Tag: Bodybuilding
Monster Leg Workout With Klaus Myren Riis
Check out this mean but effective leg workout from bodybuilding pro Klaus Myren Riis.
Leg day. We all know we need it, but too often we make an excuse and jump over to the bench press. It’s easy to spot who in the gym has skipped a leg day (or two), and for those of us who take pride in working out our legs, sometimes we find ourselves struggling for diversity. Some people argue the basics work best and that going back to fundamental movements and exercises will increase muscle growth. Others preach more complex workouts to target many muscles at once to promote big gains. But which one is best?
Professional bodybuilder Klaus Myren Riis says that the basics are just as effective as anything else. As a coach, fitness instructor, and personal trainer, Riis has helped so many people find their niche and see those big gains they thought would never come. Starting out as a fitness model and partaking in fitness competitions, Riis became known for his generosity and knowledge by those looking for guidance when it came to their own health and fitness. As Denmark’s first professional bodybuilder, he has competed in many different competitions and amassed a large following.
His work as a coach and personal trainer has done wonders for so many looking to progress in their own lives. He has helped so many competitors on the national and international level as coach of Team Riis Physiques take home the top prize and his 18 years of experience has given him great clout amongst fitness enthusiasts and athletes seeking a healthier lifestyle.
As a spokesmodel for health and fitness, he loves traveling the world and meeting fans from his massive social media following. For Riis, “Being fit, working out, and living a healthy lifestyle is what I love and live for. It has gotten me to experience different, exciting and challenging jobs and activities all around the world.”
This basic but effective leg day workout is a great way to improve your overall performance and see huge muscle growth. Give this routine a try and take advice from one of the best in the business.
Leg Extensions
Leg extensions are great for targeting the quads and are considered an open chain kinetic exercise, meaning the chain of movement is open and your legs are free to move. A strong quad can have great benefits to strengthen key attachments at the knee joint (1).
How to: Place your hands on the bar and your knees will be on the pad at 90 degrees. Lift your legs until they are extended straight, but do not lock them out. As you lower your legs, exhale to the starting position.
Total: 4 set of 15 reps each. On the last set, do 10 reps, drop the weight, do 10 more reps, drop the weight again, and do 10 more reps plus 10 partial reps.
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Seated Leg Curls
Seated leg curls are a great hamstring exercise that move the weight through the knee. At the starting position, your hamstrings are relatively stretched, but as the weight starts to move, they contract to move the weight. The longer the muscle length, the more resistance can be applied to the muscle.
How to: Your back will be against the pad and your thighs under the leg pad. Your legs will be fully extended out in front of you and parallel to the starting position. Bending your knee, begin to lower your legs to a 90-degree angle. After a slight pause, raise your legs to the starting position.
Total: 4 sets of 10 reps. With each set, do 10 reps leaning forward off the back pad and 10 reps leaning back.
Good Old Squats
The squat is a great leg exercise that many of us already incorporate into our leg day. Squats can strengthen your core which provides benefits to posture and can increase balance. By strengthening the muscle of your lower body, squats will allow for better execution of full body movements to reduce the risk of injury (2).
How to: Place the bar just below shoulder height and rest it on the top of your back. Your feet should be slightly wider than shoulder width apart. Lower so your hips are below your knees and on the way up, drive through your feet and push your hips back to the starting position.
Total: 10 sets of 10 reps pyramiding up in weight on each set.
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Sissy Squats
Sissy Squats are an underutilized exercise and a great way to supplement a quad exercise because they don’t put excessive pressure on your joints. These are great for those with a bulge in the back of the thighs because they work out your quads without any involvement from the glutes or hamstrings.
How to: With your feet slightly closer than shoulder-width apart, maintain a flat back and tight core and sit back as if a chair was under you. Maintain a constant breathe and stay moving at a gradual speed.
Total: 4 sets of 15 reps.
Lunges
Lunges are great quad builders with the added benefits of strengthening your knees and increasing high leg muscle activity (3) while toning your glutes. They can also increase hip flexibility, core strength, and improve balance.
How to: Maintaining a tight core, step one foot forward slightly off center and bend to the ground. Alternate each leg and do so in a continuous movement.
Total: 4 sets of 30 reps.
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Tips From Riis
Too often does Riis see people in the gym not pushing themselves, either by texting or talking on the phone and not going back to the BASICS. A lot of influencers on social media will try and make money by inventing new, complex ways to work out, but all you need are the basics to see big gains. If you push yourself to your limit, your legs will be trembling and burning and you will feel the effect of this monster leg workout.
Instead of relying on hashtags like beastmode, nodaysoff, or workhard to get you there, use correct form to maximize intensity and these basic workouts will prove to be more than effective. Riis says, “You can’t sculpt something if there’s no clay on there to begin with”, and he could not be more right. Rely on the basics for foundational strength and let your hard work show by the effort you put in.
Instead of excuses year after year, build muscle faster and more efficient by pushing your limits and having fun doing so. Try this monster leg workout for big gains and take advantage of this amazing advice from an all-time pro and champion coach in Klaus Myren Riis.
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 Klaus Myren Rys Instagram
References
Journal of Orthopaedic & Sports Physical Therapy (2014). “Knee Pain: Safely Strengthening Your Thigh Muscles“. (source)
Case, Marcus J.; Downey, Darcy L.; Knudson, Duane V. (2020). “Barbell Squat Relative Strength as an Identifier for Lower Extremity Injury in Collegiate Athletes”. (source)
Jakobsen, Markus D.; Sundstrup, Emil; Andersen, Christoffer H.; Aagaard, Per; Andersen, Lars L. (2012). “Muscle activity during leg strengthening exercise using free weights and elastic resistance: Effects of ballistic vs controlled contractions”. (source)
Top 4 Things All Lifters Should Be Capable Of Doing
Are you a real lifter?
Many bodybuilders think it’s simply good enough to get themselves in tip top shape. You build massive muscle, cut away fat to reveal that exceptional musculature, and everything is golden, right? At least it is if you’re satisfied with simply looking the part of an athletic behemoth. But it shouldn’t be good enough to simply look the part, you should want to be just as strong and capable as your physique would suggest.
You’ve seen plenty of those kinds of bodybuilders. Men and women who look amazing, but when they’re put to the test they’re all closer to weak kittens than to what their physiques would suggest. If you’re hoping to not only build a physique that looks superhuman, but have the attributes of a truly athletic lifter, then you’re going to want to aim for these specific goals while traveling the road of a bodybuilder.
1. Bench Press Own Body Weight
First thing’s first, if you want to be considered a lifter with any merit then you should be able to bench press your own body weight. While many are incapable of doing so because of lack of strength, the vast majority who can’t usually have the trouble because they lack the technical fortitude to pull off the lift. If your grip is too wide you won’t have the leverage to complete the lift, if your grip is too narrow then your arms won’t be in the position to optimize your strength and push the weight up from your chest. The benefits are lifting your own body weight on the bench press means building functional power and strength that can be translated over to other pushing movements such as push ups and even punching power.
2. Deadlift Double Own Body Weight
For any of you that may not know this, deadlifting twice your body weight is a fairly standard goal that many fitness trainers set for their clients. So it should definitely be on your list of goals to accomplish as an athletic lifter. Obviously you won’t start out being able to lift twice your body weight, but it’s a goal to be set and a fairly common one at that. Being able to perform a deadlift of this nature translates over to overall athletic performance. You become more explosive and powerful and eventually once you’ve hit your goal of lifting double your body weight it will be only natural that you’ll look to achieve greater numbers. But even if you don’t, the benefits are extremely apparent and you’ll be as strong as an ox.
3. 30 Second Bodyweight Squat and Hold
Why should this be one of your goals as a lifter? Well, if you know anything about training then you’ll know that the squat is the king of all exercises. Being able to hold a deep and static squat for thirty seconds without using your hands of falling will certainly offer some insight into how athletic your lower body is. If you’re unable to perform this movement then it means there’s still work to be done in order to strengthen the lower half of your body.
4. Farmer’s Walk Own Bodyweight
Being able to farmer’s walk your own body weight is pretty telling of your overall athletic ability. A farmer’s walk can build functional strength throughout your arms, particularly your forearms, as well as the rest of your body. It strengthens the stabilizers and also helps to improve your overall conditioning. It’s definitely a goal that should be aimed for. There’s nothing more important than functional strength after all and like the other goals on this list, being able to not only lift but carry your own body weight for a distance is highly beneficial.
What are your fitness and bodybuilding goals?
Mike O’Hearn Returns Full Interview | Health & Bodybuilding, Macho Mentality, & More
That’s why in our follow up full length interview with Mike O’Hearn – we dig deep into the health side of bodybuilding. Is it possible to be a mass monster without taking health risks? Does the sport demand a base level of danger? O’Hearn has been dedicated to being all natural his entire career. He brings the kind of insight that’s rare in this industry.
Over the past few months we’ve released multiple GI Exclusive segments from our interview with Mike O’Hearn. We are now releasing the full length interview including additional topics such as – how to be healthy in bodybuilding, the macho complex in lifting culture, and how having a baby changed O’Hearn’s bodybuilding lifestyle.
Listen To Our Mike O’Hearn Interview On The Generation Iron Podcast
Our full length interviews are now also in podcast form! Subscribe to the Generation Iron Podcast for candid, full length interviews with the biggest names in bodybuilding, fitness, combat, and strength sports.
Listen to the full Mike O’Hearn interview here:
Mike O’Hearn Answers: Is A Bodybuilding Lifestyle Bad For Your Heart & Blood Pressure?
Is that fully possible when carrying mass monster levels of muscle? We asked this question to Mike O’Hearn, specifically in regards to heart health and blood pressure. Vlad Yudin states that he had a conversation with a cardiologist claiming that heavy weightlifting and massive muscle is ultimately bad for your heart in the long term. The reasoning behind this is two fold. On one hand, you are still carrying a massive amount of weight on your body. This is harder for the heart to pump blood through. On the other hand, the heart can actually grow like a muscle. Heavy weightlifting can increase hearts size (this is ultimately a bad thing).
When asked about this, Mike O’Hearn had his own rebuttal. He recently visited a cardiologist for a routine check up. Not only is O’Hearn incredibly healthy for his age. He also discussed overall heart heath when it comes to heavy weightlifting. His conversation with a doctor revealed the opposite opinion. Lifting weights helps make the heart stronger. Mix that with a healthy diet and you avoid high blood pressure as well.
So what is the correct answer here? Two different doctors with two different opinions on bodybuilding and heart health. Mike O’Hearn chooses to then look at anecdotal evidence. O’Hearn looks back at pro bodybuilders from the golden era and what we know about their health now in their twilight years. According to O’Hearn, many of these older former bodybuilders are healthier and more able bodied than many people their age. This makes O’Hearn believe bodybuilding, when done correctly, is ultimately healthy for your heart.
Mike O’Hearn puts an important caveat on that statement. It’s very easy for a bodybuilder to abuse the techniques to make up an ultimately unhealthy lifestyle. Bodybuilders can eat crap to bulk up muscle. These “dirty” foods can lead to high blood pressure and ultimately heart problems. Heavy lifting can also go too far. Going hardcore each session in the short term does not look forward towards health in the long term.
O’Hearn also makes one more statement in regards to bodybuilding and heart health. Ultimately, there is a randomness to health as a whole. Some people smoke their whole lives but live to be 100. Some people are incredibly healthy-minded but die in their thirties. This doesn’t mean it’s not worth focusing on health – but it does mean that we shouldn’t accidentally assume coincidence is evidence of an actual statistical trend.
Mike O’Hearn: How Being Macho In Bodybuilding Can Backfire
Mike O’Hearn is an extremely focused and proactive person. It’s been well documented and discussed how seriously he takes his bodybuilding lifestyle in Generation Iron Natty 4 Life. He gets up at the crack of dawn to train every single morning. He never misses one day. On top of that, he’s stuck to an incredibly strict diet to obtain a physique that many think is impossible to build without steroids. O’Hearn has stayed consistent in his all natural claims. With the kind of intense routine he follows – he just might be one of the few to really pull that kind of natural physique off.
But behind all of that focus and strict routine – how does he deal with anxiety and depression? What does Mike O’Hearn do when life throws a tragic curveball? We asked this very question to O’Hearn during our latest interview.
Mike O’Hearn reflects back on two times in his life that were very painful. It was the moment his mother and father passed away. Both deaths occurred separate from each other. His father passed first. At the time, O’Hearn decided to push his emotions and grief down. He wanted to be strong and macho. The kind of strong man that mentally to mach his massive muscle.
It wasn’t until after Mike O’Hearn’s mother passed away that the pain and grief he was suppressing all poured out. Everything that he had avoided during his father’s death boiled up to the surface on top of his new grief upon his mother passing. O’Hearn spiraled into a depressed state. The only thing that brought consistency into his life was his ongoing training and nutrition schedule. It was the only thing he had control over.
Ultimately, Mike O’Hearn slowly recovered and pulled himself out of the hole. By facing his emotions and admitting to others that he was facing emotional struggles – he was able to finally face a series of grief that he had been avoiding for years.
Mike O’Hearn tops off the conversation with advice for others who are facing anxiety or depression. Speak out about it. Be open and don’t be afraid to reveal the pain you are going through. Whether that’s speaking to a family member, a friend, or getting professional help.
Many bodybuilders entered into the bodybuilding lifestyle because they wanted to be strong. Perhaps because they were bullied as a kid or simply unhappy with the way they looked. This creates a sort of macho mentality down the road. Bodybuilders will do anything possible to appear strong – not just physically but emotionally.
Mike O’Hearn wants the world to know that it’s okay to open up. That there is actual strength in admitting to grief or anxiety or depression. Instead of hiding behind muscle and a tough guy persona – be honest with not only yourself but also others. It will make you stronger in the end. It will also hopefully make you a happier and more fulfilled person in the big picture.
Wrap Up
Mike O’Hearn provides a unique insight into the world of natural bodybuilding – making this full conversation a must watch. There are far many more topics we discussed in our hour plus interview that could be vital for anyone looking for insight into optimizing bodybuilding training. So make sure to watch our latest full length GI Exclusive interview with Mike O’Hearn above!
Best Personal Blenders For Bodybuilding & Shakes (Updated 2021)
The best personal blender for protein shakes can influence your bodybuilding goals for the better as you look for the best bodybuilding blender to maximize your gains.
Choosing the right blender can be extremely difficult for many reasons. Cheap blenders can be $20 while high-end models run anywhere from $2,000 to $4,000. But not every blender has the same features, or is as good at the same thing. Blenders vary on everything from height and weight to controls, to engine power to type of rotary blade. There’s an overwhelming amount of factors to consider, so, if you’re having trouble, let us break it down for you so you can maximize growth and recovery.
We’ve put together a list of the Best Personal Blenders for 2021 so you can make the best protein shake and get the most out of your bodybuilding goals. The right blender will allow for serious gains and the right nutrients to hit your body as best they can.
Best Personal Blenders For 2021
Best Blender Overall
The best blender overall will work to create the best smoothies or desired beverage with power and quality while being at an affordable price to not totally break the bank.
Ninja Personal Blender
Ninja Personal Blender is a powerful 700-watt blender with pulse technology designed to extract all nutrients from whole fruits and vegetables. For those frozen blending needs, this can crush through ice and frozen fruit with ease to add a nice chill to your smoothie or desired beverage. This blender set comes with 2 16-oz. cups, 2 sip and seal lids, and a 30 recipe inspiration guide so you can experiment and try many smoothies that you may thoroughly enjoy. Dishwasher and a high-quality blender, this is perfect for all your needs.
Ninja Personal Blender is a powerful 700-watt blender perfect for blending your desired beverage while extracting all those key nutrients.
Pros
700 watt provides for great power and blending
Dishwasher safe and easy to clean and use
Plastic cups it comes with are durable and perfect additions to this blender
Cons
If overused, may need new blades sooner than expected
Price: $49.99
Best Bodybuilding Blender
Bodybuilders need a quality blender for those post-workout routines as they seek the best nutrients possible to build that shredded and desired physique.
Cincred Personal Countertop Blender
The Cincred is an affordable option that is just as portable and easy-to-use despite being available at a much lower price point. This is definitely the most budget-friendly option for those of you who aren’t looking to spend too much money on a personal blender for protein shakes. This protein shake blender has high consumer reviews and is widely praised for its ability to chop ice, coffee beans, and recently thawed frozen veggies and ingredients without stalling or breaking down like cheaper models which suffer from too much blending. It’s the most effective blender for protein shakes in the most affordable bracket.
Cincred Personal Countertop Blender is affordable and portable able to blend any ingredients into a great shake.
Pros
Offers a big serving of smoothies perfect for snacks or meals
Very convenient to use and take on the go
Easy to clean for hassle free clean-up
Cons
May not be great at blending very dense things at once
May leak if the lid is not properly adjusted and it can be hard to adjust
Price: $29.99
Best Portable Blender For Protein Shakes
A portable blender can be taken anywhere so you can have accessible protein shakes to maximize growth and recovery without the fear of missing out on key nutrients.
La Reveuse Personal Size Blender
The La Reveuse is a 250-watt personal blender that has the horsepower and level of blades necessary to chop, blend, mix, grate, grind, and even purée making this a top choice for best blender. It’s great for blending smoothies, shakes, and protein mixes with other ingredients. The design of the La Reveuse is extremely easy to use and the bowl easily detaches to become a cup. It comes with an extra mug for those of you looking to drink your protein shake or smoothie around the house.
La Reveuse Personal Size Blender is a 250-watt blender with great blades able to chop, blend, grind, and puree anything you want with ease.
Pros
Powerful and compact while being easy to use
Decent amount of watts for certain beverages
Durable and reasonably priced
Cons
It could have more watts compared to others on the market
Price: $29.99
Best Personal Shake Blender
A personal shake can greatly influence gains and having a great grab-and-go option will most certainly help with all those bodybuilding and other sport performance needs.
NOW Sports Nutrition Personal Blender
NOW Sports is known for supplying some high quality supplements in the bodybuilding industry, but their domain also includes equipment like personal blenders. The NOW Sports Personal blender is GMP-quality assured, meaning the blender has excellent durability and material for high quality and is unlikely to break or stall even during heavy use making this a top choice for best blender. It has three speeds and a powerful 300-watt motor — one of the highest levels of horsepower on this list to make the best protein shake with great blending.
NOW Sports Nutrition Personal Blender is a high-quality and durable blender great for heavy use and protein blending.
Pros
Works well for blending and is reasonably powerful
Good durability and can handle heavy use
Easy to use and easy to clean
Cons
300 watts could be more compared to others for blending capabilities
The rubber gasket/seal may not be as secure as it should be
Price: $24.95
Best Protein Blender
A blender to pump you with protein for whatever beverage you choose will help keep you full and aid in growth and recovery, vital components to increased gains and weight loss.
La Reveuse Smoothies Blender
The larger model of the La Reveuse has a 300-watt motor and 4-pronged stainless steel blades. It’s a great choice for those of you who tend to gulp down massive protein shakes in the morning or a protein shake before bed. It’s also 3 pounds, which is on the heavy side for a smaller blender designed to be carried with you. However, it’s extremely efficient, has high horse power, and can easily blend and purée tough materials like ice and coffee beans to save you time and make a large and simple shake for performance.
La Reveuse Smoothies Blender is a 300-watt motor with 4-pronged stainless steel blades for easy blending and great shakes.
Pros
Decent power and 4-pronged blades are perfect for easy blending
Good size and doesn’t take up too much space
Great for blending protein and those who make protein shakes often
Cons
Some durability concerns with the twist and locking in portion before use
Price: $23.99
Benefits Of Personal Blenders
The benefits of the best portable blender for protein shakes can greatly affect your bodybuilding goals and allow for those vital nutrients to hit you easier with a great smoothie or shake. The benefits of a personal blender include:
Makes great smoothies and shakes: With awesome blending abilities, these can mix a great shake in no time for a delicious meal or snack.
Maintains nutrients: This won’t get rid of any of the vital nutrients you add. It will only blend them together in a tasty way.
Easy to use: Blenders are easy to use and easy to clean to make your life and simple as possible.
Quick and efficient blending: The right blender will work to mix all of your ingredients well to avoid clumping.
How We Choose The Best Bodybuilding Blender
Our editorial team used five key factors to help determine which blender works best for athletes, or even just anyone looking to have a high-powered blender that gets the job done in the kitchen. Our lineup of blenders was evaluated on the basis of value, durability, horsepower, variety of function, and design. Here’s how we applied those terms:
Value: We determined the value of the best protein blenders by weighing its price against its variety of features. This means that the cheapest blender won’t outrank the most expensive blender just because it technically costs the least so for those on a budget, that is something to consider. Each blender’s price is carefully weighed against the number of features it has and how well people who own the blender say it works.
Durability: A common complaint about the best protein blenders, especially cheap models, is that they break easily. Blenders were also ranked on their durability because you don’t just want a product that works, you want a product that lasts.
Horsepower: Probably the most obvious factor in your blender decision is the horsepower, which is the literal power the blender engine has to do things like crush, cream, mix, and purée. Obviously, having a higher horsepower is more desirable in a blender for convenience and time.
Variety of Function: How many things can your blender do? Basic models can probably crush ice and make a lumpy smoothie. But there are lots of blenders that have many functions and can do incredible things, like mill grains to your exact specifications, or create homemade butters, jams, and sauces.
Design: Finally, how easy is it to use your blender? Does the lid stay firmly on while you’re using it? Is it easy to empty the bowl when you’re done? The physical design of a blender is obviously important because using a poorly designed blender is extremely frustrating.
FAQ Section
What is the best blender?
Ninja Personal Blender. This is a powerful 700-watt blender with pulse technology designed to extract all nutrients from whole fruits and vegetables. For those frozen blending needs, this can crush through ice and frozen fruit with ease to add a nice chill to your smoothie or desired beverage making this the best protein blender and most powerful personal blender.
What is the difference between a personal blender and a shaker bottle?
A shaker bottle is great for those on-the-go needs to quickly mix a protein shake or other supplements for easy nutrient access. A personal blender allows you to add fruit and other foods so you get a smooth and creamy shake for any occasion.
Are blenders easy to clean?
Blenders are relatively easy to clean, but it is important to make sure the blade comes off easily. Also, some blenders are dishwasher safe to make cleaning as easy as possible.
Wrap Up
The best personal blender for bodybuilding and protein shakes can greatly influence your gains and work to give you all those vital nutrients in a delicious way. By working with the most powerful personal blender, and one that you can easily use and clean, your gains are sure to happen in no time with a quality smoothie or shake. Check out our list of the best blenders above and see what these amazing products can do for you.
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.
Hunter Labrada Looks Massive Prior To 2021 Olympia
Hunter Labrada gave a recent physique update in preparation for the Olympia.
Hunter Labrada wants to put on a better show than he did during his first Olympia in 2020. He placed eighth in Men’s Open and by the looks of his social media, Labrada can be a big-time force heading into the event.
The 20201 Olympia will take place from Oct. 7-10 in Orlando. Labrada gained qualification by winning the Chicago Pro. About four weeks away from the biggest event of the year, Labrada seems to be in competition shape and it looking massive in a recent physique update on his Instagram page.
“4 weeks out from the ⭕️!–Big changes this week! Really happy with how I’m tightening up with my weight holding!–Last weeks fasted weight: 261lbs
This morning: 261lbs”
Hunter Labrada is no stranger to bodybuilding. This is a sport that has been in his family for years. Lee Labrada, Hunter’s father, placed top three in the Olympia four times during his career. Now, his son is looking to stay on that path and make some noise on the biggest stage.
Labrada also took the time to lay out his process in the gym and with his diet with just under a month before the Olympia.
“Nutrition: changed enough this week I’m going to run what I’ve got for another 2-3 days and go from there! Ate a bit yesterday to fill out for my guest posing, and my body absolutely blasted through all the extra food. Metabolism is definitely turnt!–Training: this past week was the first week I started to feel a little brittle? things are starting to dry out, and it’s time to be smart! Notice I didn’t say back off! Intensity will stay sky high??–Cardio: 25 min fasted in the morning, 20 min fasted at night, with my hr between 130-150 the whole time.”
Hunter Labrada has been a pro since winning the 2018 NPC Nationals. He did not lose a competition as an amateur and was victorious in his pro debut at the 2020 Tampa Pro.
Heading into the Olympia, Labrada knows that he will have to go up against some of the best in the world. 2020 Olympia champion Big Ramy and 2019 champ Brandon Curry are all set to compete once again.
Labrada has the muscle mass and definition needed to compete and perform well at the Olympia. With just under a month left, he will be in the final stretch of preparation for the biggest event of the year.
Generation Iron will have full coverage of the 2021 Arnold Classic. For more news and updates, follow Generation Iron on Facebook, Twitter, and Instagram.
Regan Grimes Gives Physique Update Ahead Of 2021 Olympia
Regan Grimes is looking massive as we approach the biggest competition of the year.
Regan Grimes made the transition from Classic Physique to Men’s Open and has been an intriguing competitor ever since. He has not been able to make a huge impact just yet but that could change as we approach the 2021 Olympia.
Grimes has always had an incredible physique but he seemed to be a bit undersized for Men’s Open. That could be changing and Grimes is not shy about showing off his progress. The Canadian bodybuilder recently showed his recent progress ahead of the biggest competition of the year.
“ITS A HIGH DAY!▪️30 Mins Fasted CardioMeal 12 Whole Eggs + 5oz Chicken130g Oatmeal + 1 Cup BlueberriesMeal 2 [ Pre-Workout ]6oz Chicken + 400g Rice + Banana–Finishing up my Hamstring & Glute workout thought I would hit some poses and see how we are looking!”
“Post workout will be another 150g carbs & 100g with meals 4,5,6! ? It’s a good day! Tomorrow morning update with coach @dorian_hamilton should be our best look yet! Excited for the weeks to come leading into the @mrolympiallc ?? @gatsupplements#TeamGat“
Regan Grimes has put on visible mass. He included his workout and a meal in his caption along with recent poses from the front and side. Grimes mentioned the Olympia so it is clear that his sights are set on a better performance in 2021.
Last year, Grimes finished 15th at the Olympia. This was his first appearance in the Men’s Open division. He finished eighth at the 2018 Olympia in the Classic Physique division. This was also his final competition before making the transition.
Grimes has four top-three finishes since joining Men’s Open. This includes a win at the 2020 Romania Muscle Fest Pro. This is one of the reasons that Grimes has been a dark-horse prospect since coming to Men’s Open.
There is no doubt that Regan Grimes is ready for a stronger performances on stage this year. The Olympia will take place from Oct. 7-10 in Orlando. Grimes will have a chance to compete against some of the top athletes in the world and by the looks of his progress, Grimes is ready to make some noise.
Generation Iron will have full coverage of the 2021 Arnold Classic. For more news and updates, follow Generation Iron on Facebook, Twitter, and Instagram.
Talking Huge With Craig Golias | EP 14: Will The Recent Bodybuilder Arrest Strike Fear In The Sport?
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Craig Golias reacts to the recent shocking pro bodybuilder arrest and how it might affect the sport moving forward.
Welcome to another episode of Talking Huge – a weekly digital series in which Craig Golias talks in-depth with Vlad Yudin on the latest trending topics in bodybuilding. Raw, honest, and uncut – Craig Golias shares his opinions on all things bodybuilding. In this episode, Craig Golias reacts to the high profile pro bodybuilding arrest, talks about the importance of rest in bodybuilding, and how to avoid bloating on a bodybuilder diet.
Just hours before hopping on to record Talking Huge, breaking news shook the bodybuilding world. A pro bodybuilder was arrested for alleged possession of steroids. Suddenly, a part of our planned conversation was shifted. The news spread fast and brought up a lot of questions. Vlad wanted to know what Craig Golias’ thoughts were on the still developing story. This topic takes up a large chunk of our recent episode conversation. But we also cover some listener questions such as how to avoid bloating, Craig’s body measurements, and more. Let’s jump right into it.
Will The Recent Pro Bodybuilding Arrest Strike Fear Into The Industry?
It’s an unwritten reality that steroid use in pro bodybuilding exists. In order to reach the freak factor massive size while also holding shredded conditioning – bodybuilders often rely on steroids and other PEDs. This, of course, is illegal under US law. But in reality, it’s often rare for a bodybuilder to actually be accused and arrested for possession of steroids.
So it came as a shock when a pro bodybuilder was arrested for just that. A shipment of “controlled substances” was shipped from Canada to Miami, Florida. The authorities caught on, tracked the package, and arrested the bodybuilder upon the package being accepted and opened.
The news spread fast throughout the bodybuilding industry. Will this arrest be an early sign of more to come? Should competitors who use PEDs be worried about getting caught? Will this shocking news story change the way the industry works? At least for a short term period?
Craig Golias isn’t too worried. In fact, he thinks most pro bodybuilders understand the safety precautions to take so that they won’t get caught. The fact that controlled substances were shipped internationally was the first red flag. Most bodybuilders know not to ship drugs internationally like that.
Craig Golias also hopes that the pro bodybuilder in question gets off with very few convictions. Craig believes that the serious arrests happen for those who are creating and selling steroids. Users often get off easy. At least, that’s what Craig believes to be true.
At the time of this episode’s release – a lot is still unknown and the story is still developing. Craig Golias is no expert (nor does he claim to be). This episode is purely his raw gut reaction to the news mere hours after it was announced.
Craig Golias Answers: How To Avoid Bloating In Bodybuilding
Craig Golias also touches upon the topic of bloating in bodybuilding. Does he ever suffer from bloating? And how does he deal with it. The unfortunately reality is that most bodybuilders have to deal with bloating. A bodybuilder diet, especially while bulking, requires a massive influx of food. This more often than not causes bloating.
So what does Craig Golias due to relieve the uncomfortable pressure of bloating? Craig often drinks a lot of water. It might feel worse at first but helps flush the bloating. Beyond that, he simply lives with it. It’s unavoidable as a bodybuilder. He makes sure to simply give himself a few hours between eating and actually training – so that he’s more comfortable while in the gym.
Wrap Up
There are far more topics discussed in this episode than we can cover in this article. Craig Golias also talks about the proper amount of sleep a bodybuilder should have per day, his body size measurements, and more! You can check it all out in the latest episode of Talking Huge above! Make sure to check out Talking Huge every week on Friday – only on the Generation Iron Fitness Network!
2021 Arnold Classic: How To Tune In, Competitors To Watch
Here is how to tune in to the 2021 Arnold Classic and the athletes to keep an eye on.
The bodybuilding season is approaching some of the biggest events of the year. It begins with the 2021 Arnold Classic, which will take place on Sept. 25 in Columbus, OH. If you are not able to be there in person, it is important to know how to watch the show from the comfort of your own home.
The Arnold Sports Festival will be providing a free webcast for those who cannot be there. The prejudging webcast begins at 10 A.M. and the finals webcast will begin at 6:30 P.M. The commentators are unknown at this time but it is likely that Arnold Schwarzenegger and 2017 Arnold Classic Champion Cedric McMillan will be involved — whether it is on commentary or on stage.
The 2021 Arnold Classic will feature four divisions. This is a condensed version of the show that was pushed back because of COVID-19. The 2020 show featured eight divisions. In 2021, expect some of the top competitors from Men’s Open, Classic Physique, Bikini, and Fitness to be present.
Below, you can find the full list of competitors along with the biggest names to keep an eye on once the event begins.
2021 Arnold Classic: Athletes To Watch
Men’s Open
William Bonac is the clear name to watch heading into Columbus. He is the reigning champion after winning his second Arnold Classic in 2020 — 2018 was his first victory. Bonac has competed in every Olympia since 2014 with a second-place finish in 2019. The lineup is missing two big names with McMillan withdrawing with an injury and Lionel Beyeke dealing with travel restrictions.
Bonac will have to deal with the likes of Iain Valliere and Steve Kuclo. Valliere has been dynamic in 2021 so far with victories at the Tampa Pro and Texas Pro in consecutive weekends. He has been training heavy in the gym but has been able to keep his incredible physique in competition shape. Kuclo, who finished second to Valliere in the Texas Pro, will enter with experience at the Arnold Classic and with six Olympia appearances under his belt.
Akim Williams and Hassan Mostafa are other impact performers. Williams picked up a victory and Olympia qualification during the Puerto Rico Pro. Mostafa is currently second in the points standings with an eye on the biggest competition of the year.
Complete Roster
William Bonac
Maxx Charles
Mohamed El Emam
Steve Kuclo
Seung Chul Lee
Hassan Mostafa
Sergio Oliva Jr.
Justin Rodriguez
Iain Valliere
Nick Walker
Akim Williams
Roelly Winklaar
Classic Physique
Alex Cambronero is one of the returning champs from the 2020 Arnold Classic. He has a chance to be the first repeat champion in the Classic Physique division here in 2021. Cambronero switched to Classic Physique from 212 after a successful run in that division. Cambronero finished fourth in last year’s Olympia.
One of the competitors who bested Cambronero at the 2020 Olympia was Terrence Ruffin. He finished second to Chris Bumstead. Ruffin finished second to Cambronero at the Arnold Classic last season so this storyline is one to keep an eye on heading into the event. Courage Opara is a dark-horse contender for the title this year after finishing in the top three in each of the last two years.
Complete Roster
Alex Cambronero
Deontrai Campbell
Jarek Crew
Logan Franklin
Bryan Jones
Fabian Mayr
Courage Opara
Terrence Ruffin
Tony Tavares
Dani Younan
Bikini
Elisa Pecini has been a force in the Bikini division for years now. She is coming off a victory at the 2020 Arnold Classic and 2019 Olympia Bikini. She finished sixth at the Olympia last year but will look to return to dominance. Jennifer Dorie seems to be her biggest competition, along with Lauralie Chapados. Dorie finished second at the 2020 Olympia and Chapados won the Chicago Pro this year.
Ashley Kaltwasser and Breena Martinez have both been on stage this season which will help moving forward. The Bikini division is extremely competitive and that makes for an entertaining show in Columbus.
Complete Roster
Romina Basauldo
Lauralie Chapados
Jennifer Dorie
Jasmine Gonzalez
Ashley Kaltwasser
Jourdanne Lee
Priscilla Leimbacher
Breena Martinez
Gabriella Messias
Elisa Pecini
Fitness
Missy Truscott is the reigning Olympia and Fitness International champion. Who did she defeat in both? That would be Oksana Grishina and Whitney Jones. This makes for a must-see division at the Arnold Classic.
Grishina has totaled 13 victories from 2011-2017 before taking some time off. Jones finished third in the Olympia and won the 2018 and 2019 Mr. Olympia and 2018 Figure International competition. There is a strong chance that this group finishes at the top in this event but there are other names to watch, such as Aurika Tyrgale.
Complete Roster
Jaclyn Baker
Darrian Borello
Amanda Ciani
Oksana Grishina
Whitney Jones
Sally Kendall-Williams
Ariel Khadr
Minna Pajulahti
Missy Truscott
Aurika Tyrgale
Generation Iron will have full coverage of the 2021 Arnold Classic. For more news and updates, follow Generation Iron on Facebook, Twitter, and Instagram.
How Straight Bar Dips Offer Great Bodybuilding Gains
Straight bar dips are a great challenge to really fire up your muscles with a great bodyweight exercise.
When it comes to our gains at the gym, we all look to the big machine to get the job done. Whether it be the squat rack, smith machine, or leg press, the machines we can stack weights upon weights on seem like the best options to really get our muscles fired up so they can grow. But some common misconceptions around bodyweight workouts may be hurting our gains and ability to really see huge growth. An exercise like the straight bar dips may be overlooked, but it shouldn’t be. What this exercise can do is really enhance your gains so you see huge growth and allow your body to be challenged in ways you may never have thought possible.
Dips have the ability to really enhance your strength and target several layers of muscles at a time, all while simply using your bodyweight for resistance. Easy to perform yet still challenging enough to see growth, dips are one exercise that are easily overlooked and they really shouldn’t be. As a complex exercise, dips have the ability to build strength, reduce pain, and strengthen smaller stabilizer muscles so you continue to thrive when its time to perform those big lifts. Giving yourself the best advantage for growth should be the goal and this exercise can really be a catalyst for that.
Let’s take a closer look at the straight bar dip exercise to really see what this can do for you. From what it is, to muscles worked, the many benefits, and how to perform it, we have all the answers into this killer exercise that will certainly push you to new heights when it comes to your goals.
What Are Straight Bar Dips?
A great variation to the traditional dip, straight bar dips put a greater emphasis on your chest to give you an excellent workout. By challenging your range of motion and your body proximity to the bar, your legs are used as sort of a counter weight and anchor so you can perform this exercise. By using a different grip, your hands are now placed in front of your body in a pronated position to offer a unique variation to this exercise.
Muscles Worked During Straight Bar Dips
As a complex and challenging exercise, your chest will be targeted more than traditional dips to really enhance that pushing power. Along with this muscle group, your triceps and shoulders will also be targeted to give you great bodyweight resistance as you enhance all areas of your pushing capabilities.
Benefits Of Straight Bar Dips
Enhanced Upper Body Strength
This exercise will really enhance upper body strength by targeting three main muscles groups in your upper body. Your chest will be targeted greatly and your triceps and shoulders will have to come to its assistance to really get the most out of this workout. As a great bodyweight workout, really challenging yourself just got a lot easier with this exercise as you seek to build serious pushing power and upper body strength capabilities (1).
Challenging Your Grip Strength
With a unique grip position now at play, you will start to see just how strong your grip strength really is. This variation of the traditional dip may be slightly misleading, but what you’ll find is a strain to hold this parallel grip. If you find your grip to be weaker than originally thought, look into strengthening exercises that can really help promote a more solid grip (2).
Build Functional Capabilities
While we all want to look big and have that shredded physique, it is helpful when our exercises are functional and can really allow us to work hard for our everyday activities. Building functional strength should be the number one goal because this will help us as we work on development but also everyday movements.
Work On Stabilization & Balance
Working on stabilization and balance are more than important when it comes to every lift we do in the gym, as well as every activity we perform outside of it. By keeping our cores engaged and working on that upper body strength, our lower body will work to counterbalance our weight since this is a bodyweight workout. The benefit to this is that we will really start to see more stability when it comes to our bigger lifts.
Simple To Perform Yet Still Challenging
This exercise is simple to learn yet still provides a challenge for our muscles so they have to grow. These kinds of exercises are perfect because the complexity comes in the muscle building, not necessarily learning proper form. While good technique will come overtime and with continued practice, what you’ll find is this exercise can be placed anywhere in your workout and the gains will be the exact same.
How To Perform Straight Bar Dips
Place yourself on the dip machine and have your hands in a pronated position on the grips. Lower yourself into a dip by allowing your elbows to bend as you lower to the floor. Your arms will be parallel to the ground as you stop your descent. Once in this position, drive back to the starting position and push through your palms. Repeat for your desired number of reps and really work to challenge yourself for great growth.
Wrap Up
Straight bar dips are a great variation of the traditional dip exercise to add diversity and a challenge to your workouts. What you’ll find is an increase in resistance for your chest muscles, as well as your triceps and shoulders being targeted as well. This will really work to build upper body strength and focus on functional movements while giving you a great workout to be proud of. Placed anywhere in your workout, this exercise has the ability to really enhance your gains and will prove to be great in the long run. Give this exercise a try and see what this can do for your strength and physique today.
Let us know what you think in the comments below. Also, be sure to follow Generation Iron on Facebook, Twitter, and Instagram.
*Images courtesy of Envato
References
Coyne, Joseph; Secomb, Josh L.; Tran, Tai T.; Lundgren, Lina E. (2015). “Reliability Of Pull & Dip Maximal Strength Test”. (source)
Lee, Julia-Ann; Sechachalam, Sreedharan (2016). “The Effect of Wrist Position on Grip Endurance and Grip Strength”. (source)
How Many Days A Week Should You Train?
This Is How Often You Should Be Hitting The Gym
Most people who join a gym are curious to know how many days a week should they train to build muscle mass or lose fat. Your workout program should be designed in a way that you’re not overtraining. You should also make sure you’re not leaving any stoned unturned to ignite muscle growth.
There are a lot of factors which go into designing a training split. We’ll take you through some of the factors to determine how often you should be hitting the iron paradise. By the end of this article, you’ll have all your questions answered.
Beginner – 5 Days
In this article, we’ll break down the number of days you should be working out based on your current stage and goals. You need to keep in mind the frequency of your workouts will often change depending on your expertise level.
When you’re a rookie, you shouldn’t rush into lifting weights. Your primary goal should be to learn about the basic exercises and the correct form of performing them. As you start going to the gym, you should train five days a week for at least the first month.
Even when you’re training five or lesser number of days a week, you shouldn’t take two days off in a row. Plan your program so the first rest day is mid-week and the second is on the weekend.
Intermediate – 6 Days
Once you’ve learned all the basic exercises and feel comfortable training with weights, you should switch to training six days a week. In the intermediate phase, your goal should be to build a solid foundation. You should be training one muscle group a day in the intermediate phase.
Make compound movements a big part of your training and focus on improving your strength, stamina, and agility. Of all the stages, the intermediate phase can feel the least exciting. But rest assured, you’ll soon be reaping rewards for the hard work you put in in this stage.
Another thing you need to remember is that there are no ideal rest days in the fit lifestyle. On your rest days, you’ll be going out for a jog or working on the cardio equipment for 30-45 minutes depending on your goals.
Advanced – 5 Days
After you’ve been training for 1-1.5 years and are well versed with the advanced training principles, and systems, you step onto the advanced stage. In the advanced stage, you should be performing double-muscle workouts. In the advanced stage, you should train your weak muscles twice a week to fix muscle imbalances.
Some people forget you don’t build muscles in the gym. You break down your muscle tissues while you’re training. Muscles re-grow bigger and stronger while you’re resting outside the gym. As you progress, you’ll be spending lesser amounts of time in the gym.
Prepping For Competition – 4-5 Days
If you’re planning to compete in a bodybuilding show, the number of days you’ll be training will greatly depend on your current conditioning. As you get closer to your competition and especially in the last month, most of the adjustments will be made in the diet. You reduce the number of training sessions from your program as you inch closer to the D-day to reduce the chances of an injury.
In the best-case scenario, you should be going from an advanced stage to the contest prep stage. You could jump from intermediate to prepping but it would mean the odds of winning the show would not be in your favor.
How many days a week do you train? 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