Tag: Bodybuilding
5 Exercises for Shredded Legs
Get Shredded Legs with these 5 Exercises
Shredded legs are what separate the men from the boys. You need to have strong and muscular wheels as your legs are the foundation of your body. While legs are one of the most important muscles to train, many people around the world skip training them.
You need a combination of compound and isolation exercises in your workouts to take your wheels to the next level. Time under tension, volume and intensity play a major role in developing your legs.
Hack Squats – 3 Sets 15 Reps
Hack squats are one of the most underutilized exercises when it comes to leg training. The hack squat machine helps you to tweak your movement to target your quads from different angles.
Arnold in his book ‘Encyclopedia of Bodybuilding’ said that you are supposed to maintain a full range of motion while performing the hack squats. Place your feet under your body and push your knees forward on the negative motion. Pause at the bottom of the movement and explode back to the starting position.
Leg Extensions – 3 Sets 15, 12, 10 Reps
Most people perform the leg extensions incorrectly. They load the extension machine with more weights than they can handle and use momentum and a jerking movement to lift the weights. The most effective way of doing the leg extensions is to pause for a couple of seconds at the top of the movement.
The positive movement should take one second, hold the weights on the contraction for two seconds, take four seconds on the negative movement and take no rest by racking the weights at the starting point.
Good Mornings – 4 Sets 8 Reps
Since your Hamstrings are at the back of your legs, it is harder to train and develop them as compared to your quads. It also becomes harder to establish a mind-muscle connection with your hams since you can’t see them in the mirror.
Good mornings are a hard exercise to execute and you need to keep the movement slow and controlled to get the best results. If you perform the good morning in a squat rack, set-up safety bars at your belly button level and bend until the barbell touches the safety bars.
Nordic Curls – 3 Sets 15 Reps
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Chances are you might not have seen anybody perform the Nordic curls exercise in your gym. Nordic curls can set your hamstrings on fire and you will need a spotter if you have weak hams.
The lat pulldown machine is the best place to perform this exercise. Put your ankles between the knee pads and the seat and place your knees on the seats. Bend your back so it is parallel to the floor. This will be your starting position. Lower yourself using your hamstrings without moving your back, so your face is 8-10 inches away from the floor.
Cannonball Squats – 3 Sets 15, 12, 10 Reps
Perform the squats at the end of your workouts when your legs are completely exhausted. This way you won’t have to lift super heavy weights and your legs will be warmed up so you will have a better range of motion.
While performing the cannonball squats, you need to stand with the balls of your feet placed together and your toes facing outwards. The cannonball squats is a compound exercise which helps in developing the inner sweep of your quads.
Which is your favorite leg exercise? Let us know in the comments below. Also, be sure to follow Generation Iron on Facebook and Twitter.
The Arnold-Approved Training Program You Need to Try This Week
Try this Arnold-approved workout
If you’ve been around the fitness scene for some time, chances are, you would have come around Arnold’s Encyclopedia of Bodybuilding. In his book, The Governator, among many things, lists his experiences and results using various training programs.
One of the programs Arnold recommends in his book is the antagonistic superset training. Arnie considered them to be better than the usual supersets where you switch from one exercise to the other without any rest in between sets.
Antagonistic Training
In the antagonistic training, you train opposing body parts in the same workout. For example, Schwarzenegger liked to train his chest and back, biceps and triceps, quads and hams in the same workout.
Although there were no studies or research to prove it, Arnold claimed the antagonistic supersets help him gain muscle mass and improved his strength. Researchers have since backed this technique with data and have given Arnold’s claims a clean chit.
Things to Know About Antagonistic Training
You can use the antagonistic training principle of training opposing muscle groups as a superset or take a 2-3 minute rest before alternating the exercise.
Antagonistic training can help you in building pressing strength by alternating the exercise with pulling movements.
It helps in maintaining muscle balance as you’ll be doing the same amount of work on the opposing muscles.
Alternating sets with a 2-3 minute rest in between sets can increase muscular strength as compared to super-setting which annihilate the muscles.
While following the antagonistic training plan, you need to train your opposing muscles in the same plane to get the best results. For eg. – follow bench press with the bent over barbell row.
Develop Symmetry with Antagonistic Training
The antagonistic training is better at developing symmetry and eliminating muscle imbalances than most other training methods. If you’re already suffering from a muscle imbalance, train the lagging muscle before the stronger muscle in the alternate sets.
Antagonistic training ensures you’ll be doing enough work on both sides of the bone to build and maintain muscle symmetry. Alternating between pulling and pushing movements will keep you from overdeveloping some muscle groups which can cause a poor posture.
You could also perform supersets as opposed to the alternate sets in the antagonistic training program but be ready for a hard and grueling workout. Make sure you’re following the same intensity in the pulling and the pushing movements.
Use the Same Angles
A major aspect of antagonistic training is to use the same angles while performing the antagonistic exercises. If you’re performing dumbbell chest presses on an incline bench, turn around and perform dumbbell rows as the alternate set for your back.
In the same fashion, follow up the standing military presses with chin-ups. Using the same angles will ensure the muscles in direct opposition to the prime movers are trained more effectively.
The Arnold-Approved Antagonistic Training Program
Day 1 – Chest / Back
Set 1
Barbell Bench Press – 3 Sets 15-12-10
Bent-Over Barbell Rows – 3 Sets 15-12-10
Set 2
Incline Dumbbell Flyes – 3 Sets 15-12-10
Chest Supported Dumbbell Rows – 3 Sets 15-12-10
Set 3
Chest Cable Flyes – 5 Sets 15
Rear Delt Cable Flyes – 5 Sets 15
Day 2 – Biceps / Triceps
Set 1
Cable Bicep Curls – 5 Sets 15-12-10-8
Cable Tricep Presses – 5 Sets 15-12-10-8
Set 2
Incline Bench Spider Curls – 3 Sets 15-12-10
Incline Bench Skullcrushers – 3 Sets 15-12-10
Set 3
Bent Over Concentration Curls – 3 Sets 15-12-10
Leaning Dumbbell Tricep Kickbacks – 3 Sets 15-12-10
Day 3 – Shoulders / Back
Set 1
Barbell Military Presses – 3 Sets 15-12-10
Weighted Chin-ups – 3 Sets 15-12-10
Set 2
Plate Front Raises – 3 Sets 15-12-10
Straight-Arm Lat Pulldowns – 3 Sets 15-12-10
Set 3
Arnold Presses – 3 Sets 15-12-10
Upright Rows – 3 Sets 15-12-10
Day 4 – Quads / Hams
Set 1
Leg Extensions – 5 Sets 15-12-10-8
Seated Leg Curls – 5 Sets 15-12-10-8
Set 2
Leg Press (Feet Low on Platform) – 3 Sets 15-12-10
Leg Press (Feet High on Platform) – 3 Sets 15-12-10
Set 3
Squats – 3 Sets 15-12-10
Set 4
Stiff-Legged Deadlifts – 3 Sets 15-12-10
Have you ever tried the antagonistic training principle? Let us know in the comments below. Also, be sure to follow Generation Iron on Facebook and Twitter.
*Header image courtesy of Jamie Wyeth under the CC BY-NC-SA 2.0 license.
Nick Walker Appears As Guest Poser At 2021 NPC Utah Classic
Nick Walker was back on stage at the Utah Classic as a guest poser over the weekend.
It has been quite the year for Nick Walker. He has quickly turned into one of the biggest names in bodybuilding and will only continue to improve. After a fifth-place finish at the Olympia, Walker was back on stage but this time it was as a guest poser.
Walker appeared at the 2021 NPC Utah Classic over the weekend. This event took place on Oct. 16 at Cottonwood High School in Salt Lake City, UT. Walker took to Instagram on Monday to announced that a YouTube video will be released of his latest appearance in Salt Lake City.
We will continue to update this article as more information and the video is released.
Nick Walker has been an up-and-coming name in bodybuilding for awhile now. This year, he began to take the next step to the top.
Walker was victorious at the New York Pro, which earned him qualification to the Olympia. Just two weeks before the biggest event of the year, Walker won the Arnold Classic and put him in a good position heading into Orlando. On the night of the finals, Walker claimed fifth place. He finished behind two-time champion Big Ramy, Brandon Curry, Hadi Choopan, and Hunter Labrada.
Following the Olympia, Walker stated that he was not satisfied with his fifth-place finish. This will be motivation heading into next year. Walker has built incredible size and is one of the biggest mass monsters in the sport. His conditioning will continue to improve and this will keep him near the top and as one of the best competitors.
This was a chance for Nick Walker to show off his skills and meet some other aspiring bodybuilders. Walker made sure to document the event and make a video to put together his experience from the Utah Classic. This was an exciting experience for both Walker and the competitors and fans at the Utah Classic.
For more news and updates, follow Generation Iron on Facebook, Twitter, and Instagram.
Patrick Moore Explains The Reason It’s Offensive To Suggest He Move To Classic Physique
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Patrick Moore details why he was annoyed at the suggestion he move down to Classic Physique division.
In 2021, there are now more divisions in pro bodybuilding than there ever has been in the history of the sport. What once used to be squarely one division now has eleven. This allows athletes to determine what kind of ultimate physique they want to achieve and find success in that framework. It also brings a lot of couch critics out of the woodwork. Fans can and will often speculate if a pro competitor would be better off in a different division. Patrick Moore has no plans to leave Men’s Open bodybuilding – and has found it offensive to suggest he does otherwise.
This became clear when King Kamali publicly stated that Patrick Moore should move to Classic Physique. The comment sparked a back and forth reaction between Moore and Kamali and brought their debate into bodybuilding headlines. During our conversation with Patrick Moore, we asked him about this moment so that he could further explain his mentality and why he was annoyed by the comment. In our latest GI Exclusive interview, Patrick Moore explains why it’s offensive to suggest he move down to Classic Physique.
With so many divisions in pro bodybuilding, there are more options than ever for athletes to find success. No one competitor is locked into the division they start in. There has been some debate as to whether or not this is a good thing. Some believe that this dilutes each division and encourages athletes to not push as hard. Supporters find that this brings in more athletes as a whole – and encourages athletes to compete who otherwise wouldn’t try due to the kind of physiques Men’s Open demands.
Some bodybuilders have had great success changing divisions, such as Hadi Choopan, who moved from Men’s 212 to Men’s Open. Many were worried he would fall behind against larger competitors. Ultimately, his risk paid off with consistent top five placings at Mr. Olympia. So when King Kamali suggested that Patrick Moore possibly move down to Classic Physique – it might not have been that crazy of an idea in general.
But from Patrick Moore’s perspective, this comment was unhelpful, unrealistic, and slightly insulting. During our interview, he explains that all it took was one competition where he looked off for the suggestion to come along. In fact, he points out that Kamali had praised his Men’s Open physique in 2019.
Patrick Moore points this out directly during our conversation:
“What lost it for me with him was this was a guy that was giving me praise in 2019 when I was in the open class. So once I come in a little off… so now I should go to Classic? It’s just crazy.”
Patrick Moore also points out that he would need to drop down to about 206 pounds at his height. So he would have to lose quite a bit of weight in order to qualify to compete in Classic Physique:
“So at the Olympia 2019, I was 236 [pounds]. There’s no way – and I was peeled. I had no fat. There was no way I was going to cut down to 206 pounds. So for him to say some ignorant sh*t like that… it’s like he’s miseducating… you’re telling people I should do something that’s impossible.”
Patrick Moore feels that, since King Kamali has a rather large following, his comments are misleading fans to expect something that Moore believes to be impossible. It poisons the well and changes the kind of fan interaction Moore has leading up into the next competition. Moore felt that key aspect is what made the comment disrespectful.
You can watch Patrick Moore explain his comments in full detail by watching our latest GI Exclusive interview segment above!
These Are The 10 Best Physiques In The World
Disclaimer: The opinions in this article do not represent the opinions of Generation Iron.
Best Physiques In The World
A well-crafted physique can be aesthetically appealing and a symbol of godly strength. This is one the reasons people don’t mind sweating in the gym. Building a shredded physique takes a lot of hard work, patience, and persistence, and only a few people have what it takes.
Following athletes living the fit life can push you to take your first step towards working out. If you’ve already been working out, these athletes can help you in staying on track and motivating you so you never give up. These are the 10 best physiques in the world –
1. Steve Cook
You just can’t hate this guy. Steve is one of the most humble people in the fitness industry. He treats his fans as family and shares everything with them. Follow him on his social handles to stay motivated.
2. Flex Lewis
Flex Lewis is a former 7x 212 Mr. Olympia and has undoubtedly one of the best physiques in the world. Only a few other people can beat Flex when it comes to muscle symmetry. He’s now taking his physique to the Men’s Open division (though unfortunately no longer competing in 2020). We can’t wait to see this fantastic physique maxed out without a weight limit.
3. Michelle Lewin
Michelle is one of the most famous fitness celebrity. She has graced numerous magazine covers and shows no signs of stopping. Her persistence and hard work in the gym can push you to work on crafting your physique.
4. Phil Heath
Phil Heath is a 7x Mr. Olympia for a reason. He is considered to be one of the best bodybuilders in the world. For years, when he stepped on stage it is was an instant game over for his competition. After being dethroned in 2018, he is making a comeback at this year’s Mr. Olympia to reclaim his thrown and join Ronnie Coleman and Lee Haney as a world record Sandow trophy holder.
5. Courtney King
Courtney is the reigning Ms. Bikini Olympia. She is also one of the bubbliest characters you can follow on social media. Don’t fall prey to her pretty face, her workouts are some of the most grueling ones. No wonder she has such a shredded physique.
6. Rob Riches
Rob Riches might arguably be the most shredded guy on this list. He maintains his peeled look throughout the year. If you’re looking for training tips and hacks, Rob is your guy. He also has some of the best collab videos with other fitness athletes.
7. Calum Von Moger
Calum is the modern-age Arnold. We won’t blame you if you confuse him with the Governator. His monstrous muscle mass and vascularity will leave you in awe. If you’re a fan of the classic physiques, Calum Von Moger won’t disappoint you.
8. Paige Hathaway
Paige is challenging the idea that women should not have big muscles. Not only is she ripped, but can take your breath away in any outfit. Follow her on Instagram and she will keep you hooked and wanting for more.
9. Ulisses Jr.
Ulisses Jr. is a muscle monstrous. His Cobra back and shredded abs will give you some serious goals. While he is shredded to the bone, Ulisses is one strong individual. Try out some of his exercises the next time you’re in the gym and you’ll be sore for weeks.
10. Alice Matos
Alice Matos is a fitness athlete and an entrepreneur. This Brazilian beauty has her own line of apparel called Labellamafia. Alice is a must follow if you dig girls who speak a foreign language.
Who else do you think should be on the list? Let us know in the comments below. Also, be sure to follow Generation Iron on Facebook and Twitter.
*Header image courtesy of Instagram
In Depth: How To Workout Your Back For Optimal Mass
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The full deets on a getting a massive back.
Building up a great physique is very much like constructing a skyscraper. It requires a sturdy foundation as well as strong internal structuring and maintenance in order to remain strong and aesthetic. When it comes to building muscle there’s always a delicate balance involved. People’s bodies are all different which means that everyone reacts differently to nutrition and exercise. But for the most part if you eat well, exercise smart, and have perfect form coupled with the optimal weight then gains are no doubt going to be in your future..
Building up every body part is key having impressive symmetry. If you want to have a proportional figure then it means you have to give equal attention to every part of your body. So for example, if you wanted to build up your chest for instance it means you have to work the opposite, or anterior, muscle groups as well. That means training the entire back for optimal growth for both the lats and the pectorals.
Why build up the back?
“Why not?!” would be a pretty adequate response to such a question, but since the devil is in the details, let’s explore the notion for a bit shall we.
First off, let’s consider what the back really does. In reality, the back is perhaps the most important body part to build up. While the front side of our bodies get a tremendous amount of attention, the back is vastly important when it comes to performance. Ask any athlete who has ever had a back injury and they’ll tell you that it is paramount to their overall athletic performance. As said before, everyone needs to build a strong foundation in order to excel and tap into their true potential. While the legs are quite literally the foundation of the human body, and is just as important to strengthen, the back is also a core component of ensuring high level athletic execution.
Coming from a purely aesthetic stand point, the back is also key in being able to make the illusion of massive. While the shoulders may work as the overall frame from size perspective, the back is also paramount if you want to really look jacked. Focusing purely on your arms just simply isn’t going to cut it.
Building the outer and lower lats are going to go a long way in creating the illusion of a tiny waistline. While many man may complain and worry about love handles, the reality is that one of the best ways to mitigate the flaw is by building up the lats in order to cut a broader figure to your upper half. Along with building the shoulders, having great lats are the key to constructing the coveted V-Taper that so many classic bodybuilders were known for possessing.
But building wide lats simply isn’t enough if you want to have total back dominance. You’ll need to add depth to your back as well, meaning training the inner back. Where building the outer and lower lats can be done by performing lat pull downs and pull ups, among other exercises, the muscle for the inner back can be carved out by performing dumbbell, barbell, or cable rows. Deciding which is a matter of preference, but trying a combination of all of them is a key to success.
Still not convinced that you need to make back training your priority? (Who said we didn’t?) If you still need more evidence to the fact then think about every bodybuilding champion who crushed the competition on the way to winning the Olympia. All of them had impressive attributes, including a truly out of this world back.
When it comes to bodybuilding and training advice there are few people out there that can match IFBB pro bodybuilder Benjamin Pakulski in terms of sheer intricate knowledge and experience. The man is an advocate of the scientific approach to getting the body to perform at optimal levels in order to both condition the body as well as acquiring great muscle growth.
The IFBB pro’s YouTube page is dedicated the best advice and knowledge Ben has acquired over years of studying and trial and error. If you’re looking to build an impressive back then we have no doubts that Pakulski’s intricate break down on training the lats is something you’re going to want to see. Check out the video below for some detailed knowledge into how to train the back.
Would you want to train under Ben Pakulski’s tutelage? You can also get a deeper inside look into Ben Pakulski’s bodybuilding journey way back from our original Generation Iron film. Available to stream here.
For more news and updates, follow Generation Iron on Facebook, Twitter, and Instagram.
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.
2021 Monterrey Fitness & Bodybuilding Championships Results
Carlos DeOliveira wins Men’s Physique at the 2021 Monterrey Fitness & Bodybuilding Championships.
The 2021 Monterrey Fitness & Bodybuilding Championships took place over the weekend and Carlos DeOliveira took home the title in Men’s Physique. Competitors gathered to Monterrey, Mexico looking for an early qualification to the 2022 Olympia.
The Men’s Physique division was the headliner of the event.DeOliveirais coming off a performance at the Olympia and is looking to compete next year as well. He finished sixth in Orlando last weekend and entered the Monterrey Championships as the favorite in the Men’s Physique division. He is an up-and-coming talent to keep an eye on moving forward.
An early qualification to the Olympia gives competitors a chance to prepare for the long haul. This is what competitors were looking for in all divisions and that now includes Wellness. The 2021 Olympia featured the first-ever Wellness competition and that included Sunny Andrews. She finished sixth at the biggest competition of the year and this could build confidence moving forward.
There were a two divisions at the Monterrey Championships with winners vying for qualification to the 2022 Olympia. The full results have now been announced. Check out our full breakdown of the 2021 Monterrey Fitness & Bodybuilding Championships results below.
2021 Monterrey Fitness & Bodybuilding Championships: All Division Winners
Men’s Physique: Carlos DeOliveira
Wellness: Giselle Machado
2021 Monterrey Fitness & Bodybuilding Championships Breakdown
Men’s Physique
First Place – Carlos DeOliveira
Second Place – Yashar Anbari
Third Place – Ismael Dominguez
Fourth Place – Hachemi Hemza
Fifth Place – Saint Michael Moodie
Sixth Place – Victor Ramirez
Wellness
First Place – Giselle Machado
Second Place – Sunny Andrews
Third Place – Zelma Santos
Fourth Place – Luz Rodriguez
Fifth Place – Michelle Ibata
Sixth Place – Viviana Aurora Baca Servin
Official Score Cards
Generation Iron wishes to congratulate all the great athletes who earned a win at the 2021 Monterrey Championships. Make sure to check out our full IFBB Pro results page from this year and previous years right here to catch up on any action you may have missed!
Greg has covered the four major sports for six years and has been featured on sites such as Sports Illustrated, Fox Sports, SB Nation, NJ.com, and FanSided. Now, he is transitioning into the world of bodybuilding and strength sports.
2021 Yamamoto Pro Cup Results
Nathan De Asha wins Men’s Open at the 2021 Yamamoto Pro Cup.
The 2021 Yamamoto Pro Cup took place over the weekend and Nathan De Asha took home the title in Men’s Open. Some of the major competitors in the world gathered to San Marino to compete for yet another championship.
Nathan De Ashahas had difficulty getting back on stage on a consistent basis. He won the Europa Pro this year and this earned him qualification for the Olympia. De Asha was forced to miss the biggest competition of the year due to issues with travel. Just one week later, De Asha took the stage in San Marino and was a huge name to watch entering the competition.
De Asha faced off with Roelly Winklaar once again. This is the duo that headlined the Europa Pro and it was De Asha who was able to come out on top. Winklaar will be back on stage after lacing 11th in the Olympia last week. He was forced to miss the Arnold Classic with an injury and he is still trying to get back on track. Tim Budesheim and Andrea Presti also entered the weekend as dark-horse contenders to win the title.
Budesheim finished third at the Europa Pro and went toe-to-toe with both De Asha and Winklaar. He does not have a victory this year but continues to be a strong competitor who has a lot of potential. Budesheim notched another top-three finish at the Mr. Big Evolution Pro.
Luca Biolo made an appearance in Orlando in the Men’s Physique division. He quickly returned to stage as well in San Marino. He was viewed as a competitor who could make a huge impact in this division over the weekend.
The full results have now been announced. Check out our full breakdown of the 2021 Yamamoto Pro Cup results below.
2021 Yamamoto Pro Cup: All Division Winners
Men’s Open: Nathan De Asha
Men’s Physique: Brandon Hendrickson
2021 Yamamoto Pro Cup Breakdown
Men’s Open
First Place – Nathan De Asha ($20,000)
Second Place – Roelly Winklaar ($10,000)
Third Place – Samson Dauda ($5,000)
Fourth Place – Andrea Presti ($4,000)
Fifth Place – Theo Leguerrier ($2,000)
Men’s Physique
First Place – Brandon Hendrickson
Second Place – Ricardo Croci
Third Place – Balint Nemeth
Fourth Place – Emile Walker
Fifth Place – Jeffrey Darko
2021 Yamamoto Pro Official Scorecards
Congratulations to all of the winners at the 2021 Yamamoto Pro Cup. For more news and updates, follow Generation Iron on Facebook, Twitter, and Instagram.
Greg has covered the four major sports for six years and has been featured on sites such as Sports Illustrated, Fox Sports, SB Nation, NJ.com, and FanSided. Now, he is transitioning into the world of bodybuilding and strength sports.
5 Ways To Bring Up A Lagging Body Part
Follow These 5 Steps To Bring Up Your Lagging Muscle Group
You’re having the perfect workout, you’re all pumped up and your biceps have turned into mountains, but then you look at your toothpick legs and its all over. Most people have a lagging body part which can create a hole in their self-confidence.
There could be a couple of reasons behind the lagging body part. It could either be your genetics or you’re not training the muscle group correctly. A lagging body part needs to be treated differently as compared to the other muscles.
1. Start Your Workouts With The Weaker Muscle Group
Humans have unique genetics and they determine the muscle composition of an individual. Although the most common weak muscle groups are forearms, calves, biceps, and triceps, it may vary for every person.
If you train your lagging muscle group with a stronger muscle group, you should train the weaker muscle at the beginning of your workout. If you have weak calves and stronger upper legs, you should train your calves before you train your quads and hams.
2. Use Advanced Training Techniques
A big reason why you might not be seeing results in the gym could be because your body has got used to your training. You should constantly change your training programs and use advanced training techniques to break the plateau.
Advanced training techniques like supersets, drop sets, negatives, intraset stretching, etc. are a great way to pump blood into your weaker muscles and shock them. Try switching these advanced training techniques with every workout for optimal results.
3. Train The Lagging Muscle Group Twice A Week
If you’re not seeing results you should start training your weak muscles twice a week. You don’t need to worry about overtraining your muscles if you give your body enough time to recover between the workouts.
Schedule your workouts so you have at least 48 hours before you hit the same muscle again. Keep your workouts short and explosive. You should be spending around 45-60 minutes inside the gym, not more than this.
4. Switch Volume and Intensity
Most people make the mistake of sticking to the same volume and intensity for all their workouts. While 3 sets of 12 reps might work for other muscle groups, they won’t budge the needle for your weaker muscles.
Volume refers to how many reps or sets are performed, and intensity indicates how much weight is lifted. Switch your volume and intensity at regular intervals to keep your muscles guessing. The combinations of high reps, low weight and low weight, high reps work the best for lagging muscles.
5. Establish a Mind-Muscle Connection
Bodybuilding isn’t about going through the motions. You need to focus on your muscles and contract them with every single rep. Arnold Schwarzenegger brought the mind-muscle connection to the limelight.
The Governator believes you need to become the muscle to see the best results. If you’re training your biceps, focus all your attention on the bicep and squeeze the living hell out of it at the top of the movement. Arnie is famous for thinking of his biceps as mountains.
Which is your weakest muscle group? Let us know in the comments below. Also, be sure to follow Generation Iron on Facebook and Twitter.
The 10 Best Bodybuilding Exercises Of All Time
The 10 Best Exercises You Can Do
Some lifts are better than the others at giving you the results you have been working for. The exercises we’ll be sharing with you have passed the test of time and have proved their mettle.
In this article, we’ll give you a mix of compound and isolation exercises which can put your muscles gain on the fast track. We’ll list out at least one exercise for each muscle group which, according to us, is the best.
Make these lifts a part of your workout arsenal, and the results will speak for themselves.
Bench Press
The bench press is probably one of the first exercises taught to a beginner and for good reasons. Since the bench press is a compound exercise, it can help in building your core strength, muscle stabilizers along with your chest.
Deadlifts
Deadlifts are one of the most bad-ass exercises. The deadlifts can help in building a strong foundation as they work almost your entire body. Getting your form right in the beginning is critical to getting the most out of the lift.
Machine Preacher Curls
Most people join a gym to build some killer guns. The machine preacher curls are an isolation exercise which works the peak of your biceps. If you don’t have a machine preacher bench in your gym, you can use a normal preacher bench combined with a low pulley machine.
Single-Arm Overhead Tricep Extensions
The long head of the triceps is arguably the hardest part to train and develop. Overhead exercises like the single-arm dumbbell overhead tricep extensions with a controlled movement can help you effectively target the muscle group.
Barbell Curls
Most people make the mistake of using momentum by swinging back and forth while performing the barbell curls. Maintain a strict form with an upright torso to make sure you don’t leave any gains on the table. You could also use an EZ bar if the straight barbell is too harsh on your joints.
Arnold Presses
The Arnold presses were invented by the GOAT, Arnold Schwarzenegger. The Arnold presses train the majority of your shoulder. It trains the two out of three shoulder heads i.e. the anterior and medial deltoids.
Cable Flyes
The interior pectoral muscles can be hard to train and develop using the compound exercises. Cable flyes do a great job of isolating and annihilating your pecs and help in building the conditioning and striations in your chest.
Dumbbell Shrugs
The dumbbell shrugs are one of the easiest exercises to perform, and yet many people do them incorrectly as they let their egos get the better of them. Using dumbbells instead of the barbell gives you more leverage and range of motion which can help in better targeting your shoulders.
Standing Calf Raises
Calves are one of the most overlooked muscles groups. The calves are made up of two muscles, gastrocnemius and soleus. The standing calf raises can be performed on a calf machine or a smith machine and targets the gastrocnemius.
Squats
Did you think we were going to leave out the squat from the list? Could not happen in a century. The squats are the king of all exercises and help in building your legs, core, and overall strength.
Which other exercises deserve a place on this list? 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