Tag: nEWS
Strongman Gabriel Peña Does 600Lb Hatfield Squat, Builds Crazy Strength
Strongman Gabriel Peña Does 600Lb Hatfield Squat, Builds Crazy Strength
Gabriel Peña recently hefted 600lbs in the Hatfield Squat. The strongman opted to build strength with the safety squat bar movement that marries utilizing both the upper and lower body.
Gabriel Peña opted to build strength in a way that will prevent injuries. Peña recently lifted 600lbs in the Hatfield Squat. While he could easily packed on a few hundred pounds to the bar, Peña decided to utilized a method that puts less stress on his body.
Ideally when a person trains they want to do so in a manner that keeps them from damaging themselves too badly. Sure, some pain is involved in building strength and muscle, but if it’s to a point that you’re too sore to train then it’s defeating the purpose. You want to be able to push yourself in the gym everyday in order to build quality strength and muscle.
Hatfield Squat for Massive Strength
As such Gabriel Peña chose the Hatfield Squat in order to work both his upper and lower body without putting undue stress on himself. The Hatfield Squat is certainly an interesting movement. Peña explained in depth about how he utilized the movement to help him build incredible strength.
Hatfield Squats can be a useful tool.
The unique motion forces a different type of communication between the upper and lower body.
The arms assist with the squat, requiring the lats to flex while the shoulders remain braced to the trunk. Although this particular lift is not in contests, the ability to seamlessly connect all 4 limbs into a full powerdrive is invaluable in Strongman.
Think of your start on a truck pull. Or even the drive from the chest to overhead on a log press (particularly how the lats and upper back behave when transitioning from the front rack brace to the press). It’s the arms and legs generating power at the exact same time.
I love using Hatfield Squats when my shoulders are sore, or my knees are feeling run-down and I still need to squat.
Typically, I’ll vary between explosive speed work (3-5 rep sets) and endurance/hypertrophy work (10-15 reps).
Gabriel Peña is looking strong and if he continues to train like this he could really take his strength to the next level. It will be interesting to see in the coming months if this kind of intelligent training pays big dividends.
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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.
Natural Bodybuilder Adrian Pietrariu’s Nutrition Tricks to Build Muscle Mass
Image via Instagram @adrianironman
INBA PNBA natural bodybuilder Adrian Pietrariu gives tips to help you build muscle mass.
Hitting a plateau in the gym is common among gym-goers. If you’re past your newbie gains, then at some point, you’ll likely hit a plateau. In addition, there are specific diet protocols you must follow to build muscle mass. International Natural Bodybuilding Association (INBA)/Professional Natural Bodybuilding Association (PNBA) natural bodybuilder Adrian Pietrariu shared tips on Instagram (IG) to help you build muscle mass no matter where you are in your fitness journey.
Adrian Pietrariu is an INBA PNBA Hall of Famer and was the INBA PNBA Athlete of the Year in 2018.
On IG, Pietrariu stated:
“Eat Breakfast to help build Muscle Mass. Eat every three hours. Eat Protein with Each Meal to Boost Your Muscle Mass. Eat vegetables. Eat carbs & protein after your workout. Eat healthy fats. Drink water to help you build Muscle Mass. Eat Whole Foods 90% of The Time.”
Adrian Pietrariu continues to say:
“To stimulate muscle growth pick 1 or 2 basic exercises per muscle group and perform 4 to 6 all out hard work sets for each exercise. Rep range should be between 6 to 20 reps with all the weight you can safely handle.
Secret #2: Heavy Basic Exercises Build Big Muscles!”
Tips to Build Muscle Mass
According to Adrian Pietrariu, you’ll want to eat breakfast every three hours, protein after every meal, vegetables, carbs and protein after every workout, healthy fats, whole foods, and drink water to build muscle mass. You should also pick 1-2 exercises per muscle group and perform 4-6 sets in the 6-20 rep range.
Many doctors say breakfast is the most important meal of the day, and Pietrariu concurs. Eating every few hours will continue to give your muscle the muscle glycogen it needs and keep your metabolism functioning efficiently. Protein is imperative for muscle growth, and consuming it within an hour after your workout can help with protein synthesis. Healthy fats will help fuel your workouts and hormones. Eating whole foods is better for your body than junk food, of course. And clean foods will have calories go into the muscle-building process instead of fat. Staying hydrated is essential because water transports vital nutrients to build muscle.
Performing reps with heavy weight in the 6-20 rep range will give your muscles the load and volume it needs to stimulate muscle growth. Of course, the number of reps you do will depend on your goal and the exercise. For example, suppose you’re looking to focus more on building strength. In that case, we recommend heavier weight with fewer reps (6-8 reps) on big compound movements, e.g., barbell bench press and barbell shoulder press and medium reps (8-12 reps) on accessory exercises, e.g., barbell curl and tricep extensions. However, if you’re focusing on muscle mass, we recommend you lift in the medium rep range 8-12 reps on compound movements and higher reps closer to 20 on isolation movements.
Recap
There’s a science behind building muscle mass, and you must follow the correct strategies, especially of your diet, if you want to maximize muscle growth. So give these tips a try if your goal is to build more muscle!
Follow us on Instagram, Facebook, and Twitter for more tips from natural bodybuilders to build muscle mass!
Martyn Ford Shares Current Weight Of 315 Pounds Ahead Of Fight Against Iranian Hulk
Martyn Ford is finalizing the look of his physique ahead of this fight.
Martyn Ford has such an impressive and massive physique that many thought he was photoshopped. While it is clear that he is not, Ford is continuing to improve his physique ahead of his fight with the Iranian Hulk. On Sunday, Ford revealed his current bodyweight just three weeks out of the much-anticipated bout.
This is not an official weigh-in for the event. The two are set to meet at the O2 Arena in London on April 2. Ford has such a massive build that it makes him an intimidating figure. This has led to his nickname of the ‘World’s Scariest Man.’ This weight update was given on Instagram where he shared that he is 315 pounds.
“Weighed in this morning at 143kg. Feel Amazing in the lead up to this fight, still powerful, explosive and working hard on speed. Time to step it up even more now, no letting up, I will be the best version of ME … no matter what, I WILL be ready. (Sorry/not Sorry for My pout ?)”
Martyn Ford stands at 6-foot-9 and this makes his build look slimmer. Ford has huge shoulders and massive legs so it is not surprising that he is around 315 pounds. Since his preparation began, ford is down about 15 pounds.
The matchup between Ford and the Iranian Hulk is an interesting one when looking at the size of each fighter. Ford is expected to enter the fight around this bodyweight while being close to seven inches taller. Despite standing 6-foot-2, Sajad Gharibi reportedly weighs around 400 pounds.
This is an anticipated fight between two fighters who have made it personal and want to get the better of each other. This was shown during the first stare down between the two where each took a shot at the other. First, it was the Iranian Hulk who tried to take down Ford. During the second attempt at a stare down, Ford delivered a shove that sent Gharibi to the floor.
This is not the first time that these two have been linked in a fight but there is finally a date and it is quickly approaching. Martyn Ford is considered the favorite in the fight and continues to show off an impressive physique heading in.
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IFBB Elite Pro Bans Russian Athletes From International Competition
Russian and Belarusian athletes will be unable to compete internationally in the IFBB Elite Pro league.
The war between Russia and Ukraine are affecting many avenues in different ways. There is action beginning to take place and the IFBB Elite Pro League was the latest to weigh in. Due to the ongoing issues, the league has banned Russian athletes from competing in international competition.
Russian President Vladimir Putin authorized attacks on Ukraine on Feb. 24 and the issue is ongoing. Since then, there have been many casualties and different citizens are helping the fight or raising money to send. This includes Oleksii Novikov, who competed in the Arnold Strongman Classic and has been raising money for food, supplies, and equipment.
The IFBB Executive Committee released a statement on Tuesday banning all Russian and Belarusian athletes and officials from competition.
“Considering the dramatic situation that is hitting and isolating Ukraine, according to the IOC’s strong recommendations, and as well in order to preserve the integrity of IFBB activities and the safety of all the participants, the IFBB Executive Committee has decided that Russian and Belarusian athletes and officials will not be allowed to participate in IFBB international competitions.
This resolution is to be reviewed based on how the situation evolves and any new recommendations from the IOC and International Sport Authorities.
With the strong hope that this tragedy ends immediately, without reading further pain and human losses.”
The IFBB Elite Pro league does not offer qualification to the Olympia but it is still the home to many athletes from around the world. Olympia qualification can only be acquired through the IFBB or NPC bodybuilding shows. This is done by winning a show or gaining enough points to be considered.
This comes after the IFBB Elite Pro league received recommendations from the International Olympic Committee. They believed that Russian and Belarusians should not be allowed to compete in the Olympic Games. CrossFit also released a statement against the actions of Russia. This was released last week and said that the country would not be recognized during the season.
It is clear that the issues between Russia and Ukraine are becoming worldwide. This is something that is going to continue until the war is stopped. Bodybuilding has started to make changes and it is likely that this continues while the attack is still on.
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Bostin Loyd Cause Of Death Revealed As Aortic Dissection
The autopsy details for Bostin Loyd’s death have been released with a cause being pinpointed.
Bostin Loyd passed away suddenly two weeks ago but the cause was not shared at the time. The autopsy has been performed and it revealed that Loyd died from an aortic dissection. Dave Palumbo broke the news on Monday night on his YouTube page.
Loyd was in stage 5 kidney failure and would have needed dialysis at some point moving forward. He became a controversial figure in bodybuilding because of his opinions and views on steroids in the sport. While it was assumed that they were present, Loyd became the first athlete to share his cycle while still competing.
Palumbo went into detail after hearing the news and shared that genetic origins also played a part in his death.
“Bostin Loyd died of a dissecting aorta. What that means, is his aorta, which is the main artery that comes off the heart to provide blood to the body, which is the highest pressure artery in the body can sometimes split.
That’s what the word dissect means and if it splits, obviously the blood, and the high pressure just blasts out of there and usually you die very rapidly, because you just bleed to death internally. There’s no blood being pumped to your brain and the rest of your body, and that’s it.” Dave Palumbo explained.
Bostin Loyd collapsed after a gym session at his home in Florida. He was rushed to the hospital as paramedics continued to perform CPR. He was pronounced dead at the hospital.
The genetic connection came from Loyd’s father, who also had an enlarged aorta. This is a problem that is hereditary and Loyd seemed to have a similar issue.
“Bostin is only 29 years old, but his father John Loyd who is also a bodybuilder had an enlarged aorta, also known as an aortic aneurysm and he actually had to have it surgically fixed. I don’t know when he had it done. I think it was done in the last five years or so. And I know he had mentioned it to Bostin, ‘hey you better check that out because it could be inherited’.
But you know, who thinks at 20-something years old that you’re going to have that issue. I don’t know if Bostin ever went and got it checked. He told his father that he did but we don’t really know that for sure.”
Bostin Loyd’s steroid use played a role in issues with his kidneys but there was to it than that. Unfortunately, genetics also played a part in his death and it showed following his autopsy.
Generation Iron sends condolences to friends and family of Bostin Loyd. For more news and updates, follow Generation Iron on Facebook, Twitter, and Instagram.
The Arnold Strict Curl Challenge Lived Up to Hype With These Epic Lifters
The strict curl challenge featured the impressive LeRoy Walker and Wyatt Lozano.
At this year’s Arnold’s Sports Festival the expo featured an epic strict curl event. The strict curl challenge featured some impressive lifters namely LeRoy Walker and Wyatt Lozano. Both Walker and Lozano looked impressive at the event and showcased some truly awesome strength.
The two lifters would would go head to head hoping to prove themselves the strict curl king. While Wyatt Lozano acquitted himself well, it would be LeRoy Walker that would prove to put up bigger numbers.
226lb #nothingcrazy ? New American all time record in @strict_curl_nation fed. As a master in open class. Just think if I was in my 20s or 30s like those who curl over 200lb . I’ll open with light weight the rest of my career as I’m just getting better .
Wyatt Lozano didn’t go down without a fight, pushing his mind and body to the limit.
This experience at the arnold was an absolute blessing. To share the stage with the best curlers in the world and the best strict curler of all time @lwthemachine was an absolute honor. Much love to all of you. All the support I recieved from my hometown and complete strangers is mindblowing..Dream BIG. Shoot your shot…
-Juggernaut
1st lift 200 Heaviest opener for a tested strict curler ever
2nd lift Heaviest tested strict curl ever 210
3rd lift shooting my shot at 227.
An Epic Battle
The Instagram page Strict Curl Nation would go on to recap the battle. It was clear that LeRoy Walker was the man to beat, but Wyatt Lozano was not going away easy.
Well… THE BATTLE RAGED ON AT THE ARNOLD AND LIVED UP TO THE HYPE! The Juggernaut Wyatt Lozano vs LeRoy the Machine Walker was a great battle and we’re excited for what’s to come!
Big Wyatt @wyatt_juggernaut_lozano stepped up to the platform and easily hit 200 lbs, and the battle began!
Next up, LeRoy @lwthemachine opened with 226 lbs and hit it and it was back to Wyatt!
Wyatt then went for 209.5 lbs and hit that with ease again, gaining momentum!
LeRoy went for 238 and gave a valiant effort but missed. Then all eyes were on Juggernaut!
The crowd erupted as Coach Russo gave an intro that Bruce Buffer would be proud of, announcing THE JUGGERNAUT, WYATT LOZANO, from the 315, going for 227 lbs, a lb heavier than LeRoys current weight lifted. While Wyatt gave a tremendous effort with a full Arnold Expo crowd behind him, he just missed 227.
LeRoy would then go for it again and would miss but would retain the title of heaviest curl of the day, but Wyatt nearly hit 227 and gave everyone a glimpse of what’s to come from round 2!!!
While LeRoy Walker was clearly the stronger lifter, plenty of credit should be given to Wyatt Lozano. He was the only tested athlete at the event meaning he was all natural while completing his lifts. Both Lozano and Walker are clearly the strict curl athletes to beat on the circuit.
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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.
Natural Bodybuilder AJ Morris Says the Smith Machine Is Better for Presses Than Free Weights
INBA PNBA natural bodybuilder AJ Morris says he prefers the smith machine when it comes to presses.
Every gym equipment has its time and place. Whether it’s a barbell, dumbbells, resistance bands, or machines, each piece of equipment has its pros and cons. For example, amateur International Natural Bodybuilder Association (INBA)/Professional Natural Bodybuilding Association (PNBA) natural bodybuilder AJ Morris says the smith machine is best for pressing movements.
AJ Morris received second place at the INBA PNBA World Championships and third place in Men’s Bodybuilding Open Short at his first Natural Olympia – 2021. He was also part of the first-ever United Kingdom Drug Free Bodybuilding Association (UKDFBA) Team to compete in Natural Olympia.
On Instagram (IG), Morris said:
“I love free moving barbells and dumbbells and I feature them in my programming when possible & when they have their place, but when it comes to creating the best movement for me, a press is likely to be on a smith.
Why?
It’s very safe, it’s very stable, it’s very repeatable.”
You can see AJ Morris performing the smith machine bench press and his complete statement below:
https://www.instagram.com/p/CaP3h4eorZW/?utm_source=ig_web_copy_link
Smith Machine Vs. Free Weights
In general, it’s good to mix up your movements to give your body and muscles different stimuli to adapt to. For example, both the smith machine and free weights can effectively reach your fitness goals. However, which one you should focus on depends on your goal.
The smith machine is more stable and is a lot easier to control compared to free weights. Therefore, it’s not quite as effective at targeting your core and engaging your stabilizer muscles since it’s a fixed range of motion. However, the smith machine isolates the muscle you’re targeting. And it’s safer than free weights, so it’s more beginner-friendly.
On the other hand, free weights are more effective at engaging your core since they require you to use your stabilizer muscles. It also requires balance and coordination since it allows movement in multiple planes. Free weights mimic real-world activities more.
Amateur to Pro Status in the INBA PNBA
Although AJ Morris is currently an INBA PNBA amateur athlete, he plans to compete at Natural Olympia as a pro by 2023. In an IG post on November 12, 2021, after competing at Natural Olympia, Morris stated, “I will be back, and I will be a very competitive pro in 2023. All I need is time [sic]”
For INBA PNBA athletes to earn their pro card, they must rise in amateur ranks and win a pro qualifier. Once athletes are eligible at the pro level, they have the opportunity to earn cash up to $10,000 and other prizes, such as a Harley-Davidson at Natural Olympia. And now, multi-media contracts with Generation Iron and Iron Man Magazine and athlete profiles.
Recap
Try the smith machine out if you’re looking to isolate your chest more with heavy loads. However, opt for free weights if you want more real-world lifting experience and want to engage your core and stabilizer muscles. Both free weights and the smith machine help you effectively reach your fitness goal. However, we recommend starting with the smith machine since it’s safer if you’re a beginner.
Follow us on Instagram, Facebook, and Twitter for more workout insight from INBA PNBA athletes!
Tyson Fury Credits Success To ‘Masturbating Seven Times A Day’
Tyson Fury is not shy about his training techniques and apparently one help testosterone flow.
Hours of training, lighting-fast hands, quick instincts — all reasons why Tyson Fury has found great success in the boxing ring. In a recent interview, he credited something else.
The heavyweight champion joined The Pat McAfee Show for an interview and admits to masturbating seven times a day to prepare for fights. The Gypsy King said with a smile that it helps load up on testosterone.
“I put most of my success down to masturbation seven times a day,” Fury said.
“got to keep that blood pumping baby. th only thing i have bee loading is testosterone from all the wanking over they ears. right hands and left hands depending on what i feel like.”
Tyson Fury is known for throwing heavy hands and he joked about his levels of testosterone being the reason. This was not the first time that the champ referenced this technique heading into a fight.
Fury and Deontay Wilder put on three fights that will be remembered in the heavyweight division. Before the second meeting, Fury discussed similar trends that he was using leading up.
“I’m doing a lot of things I didn’t before. I’m eating five or six meals a day, drinking eight liters of water,” Fury explained.
“If it’s gonna give me an edge, i’m willing to try it. I’m masturbating seven times a day, keep my testosterone pumping.”
This trilogy might have been what truly took Fury to the next level and he was not shy about his methods. His statements mirror each other quite a bit so this might be actual evidence of what Fury does to get ready.
Tyson Fury has his next fight lined up and it might be his last. Fury is preparing to take on Dillian Whyte on April 23. This fight will take place at Wembley Stadium in London. He recently told reporters that he is ready to retire following the fight.
It would be a bit of a surprise to see Fury decide to retire following his next fight but anything is possible. He has certainly put himself in a position to do so and judging from his pre-fight measures, Fury has been able to relax. It will be interesting to see if any other statements are made as the fight date approaches.
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Andrea Shaw: My Personal Goal Is To Win 11 Ms. Olympia Titles
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Andrea Shaw aims to beat the world record for most Ms. Olympia wins
Before the Ms. Olympia temporarily disappeared for about six years, Iris Kyle was the reigning champion. To this day, she is still the world record holder not only for most Ms. Olympia wins – but most Olympia wins by any athlete in any division ever. Since the return of Ms. Olympia two years ago, Iris Kyle has yet to make a return to reclaim her title for various reasons. As of now it’s unclear if she will officially return moving forward. But the current champion, Andrea Shaw, hopes to become the new world record holder. In our latest GI Exclusive interview, Andrea Shaw details how and why she wants to earn 11 Ms. Olympia titles.
Andrea Shaw came out swinging upon the return of the Ms. Olympia competition two years ago. She has held dominion over Women’s Bodybuilding for two years now – and is the current reigning champion. During our recent video interview, we asked what her long term goals are. How long does she want to compete and how will she handle her physique once she retires? It seems like retirement won’t be coming any time soon though – as she proclaimed that she wants to win 11 total Ms. Olympia title by the end of her pro career.
The number 11 is not random, it’s the amount of wins she needs to become the new world record holder. Iris Kyle, the previous Ms. Olympia champion, currently holds the record at ten wins. This is also the most Olympia titles won by any athlete regardless of division. Shaw is ready to change that fact – we just may need to wait until 2030 for that to happen.
That’s a long way off. And Andrea Shaw is not delusional about the fact a lot can change between now and then. That’s why she has a very realistic rule she is living by in terms of achieving her goal.
“I’m very much aware of the fact that, you know, you still need to be in a good place mentally with competing. You still need to be a good place physically when competing,” Andrea Shaw states in our interview. She continues:
“My caveat to that is if I still feel good about it physically and mentally, I would like to go after eleven. But at any given point I feel as though it’s not there, I’m not the one to force that.”
Andrea Shaw makes a good point here. She cannot predict where her head or body will be at five or more years from now. She certainly has the hunger and drive to become a world record champion – but also realizes that life can change those goals and drive in unexpected ways. The most important thing for her is mental and physical stability. If the goal becomes a hinderance rather than a productive goal – she may change tactics.
Andrea Shaw goes on to use Dexter Jackson as an example. Jackson is notoriously known for his extremely successful and long lasting career. He is the most decorated pro bodybuilder of all time – and many had counted him out multiple times throughout his career as he aged. He ended up not retiring until after 50 years old.
Andrea Shaw points out that his longevity came down to how he planned each and every bodybuilding prep. He did not go hardcore like some other bodybuilder, which would lead to a burnout (even if it was after a very successful run). Shaw wants to follow this method. She wants to be the best and perhaps even become a world record holder – but only if it’s right for her overall happiness and stability.
You can watch Andrea Shaw talk in more detail not only about her goal of 11 Ms. Olympia wins – but also her plans for after retirement. Catch it all in our latest GI Exclusive interview segment above.
Joey Swoll Continues To Educate On Unorthodox Lifts, Addresses ‘Toxic Gym Culture’
Joey Swoll has used TikTok to call out those who criticize others for their workout routines.
TikTok is a social media platform that can be used in many ways. Joey Swoll has been using his platform to callout and educate others who might be critical of lifters in the gym performing unorthodox exercises. Recently, he shared a video after a woman claimed a man was “ego lifting” in front of her.
Swoll does not take to the platform in a disrespectful way. He takes the time to explain what lift is being performed and the benefit of the movement. He also has taken the time to speak against “toxic gym culture.”
In this particular video, a man is seen with heavy dumbbells in front of the rack performing partial reps of lateral raises. The female in the video describes them as “half-ass reps” but Swoll explains that this is the purpose and it is extremely effective.
“The key to this workout is to only do about one-third the range of motion of a side lateral raise and to also go heavy and high rep. A lot of great bodybuilders love this movement, it’s great for size. The late great John Meadows, one of the best to ever do it, rest in peace to him, he loved this exercise.”
This is not the first time that Joey Swoll has done this. In January, another female was criticizing a man performing drag curls with dumbbells because of the strange-looking nature of the lift. Also, Swoll has been calling for gym culture to improve as a whole.
On Saturday, Joey Swoll shared a video where a woman was recording a man on a machine next to her. The point of the video was to try and prove that the man was staring at her while she was working out. Swoll provided his opinion on the video.
“This man did nothing wrong. He’s at a public gym, minding his own business getting a great workout in and you decided to film him and make him look like a creep to get likes and attention on social media. You’re literally on a piece of equipment that’s only a few feet away in his peripheral and you made some noise and he looked at you for a millisecond.”
The overall culture of public gyms has been in question after some recent viral videos, especially on TikTok. Joey Swoll believes that it must be fixed and all gym-goers have the right to exercise anyway they want.
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