pro leading up to the Olympia. Shaaban has not picked up a victory since the 2019 Portugal Pro. He remains a force in the sport and has a chance to gain early qualification here. Shaaban will have to get his conditioning to the level of the other athletes and show that he can stack up.
Samson Dauda
Samson Dauda was a top-five finisher at the 2020 European Pro and followed that up with a sixth-place finish at the British Grand Prix Pro. Dauda is a dark-horse heading into the competition and this is because of his ceiling. When looking at other competitors, Dauda might not come in first but he has a chance to use this as a measuring stick.
Men’s Open Competitors
Behrooz Tabani Abarghani
Victor Joel Rea Cano
Samson Dauda
Mohamed Elemam
Ralph Farah
Kevin Gebhardt
Regan Grimes
Stan de Longeux
Cedric McMillan
Pouria Payoun
Mohamed Shaaban
Bikramjit Singh
Ahmed Mostafa El Said Mostafa El Marhomi
Hamada Ahmed Mohamed Abd El Latif
Hassan Mostafa Abdalla Taha Mahmoud
Khaled Awany Mohamed Mohamed
Mohamed Taha Mohamed Abe El Fatah Hassan
212 Competitors
Babak Akbarniya
Steve Benthin
Ahmed Elwardany Elsadany
Vladimir Iacovlev
Hamza Jawad
Mevsam Keshvari
Samir Troudi
Abdullah alsaif
Chris Pistolas
Hamada Ahmed Mohamed Abdellatif
Hamza Awad Gawad
Mahmoud Adel Abd El Halim
Mohamed Khaled Embaby Abd El Azim
Mohamed Salah Fouad El Said
Pasquale đAngelo
Classic Physique Competitors
Abdullah Al-Sairafi
Jose Maria Mete Bueriberi
Mohamed ElQadi
Lugas Fogelberg
Shicheng Jin
Roberto Martinez Pizana
Artem Puchkov
Ruben Lopez Reyes
Mikhail Timoshin
Alexandros Arion Staboulis
Men’s Physique Competitors
Daniele D’Onofrio
Denis Gusev
Xiaolong Hong
Daniel Leone
Clarence McSpadden Jr.
Denis Romanov
Omar Suleiman
Emile Walker
Ahmed Abd el Mawgwd
Ahmed Mohamed Abd El Galill Ahmed
Karim Esmat Sadek
Mahmoud Abd El Aziz Abd El Aziz El Sabagh
Mohamed Abd El Halim Shibl Abd El Halim Barki
Mohamed Magdy Mohamed Ahmed lbrahim
Sanad Alsanad
For more news and updates, follow Generation Iron on Facebook, Twitter, and Instagram.
Berry De Mey: Matt Mendenhall Was The Most Talented Bodybuilder That Ever Lived
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Berry De Mey sings praises of bodybuilder Matt Mendenhall… so why didn’t he ever go pro?
Berry De Mey is a former pro bodybuilder and currently a well respected bodybuilding coach. His evaluation of physiques and the sport as a whole carries a significant weight due to his knowledge and insight into bodybuilding excellence. So when he calls a competitor one of the most talented that ever lived – it’s an eye catching statement. In our latest GI Exclusive interview, Berry De Mey explains why amateur bodybuilder Matt Mendenhall was one of the best bodybuilders of all time… and the likely reason he never went pro.
Beloved bodybuilder Matt Mendenhall sadly passed away earlier this year. He was a bodybuilder known for an immensely pleasing physique. But despite this, he never actually went pro in the sport. During our latest video conversation with Berry De Mey, Mendenhall’s name and memory were brought up. De Mey was quick to claim that, in his opinion, Mendenhall was one of the most talented bodybuilders that had ever lived. That’s a major statement – especially for a competitor who never ended up going pro.
So we asked Berry De Mey to speculate exactly why Matt Mendenhall never became a pro bodybuilder. If he was truly that talented, how could he have not made it into the elite ranks and at least tried to compete and win a Mr. Olympia? De Mey believes that, at the time, Mendenhall never brought in his conditioning enough to earn him a pro card. While his conditioning never came together, it was clear to De Mey that he could have gone the distance once he overcame that hurdle.
Berry De Mey had the pleasure of training with Matt Mendenhall for quite some time. During those training sessions, it became clear to De Mey that Mendenhall was a spectacular talent. Of course, hindsight is 20/20 – and looking back now, De Mey honestly believes that Mendenhall could have become an iconic and legendary pro in the sport. If he had only gotten that pro card, De Mey is confident that he would have become a Mr. Olympia champion.
Berry De Mey isn’t alone in this outlook of Matt Mendenhall. Over time, his name and physique had grown to legendary status despite never going pro. Upon his tragic passing, the bodybuilding community sent an outpour of tributes to the late great bodybuilder. A true testament to how memorable his talent was regardless of his status in the pro league. Perhaps in a different timeline – he would have been a Mr. Olympia great on the same level of Arnold Schwarzenegger, Dorian Yates, Lee Haney, or Ronnie Coleman.
When discussing the greatest athletes of all time, it’s easy to focus on statistics such as championship wins. But the truth behind all sports is that there is simply not enough room for all great talent to reach ultimate victories. It’s part of the beauty behind competition. There are a variety of factors that can determine who rises to the top and who doesn’t. In life, there have always been well deserved beloved figures and at the same time unknown genius talents that never get recognized until much later.
That’s why it’s so encouraging to hear a respected name such as Berry De Mey speak to Matt Mendenhall’s legacy. He might not have statistically been the greatest bodybuilder of all time – but in the hearts of many, he was one of the most talented bodybuilders that ever lived.
You can watch Berry De Mey speak in full about Matt Mendenhall in our latest GI Exclusive interview segment above.
The Late Great Mike Mentzer Breaks Down Steroid Usage and It’s Effects
The late bodybuilding legend Mike Mentzer provides some interesting knowledge on the subject of steroids.
When it comes to knowledgeable bodybuilders there’s no doubt that Mike Mentzer was one of the smartest. A true legend of the Golden Era of the sport, Mentzer was able to build a truly impressive physique on the strength of his knowledge and training methods. He was no doubt one of the most informed bodybuilders in his day.
Speaking on bodybuilding in general, there’s no way you can think of the endeavor of building massive muscle and not think of anabolic steroids. Whether it was the Golden Era, the rise of the mass monsters, or the modern era of the sport steroids have always been a subject of conversation.
There’s an argument that no bodybuilder can achieve the world class level of muscle necessary to dominate the bodybuilding world without utilizing steroids. Many bodybuilders don’t discuss the usage of steroids publicly. That’s likely due to the negative stigma the anabolic substance gets. Many athletes refrain from discussing steroid usage simply because the wrong idea can be conveyed.
Many bodybuilders are unlikely to discuss steroid usage because of a number of particular notions. Some want to avoid advocating for the usage of the substance, concerned about influencing young lifters into taking steroids. Another notion is that they don’t want to public to view their success simply through the lens of steroid usage. Many look at steroids as a magic drug that does all the heavy lifting. In reality, whether an athlete uses steroids or not, it requires a tremendous amount of rigorous training in order to reap the benefits.
Whatever there reasons, many bodybuilders are mum on the topic of steroids. But not Mike Mentzer.
A Rare Interview With The Legend
A recent video interview has surfaced of the late great bodybuilder discussing steroid usage, it’s effect on the body, and other tidbits of knowledge on the subject. The interview which took place in 1991 showcased just how knowledgeable Mentzer was on the subject matter. Take a look at the video below and hopefully get a bit more informed about steroids.
It’s clear that Mike Mentzer knew quite a bit about steroids. While you’d be hard pressed to refute most of the information Mentzer shares here, one thing he said could be challenged. He mentions that bodybuilders were unlikely to get larger and leaner in the future. When you see the state of modern bodybuilding, it’s clear that Mentzer couldn’t have anticipated the mass monsters of today.
Do you agree with Mike Mentzer in this interview? What are your views on the current state of steroid usage in modern bodybuilding?
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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.
These Are The 7 Most Important Lifts
The Best Seven Exercises You Can Do In The Gym
No two exercises are created equal. In this article, we won’t be getting into the argument if compound lifts are better than the isolation movements. We believe each has its place in your exercise arsenal.
If you’re like most people, you’ll want to make the most of your time in the gym. And how do you do that, you ask? It’s easy, you perform the exercises which are going to give you the best bang for your buck.
Squats
There are no surprises here. Squats are one of the best functional lifts which can add size to your legs and help you in building overall strength. If you have a back injury or can’t perform the barbell squats for some reason, you can try variations like the goblet or hack squats.
Make sure you’re focusing on contracting your muscles with each rep in all of the exercises you perform. Just going through the motions for the sake of it isn’t going to do much for you. Establishing a mind-muscle connection is key to building muscle mass.
Incline Dumbbell Bench Press
For many people, the upper pecs are a weak muscle group. Following a full ROM (range of motion) while performing the incline bench press can help in developing the stubborn muscle group.
If you perform these exercises in your HIIT workouts, 12-15 repetitions will be the optimal rep range. Keep your ego in check and focus on the form rather than the amount of weight on the bar.
EZ-Bar Skullcrushers
The skullcrushers are one of the most effective tricep exercises. Lie down on a flat bench with an EZ-bar in your hands extended at arm’s length so your upper arms are perpendicular to the floor at the starting position.
You need to keep your elbows and upper arms locked in the same place throughout the exercise. The bar should be a couple of inches away from your forehead at the bottom of the movement.
Squats are a must in your training program
Arnold Presses
While most shoulder exercises target a single deltoid out of the three heads, the Arnold presses work the anterior and medial delts. Performing the Arnold presses while sitting on an army bench eliminates the possibility of using momentum.
Deadlifts
Deadlifts are a full-body exercise that primarily targets the back. Performing the compound exercises regularly can improve your mobility, strength, and can help you in doing your day-to-day tasks.
Machine Preacher Curls
While most people love performing the dumbbell curls, they can’t get the most out of them as they lack the mind-muscle connection. Machine preacher curls are an isolation exercise that targets the peak of your biceps.
Hanging Leg Raises
Most people who workout want washboard abs but don’t know how to achieve them. After you have your diet in place, performing exercises like the hanging leg raises will help you bring the definition and symmetry in your abs.
Which is your favorite exercise? 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
Opinion: The Pros and Cons of Lifting Heavy as a Mixed Martial Artist
Barbell lifts have been translated over to almost every sport imaginable. At first many believed weightlifting was only for bodybuilders and people looking to create some solid beach muscles with no real substance behind the aesthetics. Soon people learned just how wrong that notion was.
In reality, barbell lifts are great for athletic performance. Building quality muscle doesn’t simply need to be translated over to the bodybuilding stage. If you have the right program then it can be adjusted to your needs. Which leads us to the notion of heavy lifting. Can it be beneficial to your performance in endeavors outside of powerlifting and bodybuilding? On an even more personal perspective, how does heavy lifting translate over to martial arts?
Benefits
I was never much of a heavy lifter when I was actively competing in Karate and kickboxing. Instead my focus was purely on technique and strategy. Rather than “waste time” lifting heavy weight, the focus was always on improving on execution. It’s only now in hindsight that I’ve made the realization that it was the wrong approach. Lifting should definitely be apart of a martial artist’s program. But should you be going heavy?
To clarify, when I started a program I chose the powerlifting approach with some bodybuilding principles thrown in to add variety. Squats, bench press, and the occasional deadlift were all on the menu. The results were definitely alarming, particularly in the beginning.
The benefits of lifting heavy is gaining some insane, godly strength. When I switched over to lifting heavy I felt incredible strength and power, something that was perhaps always there but was dormant. Clinches and ties ups were easy enough to shrug off and my muscle mass increased meaning playing the bully was all but guaranteed. But it wasn’t all sunshine and wine. Lifting heavy has drawbacks, despite the insane strength increase.
Drawbacks
There are a number of things to consider as a fighter when you choose to lift weights. One, you must keep in mind that you have to compete in a particular weight class and gaining too much muscle can make a weight cut even harder than it already is. Secondly, if you’re lifting heavy weight, the chances of you getting sluggish in your movement is a real concern.
Lifting heavy put on the muscle mass sure, but it also turned my fleet footed movement into more of a plodding affair. Rather than bouncing around with dynamic speed, I was reduced to marching towards sparring partners or only able to have fast feet for a short period of time before my muscles fatigued.
Suggested Methods
So where does that leave me and heavy lifting? Well, there is certainly a benefit to lifting in general, one that can’t be denied, discarded or ignored. But lifting heavy simply isn’t going to get the job done as far as aiding in athletic performance for MMA.
That said, lifting should definitely be thrown in there somewhere. Rather than aiming to lift heavy and achieve personal records, an individual looking to use lifting for athletic performance should focus on the rate of velocity of their lift. In layman’s terms that means focusing on how fast the bar is traveling from the bottom position of a lift to the top. That means sacrificing the heavy weight for something much more manageable.
You don’t need to come close to your one rep max to get a ton of benefits of lifting. Your strength may not triple over night, but you will get more explosive which is far more important in a sport like MMA. You’ll gain muscle, but not the kind of massive amounts that will throw you out of a weight class, plus you’ll be able to reap the strength benefits without feeling like a sluggish mess when it’s time to mix it up in sparring.
All in all, you should definitely be lifting if you’re competing in an explosive, dynamic sport. It’s all about programming and how you implement the training more than the actually weight you put on the bar. A good rule of thumb to live by is performance over ego. If you keep that in mind then you’re golden.
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Managing Editor at Generation Iron, Jonathan Salmon is a writer, martial arts instructor, and geek culture enthusiast. Check out his Instagram, Twitter and Facebook to keep up with his antics.
Dr. Testosterone Warns: You Must Not Smoke Or Drink While On A Steroid Cycle
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Dr. Testosterone discusses the strict realities of combining steroids with other recreational drugs such as cigarettes, alcohol, cocaine, and more.
There’s no question that steroids are a major health risk when used recreationally for athletic enhancement. Whether an athlete wants to take that risk is up to the individual. But having as much information and education before making that decision is crucial for the athlete to make the right choice. That’s why Dr. Testosterone is crystal clear in his messaging regarding steroids and bodybuilding. He’s not against using the drug – but he’s not ignorant to the real and dangerous risks involved. This is especially true when considering the rest of your habits in relation to steroid use. In our latest GI Exclusive interview, Dr. Testosterone explains why athletes must not smoke cigarettes, drink alcohol, or use party drugs while on a steroid cycle.
When discussing any sort of drug use, the most challenging aspect for doctors and scientists is that these things do not happen in a vacuum. Asking if steroids are safe, for example, is more complicated than it seems. There are the inherent dangers of using such a powerful drug. But there are also dangers when considering other human habits that can go along with it. A doctor cannot control what we do outside of their office – they can only warn and suggest the right strategies for a healthy life.
Most bodybuilders understand the pros and cons of using steroids for athletic enhancement. What might be less known are the bad habits that can actually increase risk alongside the drug. Other things that we put in our body including the type of food we eat, other drugs we take, and also social drugs such as alcohol or cigarettes can all have a huge impact on the effect steroids put on our bodies.
During our conversation with Dr. Testosterone, we asked him how serious it is for a bodybuilder to continue other vices such as drinking or smoking while on steroids. Dr. T makes it very clear. He tells all of his patients that they much choose between steroids and. other drugs. He warns that a bodybuilder or athlete must not smoke cigarettes, drink alcohol, or use other drugs such as cocaine while on a cycle.
Dr. Testosterone warns that continuing to use these drugs alongside steroids, at best, will lead to worse results. At worst, it can amplify health dangers caused by both the other drugs and also the steroids. It’s the kind of cocktail that is not worth it. It’s these kinds of habits that can lead to bodybuilders becoming frustrated with results of steroids, for example, and then start taking higher doses in hopes of seeing results. This can be a slippery slope towards serious health issues.
Additionally, alcohol and cigarettes are already bad vices to have as an athlete. They make fitness simply harder, and can lead to degradation of your body that pulls away from your athletic ability. Add steroids into the mix and you are simply getting more negative effects than positive. No serious athlete should ever consider these things in combination.
You can watch Dr. Testosterone go into full medical detail by watching our latest GI Exclusive interview segment above!
*DISCLAIMER: Generation Iron does not recommend or condone the use of steroids or other PEDs. The views and opinions expressed in this video are not that of Generation Iron.
Big Ramy Starts Mr. Olympia 2022 Training Early
Big Ramy has already started training for next year’s Olympia.
Big Ramy has taken over bodybuilding and done so by winning the last two Olympia competitions. The Egyptian bodybuilder has a legitimate chance to make it three in a row and the process has already started.
Dennis James shared a video on his Instagram page confirming that Olympia prep has begun. In the video, James is seen spotting Big Ramy with other trainers present as well. The two-time champion has started his process in Dubai.
This is noteworthy following a recent story about Big Ramy’s training leading up to the 2021 Olympia. Chad Nicholls shared photos of the bodybuilder leading up to the competition. He was 327 pounds of pure muscle but did not begin training until three months before he was set to take the stage. Big Ramy won the 2020 Olympia in December 2020 and did not begin training until July 2021.
This could be the reason that Big Ramy’s victory was a bit controversial this year. Despite being the overwhelming favorite coming in, many believe that Hadi Choopan showed better conditioning and deserved better than his third-place finish. Even Brandon Curry and his team were a bit critical of the judging and overall outcome. Quickly following the win, Big Ramy stated that he will continue to defend his title for years to come.
Dennis James has been working with Big Ramy over the years. Dennis James is a former IFBB professional bodybuilder. He competed in eight Olympia competitions, finishing as high as 4th in 2003. His last Olympia appearance came in 2010 and his final competition was the 2012 Masters Mr. Olympia in 2012. James put together a string of two victories in 2009 at the Tampa Pro and the Europa Super Show.
The fact that Big Ramy is back in the gym already might not be good news for the competition. This means he will have over a year to training leading into the 2022 show in December. He was able to conquer the Olympia with just three months of preparation and it is likely that he enters the 2022 show with an even better physique.
The competition is only going to get stronger and this means Big Ramy will have to continue to improve. He already has a leg up on the others after two victories and is taking ample time to prepare for the next time he steps on stage. This makes for what will be another entertaining show when the time comes.
Big Ramy has a great team to work with and knows how to get the most out of his workouts. Fans can wait and see when physique updates are posted. What we do know now is that the champ is back in the gym.
For more news and updates, follow Generation Iron on Facebook, Twitter, and Instagram.
How To Perform The Landmine Press
The Landmine Press: A Unique Unilateral Exercise For Building Shoulder Strength
While the landmine press is not your conventional type of resistance exercise, it has the potential to develop serious shoulder strength.Considering that the exercise is a unilateral exercise, it may also allow you to eliminate any asymmetries that exist and generally promote shoulder health and function.This article will demonstrate how to perform the landmine press as well as providing detail on the benefits of incorporating the exercise into your training program.
Landmine Press Technique & Muscles Worked
While you may be aware of common shoulder strengthening exercises such as the overhead press, shrugs, and rows, the landmine press is not so well known.The exercise involves the use of a barbell and a landmine holder. The landmine holder is a device that holds one end of the barbell and allows for 360-degree movement.If you do not have access to a landmine holder, find a stable base to place the barbell against (such as the corner of a room).
With one end of the barbell in the holder, the other end of the barbell should be held in one hand. The bar is then pressed through the engagement of the shoulder and arm muscles.
The muscles that are primarily involved in the press are the deltoids and triceps.The deltoids in the shoulder must concentrically contract to bring about extension at the arm whereas the triceps powerfully contract to extend the elbow joint. Due to the fact that the exercise is unilateral, there are a number of scapular stabilizing muscles that are heavily involved in controlling the movement (1).Furthermore, the oblique muscles must also contract to hold the spine in a neutrally aligned position and also prevent any rotation through the trunk.To perform the landmine press, work through the following five steps:Step One: Place the barbell into the landmine and add weight to the other end of the bar (if required).Step Two: With the barbell in contact with the floor, set-up directly behind it. Kneel down and place on the right foot out in front of the body and keep the left knee in contact with the floor. Step Three: Lift the barbell from the floor and place it in the left hand, holding it just in front of the shoulder.Step Four: Before pressing, lift the chest and brace the core tight. Press the bar up and out until you have fully extended at the elbows before returning to the starting position.Step Five: Upon completion of the reps on the left, swap sides and repeat.
Three Benefits of the Landmine Press
While there are a large number of benefits associated with the landmine press, this section will highlight three of the biggest benefits that you should be aware of.
1) Improved Core Stability
While improving pressing strength may be a fairly obvious benefit, improved core stability may not be the first benefit that comes to mind. As a result of the kneeling position and the angle of the press, the core has to work incredibly hard to stabilize the body as the bar is pressed.Therefore, by performing the landmine press frequently you can expect to see an increase in core stability and anti-rotational strength.Having a strong and stable core is highly important for all athletes and lifters who are lifting heavy weights or move weight overhead regularly as it can significantly reduce injury risk and facilitate performance (2).
2) Enhanced Scapular Control
For those who perform overhead movements (like snatches, jerks, & overhead squats), it is imperative that you have efficient scapular control. Having poor scapular control will not only hinder performance but may increase the risk of sustaining a serious shoulder injury. The landmine press is a superb resistance exercise that can significantly improve scapular control.This is primarily due to the angle of the press which highly activates shoulder stabilizers and is quite unlike the majority of other pressing exercises.
3) Increased Pressing Strength
Building strength in the deltoids and triceps will vastly improve the amount of weight that you can press. Therefore, the landmine press can be effectively programmed to improve pressing strength.
It’s also a highly functional exercise as, not only can it increase pressing strength, it can allow us to address any strength imbalances that exist between the shoulders.Furthermore, the combination of improved core stability and scapular control will lead to a more efficient pressing motion.By enhancing movement efficiency, you will also see a substantial improvement in your pressing abilities (3).
Who Should Perform the Landmine Press?
The following section provides detail on the benefits of the landmine press for specific goals and abilities.
1) Strength & Power Athletes
For those who perform overhead exercises, the landmine is an excellent accessory exercise that may help to improve overhead strength, stability, and rectify any existing imbalances.Weightlifters may find the landmine press to be particularly useful for improving snatch and jerk performance whereas powerlifters may experience improvement with their bench press.It may also be useful for those who have limitations when performing an overhead press or for those who are recovering from a shoulder injury.The angle involved in the landmine press may reduce the stress placed on the shoulder joint and consequently allow the lifter to continue to develop their pressing abilities without any issues.
2) Functional Athletes
Those who participate in sports like CrossFit may also find the landmine press to be beneficial to their performance.As highlighted in the earlier section, the landmine press develops many components of fitness – strength, stability, and movement.Therefore, incorporating the landmine press into your training is highly recommended as it will bring about a range of functional adaptations.
3) General Fitness
For general shoulder health and function, the landmine press is one of the best exercises that you can do.It may be particularly beneficial for beginner lifts as not only will it build shoulder strength and stability, it may also help to reinforce good pressing mechanics.As touched on briefly, the landmine press may also be useful for those who are suffering with limitations as the bar is press in front of the body rather than directly overhead.
Landmine Press Variations and Alternatives
There are a number of landmine press variations and alternatives that can be used to alter the demand of the exercise. This section will outline five excellent variations and three alternatives that you can consider using in your training.
Landmine Press Variations
1) Banded Landmine Press
For the banded variation, simply place one end of a resistance band around the front foot and the other around the barbell. The band will increase the amount of resistance that is experienced during the press thus applying additional stress to the working muscles and causing strength adaptations.
2) Standing Landmine Press
Very simply move from the kneeling position to a standing position for this variation. Although the change is simple, the dynamic of the movement changes slightly.By standing during the press, there is a greater need for total body control as the muscles of the legs become more heavily involved in stabilizing the movement.3) Tempo Landmine PressThe tempo variation is the same as the conventional landmine press with the only difference relating to the speed of each press. Manipulating the tempo in this way can significantly increase positional strength, muscle activation, core stability, and coordination.
4) Single Arm Landmine Thruster
This variation is an excellent full-body strengthening exercise that incorporates two exercises – the landmine squat and the landmine press. To perform a single arm landmine thruster, start in a standing position with the weight in hand. Perform a squat and as you rise out of it, press the bar.
5) Single Arm Landmine Push Press
The difference between the landmine press and push press is that the push press requires movement through the hips and knees to assist in the press.For the push press variation, start by standing and hold the bar in hand. Very rapidly dip and drive at the knees and hips and immediately press the bar out.
Landmine Press Alternatives
1) Single Arm Kettlebell Press
Like the landmine press, the single arm kettlebell press can be effectively used to develop scapular control, movement, and unilateral strength.
2) Z-Press
The Z-Press is another pressing exercise that is most commonly used to build positional strength and core stability – this makes it an excellent alternative to the landmine press.
3) Overhead Press
In terms of developing raw shoulder strength, the overhead press is one of the best exercises that can be performed. Nothing quite compares to driving a heavy bar up and overhead.
Final Word
The landmine press is a highly functional strength training exercise that will significantly improve shoulder strength, core stability, scapular control, and movement. It is certainly an exercise that has proven to be highly beneficial for the majority of lifters and athletes.
References:1 – Schory, Abbey; Bidinger, Erik; Wolf, Joshua; Murray, Leigh (2016-6). “A SYSTEMATIC REVIEW OF THE EXERCISES THAT PRODUCE OPTIMAL MUSCLE RATIOS OF THE SCAPULAR STABILIZERS IN NORMAL SHOULDERS”. International Journal of Sports Physical Therapy. 11 (3): 321–336. ISSN 2159-2896. PMC 4886800. PMID 27274418.
2 – Radwan, Ahmed; Francis, Jennifer; Green, Andrew; Kahl, Eric; Maciurzynski, Diane; Quartulli, Ashley; Schultheiss, Julianne; Strang, Ryan; Weiss, Brett (2014-2). “IS THERE A RELATION BETWEEN SHOULDER DYSFUNCTION AND CORE INSTABILITY?”. International Journal of Sports Physical Therapy. 9 (1): 8–13. ISSN 2159-2896. PMC 3924603. PMID 24567850.
3 – Sparrow, W. A. (1983-09). “The efficiency of skilled performance”. Journal of Motor Behavior. 15 (3): 237–261. doi:10.1080/00222895.1983.10735299. ISSN 0022-2895. PMID 15151872.
Patrick Moore Will Not Compete During 2022 Season
Bodybuilder Patrick Moore announces he will not compete in 2022 to prepare for the following year.
Patrick Moore has competed twice in the last three weeks but this is something that we will not see again until 2023. The opportunity to qualify for the 2022 Olympia has begun and this is something that Moore will not attempt moving forward. Moore has announced that he will take the 2022 off to train and prepare for 2023.
Moore took to Instagram to make the announcement on Monday. The Men’s Open competitor is coming off a 10th place finish at the Legion Sports Fest Pro and came in 14th at the 2021 Olympia. Following his most recent appearance, Patrick Moore has decided to take a break.
“And that is a wrap for this season! Wanted to take a day to process all the experiences over the last 4 years…..prep after prep. Not taking any time off to actually grow. A lot of you have asked why I have never taken time off. For me the time is now. I don’t have a place on stage until 2023, and that may even be in question. For now, taking a step back and evaluating everything personally and professionally, is best. All of you have been absolutely amazing and it has been an honor to perform for you guys and motivate you all! I’ll be back to pumping out plenty of off-season content for you guys next week. Thank you guys for all the support! Let’s see what #thefuture holds!????”
It is unknown when Patrick Moore plans to return to action. The schedule for 2023 has not been released but the season usually begins with the Arnold Classic in the beginning of March. If Moore returns for that show, he will have close to a year and a half away from the stage. This would allow him to do the necessary training he feels is needed to improve.
The 2022 Olympia will take place next December in Las Vegas. Patrick Moore has appeared on stage at the biggest event of the year in 2019 and 2021. He won the 2019 California Pro to gain qualification and this was his only professional victory. Moore earned his Pro Card by winning the 2017 NPC USA competition and made his debut during the 2018 New York Pro.
Moore appeared on stage three times last year without securing a victory. After his recent stretch, Moore has decided to take some time off and this will allow him to make the improvements that he needs.
It will be interesting to see how Patrick Moore looks next time he appears on stage. The class of Men’s Open has been Big Ramy and Brandon Curry over the years. That is the level that competitors are trying to reach and it is not an easy task. Moore will have time to improve and make a statement next time he steps on stage.
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