Tag: nEWS
Shaun Clarida Shares Crazy Off Season Leg Day Training
Shaun Clarida pushes through a massive leg day training.
Shaun Clarida shares his intense off season leg day training as he preps for the 2022 Olympia. Looking to pull off a major upset in the Men’s Open division, Clarida is pushing himself hard to pack on some serious muscle.
Shaun Clarida is an absolute beast to say the least. The former reigning 212 champion wowed the bodybuilding world when he took to stage in the Men’s Open division. Not only did Clarida move up, but he won and qualified for the 2022 Olympia. The feat is far from common. With the qualification Clarida is making the case to be a pound for pound great bodybuilder.
Hoping to prove that he can be the next “giant killer”, Shaun Clarida has been hard at work refining his physique. While he says he still may compete in the 212 division, Clarida will still need to build some quality muscle if he hopes to compete against the likes of Big Ramy and Brandon Curry.
How He Can Set Himself Apart
It’s no secret that Shaun Clarida will be one of the smaller bodybuilders to step on stage in the Men’s Open division. Despite that fact Clarida still has an opportunity to pull off a massive upset. But how will he get it done?
Conditioning.
One of the best conditioned athletes in bodybuilding, Shaun Clarida never fails to show up on stage diced and shredded. While he may not be able to outsize the opposition, Clarida has the ability to show up with better conditioning.
Leg Day Training
But while conditioning may be the key for Shaun Clarida to win, that doesn’t mean he isn’t still putting on size. In a recent intense leg day training session, Clarida is looking to pack on some muscle. While he may not be lifting ridiculous weight, his strategy will still prove to be helpful to build quality muscle.
“Leg day. Everyone’s favorite day of the week,” said Shaun Clarida. “We got some new toys in the gym which you guys will see shortly. Pretty basic today. Again, today is my main quad focus day. So you’re going to see a lot of movements for quads, one or two for hamstrings. My second hamstring is later in the week as well. Leg day, not much to say, let’s get going.”
Full Leg Day Training
Seated Calf Raises Machine — 1st set 10 reps, 2nd set 10 reps, 3rd set 8 reps
Standing Calf Stretch
Hip Abductor Machine — 1st set 12 reps, 2nd set 12 reps, 3rd set 10 reps, 4th set 12 reps
Seated Hamstring/Leg Curl Machine — 1st set 11 reps, 2nd set 11 reps, 10 reps
Leg Extension Machine – 1st set 20 reps, 2nd set 25 reps, 3rd set 15 reps 4th set 15 reps with 10 partials
Pendulum Squat Machine — 1st set 8 reps, 2nd set 7 reps, 3rd set 8 reps 4th set 6 reps
Lying Leg Press Machine — 1st set 10 reps, 2nd set 8 reps, 3rd set 10 reps
Stiff-legged Dumbbell Romanian Deadlift — 1st set 10 reps, 2nd set 10 reps
Lunges with Chain — 1st set 18 reps, 2nd set 15 reps, 3rd set 30 reps
To see his full leg day training click here.
What do you think of Shaun Clarida and his intense off season leg 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.
Mark Wahlberg Shows Off Shredded Abs Following Cinco De Mayo Workout
50-year-old Mark Wahlberg continues to look shredded and keep his abs in great shape.
When you think of shredded actors in Hollywood, there are many that come to mind immediately. Mark Wahlberg has to be near the top of that list and has been for years now. The 50-year-old actor continues to keep up with his fitness and recently showed off his abs following a Cinco de Mayo workout.
In a recent Instagram video, Wahlberg took in the holiday with an ab workout followed by a tequila shot. Wahlberg took a sip before taking a swing at a golf ball using his virtual golf screen.
“Happy Cinco de Mayo!
#FlechaAzulPartner”
Mark Wahlberg became extremely active on social media showing off his fitness routines during the pandemic. When gyms were shut down, Wahlberg was able to use his home facilities and share some at-home workouts for viewers to try. He shared many workouts where there was no equipment needed so the average fan was able to get a workout in.
Mark Wahlberg: Career and Fitness
Mark Wahlberg has been one of the chameleons in acting taking on many different roles over the years. He has taken on action in Lone Survivor and 2 Guns. Wahlberg has also made viewers laugh in films like Daddy’s Home and The Other Guys, not to mention the Ted movies.
In many roles, Wahlberg had to sculpt his physique to fit his character. While preparing for his role in Father Stu, Wahlberg admitted to putting on 30 pounds. He had to eat 7,000 calories a day in order to play a former boxer who took on a more fulfilling life as a priest. Following this role, Wahlberg was able to lose the weight and get back to his shredded ways.
From the 90s when Wahlberg was known as “Marky Mark” in Calvin Klein ads, he has been a fitness icon. Over 30 years later, he remains in the same light because of the work he has been able to put in on his abs.
Mark Wahlberg remains one of the biggest stars in Hollywood and that is not going to change. Off the big screen, Wahlberg has been able to share his fitness tips and wisdom with viewers.
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Julius Maddox Completes Massive 796-Pound Bench Press During Training
Julius Maddox continues to inch closer to his mark of 800 pounds on the bench.
Julius Maddox might hold the all-time bench press world record but he has made it clear that he is aiming for bigger goals. Maddox has been creeping toward an 800-pound bench press and took big steps in a recent training session. Maddox was able to complete a huge 796-pound raw bench press recently.
Maddox set the all-time mark of 782 pounds in February 2021 during the World Raw Powerlifting Federation Hybrid Showdown III. From this moment on, he set his sights on being the first man to bench press 800 pounds raw. On Tuesday, Maddox shared a video on Instagram to show off some recent progress.
“I’ve missed this weight +10 times. Hearing my little girls ask me when I will hit 800lbs is enough for me to lay it all on the line. This is bigger tan a title for me. It’s about the long lasting impact I leave for my kids and family. The times they fall on hard times and need some motivation! God gave me this gift to show the world his power that can take a ol junkie like me and do great wonders! 800+ soon!”
This is clearly not the first time that Julius Maddox has hit some massive bench press accomplishments. In April, Maddox took on 700 pounds and was able to complete four reps. Now, Maddox is battling with Danial Zamani to see who will be the first to reach 800 pounds.
Julius Maddox vs. Danial Zamani
Julius Maddox might hold the all-time bench press world record but this does not seem to be the goal recently. Both Maddox and Danial Zamani have had their sights set on 800 pounds and it will be interesting to see who will reach it officially.
Zamani completed an 804.7-pound bench press in training, becoming the first man to reach this mark and accomplishing the “dream goal.”
This might have added a little more motivation for Maddox. He has attempted 800 pounds on two separate occasions but has been unable to complete the lift. Maddox is continuing to train all body parts in order to strengthen his bench press. This includes a recent 820-pound squat.
Now just four pounds away, Julius Maddox will be pushing hard for 800 pounds. There could be another attempt coming soon but nothing has been announced to this point.
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PNBA Figure Champion Alondra Chatman’s Bodybuilding Workout to Transform Your Back
PNBA 2x Natural Olympia Figure champion Alondra Chatman shares her workout to transform your back.
A ripped back can drastically enhance your physique. A back that’s shredded will improve your shoulder-to-waist ratio to give you a nice V-taper. And it will prevent upper body imbalances – for men, at least since many men overtrain their chest muscles and undertrain their back muscles. In addition, a muscular and lean back is essential for bodybuilders. International Natural Bodybuilding Association (INBA)/Professional Natural Bodybuilding Association (PNBA) 2x Figure Open Natural Olympia champion Alondra Chatman shared her workout to transform your back.
Alondra Chatman has a multi-media contract with Generation Iron, INBA PNBA, and Iron Man Magazine and is a PNBA Hall of Fame Inductee. Moreover, her business was nominated by the San Leandro Mayor for the Award of Excellence in 2021.
Iron Man Magazine shared clips on Instagram of Alondra Chatman performing a back workout below.
Alondra Chatman’s Workout to Transform Your Back
Below is Alondra Chatman’s back workout.
Dumbbell Bent-over Row: 3 sets x 12 reps
Stability Ball Hyperextension: 3 sets x 12 reps
Heavy Barbell Row: 3 sets x 8 reps
Cable Seated Row: 3 sets x 12 reps
Banded Barbell Row: 3 sets x 6 reps
Dumbbell Single-arm Row: 3 sets x 6 reps
Benefits of a Strong Back
A muscular back will widen your torso, which will enhance your V-taper since it will improve your shoulder-to-hip ratio. A strong back will also:
improve your body composition
fix your posture
prevent muscular imbalances
Besides your legs, your back hosts the second-largest muscle (lats), so building up your back will give your frame more muscle and less fat. In addition, of course, a straight back will improve your posture, and back exercises will help correct a rounded back. Moreover, your back stabilizes your shoulder joints, which will help you improve your bench press. And it’s imperative to build a solid back to protect yourself from injuries because overtraining your chest muscles and undertraining your back muscles increase the risk.
INBA PNBA Natural Bodybuilding Upcoming Shows
The INBA PNBA is the largest natural bodybuilding federation and provides the most significant payouts and prizes. The INBA PNBA’s Instagram page released the upcoming INBA PNBA competitions from May through July. Here is the remainder of the INBA PNBA natural bodybuilding events in May and their location and prizes/awards:
May 14th PNBA America’s Natural – Chicago, IL
PNBA Natural Olympia Qualifier
PNBA Prize Money Payouts
May 14th INBA Illinois State – Chicago, IL
PNBA Pro Qualification Awarded
INBA PNBA Team USA Qualifier
May 21st INBA New England Naturals – Oakville, CT
PNBA Pro Qualification Awarded
INBA PNBA Team USA Qualifier
May 21st INBA Silver & Black San Leandro, CA
PNBA Pro Qualification Awarded
INBA PNBA Team USA Qualifier
May 28th PNBA INBA Pro/Am International Battle Against Cancer – Corona, CA
PNBA Prize Money Payouts
Natural Olympia Qualifier Professional/Amateurs
Below you can see the INBA PNBA’s complete upcoming show listing.
Here is the complete list of the INBA PNBA’s 2022 natural bodybuilding season.
Follow us on Instagram, Facebook, and Twitter for more natural bodybuilding workouts!
PNBA Figure Champion Alondra Chatman’s Bodybuilding Shredded Back Workout
PNBA 2x Natural Olympia Figure champion Alondra Chatman shares a workout to build a shredded back.
A ripped back can drastically enhance your physique. A back that’s shredded will improve your shoulder-to-waist ratio to give you a nice V-taper. And it will prevent upper body imbalances – for men, at least since many men overtrain their chest muscles and undertrain their back muscles. In addition, a muscular and lean back is essential for bodybuilders. International Natural Bodybuilding Association (INBA)/Professional Natural Bodybuilding Association (PNBA) 2x Figure Open Natural Olympia champion Alondra Chatman shared her shredded back workout.
Alondra Chatman also has a multi-media contract with Generation Iron, INBA PNBA, and Iron Man Magazine and is a PNBA Hall of Fame Inductee. Moreover, her business was nominated by the San Leandro Mayor for the Award of Excellence in 2021.
Iron Man Magazine shared clips on Instagram of Alondra Chatman performing a back workout below.
Alondra Chatman’s Shredded Back Workout
Below is Alondra Chatman’s back workout.
Dumbbell Bent-over Row: 3 sets x 12 reps
Stability Ball Hyperextension: 3 sets x 12 reps
Heavy Barbell Row: 3 sets x 8 reps
Cable Seated Row: 3 sets x 12 reps
Banded Barbell Row: 3 sets x 6 reps
Dumbbell Single-arm Row: 3 sets x 6 reps
Benefits of a Strong Back
A defined back will widen your torso, which will enhance your V-taper since it will improve your shoulder-to-hip ratio. A strong back will also:
improve your body composition
fix your posture
prevent muscular imbalances
Besides your legs, your back hosts the second-largest muscle (lats), so building up your back will give your frame more muscle and less fat. In addition, of course, a straight back will improve your posture, and back exercises will help correct a rounded back. Moreover, your back stabilizes your shoulder joints, which will help you improve your bench press. And it’s imperative to build a solid back to protect yourself from injuries because overtraining your chest muscles and undertraining your back muscles increase the risk.
INBA PNBA Natural Bodybuilding Upcoming Shows
The INBA PNBA is the largest natural bodybuilding federation and provides the most significant payouts and prizes. The INBA PNBA’s Instagram page released the upcoming INBA PNBA competitions from May through July. Here is the remainder of the INBA PNBA natural bodybuilding events in May and their location and prizes/awards:
May 14th PNBA America’s Natural – Chicago, IL
PNBA Natural Olympia Qualifier
PNBA Prize Money Payouts
May 14th INBA Illinois State – Chicago, IL
PNBA Pro Qualification Awarded
INBA PNBA Team USA Qualifier
May 21st INBA New England Naturals – Oakville, CT
PNBA Pro Qualification Awarded
INBA PNBA Team USA Qualifier
May 21st INBA Silver & Black San Leandro, CA
PNBA Pro Qualification Awarded
INBA PNBA Team USA Qualifier
May 28th PNBA INBA Pro/Am International Battle Against Cancer – Corona, CA
PNBA Prize Money Payouts
Natural Olympia Qualifier Professional/Amateurs
Below you can see the INBA PNBA’s complete upcoming show listing.
Here is the complete list of the INBA PNBA’s 2022 natural bodybuilding season.
Follow us on Instagram, Facebook, and Twitter for more natural bodybuilding workouts!
MMA Fighter Joel Bauman Admits To Having Herpes Following Recent Victory
Joel Bauman shared a recent health condition after his most recent victory.
Post-fight interviews have a history of being unpredictable and entertaining. This is a time where fighters will spew at the mouth after the excitement of a victory kicks in. Recently Joel Bauman made a shocking revelation as to why he might have been off his game in his previous loss.
Bauman took down Reese Forest during Fury FC 61 on Sunday at Bert Ogden Arena in Texas. He picked up a victory via TKO before admitting that he was dealing with herpes during his previous loss. Bauman lost via submission to Josh Fremd in February and was dealing with other issues.
Joel Bauman admits to working hard on an NFT project that caused him to pull 30 all-nighters along with two outbreaks of herpes.
“Last fight I was tired, I was exhausted. I’m about to launch this NFT that’s going to change the fight game. And I put in 30 all-nighters before that fight, I had herpes before that fight, two outbreaks in the span of a week. I’m here, I’m healthy, let’s go, whatever. It doesn’t matter,” Bauman explained.
NO WAY did he just say that.#FuryFC61 pic.twitter.com/lAk5G3AEBb
— UFC FIGHT PASS (@UFCFightPass) May 8, 2022
Joel Bauman Career
The loss to Fremd was the second of Bauman’s career. He began fighting professionally in 2018. This came after a 5-0 record in amateur bouts. After a victory against Manatua Lemaire in 2018, Bauman took a step up in competition.
Joel Bauman began his professional career with a victory over Corey Davis by decision. He won his first three professional fights before suffering his first loss in 2019 to Jordan Young. To this point, Bauman is 5-2 with one draw. He was able to bounce back in a big way after submitting to a rear-naked choke by Fremd back in January.
Bauman defeated Forest via TKO and seems to be back on track. He blamed his previous loss on his medical condition of herpes and a project he was working on. Bauman was able to backup his words in the ring and will have to do it again next time out.
It is unknown when Joel Bauman will get back in the ring but he will be coming off a victory and will have a chance to start a new streak.
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Martyn Ford is Concerned Iranian Hulk Would Kill Himself If They Fought
Martyn Ford thinks Iranian Hulk will kill himself if they fought.
Martyn Ford claims to be concerned about the mental health of the Iranian Hulk stating that he wouldn’t want to be responsible for the strongman killing himself. After the sudden cancellation of their fight both Ford and the Hulk continue to deal with the fallout.
The strange roller coaster ride between Martyn Ford and The Iranian Hulk continues to truck along. While they may not be fighting any longer the two continue to hurl insults and vitriol each other’s way. You can’t blame them really. The two have made their bout personal and as such they’re having a hard time walking away.
In fact recent comments made by Martyn Ford has raised some eyebrows. Recently Ford told the Mirror that he was concerned about his would be opponent’s mental health.
Concern From a Rival
In the midst of the aftermath of their failed meeting in the boxing ring, Martyn Ford and the Iranian Hulk continue their war of words. But now a new wrinkle has been introduced to the story; a wrinkle of concern?
Apparently Martyn Ford claims to be concerned that the Hulk would harm himself if they ever fought. Ford implies that he’d beat the Iranian strongman so thoroughly that the latter would actually contemplate suicide.
“I have genuine concerns about his mental health and how he’s feeling,” said Martyn Ford. “It is who I am. I can’t fight someone who I genuinely believe can take his own life after the fight.
“As an outsider people might say, ‘What are you on about?’ But from someone who was there, who saw him and the way he crumbled. We had a face-off and it was one little push. I looked in his eyes and then turned around and said to the guys, ‘There is no fight’.
“What happened afterwards I already felt bad about, the amount he got bullied and his reaction to being bullied breaking down on National TV. Then his parents came out and said ‘we don’t want anything to do with you, you are weak’. Then on Instagram Live when he turned around and said he hates Iranians and wants to end his life. I just thought, ‘No I can’t be a part of this’.”
This rivalry has certainly taken a turn. If Martyn Ford is to be believed, he claims to be genuinely concerned about the Iranian Hulk and his mental state.
Continued Training
Despite the boxing match being called off Martyn Ford is continuing to embrace the lifestyle. Ford is still training hard and apparently still plans to fight at some point in the future.
“I am still training, only thing I am not doing is active sparring. I have switched back into its resistance and explosive power. If something does happen which I am hoping I can sign up too soon, I have been training and dedicating so much time and effort to it.”
What do you think about Martyn Ford and his recent comments about the Iranian Hulk?
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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.
Liver King Responds To Joe Rogan’s Claim That He Does Steroids: ‘I Don’t Touch The Stuff’
Liver King backed up his notion that his physique is all natural.
Brian Johnson, better known as Liver King, has made waves on social media for his shredded physique and wild diet plans. Johnson has taken on an “ancestral” way of living and this includes consuming raw meats. Because of his physique, many have questioned if his diet could really produce such results. Joe Rogan recently spoke against the claim that Johnson is all natural.
During an episode of The Joe Rogan Experience, the host spoke on Liver King’s lifestyle and physique. Rogan claims that Johnson has “an ass filled with steroids” and that his body is not all natural. Rogan has built one of the top podcasts in the world and speaks on different topics with guests that come on. Since then, Liver King has responded to these words.
Liver King Responds to Joe Rogan
Liver King did not have any harsh words for Rogan. In fact, he expressed interest in appearing on the podcast if an invitation was extended. Johnson continues to back up his claim that he is all natural and has never taken steroids.
“I DON’T TOUCH THE STUFF. I’M GRATEFUL TO JOE ROGAN FOR BRINGING ME INTO HIS ECOSYSTEM.”
In a recent feature done by GQ, Liver King described his diet in a bit more detail. This includes the benefits of raw meats, specifically bull testicles.
“WHY EAT VEGETABLES WHEN YOU CAN EAT TESTICLES?”
“VEGETABLES DON’T HAVE THE RAW MATERIAL REQUIRED TO PRODUCE A HEALTHY SET OF TESTICLES. TESTICLES DO HAVE EVERYTHING REQUIRED TO PRODUCE AND SUPPORT AND STRENGTHEN THEM.”
Liver King went on to explain how he does not recommend this style of living for all people. He has trained his body to be able to handle this amount of raw meat. While he eats close to a pound of raw meat a day, Johnson believes that others starting out will have to begin with a very small amount.
When looking at the physique that Liver King has been able to build, there is no question why some believe that he has tabled with different steroids. To this point, Johnson continues to speak against it and share his ancestral lifestyle, along with different workouts to build incredible size and conditioning.
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The Rock Shares ‘Chest Finisher’ To End Massive Chest & Back Workout
The Rock likes to focus on “quality, controlled reps” in order to get the best pump.
Dwayne ‘The Rock’ Johnson has been in the entertainment business for years now. He has been able to combine his passion for fitness and his incredible physique with entertainment, both in the ring and on the big screen. The former WWE superstar continues to share workout tips on social media and recently gave out a “chest finisher” to throw into your next chest day.
There are many actors in Hollywood that have to keep up their physique in order to play certain roles. The Rock is at the top of that list, keeping up with a shredded physique with incredible mass. Thanks to his home gym, The Rock has been able to get pumps in at any time of the day. His overall motivation to fitness has created a legendary physique.
In this particular workout, The Rock was hitting chest and back. He ended it by completing 20 reps per arm on the seated chest press machine. The Rock explained that he likes to focus on “quality, controlled reps” in order to get the best pump possible.
“Great chest finisher closing out my chest training today.Alternating 20 reps per arm with controlled negatives, then dual reps to fatigue with 3 second negatives.* on Saturday’s I usually train chest + back together and concentrate on quality, controlled reps for an intense pump as well as bringing the volume down since they’re major body parts to not overwork.Great one today.Worked hard.Raised the bar.
Have a productive weekend, my friends ?? and crush your cheat meals!!??”
The Rock Fitness Routine
The Rock is currently preparing to play a role in the movie Black Adam. This is a superhero movie and it is clear that Johnson is aiming to have his physique in the best shape possible. He is doing this by taking on new focuses.
The Rock has been focusing on tension in order to get a bigger pump during his workouts. This places high value on mind-muscle connection and is an effective way to build muscle. This is what he is accomplishing with quality, controlled reps over the course of his workouts.
Social media has seen that The Rock is famous for his cheat meals and he reminds everyone to enjoy them over the weekend. If there is a fitness mind to follow, The Rock is near the top of the list and he continues to share his wisdom and knowledge.
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Natural Olympia Champion Meshack Ochieng Explains In-Season Vs. Off-Season Bodybuilding Training
Image via Instagram @meshackochieng
Keynan Natural Olympia champion Meshack Ochieng discusses his natural bodybuilding training variation in-season vs. off-season.
Bodybuilders structures their training routine corresponding to what their goal is. The training for athletes in-season vs. off-season varies. International Natural Bodybuilding Association (INBA)/Professional Natural Bodybuilding Association (PNBA) Kenyan Natural Olympia champion Meshack Ochieng discussed how his training changes in-season vs. off-season.
Meshack Ochieng is a Keynan PNBA natural bodybuilder standing 5’2”. Despite his size disadvantage, he won Natural Olympia 2020, the 2018 OCB pro bodybuilding Yorton Cup, and the 2018 IPE Worlds. His training regimen didn’t start with luxury training equipment. Instead, Ochieng began lifting weights with stone dumbbells and barbells in his backyard.
Off-Season Training Vs. In-Season Training
Meshack Ochieng was on the Longevity Muscle Podcast discussing various topics and touched on how his training differs in-season vs. out of season. Ochieng says that he trains four days a week during the off-season (each muscle group once a week) and increases the volume during contest prep. Ochieng stated:
“When I’m four weeks to competition, that’s when I move it to six days a week. When it comes to competition, when I’m getting ready to compete, I train everything twice a week. But then four weeks out, then it’s three times a week.”
Ochieng claims that 4-6 weeks is all he needs to prep for a show. However, Ochieng admits that he stayed away from American food upon migrating to America. So he could keep on track with his nutrition during the off-season, mainly eating healthy foods.
Ochieng also suggested avoiding heavy lifting as a show approaches. Ochieng noted:
“Doing heavy workouts when you are approaching a contest is very dangerous. Because the more you get leaner, the more your joints get weak. And so if you put heavy loads on weak joints, you are going to get injured.”
Ochieng discussed several other topics on the podcast, including not needing a luxury gym to build a world-class physique and his training philosophy.
Training Without State-of-the-Art Equipment
Ochieng started weightlifting in Kenya with his older brother. They didn’t have a standard gym and made their backyard gym. Ochieng said:
“We didn’t have a fully equipped gym, so everything in our small gym we made it by ourselves. We constructed the benches, the weights.”
Now, Ochieng says he trains at a small gym at Anytime Fitness.
In addition, Chieng says it’s essential to find movements that work the best with your genetics; not everyone will respond to each exercise the same.
Training Philosophy
Ochieng says if you’re a competitor, it’s essential to know when to change things. For example, Ochieng says that supersets are effective before shows. However, he doesn’t recommend them to build muscle. Instead, he suggests picking one or two big compound movements per body part. Ochieng personally picks two workouts with big heavy weight (in the 5-8 rep range), then the rest of his training is with light weight performing ten reps.
Ochieng also trains biceps with the chest because he’s found his triceps are toast after training his chest muscles. Therefore, he’ll pair his triceps with his back workout.
Ochieng discusses knowing when to change your workout routine in detail below.
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