Tag: nEWS
WATCH: The Stoltman Brothers Attack A 20,000-Calorie Breakfast Challenge
The Stoltman brothers took down a meal that only strongmen could handle.
The different diet plans that athletes use are always amazing to see. Whether it is basketball or football, all athletes train and eat their meals in different ways. When it comes to bodybuilding and strongman, these diets take on a new meaning. The Stoltman Brother took down a breakfast challenge that show what these athletes can really put down.
Both Tom and Luke Stoltman sat down at the Hillhead Cafe in Tornagrain, Scotland looking to eat everything on the breakfast menu — and they did. The brothers made sure to order one of everything on the menu and it added up to around 20,000 calories.
The Stoltman Brothers were the first to try the menu from some of the best cooks in the world. The impressive feat of eating began strong for the brothers but you can see the difficulty as they continued on in the video.
So, What Did The Stoltman Brothers Eat?
The long morning of eating for Tom and Luke Stoltman began with a vegetarian bowl made of granola, yogurt, summer berries, and lemon curd. This menu item is known as the Summer Breakfast Bowl. The Stoltman Brothers followed this up with buttermilk pancakes made of smoked bacon, soft cheese, blueberries and topped with maple syrup.
“I think these are the best pancakes I have ever had,” Luke Stoltman said.
The meal continued with fish and eggs. It was a highland salmon mixed with avocado, scrambled eggs, and dill.
“Calorie wise, I think this menu probably equates to around 20,000 calories. I think we can do it. So far, I am feeling good,” Luke Stoltman said.
At this point, there were two meals left for the Stoltman Brothers. The penultimate meal was the “Tornagrain.” This was made up of black pudding, packed eggs, mushrooms, and bacon. The full recipe was not disclose. Finally, Tom and Luke Stoltman enjoyed the sharing platter. This was made up of two bowls of oats with strawberries, pancakes, and granola bars with raspberries.
The Stoltman Brothers continue to be two of the top strongmen in the world and it is because of their dedication and preparation to the sport. With insane meals like this one, it is clear that they have plenty of calories coming in to feed the machines.
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Chris Bumstead Hits 140Lb Dumbbell Shoulder Press PR in Off Season Training
Chris Bumstead shows incredible strength in recent shoulder training.
Classic Physique Olympia champion Chris Bumstead recently broke a personal record with 140lb dumbbell shoulder press. The reigning Olympia champion showed supreme strength in a recent training session ahead of the 2022 show.
Looking to defend his Classic Physique Olympia title once again, Chris Bumstead has been pulling out all stops in training. From consuming specific muscle building meals to taking stem cells to help heal his body, Bumstead has been doing everything in his power to ensure that he will once again be classic physique king. This mindset is also translating over to his training.
Strength is on the up, body feelin good, still working on not being a skinny b****.Last nights chest workout:– Dumbbell Press: 2 working sets, 8-10 reps.– Dumbbell Flies: 2 working sets, 8-10 reps.– Chest Press Machine: 2 working sets, drop set on both. Start second set on same weight as drop set from first set.– Pec Deck: 3 working sets, ~15 reps.– Push Ups: 2 sets, to failure.
In order to build new muscle and bring something new to the table at the 2022 Olympia, Chris Bumstead is pushing himself in his offseason training. As such, the reigning classic physique Champion has set a new personal record in the dumbbell shoulder press.
In a recent video uploaded to his YouTube channel, Chris Bumstead showcased a full shoulder workout that saw the Olympia champion soar to new heights. Below is the full list of his shoulder workout.
Full Shoulder Workout
Dumbbell Shoulder Press
“I will train shoulder press, like 140 pounds. We’ll see. I feel like I can do it. If you believe, you can achieve.”
It was clear from this statement that Chris Bumstead was looking to push himself harder during his training. It clearly paid off.
“Three weeks into my off-season hitting PRs in shoulder press… shoulders feel good.”
Machine Shoulder Press
Bumstead moved on to the machine shoulder press where he stated that he’s working on volume. The more training you do the more volume you’ll need to see continued progress.
“Alright, so, new routine. I’m trying to do more volume, so I did really heavy two sets of shoulder press and just one set here. Now, I’m going to do a slow-drop set, I guess you could call it – four, three, two, one. I’m going to do a 30-second rest between the four plates and three plates. 20-second rest between the three and the two, and 10-second rest between the two and the one. I’m just going to do a drop set where I move a little slower and try to get a little volume in here.”
Dumbbell Lateral Raise w/ Single-Arm Cable Rear Delt Fly Superset
Chris Bumstead goes on to state that he’s five pounds away from being the heaviest he’s ever been. It appears that the goal is to put on more mass ahead of the 2022 Olympia.
“Still skinny, but we’re getting somewhere. I was 259 [lbs] this morning. So, weight’s coming back. I feel like if I put on five more pounds, I’ll be at the heaviest I’ve ever been. This is the leanest I’ve been in an off-season.”
Machine Lateral Raise w/ Reverse Pec Deck Fly Superset
Captain’s Chair Leg Raise
“If anyone has any tips on how to do abs, please let me know. I just did two sets of 10 and the cramp I get in my abs, it literally curls in and sticks out.”
See the full shoulder workout here.
What do you think of Chris Bumstead crushing shoulder training?
Brian Shaw Leg Presses 2,000-Pound Car Ahead Of New Event In 2022 Shaw Classic
Brian Shaw will introduce the car leg press during the 2022 Shaw Classic.
The Shaw Classic has arrived and is only growing from here. This year will mark the third rendition of the event and there is plenty of hype entering the event. The 2022 Shaw Classic is set to take place on Aug. 13-14 in Loveland, CO. During the event, Brian Shaw decided to add a new event where competitors will have to leg press a car for reps.
Brian Shaw did not want to add the event without trying it for himself. He shared a video to his YouTube page where he is seen completing reps with a 2,000-pound car. He begins by lifting the car as it is loaded onto the machine. Shaw angled the lift to 35 degrees in order to make it comfortable to lifters.
“The car is heavy, very heavy, and I want this to be doable… We are going to modify the leg press to change the leg press a little bit. The weight is still going to be incredibly difficult, but it’s meant to be a challenge,” Shaw explains.
Brian Shaw Continues To Grow His Classic
Brian Shaw is a four-time champion of the World’s Strongest Man competition. He abs won the inaugural Shaw Classic back in 2020, before Trey Mitchell was victorious last year. The full event list was released and many were interested in this new car leg press.
“Now that is a Strongman event. It is quite literally everything that I pictured this event being… There is no way you can look at that and say that it’s not awesome.”
Cars are not new when it comes to strongman events. The historical side of it has the car walk and truck pull as some of the most exciting events in competition. Athletes have to use strength in different ways to lift a car and walk with it. This requires balance and stability, along with incredible strength.
Brian Shaw is excited about adding the car leg press to the list of events at the 2022 Shaw Classic. This event will take place on the second day of action from Colorado.
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Former 212 Olympia Champion Kamal Elgargni To Enter 2022 Tampa Pro and 2022 Texas Pro In Open Bodybuilding
Kamal Elgargni will take a step up in divisions when he competes as an Open bodybuilder.
Kamal Elgargni is just three years removed from his Olympia 212 title back in 2019. Now, he has announced that he will take a step up in divisions and compete in Men’s Open. Elgargni will try his luck during the 2022 Tampa Pro and 2022 Texas Pro.
Elgargni made the official announcement on Tuesday during an interview on a live video on the BP Sports Instagram account.
“I feel really, really good and I’m excited with what I’m going to bring to the stage at both contests,” Elgargni said.
The Tampa Pro is scheduled to take place in Tampa on Aug. 6. The Texas Pro will take place one weeks later in Irving, TX on Aug. 12-13.
Can Kamal Elgargni Win In Men’s Open?
Kamal Elgargni shared that he currently weighs 224 pounds. There is not much time before the competitions begin and he did not reveal what weight he plans to enter. The full rosters for these events have not been released but they are usually shows with some elite competition.
This would not be the first time that a 212 competitor attempts to make the jump to Men’s Open. Of course, Shaun Clarida was able to make the switch and win the Legion Sports Fest back in October. He will now have a chance to compete at the Olympia as an Open bodybuilder. Clarida is also qualified in 212 but will not have the option to compete in both.
Derek Lunsford is looking like the next athlete that will officially make the jump. He is the reigning 212 Olympia champion but has put on tremendous size this offseason. It is unlikely he will make it back down to 212 and could be training for Men’s Open. Elgargni is another former 212 Olympia champion looking to find success at the next level.
Kamal Elgargni is qualified for the Olympia for the duration of his career since he is a past champion. It is unclear if he will attempt to make it back down to this eight before December — or if he plans to show up at the Olympia at all. Either way, he will have a chance to show what he can do at 50 years old.
Iain Valliere is the reigning champion at both the Texas Pro and Tampa Pro, having won both shows on back-to-back weekends. This is what Elgargni would be trying to accomplish with his return to the stage.
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2022 INBA PNBA Pro/Am International Iron Man Magazine Championships: Preview
The 2022 INBA PNBA Pro/Am International Iron Man Magazine Championships show takes place this weekend!
The 2022 International Natural Bodybuilding Association (INBA)/Professional Natural Bodybuilding Association (PNBA) Pro/Am International Iron Man Magazine Championships show commences this upcoming weekend, July 30, 2022, in Hermosa Beach, CA.
2022 INBA PNBA Pro/Am International Iron Man Magazine Championships is a big INBA PNBA show, and competitors are vying for a spot at 2022 Natural Olympia. The INBA PNBA released a statement highlighting the event on social media. They stated:
“4 Days Out! IRON MAN MAGAZINE PRO/AM INTERNATIONAL BODYBUILDING CHAMPIONSHIPS
Date: July 30th
Open To Professional & Amateur Athletes From Other Organizations
Up To 15,000 Cash & Prizes Awarded
All First Place Professional Winners Will Be Featured In The Next Issue Of IRON MAN MAGAZINE!
Natural Olympia Qualifier for Professional & Amateur Athletes
@generationiron Coverage
Drug Tested with WADA Labs (Olympic Level Testing)
AND MORE!
Location: Hermosa Beach CA,
Community Theatre 710 Pier Ave, 90254
For more information visit ironmanmagazine.com or naturalbodybuilding.com”
The INBA PNBA’s Instagram post below includes a highlight clip of the Iron Man Magazine competition.
INBA PNBA Pro/Am International Iron Man Magazine Championships
The Iron Man Magazine show is one of the INBA PNBA’s more significant events. Additionally, some top INBA PNBA athletes with good standing with the league have multi-media contracts with Iron Man Magazine (and Generation Iron and INBA PNBA). Below is a list of a few of the multi-media contract athletes:
Adrian Pietraiu
2018 PNBA Athlete of the Year
2020 Hall of Fame Inductee
Philip Ricardo Jr.
2019, 2015, 2008, 2007 Natural Olympia Men’s Bodybuilding Champion
2021 Natural Olympia Men’s Bodybuilding Grand Masters Champion
William Long
3x Natural Olympia Men’s Physique champ
PNBA Hall of Fame Inducteee
Brandon Lirio
2x World Champion
2x Natural Univers Champion
PNBA Hall of Fame
The INBA PNBA Pro/Am International Iron Man Magzine Championships is open to amateur (INBA) and professional (PNBA) athletes. Winners will receive up to $15,000 in cash and prizes, and first-place winners will be featured in the next edition of Iron Man Magazine. Also, contenders will earn a chance to qualify for Natural Olympia.
Of course, all show participants are drug tested with the World Anti-Doping Agency (WADA) labs. However, WADA only uses state-of-the-art drug testing procedures. And any competitor who fails a drug test will be stripped of any title and prizes he/she may receive. Plus, they’ll be placed in the Hall of Shame.
Natural Olympia
Denny Kakos founded the PNBA in 1990 because he wanted to create an organization for professional natural bodybuilders that gave out quality awards. Later, he expanded the PNBA to the INBA in 1994 to unite countries and expand natural bodybuilding globally.
Natural Olympia is the Super Bowl of natural bodybuilding competitions. And in the natural bodybuilding world, it’s equivalent to Mr. Olympia of the International Federation of Bodybuilding ad Fitness (IFBB) Pro league.
The 2022 Men’s Bodybuilding Natural Olympia winner will earn a spot on the list of Natural Olympia winners. The earliest winner dated back to John Hansen in 1998.
Generation Iron will cover the 2022 INBA PNBA Pro/Am Iron Man Magazine competition. So follow us on Instagram, Facebook, and Twitter to stay tuned!
Arnold Schwarzenegger Says Bodybuilding Is “Too Competitive” With Size: ‘They’re Taking More And More Stuff, Sometimes It Kills People’
Arnold Schwarzenegger continues to speak out on the current state of bodybuilding.
Arnold Schwarzenegger has been successful in many avenues over the course of his life. It began when he made a name for himself on the bodybuilding stage and is still known as the best to ever do it. Recently, the seven-time Olympia champion has spoken out about some of the dangers in the sport. This includes an obsession with size and how dangerous it can be.
There has been many bodybuilding deaths over the last year that have hit the sport hard. Shawn Rhoden and George Peterson passed away suddenly at the end of 2021. Cedric McMillan also died in April due to heart complications. In a recent interview with Insider, Schwarzenegger claims that athletes are becoming “too obsessed” with size.
“They have taken it, in my opinion, too far. It has gotten too competitive. They’re gonna take more and more stuff that they’re not supposed to, and sometimes it kills people.”
Arnold Schwarzenegger Touches On Competitors Interest In “Size, Size, Size”
Arnold Schwarzenegger joined Insider over a Zoom call to discuss some topics in the sport. Schwarzenegger remains an influential voice around bodybuilding and continues to focus on his own health to this day.
READ MORE: Bodybuilders Are Dying: An Investigation Into Modern Bodybuilding, Health, & PED Use
Schwarzenegger became known for his freakish physique and incredible strength at a young age. Now, he explained how the weight continues to rise in the gym and competitors are doing more harm than good.
“The more extreme it gets and the more competitive the top athletes get, the more they are lifting weights that the body was not meant for,” Schwarzenegger said.
The use of steroids is obviously common in bodybuilding and compared with heavy weight, competitors are able to build championship physiques. But at what cost? This has been the discussion over the last year.
Arnold Schwarzenegger reiterated the health risks around the substances that are being taken.
“Sometimes they are taking drugs that are damaging for their health and are making them so strong that the tendons and bones were not meant for that weight, so then it gets into a really dangerous situation.”
Arnold Schwarzenegger made sure to state that there are plenty of dangers in other sports as well. He used skiing as an example. While it might be a recreational activity for some to do during a vacation, competitive skiing is fast-paced and could be dangerous at times.
Schwarzenegger also believes that the overall benefits of bodybuilding “have been tremendous” around the world. The interest in physical fitness and development of the industry has been huge over the last 50 years.
“There’s a gym in every hotel, every YMCA, every sports club, every university, every college, every high school, every police station, every fire station, every military base, I mean, everywhere.”
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Chris Hemsworth Shares Massive Biceps in Thor: Love and Thunder Behind The Scenes Photo
Chris Hemworth shows off some Thor level bicep gains.
In a recent post to his social media, Chris Hemsworth shared an hilarious photo from Thor: Love and Thunder that shows off his massive biceps. Known for his sense of humor, Hemsworth posted a behind the scenes photo with a film crew member that showcases his comedic side. The photo also gives you a sense of how much work Hemsworth puts in to transform into the Thor character.
Like most other actors who take on superhero roles, Chris Hemsworth has worked hard in the gym to attain an incredible physique. Already an athletic and active individual, Hemsworth takes his training up a notch when he wants to portray Thor in the MCU series of films. The level of dedication necessary to prepare for these roles is immense. One must treat it as if they’re getting ready for, say, a bodybuilding competition. Not only do they have to memorize their lines and put on a strong acting performance, they must also essentially become pro athletes in their prep.
We can see that Chris Hemsworth takes his role as Thor seriously just based on the amount of hours he spends in physical preparation. In order to live up to the comic book depiction of the God of Thunder, Hemsworth engages in a grueling prep.
Super set your weighted exercise with a bodyweight movement to ramp up the intensity on your next session @centrfit
DB Floor press x12
Push up x8
Rest 20 sec
DB Double squat x10
Squat x8
Rest 20 sec
DB Skull crushers x12
Tricep push up x5
Rest 20 sec
DB Reverse lunge to curl x12
Jump lunges x8
Rest 20 sec
DB Deadlift x12
Burpee x8
4 rounds total good luck ??
Superhero Level Biceps
In a behind the scenes photo from Thor: Love and Thunder, Chris Hemsworth shows off his impressive physique. In a pretty funny post on Instagram, Hemsworth showcases his impressive biceps.
People always ask me for training advice and I’ve learnt it’s easier to show them rather than tell them. Here I’m demonstrating one of my favourite exercises. It’s called crack the nut.
What do you think of Chris Hemsworth and his physique for Thor: Love and Thunder?
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News and Editorial Writer at Generation Iron, Jonathan Salmon is a writer, martial arts instructor, and geek culture enthusiast. Check out his YouTube, Instagram, Twitter, Facebook, and Sound Cloud for in-depth MMA analysis.
King Kamali Believes Derek Lunsford Would “Look Small” Against The Top Five In Open Bodybuilding
King Kamali weighed in on how Derek Lunsford would look compared to the other elite competitors in Men’s Open.
It has been weeks now since the conversation began about Derek Lunsford moving to Open bodybuilding. The speculation began when he appeared as a guest poser at the 2022 Pittsburgh Pro next to some of the elite competitors in Men’s Open. This made many believe that he could hold his own if he made the switch. King Kamali is not one of those believers when it comes to Lunsford against the top five.
Lunsford was able to get over the hump during the 2021 Olympia and take home the 212 title. He had been vying for this honor for years and was finally able to reach the pinnacle. Now, it seems as though he has put on more muscle mass this offseason. This has many in the sport doubting his chance at defending his title in 212 this year, including Olympia President Dan Solomon.
READ MORE: Dan Solomon Claims Derek Lunsford Might Not Be In Olympia Without Special Invitation
Derek Lunsford might need a special invitation to compete in Open bodybuilding at this year’s Olympia. Big Ramy received this invitation prior to his title in 2020. He did not earn enough qualification points to make it that way and was given an invitation by the committee. This might be the way that Lunsford needs to work it as well.
It is unknown if Lunsford will ultimately receive this invitation but there is still time. It is clear that he is training for Men’s Open but would he be able to sneak into the top five?
King Kamali Believes Derek Lunsford Would Be Behind Many Competitors
Recently, Nick Walker joined Fouad Abiad on his podcast and discussed the status of Derek Lunsford. Walker finished fifth at the Olympia last year and believes he can climb the leaderboard further. When discussing Lunsford, Walker claimed that he might be able to make the top five. Walker even said that Lunsford could beat him in the future but not this year.
King Kamali went in depth about different competitors that would still finish ahead of Lunsford in Men’s Open.
“I’m just saying that there is going to be a few guys in trouble. So, he can’t beat Hadi. He can’t beat, I don’t think he can beat Ramy if Ramy is in shape. I don’t know, I don think he will beat Brandon if Brandon is in shape but I think he fares very well with all the other guys,” King Kamali explained.
King Kamali then used a quote from Dorian Yates to compare to Lunsford’s situation. Yates was told that if Nasser El Sonbaty built his back that he would lose. Yates responded and said “he’s been training for 18 years. What makes you think he’s going to get a back in one year?”
“Derek is a fantastic bodybuilder. He looks great. Great symmetry. He’s made some great improvements, okay?”
“When he stands next to the top five guys in the Open class of the Olympia, he’s king to look small.”
Where it stands right now, it seems as though Derek Lunsford moving to Men’s Open is not a case of if but when it will happen. When Lunsford decides to make the jump, there will be plenty of eyes on his first show at the next level.
For more news and updates, follow Generation Iron on Facebook, Twitter, and Instagram.
INBA Neka Anderson’s Breathtaking Natural Bodybuilding Transformation
Images via Instagram @whitesweet_chyna
INBA athlete Neka Anderson’s inspiring natural bodybuilding transformation
International Natural Bodybuilding Association (INBA) athlete Neka Anderson underwent a sensational natural bodybuilding transformation. Anderson uploaded her transformation to Instagram.
Neka Anderson recently entered a natural bodybuilding competition after completely transforming her physique and expressed her gratitude for the long journey she’s been through. Anderson said:
“I’VE BEEN ON A HIGH CLOUD FOR A COUPLE OF WEEKS NOW THINKING TO MYSELF LIKE..DAMN I DID THAT
TEARS BEEN FLOWING ALL DAY, GOD YOU CLEARED MY VISION SO THIS CAN HAPPEN? YOU CLEAR MY VISION TO SHOW ME IN ORDER TO BE GREAT YOU HAVE TO BE AND DO THAT 1% THAT OTHERS NOT WILLING TO DO
I’M SO PROUD OF ME, IM IN LOVE WITH ME, I KNOW WHAT MY SOUL LOVE
YESTERDAY WAS A MAJOR MILESTONE FOR ME, IM STILL SPEECHLESS. SHOUT OUT TO MY AMAZING COACHES WHO STAY WITH ME AND ON ME DAILY AND CONSTANTLY @trainwithtrina, @ms_fit_tiff, ANTHONY.
PROUD AND THANKFUL TO SAY MY CUSTOM BIKINI SUIT WAS SPONSORED BY TWT AND MADE BY @angelcompetitionbikinis @enhancedbyana ON THE BEAT, @tanningbyshawnjohnFOR THE BODY TAN SHOUT OUT TO THE CHAMP @kayrowling FOR ALL THE POSING SESSIONS SHOUT OUT TO MY FRIENDS AND FAMILY THAT ALWAYS SUPPORTS ME
THIS IS A REMINDER THAT GOD STILL DO MIRACLES FOR THOSE WHO BELIEVE. GIRL GET UP AND MAKE HELL NERVOUS”
You can see her full transformation below:
Neka Anderson has other transformation photos on her Instagram as well.
Natural Olympia Champ Kayla Rowling’s Support
Professional Natural Bodybuilding Association (PNBA) Natural Olympia champ Kayla Rowling helped Neka Anderson with posing sessions and was there to support Anderson at her bodybuilding show. Rowling uploaded a photo of her and Anderson on social media and stated:
“I am beyond proud of my client and teammate @whitesweet_chyna
Your transformation amazes and inspires me, deeply. It was such a treat to see you on stage
Every session Neka improved and so did her body!! Not to mention her absolute beast of a training mentality. I witnessed greatness first hand and had chills backstage watching her move with so much love and light. Congratulations girl and enjoy some food. I can’t wait to see where you take all this confidence next! the sky is the limit!”
Natural Bodybuilding Transformations
Natural bodybuilding has seen numerous transformations in aspiring athletes. For example, INBA athlete Jacqueline Murphy went from weighing almost 300 lbs to racking up dozens of bodybuilding medals.
The INBA PNBA league has been an outlet for competitors to naturally build their strongest, most powerful physique. In addition, athletes get to display their incredible bodies and transformation on stage and build genuine camaraderie, where athletes support each other and lift each other.
The beautiful thing about natural bodybuilding is that it can build you a fantastic physique healthily and sustainably for longevity. For instance, PNBA athlete Adrian Pietrariu showcased his 21-year natural bodybuilding transformation. And PNBA athlete Chad Martin has been competing in natural bodybuilding for decades, hoping to enter his 19th Natural Olympia show this year.
Here’s an article on everything you need to know about how natural bodybuilders eat and train.
Follow us on Instagram, Facebook, and Twitter for more inspirational natural bodybuilding transformations!
Hunter Labrada Shares His Intense Muscle Building Arm Day Routine
Hunter Labarada shares epic arm day workout.
Popular bodybuilder Hunter Labrada recently shared his epic arm day training. The top five bodybuilder in the world, Labrada hopes to bring something new and improved to the 2022 Olympia stage.
As the 2022 Olympia draws near, Hunter Labrada continues to push himself in the gym. Looking to bring a new level of musculature and conditioning to the stage, liberate has doubled down on his training. The top five bodybuilder shows no signs of slowing down and has even packed on a generous amount of size to his frame. If he hopes to once again out duel Nick Walker and break into the top three, Labrada understands that putting on more mass is a must.
As such Hunter Labrada has taken his arm day training to a whole new level. The top five bodybuilder shared his routine with the masses in a recent YouTube video. It’s clear that Labrada is looking impressive ahead of the 2022 Olympia and with this routine he’s sure to dominate in the arms department.
Hunter Labrada Full Arm Day Workout
Dumbbell Preacher Curl
One of the top bicep building exercises, Hunter Labrada starts off with the preacher curl. Labrada offers pointers on how to make this exercise work for you.
“Couple of things you got to keep in mind about this exercise. You want to keep your upper arm smashed into this [slanted surface]. What you don’t want to do is make your elbow like a fulcrum point and have your whole shoulder off of it. [You] want to think about keeping basically your entire humerus actively pulled back.”
“Second thing you want to keep in mind is we want to have the armpit of your elbow [bicep tendon] always facing up, straight up. So, 12 o’clock. I really pay a lot of attention to getting my body positioned to where everything is lined up — shoulder, elbow, wrist, all in a straight line.”
“Bottom of the exercise, we’re going to stretch as far as we can while keeping the bicep active.”
Cuff Triceps Extension
Next Hunter Labrada moved on to working his triceps. With the cuff triceps extensions Labrada showcases a number of ways he performs the movement: bilateral and unilateral.
“I’d recommend doing them [bilateral] until you get really strong at them. And then, I’ll show you the way I’ve started doing it. Probably in the last six months or so the load got heavy enough that it wasn’t really working doing both arms at the same time.”
Bilateral
“The biggest thing for this is obviously we’ll have them cross. Having them cross really affords us proper joint alignment. You’ll see the cables running down my shoulder, elbow, and wrist as I extend. The biggest things you want to keep in mind in this are — you want to keep your shoulders down and back. Your scapula is retracted throughout this whole movement, and you want to think about this simple elbow flexion. Only jab if your tricep is to extend your elbow. So, the more flexion you put in it, the farther it has to extend under greater weight.”
Unilateral
“The only difference, obviously, is you’re going to be doing one arm at a time, and you’re going to be angling your body to make up the cable alignment because you’re not standing in the middle, and the angle isn’t there.”
Chest-Supported Cable Biceps Curl
Hunter Labrada switched back to the other side of his arms, once again working his biceps. The chest-supported cable biceps curls allow for isolation on the muscle.
“Couple of things with the exercise. You know, if you’re going to do it chest-supported, how far do you wanna have the bench scooted up? You want to have the bench scoot up, or you know, if you’re not going to use the bench, you’re just doing to stand because that isn’t a bad option either. You want to be far enough forward for your upper arm. Just pull back like 10 to 15 degrees. You don’t need it like way back.”
Seated Triceps Overhead Cable Cuff Extension
“I really like these. You know, they’re really stable. You’re really able to lock everything in and maximize elbow flexion.”
To see the full Hunter Labrada arm day workout click here.
What do you think of Hunter Labrada’s epic arm day training?
For more news and updates, follow Generation Iron on Facebook, Twitter, and Instagram.
News and Editorial Writer at Generation Iron, Jonathan Salmon is a writer, martial arts instructor, and geek culture enthusiast. Check out his YouTube, Instagram, Twitter, Facebook, and Sound Cloud for in-depth MMA analysis.