Tag: nEWS
Mark Wahlberg Displays Intense Quad Workout During Leg Day
Mark Wahlberg continues to build a well-rounded physique at 50 years old.
Mark Wahlberg is a figure that can do it all in the entertainment business. As we have seen over the years, the 50-year-old is also dedicated to his fitness and can crush the gym with the best of them. Recently, Wahlberg shared a video on social media of a quad workout during leg day.
Wahlberg took to Instagram to share this post on Monday for his 18.9 million followers. Wahlberg burst onto the scene in the 90s with Marky Mark and the Funky Bunch but has since made a huge jump to the big screen.
Since arriving in Hollywood, Wahlberg has not been shy about showing off his shredded physique in many different roles. Wahlberg has appeared in comedies such as the Ted series and The Other Guys. He is also known for his incredible roles in action, such as The Italian Job and Lone Survivor.
Mark Wahlberg Crushes Leg Extensions
Recently, Mark Wahlberg has been showing off his sculpted abs on social media. This time around, he decided to get on the leg extension machine and pump up the quads. He is wearing blood flow restriction straps on his hamstrings to gain an extra pump during the workout.
“Day off!!?? Sorry @municipalis fueled by Performance Inspired Nutrition #inspiredtobebetter!! @bstrongtraining#MunicipalPartner“
Blood flow restriction is a training method that restricts the blood supply and venous supply to working muscles during physical activity. There are many advantages to this method and one major one is preventing muscle damage when lifting heavy weights.
READ MORE: Mark Wahlberg Appears Shredded Once Again After 14-Week Transformation
Mark Wahlberg has been through many transformations for different roles over the course of his career. One of the most eye-opening was when he had to put on a large amount of weight to play a struggling boxer turned priest in Father Stu. He was eating over 7,000 calories per day to prepare. Since then, he has lost the weight and is back to looking his best.
It is no secret that Wahlberg knows a thing or two about training. He is able to hit his home gym whenever he wants and will share different tips and tricks to his fans. If you want to see some results like Wahlberg, he suggests trying out the blood flow restriction method used when pumping his legs.
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Ronnie Coleman Trains Legs Twice A Week, Hits Calf Raises With Feet “Totally Numb”
Ronnie Coleman continues to train in the gym despite some physical limitations.
Ronnie Coleman put together a legendary career that will keep him up there with the best bodybuilders of all-time. The eight-time Olympia champion is tied for the most victories ever with Lee Haney. Despite his retirement and some physical limitations, Coleman has continued to train in the gym and recently showed off a leg day.
Coleman underwent many surgeries during his decorated career. In 2019, Coleman explained that he had went through back surgery 10 or more times. This left him needing some assistance to walk but the bodybuilder made sure to remain active in the gym.
In an Instagram post, Coleman shares a calf raise exercise and explains the importance of hitting leg day each week.
Ronnie Coleman: “It’s About How Bad You Wanna Do Something”
Ronnie Coleman went to MetroFlex Gym in Arlington, TX to take down this leg day. In the video, Coleman is seen on a seated calf raise machine attacking reps. Despite his feet going numb, Coleman continues the workout and does this to keep other levels where they need to be.
“Trying my very best to do calf raises with both of my feet being totally numb. Sometimes it’s not about how hard you try do something, it’s about how bad you wanna do something. Shout out to my friends over at Frontline Alternatives for helping me keep my liver, kidney and heart levels on point. #yeahbuddy“
This post comes a week after Ronnie Coleman revealed that he still trains legs twice a week. He is unable to squat anymore and says that this is what he misses the most but Coleman still has strength in his legs and likes to keep them in shape.
Coleman has remained active and influential in the sport of bodybuilding. He has discussed the issue of PEDs in the sport and believes that the “sport is not worth dying for.” This came after he went over a near-death experience of his own prior to the 2001 Olympia.
Ronnie Coleman continues to be an inspiration to all and this is why he was given the Lifetime Achievement Award at the 2021 Arnold Classic. Workouts and videos like this calf raise venture is the big reason why.
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PNBA Competitor Wins a Dozen Bodybuilding Medals After Weighing Nearly 300 Pounds
Image via Instagram @jax.murph
PNBA athlete Jacqueline Murphy went from being almost 300 lbs to winning a dozen bodybuilding medals.
Natural bodybuilders in the International Natural Bodybuilding Association (INBA)/Professional Natural Bodybuilding Association (PNBA) league have some inspirational transformation stories. One of those competitors is Jacqueline Murphy.
Jacqueline Murphy competes in the Women’s Physique and Figure categories. She shared an astonishing natural bodybuilding transformation on Instagram (IG). Murphy went from weighing nearly 300 pounds to winning a dozen bodybuilding competitions, including the recent INBA PNBA Southern Pro/Am show in Georgia. Murphy expressed:
“Thinking about how I went from being almost 300lbs to bringing home a dozen medals for bodybuilding and yesterday I got my first tiara @inbapnbaglobal_officialSouthern PRO/AM in GA. I got to spend an amazing weekend with great friends who made the whole experience 10000 times more enjoyable especially @awesome_mc_kickass for driving you and hubby all the way down from IL just to see me. @_zinkalove_ and @dukenukem24_pnba_pro for being great travel and team buddies and always reminding me that no matter what to go out and smile.”
You can see Jacqueline Murphy’s full IG post below.
Natural Bodybuilding Transformations
Natural bodybuilders in the INBA PNBA can completely transform their physiques safely. That’s because drug use isn’t an option in this league unless competitors want to be banned from competing, stripped of their titles, and placed in the Hall of Shame. Therefore, the INBA PNBA screens its athletes through strict drug testing guidelines.
Many INBA PNBA athletes have undergone tremendous natural bodybuilding transformations. Since drugs aren’t an option, INBA PNBA athletes use innovative workout and nutrition strategies to build the best natural physiques in the world. For example, Danairo Moore utilized anabolic fasting to build a top-tier natural body. In addition, Michaela Peramaki added 1500 calories to her diet to create her stunning physique.
As a natural, transformations take time–of course, doping will transform your physique much faster. That said, INBA PNBA bodybuilders take years to morph their bodies. For example, Jodie Litzow shared an 11-year transformation photo after taking up natural bodybuilding. And Caleb Attwater made massive improvements in a little over a year. Moreover, some INBA PNBA competitors will take years off from competing to work on building their physiques.
Diabetes, Wheelchair Athletes, and Cancer Survivors
The INBA PNBA welcomes all levels of fitness and bodybuilding and has a variety of categories. However, some athletes that make up the INBA PNBA league are diabetics and contenders with cancer. For example, 6x Natural Olympia champion Kiyoshi Moody lost 60 pounds in his battle with cancer. In honor of all INBA PNBA competitors who are in a battle with cancer, have conquered cancer, or have lost to cancer, the INBA PNBA hosts the International Battle Against Cancer yearly.
The INBA PNBA also has divisions for the physically challenged, like the Men’s Physically Challenged Wheelchair category–Matt Morton was the 2021 Natural Olympia champion. Morton also has type-2 diabetes. Check out how this diabetic athlete trains following the progressive overload principle.
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Jay Cutler Believes Derek Lunsford Can Thrive In Men’s Open: ‘He’s Young Enough Where I Think He’s Very Dangerous’
Jay Cutler believes Derek Lunsford could be a top-three finisher at the Olympia.
There has been plenty of discussion abut Derek Lunsford making a move to Men’s Open after his guest posing appearance at the 2022 Pittsburgh Pro. While nothing is set in stone, the idea remains in the mind of many around bodybuilding. Recently, Jay Cutler weighed in on the topic and believes that the 212 champion could thrive in Open bodybuilding.
Cutler might be done on stage but he remains extremely active in the gym and in the sport of bodybuilding. In a recent interview on Muscle and Fitness’ YouTube page, Cutler discussed his impression of Lunsford in Pittsburgh.
“This [Derek] Lunsford guy is the real deal. If you asked me who I was most impressed with, for sure Lunsford because I hadn’t seen that before. I never saw him guest pose like that. I saw him in the gym that day. He’s got the width, but he also has separation that, and he’s young enough where I think he’s very dangerous.”
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Jay Cutler and Chris Cormier continued to discuss the Olympia competition. After two consecutive titles, Big Ramy might be the competitor to beat but both former athletes believe that is might be Brandon Curry’s show to lose.
“He’s won second or first for how many? He won Arnold, second, first. He has the best track record. How do you not put him as a contender right? He’s been right there. He either won it or been second for a few years so nothing against the other guys,” jay cutler said.
Should Derek Lunsford Make The Move?
Derek Lunsford was able to get over the hump during the 2021 Olympia and win the 212 title. This has been his goal for years and was able to reach the pinnacle of the sport. It is clear that his goal at the moment is to defend his title but this does not mean that he will not make the move eventually.
Lunsford stepped in for Big Ramy, who was unable to get to Pittsburgh to be a guest poser at the show. He stepped on stage next to other elite competitors such as Curry, Hunter Labrada, and Nick Walker. This gave Lunsford a chance to compare his physique to those at the top of Men’s Open.
“He had told me honestly that he of course wants to defend 212. But I agree with you, I think it’s going to come down to let’s see how his body is coming together as he gets into August and September, see where he’s at. Remember, Hany keeps his food down. For that guest posing, he was on 150 grams of carbs a day. Think about if he actually ate. He was definitely over 250-pounds, I don’t know exactly how much over.”
Men’s Open continues to be the biggest division in bodybuilding. This means there is more publicity and a larger prize pool. A change for Derek Lunsford might not be coming this year but it could be in the cards moving forward.
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Daniella Melo Breaks American Bench Press Record In Raw-90kg Division With 304.2-Pound Lift
Daniella Melo continues to make noise in the powerlifting game.
Daniella Melo added to her long history at the USAPL Nationals over the weekend. She appeared in Las Vegas to compete in the 2022 USAPL Mega Nationals, where she was able to win the raw-90kg division. On her way to victory, Melo also set a new American bench press world record with a 138kg (304.2lb) lift.
Melo has won at the USAPL Nationals five times before. Her last one came in 2018 and this was the last time she appeared at the competition. Melo is back on top at the event and is continuing to put up eye-popping numbers within the division. This record was previously held by LeAnn Ramirez. She completed a 137.5kg (303.1lb) lift during the 2021 USAPL TBS Summer Open.
Melo’s lift can be seen below, courtesy of GOOD LIFT!’s YouTube page:
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Daniella Melo at Nationals
Daniella Melo entered the competition with high hopes and was able to complete all nine lifts she attempted. She weighed in at 193.7 pounds at the time of the competition allowing her to remain in her division. At the end of the event, she finished 15.5kg (34.2lb) over the second-place lifter.
Melo’s performance began with her squat reaching 457.5 pounds on her final attempt. This is less than her competition PR of 507 pounds, which was set during the 2019 IPF World Classic Championships. This is also where she set her deadlift competition PR of 542.4 pounds. On her third attempt, Melo was able to reach 496 pounds.
Daniella Melo shined on the bench press setting a new world record on her third and final lift. She added 12.1 pounds onto the bar from her second lift and completed it to set a new mark. Obviously, this was also a competition PR for Melo.
“6x National Champ ?”
Daniella Melo continues to impress in powerlifting and made a statement by winning Nationals for the sixth time. After setting a bench press record, Melo could have other numbers in mind to reach next time she steps on stage.
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Martin Fitzwater Speaks on “Beef” With Nick Walker
Martin Fitzwater talks about his past rivalry with Nick Walker.
Young up and coming bodybuilder Martin Fitzwater speaks on his rivalry with Nick Walker in a recent interview. The bodybuilding hopeful has a great deal of potential and it appears that his past run ins with Nick Walker is giving him some extra motivation.
Every athlete needs a good rival to get their fires stoked. If you aren’t looking to compare yourself to the best in the world then you’re aiming too low. While not everyone will reach the summit, aiming for it should be a serious competitive athlete’s goal. It’s the exact mindset that up and coming bodybuilder Martin Fitzwater has in regards to Nick Walker.
As both young bodybuilders rise through the ranks, it’s been Nick Walker who has exploded onto the scene and taken the bodybuilding world by storm. Martin Fitzwater had competed against Walker in the past and the two have even traded some heated words.
In a recent interview Martin Fitzwater addressed the apparent “beef” that he has with Nick Walker. When asked about his conflict with Walker, Fitwater had this to say.
The thing between me and Nick is just bodybuilders, being bodybuilders, if you will. We’re both guys that have potential to be Mr. Olympia someday. We’re both very young. And then we both kinda always clashed heads because I think we both see each other as competition.
I respect the hell out of Nick. I think he’s one of the best bodybuilders we have in the world right now. That being said, my plan is to become a better bodybuilder than him.
I don’t want to have any issues with Nick or anything like that anymore. I just like to put my nose down, keep my head in Texas, here in the heat and show everybody what I can do this year and then people can talk about us competing against each other or this and that.
Martin Fitzwater was very candid about where he sizes up against Nick Walker. Fitzwater gave an honest assessment of his current standing when compared to Walker.
Right now, I’m not in his league, to be honest with you. He did some very big things last year and I just have something that I need to prove. So, until then, you know, each to their own and you know, good on Nick, keep doing his thing and I wish him the best man.
So, while it seemed like they had some bad blood in the past, it at least seems that Martin Fitzwater has come to grips with his rivalry with Nick Walker.
To see the full clip, click here.
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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.
Joe Rogan Opens Up About “Everything He Takes” Including TRT and Peptides
Image courtesy of Flagrant 2 Podcast & Instagram @joerogan
Joe Rogan speaks candidly about Testosterone Replacement Therapy and Peptides in order to maintain his physique.
Joe Rogan holds nothing back describing “everything he takes” in order to keep his physique in shape – including Testosterone Replacement Therapy (TRT) and peptides. But while Rogan is best known for being open and honest on his own podcast, The Joe Rogan Experience, Rogan’s comments come from being a guest on the Flagrant 2 podcast.
The Flagrant 2 podcast is hosted by comedian Andrew Schulz and Akaash Signh. During the over three hour conversation – the topic of getting shredded and fit came up. The hosts turned to Joe Rogan and asked him to detail “everything he takes” to maintain his physique at 54 years old.
Singh specifically, wanted advice on how to transform his physique into something more massive and conditioned. When challenged to break down everything he takes, Rogan laid it out bare:
“The big results come from testosterone replacement, so there’s that, and then there are peptides that increase your body’s ability to grow hormones like growth hormones and IGF-1 and all… “There’s BPC-157, ipamorelin, thymosin… What these things do is they help your body produce the hormones that it should have when you’re younger, and your body works better.”
While Joe Rogan is extremely open by naming the exact peptides he takes – he also makes an effort to focus on the importance of training and exercise. No amount of testosterone or peptides are going to magically make you stronger. They are not magic pills or injections that transform you into a physique god.
In fact, Joe Rogan continues further by saying that the single most important thing a person can do to slow down aging is to exercise. Regardless of any supplemental substances utlizied.
“Regular exercise is the biggest thing. If there’s ever one thing that someone can do to stop aging is to lift weights and don’t stop.”
Rogan even takes this a step further. He warns that those who want to he healthy, fit, and capable at older ages must focus on training for function and less for vanity. Training to just look good – or be the biggest in the room – will lead to burning out, injury, and long term problems.
“Don’t do it for vanity. Do it because you want to keep your tissue. Age is like a little demon that is slowly robbing you of your tissue. Your ability to walk upstairs, your ability to open up jars, your ability to open the car door when it’s frozen… The only way to stave that off is weight lifting.”
While Joe Rogan isn’t going to be blowing anybody’s minds in the bodybuilding space with these comments – it’s refreshing to see such a mainstream figure speak openly about subjects such as TRT and peptides. For many in the mainstream world – it’s unknown what kind of substances go into sculpting impressive physiques – particularly at older ages.
Many also are not aware of the toll substance use can lead to in the long run. It’s been well spoken about by bodybuilders and doctors like The Anabolic Doc that TRT becomes necessary after going through many steroid cycles for sports such as bodybuilding (and other pro sports despite testing).
Joe Rogan isn’t a bodybuilder – but his comments here bring some insight to those who might not otherwise have heard it elsewhere. Even some of the other guests on the podcasts joked that they would need to “google it” afterwards to better understand the substances he was listing off.
You can watch the full episode of Flagrant 2 below. The topic about TRT and peptides begins around the 2 hour and 7 minute mark.
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Larry Wheels Explains The Biggest Deadlift Mistake… And How Fixing It Made Him A Lifting Beast
“One of the biggest mistakes I made when I first started work with coach Gaglione was I wouldn’t set my back position before I lifted. I had a bad habit of yanking the weight off the ground when I lifted as a teenager… Before I got any coaching in the deadlift, I was so focused on my floor speed; I never actually got tight and my back would round when pulling off the floor.”
You can see his full post and explanation in the post below:
RELATED: Larry Wheels Discusses “Healthier Approach” To PEDs: ‘I’m Trying My Best To Send The Right Message To Those Using’
For many newcomers, the deadlift can be one of the more intimidating exercises to perform. Or, for those more cocky, they can see it as a simple maneuver – you just pull the weight off the floor, right?
But performing a perfect deadlift is far more complex than it may seem. It’s also a powerful compound exercise making it worthy of the popularity and praise it receives as a bodybuilding, powerlifting, and strongman staple. Correct posture, controlling your core, and ensuring that you push your feet through the floor is essential. All of this must be done without becoming too tense and over-focusing on form and psyching yourself out.
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ABOVE: Larry Wheels breaks down his worst ever lifting injury in our exclusive Geneartion Iron interview.
Larry Wheels goes into surprising detail (for an Instagram post at least) explaining how bracing properly before a lift is essential for optimizing the deadlift. It’s what separates a good lifter from an elite lifter. It’s the kind of advice that was a game changer for Wheels – and likely helped him rise up to the hardcore lifter we know today.
Larry Wheels breaks down how any aspiring lifter can try along at home:
“This may sound confusing at first yet you can try yourself at home.
Find your hip bones And place one hand there
Then find the bottom your rib cage.. the big fellas may need to do a little digging lol
Arch your back and notice the distance increases
Round over and you will notice the distance gets shorter
Now find that middle ground
This is a great way to learn how to position your back properly which is extremely important in both the squat and the deadlift”
The kind of advice for positioning your back properly that Larry Wheels gives here is a very helpful alternative to trying to find your middle position in the mirror. Different body types, shapes, and sizes all have a different “neutral” – making finding the position challenging until you’ve mastered it for yourself.
Ultimately, this is what is best about Larry Wheel’s post and advice. It’s one coming from experience and admitting past mistakes – rather than a generic catch all instruction manual that you can often find online. By making spine alignment more personal to his experience – and sharing tips on making it personal for anyone watching – Wheels proves that a few “secrets” to better lifts really do exist.
You can review his full post and breakdown of deadlift back and spine alignment above. And make sure to stick around the Generation Iron Fitness Network for news and updates on all things bodybuilding, fitness, and strength sports.
Trim Fat and Build Muscle With PNBA Bodybuilder Danairo Moore’s Diet: Anabolic Fasting
Image via Instagram @devon_moore029
PNBA bodybuilder Danairo Moore follows a fat-burning and muscle-building diet year-round: anabolic fasting.
Every natural bodybuilder has a typical diet to prepare for International Natural Bodybuilding Association (INBA)/Professional Natural Bodybuilding Association (PNBA) competitions. Some, such as Jon Tsui, are more flexible than others during the off-season–he doesn’t count calories. On the contrary, other competitors keep a pretty rigid structure year-round. For example, Danairo Moore keeps a similar diet throughout the year following Anabolic Fasting–intermittent fasting (IF) and the anabolic diet (low-carb). IF and low-carb diets are prominent for athletes, weightlifters, and bodybuilders.
Danairo Moore is a multi-media athlete with Generation Iron, INBA PNBA, and Iron Man Magazine. He received a silver medal in the 2021 Diana Kakos Battle Against Cancer. And he went through a total body transformation to build one of the best natural physiques on the planet.
Generation Iron gathered some information about his diet, informing us that he follows Anabolic Fasting. Anabolic Fasting is a diet coined by Dr. Mauro DiPasquale which combines intermittent fasting and alternating low-carb days with higher-carb days. Its purpose is to help people build as much muscle as possible while limiting fat gain. Moore stated:
“My nutrition is the same all year round. of course, i intake more calories during the off-season, especially after a long year of competing. over the years, i’ve been following the cory gregory diet called anabolic fasting, which is intermittent fasting combined with the anabolic diet created by dr. mauro dipasquale.”
Below is a clip of Danairo Moore performing weighted pull-ups.
Anabolic Fasting
Fitness entrepreneur Cory Gregory also follow the anabolic fasting diet. Gregory, Moore, and other avid anabolic fasters have found this diet effective for simultaneously trimming fat and building muscle.
As the name suggests, anabolic fasting puts your body in an anabolic state (muscle building) while preventing a catabolic state (breaking down muscle tissue). It’s because the combination of intermittent fasting and low-carb cycling manifests this. Intermittent fasting and carb cycling will put your body in an anabolic state–periods of low-carb and high-carb days will shred fat without tearing down your muscle tissue.
Intermittent Fasting
IF is going a prolonged period without eating. You’ll have a set window where you’ll eat, and the rest of the time, you’ll be in a fasted state. There are various protocols, but typically, anabolic fasting practitioners will follow 16:8–fast for 16 hours with an 8-hour eating window. IF has been shown to blunt hunger, boost weight loss, and provide ample other health benefits.
Low-Carb Cycling
Besides intermittent fasting, this diet cycles low-carb and high-carb days during the week. So you’ll spend five days a week eating low carbs, then two days eating high carbs, of course, consuming food within an 8-hour window.
Recap
Anabolic fasting is a diet that can help you build muscle and burn fat simultaneously. It combines intermittent fasting and carb cycling, popular diets bodybuilders, athletes, and weightlifters follow.
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19 Year Old Bodybuilder Ryeley Palfi Dies In Motorcycle Accident
Aspiring Classic Physique bodybuilder Ryeley Palfi has died at 19 years old in a tragic motorcycle accident.
Canadian bodybuilder Ryeley Palfi has passed away on June 8, 2022 after being involved in a motorcycle accident. He was 19 years old. The young bodybuilder was aspiring to be a Classic Physique competitor but unfortunately had his life cut tragically short. It’s yet another dark and sad day for bodybuilding.
The news of Ryeley Palfi’s death was announced by his own father, Rick Palfi, first in a comment on his son’s Instagram account. He later also posted on Facebook sharing more details and paying tribute to his son.
Below is a transcription of Rick Palfi’s comment on Instagram:
“Ryeley was in a tragic motorcycle accident last night. I don’t know how to reach out to his followers. Just know he didn’t feel any pain. I love you son so much ? I can’t even fn believe this is happening ??❤️”
There have been little to no details about how the motorcycle accident occurred. Ryeley Palfi’s last Instagram post mentioned riding his bike to the gym at night. While details are scarce, his father did, however, go into more detail about Ryeley’s passion for bodybuilding and what his future plans were in the sport before his untimely passing.
Ryeley Palfi was known as a young and gifted phenom with an incredible bodybuilding physique. He dubbed himself the “Number one Canadian Classic Physique Champion” in his Instagram posts. This appears to be a playful nod to current and three-time Classic Physique champion Chris Bumstead – who is a fellow Canadian. Likely, Palfi looked towards one day carrying on Bumstead’s legacy – or perhaps even facing off against him on stage.
Derek Dufour has been managing all digital operations on the Generation Iron Network for over six years. He currently manages a team of editors, writers, and designers to provide up-to-date content across the GI Network.