Tag: powerlifting
Jamal Browner Makes 925lb Deadlift Look Easy In Recent Video
Jamal Browner came up just short of a 1000lb deadlift but made 925lb look like nothing in Instagram video.
Jamal Browner has a reputation of moving massive amounts of weight. He has been making deadlifts look easy for quite some time and that was shown once again in a recent series of Instagram videos.
On Wednesday, Browner posted a video absolutely crushing a 925lb deadlift. The weight seemed to fly up from the floor and the 26-year-old was even able to impress himself.
“Still amazed with how this 925lbs (420kg) deadlift moved,” Jamal Browner wrote on instagram. “What RPE would y’all rate this?
“I think it’s a 7.5 ??♂️”
RPE stands for Rate or Perceived Exertion. This is a scale used by powerlifters to determine how difficult a lift was. Browner rated this deadlift a 7.5 but he made it look a lot easier than that. You will have to be the judge.
Browner made this lift look so easy that he decided to try and kick it up a notch. In a series of videos posted on Friday, Browner shows himself going through a test run of different weights. It begins with a 1000lb and 990lb deadlift, both came close but were ultimately failed. Browner then rebounds by smoking his attempt at 925lbs, 865lbs, and 815lbs.
“Very solid test week. Im not even mad about this miss. Just a learning experience. Strength wise I am there. Hook grip is locked in. Just have to dial in technique and time my lockout better.
We got 11 weeks to build and make this happen on the platform. If all things go as planned, this total is going to be crazy. ???”
Jamal Browner references a competition that he is preparing for that is 11 weeks away. With where he currently is in training, there is a chance Browner steps on stage and does something special when the lights are on. He has turned into one of the best 110kg powerlifters in the world and he is not shy about showing it off on social media.
This will not be the last time we hear from Browner moving forward. His Instagram page is full of updates on different lifts and different weights that he is attempting. There is no doubt that the results will continue to impress.
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The Top 3 Powerlifting Exercises: Squat, Bench Press, And Deadlift
Boost confidence and big gains with the big 3 powerlifting exercises.
You walk around the gym and everyone wants to know three things. How much can you squat? What’s your bench? What’s your max deadlift? If you don’t have that confident answer, you can feel slightly inadequate to other lifters around you. These exercises are great indicators of your strength and there is a reason that powerlifters do them. Whether you are training to be a powerlifter, or just simply looking to put up big numbers, these best powerlifting big three exercises are crucial to know how to do.
The strength that comes from these three power lifts can work to benefit all other exercises you do. Any heavy resistance training, like powerlifting, works to strengthen your skeleton to help reduce the risk of injury and give you a solid and stable frame. Because these exercises are compound movements, they work two or more body parts and impact every aspect of your lifts. With this, you can maximize muscle growth and ensure those gains never stop growing with a strong exercise.
Powerlifting works to greatly influence and positively impact your body in more ways than one. Each exercise will improve strength in each respective focus area. While the legs, upper body, and back are the primary groups powerlifting targets, every skeletal muscle benefits from a good routine. Since it is an intense form of resistance training, powerlifting can aid in fat loss as it burns plenty of calories in the short term, but can boost your metabolism for longer-lasting effects (1). With the strength you build, there is a correlation to increased athletic performance offering more than just big muscles (2). While powerlifting seems more of a one rep and done, strength-based focused sport, the benefits of each exercise program go far beyond simply that.
Let’s break down each of these three staple best powerlifting exercises with the benefits and proper ways to perform each. The squat, bench press, and deadlift are great exercises to boost strength and give you confidence to stand tall in the gym. For those seeking to perfect their competitive exercises or simply get huge, give these three a try and work to catapult your gains to new heights from a great program for the best results.
Squat: Light Up Those Legs
Many variations exist with the squat, but we will focus on the back squat. Squats work your glutes and quads, which serve as the drivers for this exercise, similar to lunges. It also hits the hip adductors, hamstrings, calves, and core. On the descent, your quads and glutes lengthen allowing for you to lower to the ground in a controlled speed, and then fire up as you straighten to return to the starting position. Your calves keep your feet planted while your hamstrings counter what the quads do to help with stability and reduce added strain (3) for better rest to really push yourself without new injuries.
By strengthening your lower body, squats give you a solid foundation for grounded support that benefits virtually all other exercises. The benefits of improved performance and reduced risk of injury not only promote successful lifts and competitions but can keep an athlete training longer and be a positive force to their overall well-being (4).
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How to: Squats begin with your feet shoulder width apart. Make sure the bar is resting on the top of your shoulder blades and not the top of your spine. Your hands should be slightly wider than shoulder-width apart. As you brace your core, maintain a neutral spine and bend at the knee, lowering to the ground. Keep your weight centered and heels on the floor. Keeping solid form, push up to the starting position and work to build that muscle from the right workout for important gains for people.
Check out our Squat Exercise Guide for video instructions
Bench Press: Pump That Chest
Most people love to talk about this exercise and for some reason this exercise has become the ultimate test of strength. While many variations exist for this exercise as well, we will focus on the medium-grip bench press. It is great for targeting your upper and lower chest, arms, and shoulders. The regular grip will target the entire pectoral muscle and give you that bulk in the chest while enhancing grip strength, something people need for important functional movements to start enhancing everyday gains for perfect movements.
It can not only improve upper body strength, but also deliver muscular endurance and support other exercises. While widely employed for general strength and condition, it also aids in hypertrophy (5), showing great benefit in muscle growth. Its versatility and popularity match the benefits provided to be a great strength-based, power-inducing exercise for gains to truly show.
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How to: Lie on the bench with your feet planted on the floor. Grab the bar with your hands a little more than shoulder-width apart. Arch your lower back slightly. While this is debated, an arched lower back can help keep the spine neutral and the back tight. Lift the bar off the rack and gently lower to your chest as you breathe in. Your forearms should be about 90 degrees from the ground as you touch your chests and with your feet planted on the ground, initiate the upward movement to return to the starting position.
Check out our Bench Press Exercise Guide for video instructions
Deadlift: Serious Back Builder
The deadlift is an impressive exercise for it requires both explosive strength and overall power. The deadlift will target the back and spine, glutes, and legs. This exercise is of course beneficial for those who powerlift or lift big in the gym, but the everyday benefits are considerably noticeable as well, like enhanced grip strength which we all need to work to lift the weight and be great.
For powerlifters, the deadlift is one of the big three for competition, but bodybuilders will deadlift because of the benefits to muscle growth in the back and thighs (6). As an exercise to develop overall strength, the deadlift can support stability and balance as a grounded exercise that influences many others. As a source of influence for grip strength and core stability, the deadlift is really considered an all-around, whole body workout to build strength with a lift that we need to do to build our muscles.
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How to: Begin with your feet shoulder-width apart. Your knees should be slightly bent and the bar just outside the legs. Hinge at the hips and as you straighten your legs and keep the bar close to your body. As the bar approaches just above the knee and your arms straighten, keep a straight back and rest on your thighs. To return to the ground, slowly lean forward from the hips and bend your knees slightly to get back to the starting position.
Check out our Deadlift Exercise Guide for video instructions
Wrap Up
These three powerlifts are exactly what you need to start feeling confident and comfortable in the gym. For those interested in getting involved with the sport of powerlifting, these are essential for you to know and learn to see great results. With continued work, you will see muscle mass and growth that increases your strength and a positive change in your posture and balance. The squat, bench press, and deadlift are staple three lifts in a powerlifters routine and you will love the numbers you start putting up. The benefits inside and outside of the gym should be enough for you to want to incorporate these into your workout regiment and love the results.
Let us know what you think in the comments below. Also, be sure to follow Generation Iron on Facebook, Twitter, and Instagram.
*Images courtesy of Envato
Resources
Campbell, W. W.; Crim, M. C.; Young V. R.; Evans, W. J. (1994). “Increased energy requirements and changes in body composition with resistance training in older adults”. (source)
Wisloff, U.; Castagna, C.; Helgerud, J.; Jones, R.; Hoff, J. (2004). “Strong correlation of maximal squat strength with sprint performance and vertical jump height in elite soccer players”. (source)
Kompf, Justin; Arandjelovic, Ognjen (2017). “The Sticking Point in the Bench Press, the Squat, and the Deadlift: Similarities and Differences, and Their Significance for Research and Practice”. (source)
Myer, Gregory D.; Kushner, Adam M.; Brent, Jensen L.; Schoenfeld, Brad J.; Hugentobler, Jason; Lloyd, Rhodri S.; Vermeil, Al; Chu, Donald A.; Harbin, Jason; McGill, Stuart M. (2014). “The back squat. A proposed assessment of functional deficits and technical factors that limit performance”. (source)
Kompf, Justin; Arandjelovic, Ognjen (2017). “The Sticking Point in the Bench Press, the Squat, and the Deadlift: Similarities and Differences, and Their Significance for Research and Practice”. (source)
Kompf, Justin; Arandjelovic, Ognjen (2017). “The Sticking Point in the Bench Press, the Squat, and the Deadlift: Similarities and Differences, and Their Significance for Research and Practice”. (source)
Larry Wheels Smashes Squat PR Weeks Out From Powerlifting Return
Larry Wheels hit a new squat PR during his latest training.
Larry Wheels set a new personal record in the squat lift. The powerlifter hefted a massive 835lbs and made it look easy. The training was in prep for his upcoming return to the competitive powerlifting arena.
Larry Wheels has some truly incredible strength. The powerlifter has always aimed to push his body past its physical limits. It’s why he’s able to shatter his personal records so often. No feat is too extreme for the powerlifting veteran.
Larry has always sought out new challenges which is what has made him so powerful. If you’re not seeking to improve on yourself then life can get truly mundane and boring. Larry Wheels has vowed to himself that he’ll always seek to improve.
Smashing His Squat PR
So naturally weeks out from his return to powerlifting competition, Larry Wheels once again has outdone himself. The powerlifter hit a new PR in the squat, lifting 835lbs in wraps. The whole feat was captured on video and featured Larry showcasing the grit, strength, and determination he’s become known for.
With almost eight weeks to go before his return to the powerlifting arena, Larry Wheels is looking stronger than ever. Training alongside long-time friend Black Tom Cruise, Larry was in top form as he prepped for his next meet in New York.
In his most recent YouTube video, Larry Wheels revealed that he’d be competing at Revolution Powerlifting Sydnicate’s (RPS) Long Island Insurrextion meet. Set to take place in Farmingdale, Long Island, NY, Larry hopes to return to form and have a strong showing.
“This is the beginning of a ten-week prep or so, for September 11th, RPS meet,” said Larry Wheels. “This is one of the best entries into contest prep I’ve had in a long time, so I’m really excited about it. After a long hiatus from powerlifting, my spine, my joints, everything feels good, so we’re expecting big things.”
Despite his recent online beef with Greg Doucette, Larry Wheels once again proved how incredibly strong he is. A 835lbs squat is nothing to scoff at and this is only the beginning of his training camp. If he can build on this momentum and continue to get stronger, Larry could really blow away the competition at the RPS meet in September.
With his return set and a positive attitude about his growth potential, Larry Wheels seems poised and ready to take on all challenges. It will be interesting to see what he brings to the table when he returns to the arena that made him so wildly popular.
Are you ready to see Larry Wheels make his return to the competitive powerlifting arena?
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Managing Editor 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.
Danial Zamani Benches a Massive 744lbs, Closes in on World Record
Danial Zamani bench presses 744lbs as he claws towards the world record.
There’s a new bench press beast in town and he goes by the name Danial Zamani. Looking to break the world record held by Julius Maddox, Zamani recently benched a staggering 744lbs. That’s in striking distance of the current record of 782.6lbs.
There are very few humans that can bench press over 700lbs. It’s just not something you see every day. Yet despite that fact two monsters of men have emerged in recent years to achieve that feat and more. Julius Maddox is the current world record holder, breaking his own record and setting a new one at 782.6lbs. Maddox’s goal is to bench 800lbs. But Iranian powerlifter Danial Zamani is hot on his heels.
Looking to crush the world record himself, Danial Zamani has been putting in countless hours at the gym. The powerlifter has put up some impressive numbers in the past and is only getting stronger. Julius Maddox acknowledged that Zamani could prove to be a legitimate threat to his title, motivating him to stay on top of his game.
Massive Strength
As he continues to battle towards capturing the world record title, Danial Zamani is putting up some pretty serious numbers. His most recent training video shows Zamani lifting a massive 337.5kg or 744lbs. It’s a feat few have accomplished and it’s only less than 40lbs away from the world record.
The Iranian powerlifter posted this training video on Instagram, showcasing his incredible strength.
Here is today’s workout top set 337.5 second heaviest raw bench press all time
I had some fear and hesitated doing it today because there is still pain in my left pectoralis but I did it because I promised myself and the the world. Trusting in God and hard work , I will reach 350 kg in a month as my plan.
It’s clear that Danial Zamani has what it takes to challenge for the world record. He says his next goal is to bench press 771lbs by next month. Julius Maddox better be training hard because Zamani has truly become a serious threat to his title.
For more news and updates, follow Generation Iron on Facebook, Twitter, and Instagram.
Managing Editor 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.
How Power Bodybuilding Works For Serious Strength & Size
Combining the best of both bodybuilding and powerlifting, power bodybuilding is exactly what you need for serious gains in strength and size.
Powerlifters and bodybuilders are two types of athletes determined to put their bodies through immense strain in order to be the absolute best in their respective fields. Power bodybuilding, or powerbuilding, is an incredibly effective way to take both of these sports and combine them into one so the end product is something bodybuilders and powerlifters alike will envy. So, while both kinds of athletes rely on a proper diet and supplementation plan to power them through their workouts and their day, a monster training plan designed for both strength and aesthetic can be a game changer for all your goals.
Both powerlifters and bodybuilders always seem to try and out do the other. For powerlifters, they know they have serious strength and a mean will to get some absolutely massive weight lifted as they look to outdo opponents on the big three lifts, being the squat, bench press, and deadlift. On the other hand, bodybuilders are searching for that shredded and massive physique, trying to achieve perfectly rounded symmetry to compete with the best on the brightest lights of the stage. Powerbuilding now takes these two ideas and smashes them into one, giving you the best chance at becoming a top contender in both fields.
Let’s take a look at power bodybuilding and see what this is all about. As a unique and effective way to train, powerbuilding can work wonders for your gains by forcing you to prioritize more than you may have thought before. From what it is, to the many benefits, and some examples of training plans, you will be well on your way to getting the most out of each and every lift.
What Is Power Bodybuilding?
Power bodybuilding combines the best attributes of bodybuilding and powerlifting so you get both stronger and visibly bigger to get the most out of training, performance, and a shredded aesthetic. The idea around this is to prioritize strength gains with the big three powerlifts and slowly increase the load as you continue through training. A powerbuilding program is something that involves low reps with heavy resistance training to really target and maximize the effects of muscle hypertrophy (1).
With the big three powerlifts, what you find is increased time under tension to cause more microtrauma with the muscles, giving them a chance to repair themselves so they grow. As a way to get both large in size and stronger overall, power bodybuilding is exactly what you need to achieve all your powerlifting and bodybuilding goals.
Benefits Of Powerbuilding
By working so hard to achieve increased size overall and a shredded aesthetic, the benefits of powerbuilding are hard to ignore. Benefits of power bodybuilding include:
Serious strength and hypertrophy: Work to boost all areas of your strength gains and muscle hypertrophy with added time under tension and big lifts (2).
Enhanced mobility and control: Rely on better mobility and control with these big lifts as you seek to stay physically healthy while lifting big.
Better joint conditioning: Get your joints to a better place by conditioning them to handle such a heavy load.
Improved performance with compound exercises: By constantly enhancing your skill with compound exercises, you can improve performance especially as you lift bigger.
Figure out sport to pursue: Choosing the direction you want to go is hard but this can help you choose which sport you like better and would be happier pursuing.
Who Is This For?
It is safe to say that with the increased load and time under tension, on top of the fact that it requires serious weight and lifting knowledge, power bodybuilding isn’t exactly for the brand new beginner. This is great for those more intermediate to advanced lifters who are looking for a new challenge or who are looking to combine both sports to see real gains. For those still figuring out which path would best suit them, this is also a great way to figure that out.
Power Bodybuilding Training
When looking to build that desired strength and start to see that massive aesthetic come to life, look no further than a good training program to help get you to where you want to be. By working with lower sets and higher reps, you rely on those muscles to work hard and give you the most out of each and every lift.
Let’s take a look at an upper body and lower body powerbuilding training plan:
Upper Body
Exercises
Sets
Reps
Incline Dumbbell Bench Press
4
10
Lat Pulldowns
3
10-12
Arnold Press
3
10
Seated Cable Rows
4
10-12
Cable Crossovers
3
10
Cable Lateral Raise
3
8
Alternating Dumbbell Curls
3
8
Triceps Pushdowns
3
10
Lower Body
Exercises
Sets
Reps
Squats
3
5
Deadlifts
3
5
Leg Press
4
10
Leg Extensions
4
12
Leg Curls
4
12
Seated Calf Raises
4
15
Nutrition Tips
When it comes to power bodybuilding, having the right nutrition plan is absolutely key in making sure you get all of the nutrients you need most out of your diet. Getting the proper amounts of macronutrients is vital for you need to ensure you get protein, carbs, and fat into your body to capitalize on all your gains. With protein as the building block of all muscle, it is absolutely imperative you make this happen so no gains go to waste (3). Allowing yourself the proper caloric intake is also key for you need to stay fueled, especially after under so much weight.
Supplementation
Having a good supplementation routine is key and cannot be overlooked. Whether that be something like a pre-workout or intra-workout BCAA, or even a fat burner or testosterone booster, there are a host of supplements to help get you to where you want to be.
This protein supplement from Transparent Labs is perfect for all your muscle building and recovery goals as you seek to build that aesthetic you want most.
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Wrap Up
Power bodybuilding combines the absolute best of both bodybuilding and powerlifting to ensure all your bases are covered in terms of strength and size, while also aiding in a perfectly rounded out physique. Don’t let any of your gains go to waste and look into this form of training as you look to better your health and fitness, as well as capitalize on the potential of all your gains.
Let us know what you think in the comments below. Also, be sure to follow Generation Iron on Facebook, Twitter, and Instagram.
*Images courtesy of Envato
References
Schoenfeld, Brad J. (2010). “The mechanisms of muscle hypertrophy and their application to resistance training”. (source)
Morton, Robert W.; Colenso-Semple, Lauren; Phillips, Stuart M. (2019). “Training for strength and hypertrophy: an evidence-based approach”. (source)
Pasiakos, Stefan M.; McLellan, Tom M.; Lieberman, Harris R. (2015). “The effects of protein supplements on muscle mass, strength, and aerobic and anaerobic power in healthy adults: a systematic review”. (source)
American Strict Curl Record Has Been Broken By LeRoy Walker
LeRoy Walker demolished the American strict curl record.
It appears that there’s a new American strict curl king. LeRoy Walker just crushed the American strict curl record with an impressive 226lbs/102.5kg lift.
The strict curl has become extremely popular over the past year. Many strength athletes have been pushing themselves to conquer the lift and cement themselves in history. From Larry Wheels to Arnold Schwarzenegger, everyone has been trying their hand at the strict curl.
LeRoy Walker is another strength athlete looking to take his strict curl game to new heights. The powerlifter is aiming for the world record, but before that decided to start at a lower weight. Walker just recently took on the American strict curl record. He smashed it with a 226lbs/102.5kg lift. You can see him conquering the feat below.
Smashing The American Record
??226LBS/102.5KG ??American record. Previously it was posted about the failure. This was true. In this particular federation 212 was the attempt for the national record. I missed it. Then came redemption. I made it. Then I took 226 fo a ride. Usually I like a traditional grip. A week ago however I had a really bad tendon strain and caused me to have to use a variety of grips. Fortunately I made an in meet adjustment to a close grip that put less stress on the forearm. It paid off. Most of my heavy overload training I did both traditional and wide. The rules state that you can use EITHER.
I’ll do a post with the full version tomorrow night. This is just a glimpse of the finish that set the tone for bigger badder things to come. Stay tuned for the next meet!!! ILL BE READY FOR SEPTEMBER.
LeRoy Walker made that look easy. There’s no doubt that he has plenty left in the tank and more to sure. As he eluded to in his post, Walker is looking to improve upon the strict curl. He’s looking forward to the next meet in September and is gunning hard for the strict curl world record.
Do you think LeRoy Walker can conquer the strict curl world record?
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Managing Editor 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.
Julius Maddox Injures Pec, Could Delay 800Lb Bench Press Event
Julius Maddox injured his pec in a recent training session.
Julius Maddox recent suffered a pec injury during his prep for the 800lb bench press world record. The powerlifter recently released a video explaining that he suffered a pec strain that could set back the bench press attempt past June.
Injuries in high level training are common. If you’re competing at the highest levels it means pulling out all the stops in training. It means making sacrifices and pushing your body past it’s limit. With conditions like those, it’s easy to see how an athlete can get injured.
That’s exactly what happened to Julius Maddox.
The powerlifting champion has been showing some incredible strength in his recent meets. Just a few months back Julius Maddox broke his own bench press world record with an incredible 782lb lift. It seemed like a forgone conclusion that Maddox would go on to once again challenge the 800lb bench press.
Julius Maddox was set to attempt the 800lb bench press this June. He hoped to crush the bench press attempt this time around and was doing some great prep for the occasion. His recent training showed a man possessed, readying himself to do what no one has done before.
Unfortunately it appears that Maddox’s plans may have to be put on hold.
Bad News
In a recent video to his YouTube channel, Julius Maddox revealed that he has suffered a pec injury. While details aren’t completely clear, it doesn’t appear that he has torn his pec. Instead Maddox said in the video that he suffered a pec strain. While that is better news than a complete pec tear, it appears that Maddox will have to push back the date of his 800lb bench press attempt.
“I couldn’t even budge 720,” said Maddox. “I’ve never been in a situation like this, since I’ve been training. I don’t miss lifts, very rarely miss lifts. I don’t miss lifts like that.
“Strained my pec a bit at the bottom of the lift. Man, I messed up. I’m 8 weeks out from the event and I think I’m going to have to call and have a discussion about pushing this event back further than June.”
That’s truly unfortunate news. Julius Maddox was poised to tackle the elusive 800lb bench press after waiting for over a year at this next attempt. Now he will have to wait and see how his pec heals up before tackling the feat once and for all.
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Managing Editor 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.
Julius Maddox Touts Danial Zamani as Major Threat to His Bench Press Record
There’s a challenger to world bench press record set by Julius Maddox.
Julius Maddox acknowledges that fellow powerlifter Danial Zamani is a real threat to his bench press world record.
Maddox is an absolute beast of a man. He has smashed bench press records left and right. Maddox is no doubt the king of the bench press. But no record lasts forever. Records are made to be broken. You need only ask Maddox himself for the truth of that statement. And according to the current world record holder, there is a challenger on the horizon.
In a recent Q&A video on his YouTube channel, Julius Maddox broached the subject about a challenger to his world record bench press. That man is Danial Zamani.
A native of Tehran, Iran, Danial Zamani is a powerlifter with a ton of promise. The 29 year old has shown some pretty impressive strength in the past. Fellow powerlifter and strongman Peiman Maheripour has sung Zamani’s praises in the past.
Monstrous Strength
Most recently Danial Zamani hit an impressive 330kg (727lbs) bench press.
Julius Maddox holds the world record bench press at 354kg (782lbs). Danial Zamani’s feat wasn’t very far off. In the Q&A video, Maddox addressed Zamani and is even motivated by the prospect of a challenger to the world record.
“This guy is a tank,” said Maddox. “If anyone at this point in time will give me a run for money, in the next year, it will be Danial.”
“A lot of people will throw that in my face and act like I’m scared, that my title is at stake. Guys, that’s the whole point of this sport, is to outdo one another. So why would I be mad if someone came along to outdo me?
“That’s not going to do anything but challenge me to work harder,” Maddox added. “When it comes to someone who’s literally breaking down the barriers, it’s Danial. But you got to understand, this gives me the opportunity to have a challenge.
“Whenever I compete, I’m always competing against myself. I’m never competing against anyone else, simply because there’s really no one in my league at the moment. Even Danial is so far off. He’s made exponential growth, but still there comes a point in time where you start to hit these walls.”
Julius Maddox looks to be excited by the prospect of Danial Zamani closing in on the world record. The added motivation will likely push his training to the next level. After all, his goal is 800lbs. If he keeps his focus on his original goal, he may not be have to worry so much about Zamani breaking the record. Julius Maddox will already be pushing past that number.
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Managing Editor 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.
Legendary Lifting Partners You Need to Know
Almost everybody has, or should have, a lifting partner. If you are still lifting weights alone, it is time you considered finding yourself a friend to help you make your experience at the gym a breeze. Lifting becomes more comfortable with a gym friend, iron brother or iron sister, swolemate, or metal comprade, whichever term you use at your sport to refer to a lifting partner. However, finding yourself a lifting partner is not as easy as you think. It is not anyone you meet at the gym who can make the right workout partner. It goes beyond physical compatibility, and there has to be some chemistry between the two of you. But how will you know that you’ve found the perfect lifting partner?
Well, the following are clues you may have found the ultimate lifting partner
Similar Workouts
The perfect gym partner likes most of the things you want. That includes specific exercises and particular kinds of weights. If you find out that you and your new partner do many incline presses than decline presses, you found him/her! The same applies to the number of deadlift sets and preps, and the right partner will go just as far as you can go with deadlifts. If you feel sort of overworked or underworked after a lifting round with your new partner, the chances are that they may not be the right partner for you.
Bond Outside the Gym
The relationship with your partner must not be confined to the gym. The perfect lifting partner will maintain contact with you outside the workout spot. More often, the two of you would be seen grabbing a meal together or just strolling around town. Real lifting partners will often text, joking about weights, meals, and many other things not necessarily associated with the gym.
A lifting partner where you live, they know some of your family members. They will come to check on you when you don’t respond to your phone. Your partner knows a couple of your friends as well. Once in a while, your families share a meal or a drink at a high-end restaurant. Similarly, they are your first comforters when you’re faced with sad moments like grief. That is the right lifting partner for you.
Related Article: 5 Fitness Tips While Gyms Are Closed
You Have Similar Goals
The truth of the matter is; it is easier to work with someone who is trying to achieve the same thing as you or similar. The ideal lifting partner shares your aspirations in terms of what they want to accomplish in the short-term and long-term. If you are working for a lean muscle, find yourself someone who shares that dream with you. Similarly, the perfect gym partner should aim for the same career goal as you. There is no point in training with someone whose primary goal is to win a local title while you are aiming for a significant IFFB title.
Similar Bodybuilding Thoughts and Philosophies
What does your lifting partner think about bodybuilding in general? Are they doing it for fun, or are they doing it to achieve short-term goals? Your partner’s thoughts about the exercises you do will tell you whether you have found the right lifting partner or not. If they are mostly pessimistic about certain things, you should consider finding yourself another partner. Reason? They will derail you and prevent you from achieving your bodybuilding goals.
They Are Your Solid Rock
A good match will be your biggest motivation in every bodybuilding aspect. Does your partner push you to achieve your set goals? Even when your will to go on is at its lowest? If yes, then you have just found yourself an ideal partner. The wrong partner would probably discourage you from doing certain things or doesn’t push you. Also, they should be by your side when facing a bodybuilding contest at any level. They should be among the first people to comfort you when you don’t perform as expected in a particular competition.
Most importantly, a lifting partner doesn’t see you as a rival, but a comrade. That means sharing your successes and defeats in equal measure. That is the person you ought to keep as a lifting partner.
Tries to Fix Your Flaws
You don’t have to tell your lifting partner things about you. They should know you inside out as far as bodybuilding is concerned. That includes your strengths and weaknesses. The most significant role in their life is to help you become a better version of yourself. Your lifting partner should help you overcome bodybuilding challenges such as successfully performing strenuous exercises. Most importantly, they should be completely honest with you. If you were losing focus and headed in the wrong direction, they should be able to point it out.
Now that you know what your ideal lifting partner should or should not do let us see legendary lifting partners bodybuilding partners should emulate. You don’t have to copy everything they did, but let it serve as a guide to help grow your bodybuilding career.
Arnold Schwarzenegger and Franco Columbu
Arnold Schwarzenegger is undoubtedly one of the best bodybuilders in history. His rigorous acting career meant he had to do a lot of weightlifting to take on giant monsters in his fictional world. However, without a supportive lifting partner, he could not have been as successful. Arnold was struck by the tragic death of his long-time friend and lifting partner, Franco Columbu. The two first met in Germany in the 60s. Their friendship would move to the gym where they broke and set new records in weightlifting. The duo would do as much as bench press 500 lbs. each and top it up with squats 545lbs. Additionally, the lifting partners made deadlift 710 lbs. look like a piece of cake.
Arnold Schwarzenegger was not your ordinary movie star. Most of the things Arnold did in his action moves he could do in real life thanks to his prowess in weightlifting. Together with Columbu, they would do some weight lifting an average person would consider impossible. For instance, they used 100-pound dumbbells for eight preps. And not only that, they did it for flat bench flyes. Additionally, the partners would barbell row 315 for ten without a sweat
Mike Tyson and Zab Judah
Modern boxers such as the likes of Mike Tyson lift weights like regular bodybuilders. Most of them also use performance enhancement drugs and steroids. There is a thin line between bodybuilding and boxing. Although the two are separate careers, they have a common factor, which is the gym. Before hitting the ring, Tyson spent hundreds at the gym working out and lifting weights like every other bodybuilder. Zab Judah is not just a normal weight lifting partner, but he is also a reputable boxing champion and is considered the best welterweight boxer.
However, if you were to face either of them in a training session, your life would flash before your eyes. The speed, furiousness, aggressiveness, and intensity of their training is out of this world. If you walked into the gym and didn’t know them well, which is quite unlikely, you can’t say one of them is the trainer. Zab Judah stated that Tyson worked as much in training as he works in the ring. That is perhaps the reason the legendary boxer has seen more successes in the ring than any other fighter in history.
Typical exercise for Tyson and Zab involve 2000 squats, 66-pound barbell that is accompanied by 500 shrugs. They also do a lot of neck exercises using various weights. Their partnership in weightlifting has seen them become the undisputed boxers in their respective fields.
Flex Wheeler and Ronnie Coleman
Most people only know Kenneth ‘Flex’ Wheeler and Ronnie Coleman as rivals. What many people don’t know is that the two trained together as well. Their connection goes beyond the ring to other aspects of bodybuilding.
For instance, Ronnie once stated that it is Flex who introduced him to steroid use. But that is not the juice here. The two bodybuilding icons did a lot together to achieve mutual dreams, except when they were competing against each other, of course. Flex Wheeler has won 4 Arnold Classics and many other titles. Ronnie Coleman, on the other hand, commonly referred to as the real-life ‘Hulk’ won Mr. Olympia eight years in a row. The combined achievement of the two bodybuilders is a feat many bodybuilders can only dream of.
The two bodybuilders are known to have intense back, shoulder, and chest workouts. The workouts included barbell deadlift, T-bar row, assisted and non-assisted pull-up machine, inclined barbell raise, seated calf raise, among others.
Dexter Jackson and Kai Greene
Dexter Jackson and Kai Greene had a unique training style that involved body part split. The overall objective was to develop maximum muscular mass hypertrophy. The exercises typically involved 3 to 4 sets. Additionally, each training had approximately six activities. If you are still wondering why you need a lifting partner, try digging deeper into the kinds of exercises these two did together. The discipline and commitment to do these exercises successfully comes with a collaboration of two like-minded bodybuilders.
Their vigorous exercises saw both of them succeed in their respective fields, sometimes in the same competition, beyond expectation. Dexter is an Olympia bodybuilding champion as well as a 2015 Arnold Classic winner. Kai Greene may not be fortunate, having come second in the Mr Olympia competition three consecutive times in 2012, 2013, and 2014. However, his bodybuilding has contributed to his successes in other areas such as acting, as a trainer, and artist.
Frank Zane and Dave Draper
The duo is lucky to train alongside Arnold and Columbu. Zane and Draper may not have achieved much in their bodybuilding career, but they are among the best lifting partners. Their training followed a weekly routine with each exercise meant to achieve a particular goal.
On Mondays, Zane and his partner would do quadriceps and calves. They would do forearms and Abs in the evening of the same day. Every other day of the week had two sets of exercises, one in the morning and the other in the evening. On Thursdays, for instance, they would do back exercises in the morning then shoulders, forearms, biceps, and abs in the evening. Their training involved three days of rest every week.
Frank Zane is a 2-time Mr. Olympia winner while Dave Draper is considered a legend from the golden era. The latter won Mr. New Jersey when he was only 21 years of age.
Conclusion
Bodybuilding is a sport of pride, but one can achieve a lot more if they have a lifting partner to help them gain some lifting milestones. The best bodybuilders in history have had a lifting partner at some point in their fitness careers. A lifting partner does not necessarily make the weights lighter but will motivate you to lift even heavier weights. Like it was highlighted earlier in this article, the perfect lifting partner will push your fitness limits and inspires you to bring out the best in you.
If you have never thought about getting yourself a lifting partner, it is about time you found one. A lifting partner doesn’t have to be a fellow bodybuilder, but it would be better if they are one. Finding a lifting partner could be as easy as approaching anyone at your gym. It will take you a couple of days to know whether they make a perfect partner or not. If not, feel free to move to the next person.
Overall
All in all, find yourself a lifting partner who is disciplined enough to help you realize your bodybuilding dreams. Bodybuilding comes with many freedoms. Consequently, many people do not make it to the top because of a lack of discipline. Additionally, you may have heard of prolific bodybuilders who came down crashing after finding themselves a bad company.
In conclusion, a lifting partner is like your third eye. They see what you don’t see, and they know what works for you and what does not. Listen to what they have to say, you don’t have to agree with everything they suggest, but consider their opinion when making critical bodybuilding decisions.
‘Strength Wars: The Movie’ Clip – Anabolic Horse Vs Terron Beckham
Strength Wars: The Movie – A neck and neck battle between two vastly different athletes.
Strength Wars: The Movie is officially available on digital. You can order the film today right here. In this clip, Anabolic Horse battles against football athlete Terron Beckham. Both athletes vary widely in training discipline but the competition is close as these two swing back and forth for victory.
Strength Wars: The Movie released on April 16, 2020 and quickly became one of the top sports films on digital in the United States. That’s thanks in large part to the elite cast of athletes who agreed to compete in one of the most grueling strength competitions currently in action.
You can currently watch the film on all major digital platforms. But if you haven’t had a chance to see the film – we have a brand new exclusive clip to give you a look at just how intense the battles become.
In this clip, Strength Wars veteran Anabolic Horse squares off against Terron Beckham. Anabolic Horse describes himself as a powerbuilder while Beckham is a former football player and still maintains that style of training. Looking at both of their physiques and training disciplines – the two couldn’t be farther apart. But both are masters in their respective field.
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Check out Anabolic Horse vs Terron Beckham in this Strength Wars: The Movie clip above!
This is exactly where the excitement of Strength Wars comes into play. Two totally different training methods battling in a course designed to put them both to the test. Which will win out in the end? Powerbuilding or Football athletics? We won’t ruin that here – you’ll have to watch the movie for that.
But what you can see is that the battle is truly neck and neck. This clip showcases only one section of the course – but the two swerve back and forth for the lead. With each passing rep and each new section of the course – endurance fads. Who will outlast the other for ultimate victory?
More About Strength Wars: The Movie
Introduced in 2012, Strength Wars pits two muscle and strength athletes from different sports such as Bodybuilding, Powerlifting, Strongman, and Cross Fit against each other, by competing in a collection of strength exercises to determine an ultimate winner. Now in 2020, Strength Wars gets the feature film treatment with the biggest strength tournament in the competition’s history.
Welcome to Strength Wars: The Movie.
Directed by Vlad Yudin (Generation Iron series, The Hurt Business, Dorian Yates The Original Mass Monster) and produced by Edwin Mejia Jr., the film will feature an all-star cast including Larry Wheels, Anabolic Horse, Terron Beckham, Jerry Pritchett, Blaine Sumner, Big Neechi, Leonidas Arkona, and NDO Champ. The film will increase the stakes, transforming the 2v2 battles into an eight person tournament where only one can stand tall as champion. The film will also dive deep into the lives of each competitor across the globe as they train and prepare for the Strength Wars tournament.
Strength Wars: The Movie is available now on digital. You click here or the banner below to order today.