Tag: Bodybuilding
How The Kettlebell Bent Press Aids In Overhead Strength
Add this exercise into your workout routine and look to increase mobility, strength, and functional movements.
The kettlebell is a great fitness tool to really work multiple muscles in your body and is convenient in that it can be used at home or in the gym. But with so many kettlebell exercises, it can be challenging to choose the most effective ones for you. While programs exist for you to follow along with trainers, and kettlebell competitions on the rise, you need an exercise to really kickstart your gains to new heights and one that will allow you to lift big weight safely. The bent press has been around for a long time, but unfortunately, too many of us overlook this great bent press exercise.
The bent press is an old exercise, but one still very relevant today. Able to work virtually your whole body, the main benefit to this exercise is you will lift more weight than others and do so safely. While it can be challenging, it will be worth it for the results. Whether using a barbell, dumbbell, or kettlebell, the bent press is more than effective, but the kettlebell will offer great grip and easier movements, especially when putting the weight overhead with a press.
Let’s take a look at the this exercise and really see what this exercise can do for you. We’ll dive into what it is, the muscles worked, and the many benefits this exercise has to offer. Trust us, you won’t be disappointed with the results when the press is done safely and effectively.
What Is The Bent Press?
The bent press has a long history as an effective workout and can be used with a variety of workout tools like a kettlebell, barbell, or dumbbell. It is a misunderstood kettlebell exercise, and with so many kettlebell exercises or variations out there, it can be challenging to really identify which ones are the best. The bent press is a weight training exercise where the weight is brought from shoulder level to the weight overhead and a large amount of weight can be lifted when compared to other press exercises of similar caliber.
For the bent press’ ability to really target your muscles effectively and properly, this kettlebell exercise should not be overlooked. Effective for your core, as well as mainly your upper body, this is one challenge that once defeated, will prove to be great for your gains as well as things like mobility.
Muscles Worked With The Bent Press
What you will find with this movement is that this is a full body workout designed to really target all areas of your body including many muscle groups. While the main goal is not to target your lower body, the need to stay stable and balanced will require some engagement from those lower body muscles. This is where your core comes into play with this press. Those rock solid abdominal muscles will really work to maintain good balance and stability. Other important upper body muscles worked during this exercise include your biceps, triceps, traps, delts, forearms, and chest.
Benefits Of The Bent Press
Improve Overhead Strength
Lifting big weight overhead can be intimidating, especially for those bodybuilders just starting out. This will allow you to work your way up in weight so you are comfortable with lifting big overhead as you build muscle. As a great exercise to increase strength in a number of muscles, you will soon be lifting more than you thought possible all while doing so safely, either with a barbell or kettlebells with proper form to get you stronger with increased practice.
Promote Mobility, Especially Those Hips
Your hips are a critical point of contact for this lift and this movement will work to increase hip mobility since your body is under the kettlebell, requiring a bit of a twist, thus enhancing mobility. Since this exercise is demanding on your hips, you have no choice but to use them and the movement required will prove to be key in increasing hip mobility, as well as thoracic mobility for thoracic spine support (1).
Strengthen Your Stabilizers
With many muscles worked, the stabilizer and connecting muscles that are smaller and often overlooked will get work done. This will increase their strength and allow you to see great growth and support when it comes to other lifts. This is surprisingly demanding on muscles you may not really work, but the benefit is you finally target these muscles with a strict press with one arm whether you know it or not to increase other things like mobility as well.
Increase Trunk Stability
Since it is necessary that your core is engaged throughout, you will not only work your abdominal muscles, but also balance and stability while also getting stronger (2). Not only does this matter for this specific exercise, but also for big lifts, like the big three powerlifting lifts (bench press, squat, and deadlift) so you see those numbers you want to see most of out your training as you build muscle and increase focus.
How To Perform The Bent Press
Here are the steps to performing an effective exercise with this movement.
Start with your feet around shoulder width apart and hold a kettlebell by your shoulder. Lean towards the opposite side and slowly extend your arm as the kettlebell is held directly above you. As you do this, move your free hand down towards your foot. This next step is important for avoiding injury and proper form. You need to make sure the kettlebell is in line with your free arm. You will raise back up and repeat for your desired number of reps to continue with your training and lifts for maximum benefits.
Featured Kettlebells For The Bent Press
Kettlebell Kings Kettlebells
Kettlebell Kings Kettlebells are perfect for enhancing grip and working with versatility as well for your desired strength and conditioning goals. Made from cast iron and covered with a powder coating, these offer overall protection and durability to enhance longevity. The structural integrity of these kettlebells will support your own growth and mobility and keep you operating at a high level when it comes to your exercises.
Prices vary depending on weight but there are 21 options to choose from ranging from 9 lbs. ($69.99) to 203 lbs. ($424.99).
Check out our individual review for Kettlebell Kings Kettlebell here!
Wrap Up
The kettlebell bent press is a great exercise designed to support strength, mobility, and functional movements and should not be overlooked as an effective kettlebell exercise. While kettlebells are on the rise, this exercise should be too and can prove to be worth your while when included in your workout routine. Check out this exercise today and really see what this exercise can do for you as you move towards bigger gains and able to promote a better routine.
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
Hrysomallis, Con (2009). “Hip Adductors’ Strength, Flexibility, and Injury Risk”. (source)
Hibbs, Angela E.; Thompson, Kevin G.; French, Duncan; Wrigley, Allan; Spears, Iain (2008). “Optimizing performance by improving core stability and core strength”. (source)
How The Rowing Machine Can Boost Strength And Endurance
This exercise is not only for rowers and is a great boost to your overall performance.
The rowing machine often sits off to the side of the cardio machines in the gym waiting to be used. While many people are more comfortable with the treadmill, elliptical, or bike for their aerobic needs, the rowing machine is an amazing full body workout to boost endurance, strength, and your overall health. Switching your cardio to a variety of different machines utilizes different muscles and proves to be more effective for your training. It also makes doing cardio a little less boring.
Able to support both muscular strength and muscular endurance, the rowing machine is a staple exercise for competitive rowers during the off-season and a great cross train for other endurance athletes looking for a break from their own sport. Compared to other cardio workouts, the rowing machine is low-impact and recruits the majority of your muscles to propel you through the workout. Although a challenging exercise, once you nail down proper form you will be cruising along on this machine to increased muscle growth, endurance, and a toned physique.
A mix of both upper body and lower body muscles, the rowing machine works for your full body benefit. While working the chest, biceps, delts, and abs in the front, it will cover your lats, triceps, and upper back as well. As a push exercise, your quads, hamstrings, calves, and glutes will feel the burn to give your lower body a great workout.
Rowing classes have emerged the same way as spinning classes and with the benefits the rowing machine provides, it is no wonder this exercise has gained popularity among athletes and gym-goers alike.
Benefits Of The Rowing Machine
Burn Calories Efficiently
One of the best benefits is the ability to burn calories efficiently for your weight loss goals. With the ability to sustain a longer cardio session, and at an easier pace, you can still burn calories to see results, but using the rowing machine as a form of high-intensity interval training can be perfect for shorter endurance work with optimal calorie loss. Of course calorie burn depends on your level of exertion among other factors, but the rowing machine is a sure way to see progress with your weight loss goals without spending hours on a cardio machine (1).
Low-Impact Full Body Workout
The rowing machine uses over 85% of your muscles for a great full body workout. Mixed with upper body and lower body muscle groups, you will feel an overall burn. With your legs being the primary point of engagement for most of the stroke, it is a great way to build leg strength. As your upper body completes the stroke, you get that well-rounded burn all the way through. As a great exercise for active recovery, you control the movement and pace without adding increased strain on your joints.
Endurance and Conditioning
Aside from the benefits surrounding strength and muscle growth, the rowing machine is a phenomenal way to increase cardio and muscular endurance (2). As an exercise that really spikes your heart rate, you can keep it well within the limits of control while also pushing your cardiovascular limit. Aerobic exercise can boost mood and overall fitness and since your heart works harder to transport blood to the body, it can increase heart strength as well.
Posture Support
While this exercise looks like you would be hunched the entire time, it actually forces you to keep good posture to maximize the benefits (3). By requiring you to sit upright, you are straightening the spine and allowing for repeated practice in good posture. Transition that posture to everyday life and your confidence and stability will improve greatly.
Solid Alternative To Other Machines
This is just a good exercise to add with other machines to diversify you workouts and not deal with the monotony of a cardio exercise. Whether you are an athlete looking for a cross-training exercise, or a gym-goer looking for a unique alternative to the treadmill, the rowing machine can be a fun way to add to your overall health.
How To Use It
There are four parts to a rowing stroke that are important for the rowing machine. The finish position is when your legs are flat, back slightly back, and the handle is just below your chest. The recovery is the movement towards the front of the machine with your arms extended and your knees slowly rising up. The catch position is with your knees fully bent up, your body over your knees, and your handle close to the cage at the front of the machine. The drive is the movement pushing back towards the finish position where you started.
This movement will start at the finish. In a slightly laid back position with the handle at your chest, push your arms away from your body, hinge at the waist while keeping a flat back, and slowly start to slide up, bending your knees as you do. Your arms will be extended in front of you the whole movement up the slide and your back will be flat and slowly beginning to make its way closer to your knees. At the catch position, your chest will be close to your knees and the handle will be out in front you with your arms still extended. As you drive back, push through the footplate while keeping a flat back engaging your lats. Once your legs are fully extended down, bring the handle back to your chest ultimately ending at the finish position.
Wrap Up
The rowing machine can be intimidating. If you are unsure of form or how to use it, it may be one machine you shy away from. But the benefits of the rowing machine are great and you could be missing out on so much potential. As an amazing full body workout for strength and endurance, it is the ultimate exercise to save time, burn calories, and see great gains in the gym. As a low-impact exercise, it will keep you healthy and stable and won’t sacrifice your other hard work. Add this to your workouts as a great supplement to any other cardio exercise and you will so glad you did.
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
Slater, Gary J.; Rice, Anthony J.; Sharpe, Ken; Tanner, Rebecca; Jenkins, David; Gore, Christopher J.; Hahn, Allan G. (2005). “Impact of Acute Weight Loss and/or Thermal Stress on Rowing Ergometer Performance”. (source)
Gee, Thomas I; Olsen, Peter D.; Berger, Nicolas J.; Golby, Jim; Thompson, Kevin G. (2011). “Strength and Conditioning Practices in Rowing”. (source)
Vasile, Simona; Cools, Joris; De Raeve, Alexandra; Malengier, Benny; Deruyck, Frank (2019). “Effect of rowing posture on body measurements and skin- sportswear interface pressure and implications on garment fit”. (source)
Dennis Wolf Looking Back: I Hated To Eat Like A Bodybuilder
[embedded content]
Dennis Wolf, now slimmed down, talks about how he hated to eat food – especially in the quantities required for bodybuilding.
Dennis Wolf is an iconic former pro bodybuilder and was also one of the featured stars of the original Generation Iron. Unfortunately, in 2016 he suffered a spinal injury required surgery and put him out of commission. He attempted a comeback in 2018 but ultimately he had to retire from the sport. Since then, Wolf has trimmed down and started focusing on entrepreneurial pursuits. In our latest GI Exclusive, Dennis Wolf talks about his current diet and how he hated to eat like a mass monster bodybuilder.
Looking at Dennis Wolf now, you probably would have never known he was once a mass monster freak competing for the Mr. Olympia title. Much like Dorian Yates before him, Wolf decided to trim down quite a bit. He came off steroids and even detailed with us previously the medical realities of retiring and coming off PEDs.
Some bodybuilder like to continue the full bodybuilding lifestyle after retirement. A big example of this is Kai Greene – which is why each and every year fans speculate he will return for a comeback. That’s why we asked Dennis Wolf – is there any aspect of the bodybuilding lifestyle he continues? Does he still have a focused diet like most bodybuilders require?
Dennis Wolf admits that he now only eats three meals a day. He still focuses on healthy meals – but doesn’t consume anywhere near the same amount of calories as he once did. In fact, he admits that he dislikes eating food in general and was often struggling as a bodybuilder to stick to the mass monster diet.
“I eat probably three times a day… Honestly I hate to eat,” Dennis Wolf stated in our interview. He continued:
“After so many years forcing yourself. I wasn’t a good eater in the beginning, you know, when I started bodybuilding. Then I developed the skill that I could eat a lot. And now, I’m kind of away from it so I don’t like food anymore. I’m not eating chicken, for example, for a month now because I am sick of it.”
Dennis Wolf goes on to explain that when you are in the thick of the sport and passionate – you train yourself mentally to enjoy the mass amounts of eating. Now that he hasn’t had to be in that mindset – his typical tastes returned. He never liked eating in massive amounts and now he can return to that natural state.
It’s an interesting admission. One that Jay Cutler has made in one of our past interviews as well. He’s claimed that bodybuilding diets are basically force feeding diets. He’s not 100% wrong – mostly depending on your own typical food habits. If you are the kind of person with a slight appetite, bodybuilding diets can be a big mental challenge.
You can watch Dennis Wolf talk in more detail about his post-retirement diet and reflections on his career by watching our latest GI Exclusive interview segment above!
5 Things You Should Never Do During Shoulder Workouts
The World on My Shoulders
Broad shoulders have been a sign of manliness and strength for centuries. Whether they’re broad or bearing the weight of the world – it seems like strong shoulders are necessary for a good foundation. So it’s no mystery that builders and laymen alike are on the constant search of the perfect pair. With so many builders wanting to see results in a short amount of time, sometimes the details of certain exercises get left out. When details are left out mistakes are made, when mistakes are made in the weight room, hospital bills go up…get my drift.
But you don’t have to go that route. We’ve comprised the top 5 mistakes we commonly see during training as well as providing some solutions. Are you a perpetrator? Read on to find out.
Going too heavy
Your body gets out of position and you do things like arching your back to compensate. Besides recruiting other muscles that should not be a part of the exercise (thus taking away from your gains); being out of position can lead to major injuries including a herniated disc.
When you’re doing exercises like the the overhead press with dumbbells (a personal favorite) you want to make sure that you’re fully under the weight and that your abs and back muscles are firm to give you that neutral spine. A slight curve in your back is fine but when you feel yourself getting out of position you should think about going down in weight. Another common exercise that people often apply too much weight is the Behind the neck Barbell press. At the bottom part of this exercise your shoulders are at their weakest point, trying to lift a massive mount of weight in such a vulnerable position can leave you susceptible to joint and muscle tears. If we’ve learned anything from crossfit (a bit of an oxymoron I know) it’s that heavy weights and bad position can make you into an internet star…but not in a good way.
Solution: If you’re sitting down, make sure your back is flat against the bench. If you’re standing up, be sure to monitor your back position and keep it as straight as possible. If this still isn’t helping – you might want to think about going down in weight.
Never Sacrifice Range of Motion
Do you think bodybuilders like Kai Greene and Fred Biggie Smalls got to be 220+ lbs of raw muscle while still pulling of dance routines that would make the average break dancer think twice by sacrificing their range of motion? We didn’t think so. Any serious bodybuilder knows that being flexible is just as important as being swole. Range of motion also adds definition to the small muscles that do slight movements which can set you apart during a competition.
Many trainers terminate single-joint movements like lateral raises and front raises when they hit roughly shoulder height. The problem with this is that the middle and anterior delts haven’t reached the ends of their range of motion, limiting the muscles and parts of the muscle being effected.
Solution: Try taking these movements even higher, as the muscles are still contracting. Some experts suggest you can go as far as 45 degrees past the horizontal plane. You can still do limited range exercises for bigger muscle groups but try incorporating smaller weight, larger range of motion exercises into your shoulder workout.
Lack of Exercise Variety
Most of your current shoulder exercises are about as stimulating to your muscles as that statement to your nervous system. We know that shoulders are probably the only muscle group you’re using just free weights or a barbell for but that doesn’t mean you have to be stuck in rut. We’ve provided some minor adjustments that can create a big change as well as some new exercises below.
Solution: The devil is in the details. Revamp your routine by trying things like changing hand position or grip. On dumbbell exercises, like side laterals, try using cables, or a machine, or going unilateral.
Alternate exercises: underhand presses (press a barbell over-head with a shoulder-width underhand grip); Arnold presses (press dumbbells from underhand at the bottom to overhand at the top); and rack military presses (press each rep from a dead stop off of power-rack supports set at chin level).
Saving The Rear Delts For Last
A common but understandable mistake, leaving the rear delts for last can cause asymmetry and rotator cuff problems down the road. We say it’s understandable because your delts are comprised of three parts, the front the middle and the rear. For most people it would make sense to train them in that order, and to be honest it’s not necessarily the order but not changing up the order that causes havoc. When you save the rear delts for last you’re usually at the lowest energy point which means they don’t get the attention they deserve. After a while this can cause your shoulders to pull forward giving you a slouched, lazy appearance.
Solution: Try training doing single-joint moves for your rear delts right after your press, when your energy level is at it’s highest. In truth, the key here is rotation. Leaving any area for last all the time will probably result in decreased size and strength and possible and as a result of that possible injury.
Neglecting Your Rotator Cuffs
This one seems like common sense yet many builders are still doing it. We know training things that you can’t see isn’t the sexiest thing for bodybuilders, but what if we told you that these 4 strap muscles work in conjunction with your delts to help stabilize the shoulder and prevent injury? Not training your cuffs can cause muscles to become imbalanced and lead to potential injury.
Solution: Try doing the internal and external exercises provided below to help strengthen your rotator cuffs.
Hold a dumbbell in your right hand and lie on the floor on your left side.
Bend your right elbow to a 90-degree angle and tuck it firmly against your side so that your palm is facing downward.
Pull your abdominals in.
Bend your left elbow and rest the side of your head in your left hand.
Keeping your right elbow glued to your side, raise your right hand as far as you comfortably can.
Slowly lower the weight back toward the floor. (This exercise is external rotation.)
After you complete all the repetitions, switch the weight to your left hand and lie on your back.
You can also do this exercise lying on one side on the bench, with your forearm hanging off the bench.
Bend your elbow so your forearm is perpendicular to the floor and your palm is facing in.
Lower your hand down and out to the side as far as you can, and then lift the weight back up. (This exercise is internal rotation.)
What do yo think of these common mistakes, have you seen anyone committing these in the gym? Have you committed these yourself? And most importantly, has this article has helped? Share your opinion below.
Will The Earthquake Bench Press Annihilate Your Chest
The search for new and improved exercises.
In the ever changing bodybuilding world there is always room for new and fresh exercises, all of them created to provide variety for the avid lifter. Everyone who’s looking to improve their bodies are always scouring the internet in hopes of finding a method of building muscle that they haven’t come across before.
Whether it’s a method that is well known or one that few have heard of, a bodybuilder, especially one who reaches a plateau, will take the time to experiment with an exercise they haven’t tried before.
Plateauing is truly a big concern for anyone looking to either shred fat or build muscle. Hitting a brick wall on your road of gains is simply not an option and can be a truly daunting mountain to climb. But the internet provides the kind of access a bodybuilder could ever want or need. If there’s an exercise out there that has yet to be discovered in the gym, the online web can surely provide.
With plenty of bodybuilders on social media showing off their progress pics, it’s no surprise that they’d share some of the exercises that provided them with their improved form. The idea is to educate the fans and bodybuilding hopefuls while showing the competition just what lengths they’ll go to in order to secure victory.
Brandon Curry is a well respected IFBB pro with a number of title wins under his belt including the Mr. Olympia 2019 title. He trains hard, he’s dedicated and he’s hungry for success. With hopes of making the improvements he needs to compete against the other monsters in the upper echelons of the open weight class, Curry is utilizing all the knowledge he possesses in order to make some drastic changes to his physique.
One method he’s using is the earthquake bench press, an exercise that looks a bit unconventional, but has been used by many strength athletes including Mark Bell. Check out Curry performing this interesting lift during his chest routine.
Do you think the earthquake press is truly helpful? Let us know in the comments below and be sure to follow Generation Iron on Facebook and Twitter.
Robert Oberst Responds To Comments Made By Arnold Schwarzenegger
Robert Oberst is the latest to comment on the recent news surrounding Arnold Schwarzenegger.
When Arnold Schwarzenegger said “screw your freedom” in an interview with CNN regarding anti-maskers, this caused quite the uproar. Schwarzenegger was commenting on people who do not wear masks during the COVID-19 pandemic and went as far as to call them “schmucks.” There have been plenty of moves made following these comments and strongman Robert Oberst was the latest to respond.
Oberst posted a video on his “American Monster Productions” YouTube page. In this video, Oberst shares his view on the comments made by Schwarzenegger and the recent moves made by different companies.
“In his kind of little upset screaming rant thing that he was doing, which seemed very, you know, for the cameras,” Oberst said.
“First, “I looked up to Arnold as a kid, grew up loving him, watching him. I met him a bunch of times he’s a very nice guy. He’s just one of my heroes. So I had no malice or anything towards him before any of this stuff or even now.”
Robert Oberst, who is a two-time World’s Strongest Man finalist, was as laid back as can be in the video and state how he felt like he was walking on eggshells when discussing this topic. Ultimately, Oberst admitted that the comments made by Arnold Schwarzenegger did not sit well with him either.
“Arnold spoke out about how he felt with certain regulations and how he doesn’t like that some people don’t like being regulated so much. And that some people don’t like millionaires and billionaires telling them what to do right before they do the opposite and have private parties with hundreds of thousands of people and travel overseas to do huge engagements as Arnold is doing these next couple of weeks,” Oberst said.
“Then also going further than that and specifically speaking to those people and saying “screw your freedom” doesn’t sit well with a lot of people.”
It has become the opinion of many that Schwarzenegger’s comments were taken out of context. The video has been seen by many and the context is clear. This is why different organizations have made decisions regarding Arnold and his events.
It began with REDCON1, who has been one of the top sponsors of the Arnold Classic for years. CEO Aaron Singerman recently announced that the company will no longer be a sponsor for the Arnold Classic or any other of his events. Brian Shaw also made a move when he removed posters of Schwarzenegger from his gym.
“I’m fully 100 million percent behind Brian Shaw. I don’t think there’s any room for people that don’t respect other people’s beliefs and other people’s values,” Oberst said.
“It’s the only country that offers something else. The only country that exists, even to this day, with the freedoms that we are born with. A lot of people hold that in high regard and I am one of them. And I’m proud that Brian Shaw is one of them and I’m proud that REDCON1 is also one of them.”
Robert Oberst ended his video by expressing his love for this country and thanking those who have fought for and died for freedom.
It has been over a week now since Arnold Schwarzenegger made his initial comments. This is clearly an issue that is not going to go away easily and one that has caused some action already. It will be interesting to see how it plays out moving forward.
For more news and updates, follow Generation Iron on Facebook, Twitter, and Instagram.
2021 IFBB Nashville Fit Show Results
Jennifer Dorie wins Bikini at the 2021 IFBB Nashville Fit Show.
The 2021 IFBB Nashville Fit Show took place on Saturday in Nashville. Competitors took the stage at this qualifier looking to punch a ticket to the 2021 Olympia, which will be held from Oct. 7-10 in Orlando. Jennifer Dorie finished with the victory in the Bikini division.
This show consisted of IFBB athletes in the Bikini and Bikini Pro Masters 35+ division. Heading into the event, the Bikini division was highlighted by competitors such as Cristobalina Pajares and Ivanna Escandar Fernandez. They were able to finish in the top four with Dorie taking home the prize.
Dorie has been a force in the Bikini division. She now has 13 top-five finishes, seven top-two finishes, and two victories. Her last win came at the 2020 Tampa Pro. Dorie has earned her qualification to the biggest event of the year and she will have a chance to finish near the top once again.
There were two divisions at the Nashville Fit Show where winners were vying for a qualification to the Olympia. The full results have now been announced. Check out our full breakdown of the 2021 IFBB Nashville Fit Show results below.
2021 Nashville Fit Show: All Division Winners
A quick breakdown of the winners in each division from the 2021 Nashville Fit Show. All winners are now automatically qualified to compete in the Olympia 2021.
Bikini: Jennifer Dorie
Bikini Pro Masters 35+: Niccole Guggia
2021 Nashville Fit Show Breakdown
Bikini
First Place – Jennifer Dorie
Second Place – Cristobalina Pajares
Third Place – Vania Auguste
Fourth Place – Ivanna Escandar Fernandez
Fifth Place – Carolina Collazos
Sixth Place – Breena Martinez
Bikini Masters 35+
First Place – Niccole Guggia
Second Place – Ky Moore
Third Place – Miriam Jenkins
Fourth Place – Wendy Massey
Fifth Place – Denis Mireles
Sixth Place – Shammara Abdul-Khaaliq
Official Score Cards
Generation Iron wishes to congratulate all the great athletes who earned a win at the IFBB 2021 Nashville Fit Show. 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.
4 Golden Rules You Need To Follow To Lift For Decades Injury-Free
Follow These Four Rules To Train Injury-Free
The gym isn’t the safest of places to be in, especially if you want to lift for decades to come. If you’re a gym frequent, you need to be careful around the unforgiving iron. A little carelessness inside the iron paradise can cause a big injury.
An injury can be a major setback as it can rule you out for a long time. Not being able to train might sound like a life sentence to a pro or someone on a deadline. Follow these four rules if you want to train injury-free.
Learn The Right Form
To remain injury-free, you need to get the basics right. Some people make the mistake of joining a gym and head straight to the weight room without learning the right way to perform the exercises.
While it’s impossible to eliminate the chances of an injury while training, you can take the necessary steps to bring down the probability of suffering a setback. Once you learn the right form of performing the exercises, you can carry on the right approach to when you lift heavier weights.
If you start on the wrong foot, there are higher chances of getting hurt and it might take a long time for you to unlearn the wrong ways. Focus on learning the basics, and the weights will come later.
Drop Your Ego At The Entrance
The infamous gym fail videos are mostly the result of inflated egos. Letting your ego get the better of you in the weight room can cause more harm than good. If your goal is to build muscle, you should focus on the muscle contractions and mind-muscle connection more than the amount of weight on the bar.
For some people, the amount of weights they can lift is directly proportional to their self-esteem. While a few people lift heavier than they correctly can to feel good about themselves, the others do so to impress someone – mostly a girl.
Drop your ego at the front door while entering the iron paradise and don’t be reluctant to ask for a spot when you might need it. Performing an exercise with lesser weight is better than watching your gym fail video go viral on YouTube and Instagram while lying in a hospital bed.
Warm-Up Before Training
Numerous people make the mistake of heading straight for the dumbbells as soon as they step into the gym. Some of these people consider warm-ups to be a waste of their time. If you’re serious about training, warming-up should be a ritual before starting your workouts.
Stretching and warming-up before a workout help relax and pump blood into your muscles. Spending 15-20 minutes on warming-up before your working sets can dramatically reduce the chances of an injury.
Use Lifting Gear
There has been some widespread craze of “raw lifting” by gym bros around the world. Raw lifting includes not using any assistive gear while you lift heavy weights. The gym bros try to overdo lifting heavy by lifting heavy – raw.
Using assistive gear like a weightlifting belt, wrist and knee wraps can drastically reduce the chances of an injury. Apart from the reducing possibility of an injury, the gym gear can help you better target your muscles as they reduce the involvement of the secondary muscles.
Header image courtesy of Envato Elements
Have you ever been injured in the gym?
Let us know in the comments below. Also, be sure to follow Generation Iron on Facebook, Twitter, and Instagram.
These are the Most Ripped WWE Superstars
Ripped to the bones WWE Superstars
WWE is one of the most well-recognized entertainment brands in the world. The WWE athletes go above and beyond to entertain the franchise viewers. Most of the stunts which the WWE athletes perform need them to be in the best physical condition.
The WWE superstars spend countless hours in the weight room training for their fights. Some of the superstars have peak muscle conditioning and can give the pro bodybuilders a run for their money.
Triple H
Triple H is a WWE veteran and has been around the wrestling scene for a long time. Paul ‘Triple H’ Levesque has been in shape since the starting of his career and shows no signs of slowing down.
John Cena
Cena arguably has one of the biggest following in the WWE. John takes his fitness seriously and has his own gym. Before joining WWE and all the fame, Cena was a trainer at the Gold’s Gym, Venice beach.
Sheamus
Sheamus has earned a name for himself for being a ruthless competitor. The Celtic warrior has muscle mass and definition which could put many bodybuilders to shame. Sheamus has a well proportionate physique and would score well if he stepped onto a bodybuilding stage.
Cesaro
Joining Sheamus on this list is his current tag team partner, Cesaro. Cesaro is probably pound-for-pound the strongest man in the WWE. Follow him on Instagram to see him move some heavyweights.
Jinder Mahal
Jinder Mahal has quickly risen ranks from being a jobber at Raw to being the WWE champion on SmackDown. Mahal’s talent and stunning physique set him apart from his competition.
Scott Steiner
Scott Steiner aka Big Poppa Pump is one of the first WWE athletes to have a ripped physique. Steiner was famous for his peaking biceps and a chiseled upper body. Scott confirmed that women love men with big muscles.
The Rock
The Rock is probably the most celebrated WWE superstar. Dwayne “The Rock” Johnson has gone through many transformations in the recent years. The Rock’s new transformation is always better than the previous one. The Rock is known to have one of the most intense work ethics.
Batista
Batista dominates the WWE ring every time he walks into it. Batista earned the name “The Animal” for his relentless intensity inside the squared circle. Batista has since moved into Hollywood and features in films like Guardians of the Galaxy, Spectre, etc.
The Ultimate Warrior
The Ultimate Warrior was ripped before it was in trend. The electrifying presence of the Ultimate Warrior and a chiseled physique made him a crowd favorite. James Hellwig aka The Ultimate Warrior passed away soon after giving a heartfelt WWE hall of fame induction speech.
Who is your favorite WWE superstar?
Let us know in the comments below. Also, be sure to follow Generation Iron on Facebook and Twitter.
*Images courtesy of Instagram
This is How You’re Stopping Yourself From Building Muscle
Avoid These Things to Build Muscle Mass
Going to the gym six days a week doesn’t guarantee you’ll build muscle mass. Without even knowing it, you might be doing a few things which could be acting as hurdles between you and your dream physique.
You build muscle when you do a series of right things. Going out of line in a single aspect can negatively affect your gains. In this article, we’ll be listing out five ways you could be stopping yourself from building muscle.
Lack of Recovery
Some people wear the “4-hour sleep a night” tag with pride. If your goal is to build muscle mass, you can’t afford to have anywhere less than seven hours of sleep every night. Your body recovers and puts on muscle size while you’re in deep sleep.
If you face sore muscles too often and can’t seem to recover from your workouts, you should consider using supplements to aid your recovery. Massages, stretching, Epsom salt baths are other effective recovery methods.
Generic Diet Plan
Following a custom diet plan is indispensable when it comes to building muscle mass. You can’t solely rely on making the right decisions when it comes to your daily meals. You should design a diet plan while keeping your daily calorie and macros goals in mind.
Getting professional help if you can’t build your diet plan can save you a lot of effort and time. For your diet plan to be sustainable, make sure it fits into your lifestyle so that you don’t have to make big sacrifices and adjustments to follow it.
Overtraining
When people don’t see results, they push harder, and it might do more harm than good. Overtraining can take a toll on your CNS (central nervous system) and can hamper your immune system.
If you take too long to recover from your workouts, chances are you might be in an overtrained state. Stopping training will be your best bet in situations like these until you get back on track.
Not Following A Customized Workout Plan
Most people take their workout programs too lightly and are happy following the free workout plans they can find online. You need to remember that no two people have the same genetics or muscle maturity.
Everyone has their strengths and weakness, and you need to device a workout program which works on building your weaker muscle group and polishes your strengths. Getting a customized diet plan will pay dividends in the long run.
Alcohol
If you’re on a timeline, drinking alcohol can act as a setback. As soon as you have a glass of your favorite poison, your body treats it just like that, a glass of poison. On alcohol consumption, your body slows down your metabolism and ramps up the fat storage in your body.
Alcohol is a source of empty calories and does nothing more than add layers of fat on your body. So, if you want to do a transformation, you might want to take your drinking down a notch or two.
Are you committing any of these sins? 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