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Hafthor Bjornsson Shows Physique Transformation Ahead Of Boxing Match
Hafthor Bjornsson posted a physique update ahead of his boxing match with Devon Larratt.
Hafthor Bjornsson is known as a powerlifter who holds the world record for the heaviest raw deadlift. In May 2020, Bjornsson set a new mark at 501kg (1,105lb), beating the previous mark held by Eddie Hall by a single kilogram. Now, Bjornsson has gone through the ultimate transformation as he begins to work his way into the boxing world.
In a recent Instagram post, Bjornsson looks extremely shredded at 340 pounds. He has gone down from 450 pounds during his days of powerlifting.
Hafthor Bjornsson is set to take on arm wrestler Devon Larratt on Sept. 18. Larratt recently replaced Hall, who was forced to back out due to an injury, in this match. Hall has already began training following a torn bicep. There is a chance that Bjornsson and Hall get in the ring at some point moving forward when they are both healthy.
The battle between Bjornsson and Hall was going to settle some issues that the two have had in recent years. They have been connected in both deadlifting and World’s Strongest Man competitions. In 2017, Hall won the WSM title with Bjornsson finishing as the runner-up. The very next year, Bjornsson was able to rise to the top and win his first WSM championship.
It is clear that Bjornsson has a serious passion for boxing. The recent transformation for Bjornsson has him looking shredded and slim. This shows that the increased cardio training associated with boxing has been paying off in a big way.
This is a chance for Bjornsson to continue his goal of bursting onto the scene in the boxing world. He has a couple exhibition fights under his belt against Steven Ward and Simon Vallily. Recently, it has become clear that Bjornsson has been training in the necessary ways to look like a fighter.
Bjornsson’s battle with Larratt is less than a month away. As we creep closer to the big night, the former powerlifter continues to get in fighting shape and make the ultimate body transformation.
For more news and updates, follow Generation Iron on Facebook, Twitter, and Instagram.
Why Owning A Home Gym Is A Great Choice For Gains
Owning your own home gym, either complete or with various equipment, can greatly influence gains and is a great choice.
You may love going to the gym, but have you ever considered owning your own home gym? Gyms can be a great place to see gains for they offer the best equipment around and you never lack engagement in your workouts. Plus, you get some camaraderie among fellow lifters and bodybuilders. But a home gym can offer comfort and versatility and can be fully customized to how you want it. Don’t limit yourself on the possibilities for growth and look to invest in owning your own home gym.
Having your own home gym can prove to be worth your while and you should absolutely consider this as an option if you have the space. While it may be more expensive up front, in the long run, you do save money and can just enjoy a comfortable workout in your own home. Whether it be a complete home gym, or a variety of fitness equipment, you can work to set yourself up for the utmost success.
Benefits Of Owning A Home Gym
Owning a home gym certainly has its perks and while a full gym membership may give you a lot of amenities, your own can offer that as well. Working from the comfort of your home can give you space and convenience, which is exactly what you want most, and being in a comfortable environment can allow for those gains to thrive.
Benefits of owning a home gym include:
Gives you space and comfort: Your own space can be great and you don’t have to wait to use those machines you need most. Offering comfort as well can be great for your gains because its just you and the weight.
Better hygiene: You never have to worry about other peoples’ germs and can keep your gym as clean as you would like.
Save time and money: With a gym in your home, you save travel time and can get your workout done quickly. You also save money on a membership, gas to get to and from the gym, and other expenses associated with having to go to a gym.
Customize to how you want: You can get the equipment you want so you have full rights to customize however you want.
What Your Home Gym Could Include
With so many options for fitness equipment, knowing what you can include in your home gym can give you a better understanding of what you need to maximize all gains. The right equipment at the right price can boost all areas of your growth and give you a physique others will envy.
Resistance Bands For Warm-Ups, Workouts & Rehab
Resistance bands are awesome for they can work to aid in your warm-up, actual workout, and even post-workout recovery. By working on building mind-muscle connection and improving your range of motion (1,2), you do build muscle and can seriously increase strength. The right set will allow for proper weight adjustment with differing bands so you can adjust to whatever your needs may be whether it pre-, mid-, or post-workout.
Check out our list of the Best Resistance Bands for more great products!
Kettlebells For Strength & Functional Fitness
Kettlebells work for a variety of exercises and offer the ability to get a full body workout while also working on conditioning for better training and performance. Promoting strength and power (3), kettlebells also work to improve balance, stability, and coordination to improve form. As simple and convenient tools, these are versatile for any workout.
Check out our list of the Best Kettlebells for more strength training and functional fitness products!
Barbells For Heavy Training
Barbells are great for enhancing athletic performance and offering a full body workout as well. But barbells are perfect for your heavy training needs and can greatly improve your big three powerlifts, being the squat, bench press, and deadlift. Having a barbell in your home gym can support increased strength, while also working on functional movements (4).
Check out our list of the Best Barbells for more great products for heavy training!
Dumbbells For A Variety Of Workouts
Dumbbells are perfect for muscle growth and add amazing versatility to your workouts. Many exercises can be done with dumbbells to provide for effective alternatives and can really challenge your workouts for the better. The nice part about dumbbells are that you can work on fixing any muscle imbalances so you achieve perfect symmetry (5), something all bodybuilders want and need. Safe and effective tools, you can use fixed dumbbells or adjustable dumbbells to add even convenience to your workouts.
Check out our list of the Best Dumbbells to add great variety to your workouts, as well as our list of the Best Adjustable Dumbbells to add more convenience and save time!
Complete Home Gyms For Ease & Huge Gains
Complete home gyms may be on the more expensive side, but what you get is a full gym with tons of workouts. The ultimate convenience, this long term investment can increase privacy, build strength and size, and give you the most bang for your buck when looking to capitalize on all workouts. With key pieces of fitness equipment included, you get a quality and durable machine able to tackle all your needs and if you have the space and money to invest in a complete home gym, you won’t be disappointed with the results at all.
Check out our list of the Best Complete Home Gyms for a complete set to increase gains!
Wrap Up
There are great benefits to owning your own home gym and that can greatly affect all areas of your gains. By saving you time and offering space and convenience, you get a great set-up to see the growth and development you want most. With so much to offer, a home gym is something you deserve, and if you can make it work, it is something you should absolutely consider investing in.
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
McMahon, Gerard E.; Morse, Christopher I.; Burden, Adrian; Winwood, Keith; Onambele, Gladys L. (2014). “Impact of range of motion during ecologically valid resistance training protocols on muscle size, subcutaneous fat, and strength”. (source)
Calatayud, J.; Vinstrup, J.; Jakobsen, M.; Sundstrup, E. (2016). “Importance of mind-muscle connection during progressive resistance training”. (source)
Beardsley, Chris; Contreras, Bret (2014). “The Role of Kettlebells in Strength and Conditioning: A Review of the Literature”. (source)
Thompson, Brennan J.; Stock, Matt S.; Shields, JoCarol E.; Luera, Micheal J.; et al. (2015). “Barbell Deadlift Training Increases the Rate of Torque Development and Vertical Jump Performance in Novices”. (source)
Franettovich, M.; Hides, J.; Mendis, M.; Littleworth, H. (2011). “Muscle imbalance among elite athletes”. (source)
German Volume Training: How to Incorporate It and Improve Your Gains
German Volume Training (GVT) was popularized by, well the Germans or as folklore would have it, any German speaking country. It’s been used for nearly half a century. In America, the late Charles Poliquin popularized it.
Many people view him as the Godfather of GVT. His reputation brought it to masses across bodybuilding communities. The simplicity of the method made it easy to learn and Poliquin refined it and spread it like wildfire.
What is German Volume Training
German Volume Training is 10 sets of 10 for the same exercise with the same weight. You use a weight that you can do for about 20 reps, so about 60% of 1-RM. Rest periods are set at 1-2 minutes between sets. Poliquin popularized a specific tempo for this protocol as well.
Some circles say he used 3020 while others say he used a 4010. Both are essentially a slow eccentric and a forceful concentric which is the general recommendation I give clients no matter what protocol they’re doing.
GVT at first glance seems pretty easy. 60% of 1-RM? That’s deeply light especially for compound exercises. If your bench press 1-RM is 250 pounds, you’d be lifting 150 pounds with GVT. So it’s no surprise, many people think, “Lol, how the heck will I build muscle on this protocol?”
But make no mistake, GVT is brutal. The volume you’re imposing is brutal and you accumulate 100 reps for each exercise you do it on. As fatigue accumulates, especially if you only take 60 seconds of rest, each proceeding set reaches you closer to failure. Those final sets are extremely close to or up to failure. If you do it right, you might not even complete all 10 reps in the last couple sets.
Anyone who’s done GVT knows of it’s grueling mental strength needed to endure all 10 sets. However, we live in the 21st century and I’d like to think we would train based on science and data as opposed to what’s brutal and feels hard.
Let’s take a deeper dive.
Understanding Volume Research
GVT has volume in it’s name, but ironically, it doesn’t actually accumulate much volume, at least not meaningful volume. Many people are still stuck in the outdated way of measuring volume as volume load which is load x reps x sets.
This can also be called total tonnage. It does have it’s uses, but it’s not a great way to measure true training volume. Training volume by definition is estimating the dose of the training stimulus.
GVT collects a high volume load, but each set builds disproportionately different levels of muscle. For example, the first set probably isn’t building any muscle because you’re doing 10 reps with your 20-RM while the final set is building quite a bit of muscle in comparison.
So when determining how much volume you’re truly doing, it’s better to use number of sets close to failure which is not only hard to determine on GVT because it varies greatly between exercises, but like I said, each set is inherently different in how much muscle it builds. Let me elaborate further.
Understanding Effective Reps
Have you ever heard of the effective reps theory? To make a long story short, it basically says the reps closer to reaching failure build more muscle than the previous reps or that the final 5 reps before failure build muscle while the previous ones don’t.
While there is plenty of research to showing the final reps before failure don’t matter that much, we also know you have to get close to failure to build sufficient muscle for that set (1). As fatigue accumulates within a set, it forces your body to recruit more muscle fiber and impose more mechanical tension on them.
So each set taken near failure will generally yield the same muscle growth in a one to one comparison despite differences in tempo, load, and rep range.
So where am I going with all this?
Well, with GVT, you’re doing 10 sets, but only start getting meaningful hypertrophy from the later sets, likely the last 3-4 sets. It’s a deeply inefficient way of training, not to mention time consuming and needlessly painful.
Why do 6 extra sets that get increasingly more unpleasant before doing 4 brutal sets when I can just do 5 brutal sets to get the same, if not better muscle growth.
You would not only save time, but prevent yourself from collecting any unnecessary fatigue from the earlier sets because remember, just because the early sets in GVT don’t’ build much muscle, they can still draw resources from your tissue and nervous system.
In fact, the only 2 studies on GVT specifically found that doing half the number of sets grew as much muscle as doing the full 10 sets (2,3).
Understanding Rest Period Research
Furthermore, GVT proposes shorter rest periods. The original version often used 60 seconds which is absurd. The 2 minuteversion is better, but to optimize most hypertrophy and strength, longer rest periods are better. 3 minutes is a pretty good gold standard.
One study compared 1 minute rest periods to 3 minute rest periods between strength training sets and the group that rested 3 minutes between sets grew considerably more muscle growth(4). Some measures were doubled the other group within the study’s timeframe.
Shorter rest periods can even blunt your body’s ability to construct muscle protein and the gene expression involved in it(5).
So again, short rest periods and 10 sets of 10 might make you hardcore, but it’s not an efficient or effective way to slap on muscle which is what many people doing GVT intend to.
But XYZ Did It
Some of the greats in our industry did it and they’re determination and work ethic are beyond admirable. However, there’s a fine line between drawing inspiration from their discipline and adopting training methods that are suboptimal.
Remember, you only need mechanical tension to grow muscle. Anyone can lift weights to grow muscle. Having great genetics and steroids helps too, but somebody’s reputation or physique tells you near nothing about how useful their training methods are.
In other words, people can grow muscle in spite of using subpar approaches. Similarly GVT can grow muscle, but it’s not efficient.
Sample GVT Program
Here’s a sample GVT program that somebody can try for the novelty or to simply say you’ve done GVT. This is deeply traditional program, so many aspects aren’t as optimized based on what we know to work better nowadays.
Nonetheless, it can be fun and feel hardcore to do while brining you back to what some legends would periodize throughout the year.
Monday: Chest and Back
A1) Barbell Bench Press 10 x 10
B1) Chest Supported Db Row 10 x 10
C1) Cable fFyes 10 x 10
C2) Hammer Grip Pulldown 10 x 10
Tuesday: Shoulders
A1) Db overhead Press 10 x 10
B1) Db Lateral Raise 10 x 10
C1) Reverse Pec Deck 10 x 10
Thursday: Legs
A1) Barbell Back Squat 10 x 10
B1) Lying Leg Curl 10 x 10
B2) Leg Extension 10 x 10
C1) Standing Calf Raise Machine 10 x 10
Friday: Arms
Overhead Rope Extension 10 x 10
EZ Bar Curl 10 x 10
Cable Wrist Curls 10 x10
The Bottom Line on German Volume Training
So give it a shot if you want to know what some of the old school guys put their bodies through. It’s a highly intense training protocol that has lasted the test of time, but falls short compared to more optimized training.
The volume it accumulates might be high if you measure it in total tonnage, but measuring how meaningful that volume is will be a different story. That’s a major drawback of GVT.
You can get the same training stimulus from doing fewer sets closer to failure and will enhance your strength and hypertrophy outcomes by resting longer. GVT is definitely not worth the hype.
References
1. J, Grgic. “Effects of Resistance Training Performed to Repetition Failure or Non-Failure on Muscular Strength and Hypertrophy: A Systematic Review and Meta-Analysis.” Journal of Sport and Health Science, U.S. National Library of Medicine, pubmed.ncbi.nlm.nih.gov/33497853/.
2. Amirthalingam, T. “Effects of a Modified German Volume Training Program on Muscular Hypertrophy and Strength.” Journal of Strength and Conditioning Research, U.S. National Library of Medicine, pubmed.ncbi.nlm.nih.gov/27941492/.
3. Hackett, Daniel A, et al. “Effects of a 12-Week Modified German Volume Training Program on Muscle Strength and Hypertrophy-A Pilot Study.” Sports (Basel, Switzerland), MDPI, 29 Jan. 2018, www.ncbi.nlm.nih.gov/pmc/articles/PMC5969184/.
4. Schoenfeld, Brad. “Longer Interset Rest Periods Enhance Muscle Strength and Hypertrophy in Resistance-Trained Men.” Journal of Strength and Conditioning Research, U.S. National Library of Medicine, pubmed.ncbi.nlm.nih.gov/26605807/.
5. McKendry, J. “Short Inter-Set Rest Blunts Resistance Exercise-Induced Increases in Myofibrillar Protein Synthesis and Intracellular Signalling in Young Males.” Experimental Physiology, U.S. National Library of Medicine, pubmed.ncbi.nlm.nih.gov/27126459/.
Dennis Wolf Looking Back: I Hated To Eat Like A Bodybuilder
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Dennis Wolf, now slimmed down, talks about how he hated to eat food – especially in the quantities required for bodybuilding.
Dennis Wolf is an iconic former pro bodybuilder and was also one of the featured stars of the original Generation Iron. Unfortunately, in 2016 he suffered a spinal injury required surgery and put him out of commission. He attempted a comeback in 2018 but ultimately he had to retire from the sport. Since then, Wolf has trimmed down and started focusing on entrepreneurial pursuits. In our latest GI Exclusive, Dennis Wolf talks about his current diet and how he hated to eat like a mass monster bodybuilder.
Looking at Dennis Wolf now, you probably would have never known he was once a mass monster freak competing for the Mr. Olympia title. Much like Dorian Yates before him, Wolf decided to trim down quite a bit. He came off steroids and even detailed with us previously the medical realities of retiring and coming off PEDs.
Some bodybuilder like to continue the full bodybuilding lifestyle after retirement. A big example of this is Kai Greene – which is why each and every year fans speculate he will return for a comeback. That’s why we asked Dennis Wolf – is there any aspect of the bodybuilding lifestyle he continues? Does he still have a focused diet like most bodybuilders require?
Dennis Wolf admits that he now only eats three meals a day. He still focuses on healthy meals – but doesn’t consume anywhere near the same amount of calories as he once did. In fact, he admits that he dislikes eating food in general and was often struggling as a bodybuilder to stick to the mass monster diet.
“I eat probably three times a day… Honestly I hate to eat,” Dennis Wolf stated in our interview. He continued:
“After so many years forcing yourself. I wasn’t a good eater in the beginning, you know, when I started bodybuilding. Then I developed the skill that I could eat a lot. And now, I’m kind of away from it so I don’t like food anymore. I’m not eating chicken, for example, for a month now because I am sick of it.”
Dennis Wolf goes on to explain that when you are in the thick of the sport and passionate – you train yourself mentally to enjoy the mass amounts of eating. Now that he hasn’t had to be in that mindset – his typical tastes returned. He never liked eating in massive amounts and now he can return to that natural state.
It’s an interesting admission. One that Jay Cutler has made in one of our past interviews as well. He’s claimed that bodybuilding diets are basically force feeding diets. He’s not 100% wrong – mostly depending on your own typical food habits. If you are the kind of person with a slight appetite, bodybuilding diets can be a big mental challenge.
You can watch Dennis Wolf talk in more detail about his post-retirement diet and reflections on his career by watching our latest GI Exclusive interview segment above!
The Top 5 Supplements Bodybuilders Should Be Taking
These supplements need to be on your shelf as a bodybuilder to see serious gains and a shredded physique.
Bodybuilders need the right supplements to boost all their gains and knowing the best supplements around, and ones you should be taking, can greatly influence all areas of your training, performance, and health. It can be tough to choose the right supplements, especially with a market so heavily saturated. It can get expensive. It can be intimidating staring at an aisle in the store or scrolling through pages online. But it is possible to find the best supplements and this list will give you the best supplements that every bodybuilder should be taking.
We’ve put together a list of the Top 5 Supplements Bodybuilders Should Take in order to capitalize on all their gains. The right supplements can great enhance your training and performance, but also your overall health and wellness to keep you thriving inside and out of the gym.
Top 5 Supplements For Bodybuilders
Best Protein Powder
A protein powder is perfect for pumping you with vital protein in order to see great growth and recovery. Protein is the building block of all muscle and with the right protein supplement, you can tackle all those growth and recovery goals (1).
Enhanced Whey Isolate
Enhanced Labs starts by selecting the highest quality whey proteins which undergo a series of sophisticated filtration processes to ‘isolate’ out excess fat and sugar. The final product is a complete protein containing no lactose and over 90% of pure protein per serving. Enhanced Whey is then fortified with the trademarked DigeSEB digestive enzyme blend for better protein utilization within the body. With 25g of protein at just 110 calories, this high quality whey is perfect for your muscle building and recovery goals.
Code GENIRON For 15% Off
Enhanced Whey Protein Isolate is a high quality whey protein with just 110 calories and 25g protein. Fortified with DigeSEB digestive enzyme blend, this allows for better protein utilization in your body.
Pros
No fillers or artificial flavors
Massive 3-pound container
Fully disclosed supplement facts panel
100% whey isolate
Added digestive enzymes
Cons
Premium priced product
only one flavor option
Price: $64.99
Check out our individual review for Enhanced Whey Isolate here!
Best Pre-Workout
A pre-workout supplement can work wonders for those vital energy boosts and muscle pumps so you get the most out of every workout. The right pre-workout routine will ensure you are ready to tackle any workout that comes your way (2).
Transparent Labs PreSeries BULK
Backed by science with clinically effective dosages, Transparent Labs BULK is most effective for those looking to increase in size and muscle mass. BULK contains 6,000 mg of citrulline malate, 4,000 mg of beta-alanine, 4,000 mg of BCAAs, and 2,500 mg of betaine to boost your workouts, blood flow, weight loss, and muscle growth, all in attempts to improve performance. BULK will reduce fatigue and increase your energy to give you a more impactful and longer lasting workout. Transparent Labs prides themselves on a 100% label and there are artificial additives, colorings, or preservatives to ruin this clean product.
Code GENIRON10 For 10% Off
Transparent Labs PreSeries BULK is backed by science with clinically effective dosages to increase muscle size and mass. This pre-workout is perfect for reducing fatigue, aiding in muscle growth, and boosting energy levels for better overall performance.
Pros
High amount of citrulline malate for awesome pumps
Very clean ingredients for an honest product
From a reputable company in Transparent Labs
Cons
High in beta alanine
Premium priced option
Only available directly from their site
Price: $49.00
Check out our individual review for Transparent Labs PreSeries BULK here! Also, use the promo code GENIRON10 for 10% off!
Best Intra-Workout Supplement
The right intra-workout supplement will be packed with BCAAs and EAAs to provide for continued energy and the ability to burst through fatigue. Able to fuel your muscles, this gives you a great mid-workout product to tackle those needs (3).
Enhanced EAA+
Enhanced Labs EAA+ pairs branch chain amino acids (BCAAs) with essential amino acids (EAAs), nootropics, trace electrolytes and minerals to make it a complete mass gainer and strength builder. With high quality ingredients in an advanced formula, you get a seriously effective supplement able to help tackle any and all of your needs. With 10g of clinically dosed essential amino acids, great blends will maximize muscle growth with just 2-3 servings per day.
Enhanced EAA+ is a great supplement to aid in your desired muscle growth and workout needs. A serious strength building formula is designed with essential amino acids, nootropics, trace electrolytes, and minerals for a complete mass gainer.
Pros
BCAAs and EAAs
Nootropics
Electrolytes and minerals
22 clinically dosed ingredients
Cons
Only one flavor option
Price: $34.99
Check out our review for Enhanced EAA+ here!
Best Multivitamin
A multivitamin is perfect for pumping you with vital nutrients often missed in your diet. An increased focus on those essential vitamins and minerals, a daily multi can help avoid any deficiencies (4).
Performance Lab NutriGenesis Multi For Men
Performance Lab Multivitamin is another great option as a multivitamin for men specifically formulated for bodybuilders to help with your supplement needs. Being non-GMO, as well as additive and allergen free, we found this to be a very appealing and healthy multivitamin. By working to restore nutrients missing from your diet, it supports healthy cell performance across all body systems. This ultramodern multivitamin with work to enhance your overall health and peak performance while boosting immunity with great ingredients for foundational nutritional support to promote vitality, long-range overall health and recovery.
Performance Lab NutriGenesis Multi For Men is a specifically formulated multi for bodybuilders to help with all their needs. With 17+ essential daily vitamins and minerals, this top tier formula is great for overall health and wellness.
Pros
Contains a diverse group of vitamins to cover your overall health
All ingredients are natural
Vegan-friendly
Ultramodern design with patented technology
Cons
Low in calcium and magnesium
Only available on their website
Price: $39.00 for 120 tablets
Check out our individual review for Performance Lab NutriGenesis Multi For Men here!
Best Supplement For Growth & Repair
When looking to optimize gains, you need to look to grow your muscles through proper repair. The right supplements can aid in protein synthesis for growth, work to alleviate muscle soreness, and assist with repair so you get the best chance at seeing overall gains.
Enhanced Arachidonic Acid
Enhanced Arachidonic Acid is one great product to seriously help you break plateaus, increase recovery, and promote muscle mass through a safe and effective product. While we all want to see gains continue to grow, sometimes those dreaded plateaus keep us from seeing serious growth. Playing an important role in growth and repair of the skeletal muscle tissues, this supplement will be a huge aid in the muscle hypertrophy process so you leave the gym satisfied. Clinically dosed with the right ingredients, this supplement is sure to be a nice addition to your shelf.
Enhanced Arachidonic Acid is a great product to help break plateaus, increase recovery, and promote muscle mass. Clinically dosed with the right ingredients, this is a great supplement for growth.
Pros
This is stackable with other supplements like creatine
It is clinically validated, safe, non-hormonal, and stimulant free
Cons
Four capsules is a lot for a serving size
There is greater delayed onset muscle soreness post-exercise
Price: $39.99
Check out our individual review for Enhanced Arachidonic Acid here!
Wrap Up
Knowing the best supplements to take can greatly affect all your gains and every bodybuilder should be taking these top supplements to improve training, performance, and their overall health. While it can seem like a daunting task, there are companies out there seeking only the best benefit for you and your gains. Check out this list of the best supplements every bodybuilder should be taking and work to boost all your gains today.
Generation Iron may receive commissions on purchases made through our links. See our disclosure page for more information.
Let us know what you think in the comments below. Also, be sure to follow Generation Iron on Facebook, Twitter, and Instagram.
References
Pasiakos, S.; McLellan, T.; Lieberman, H. (2015). “The effects of protein supplements on muscle mass, strength, and aerobic and anaerobic power in healthy adults: a systematic review”. (source)
Kedia, A.; Hofheins, J.; Habowski, S.; Ferrando, A. (2014). “Effects of a Pre-workout Supplement on Lean Mass, Muscular Performance, Subjective Workout Experience and Biomarkers of Safety”. (source)
Blomstrand, E.; Eliasson, J.; Karlsson, H.; Koknke, R. Branched-chain amino acids activate key enzymes in protein synthesis after physical exercise”. (source)
Kamangar, F.; Emadi, A. (2012). “Vitamin and Mineral Supplements: Do We Really Need Them?”. (source)
5 Things You Should Never Do During Shoulder Workouts
The World on My Shoulders
Broad shoulders have been a sign of manliness and strength for centuries. Whether they’re broad or bearing the weight of the world – it seems like strong shoulders are necessary for a good foundation. So it’s no mystery that builders and laymen alike are on the constant search of the perfect pair. With so many builders wanting to see results in a short amount of time, sometimes the details of certain exercises get left out. When details are left out mistakes are made, when mistakes are made in the weight room, hospital bills go up…get my drift.
But you don’t have to go that route. We’ve comprised the top 5 mistakes we commonly see during training as well as providing some solutions. Are you a perpetrator? Read on to find out.
Going too heavy
Your body gets out of position and you do things like arching your back to compensate. Besides recruiting other muscles that should not be a part of the exercise (thus taking away from your gains); being out of position can lead to major injuries including a herniated disc.
When you’re doing exercises like the the overhead press with dumbbells (a personal favorite) you want to make sure that you’re fully under the weight and that your abs and back muscles are firm to give you that neutral spine. A slight curve in your back is fine but when you feel yourself getting out of position you should think about going down in weight. Another common exercise that people often apply too much weight is the Behind the neck Barbell press. At the bottom part of this exercise your shoulders are at their weakest point, trying to lift a massive mount of weight in such a vulnerable position can leave you susceptible to joint and muscle tears. If we’ve learned anything from crossfit (a bit of an oxymoron I know) it’s that heavy weights and bad position can make you into an internet star…but not in a good way.
Solution: If you’re sitting down, make sure your back is flat against the bench. If you’re standing up, be sure to monitor your back position and keep it as straight as possible. If this still isn’t helping – you might want to think about going down in weight.
Never Sacrifice Range of Motion
Do you think bodybuilders like Kai Greene and Fred Biggie Smalls got to be 220+ lbs of raw muscle while still pulling of dance routines that would make the average break dancer think twice by sacrificing their range of motion? We didn’t think so. Any serious bodybuilder knows that being flexible is just as important as being swole. Range of motion also adds definition to the small muscles that do slight movements which can set you apart during a competition.
Many trainers terminate single-joint movements like lateral raises and front raises when they hit roughly shoulder height. The problem with this is that the middle and anterior delts haven’t reached the ends of their range of motion, limiting the muscles and parts of the muscle being effected.
Solution: Try taking these movements even higher, as the muscles are still contracting. Some experts suggest you can go as far as 45 degrees past the horizontal plane. You can still do limited range exercises for bigger muscle groups but try incorporating smaller weight, larger range of motion exercises into your shoulder workout.
Lack of Exercise Variety
Most of your current shoulder exercises are about as stimulating to your muscles as that statement to your nervous system. We know that shoulders are probably the only muscle group you’re using just free weights or a barbell for but that doesn’t mean you have to be stuck in rut. We’ve provided some minor adjustments that can create a big change as well as some new exercises below.
Solution: The devil is in the details. Revamp your routine by trying things like changing hand position or grip. On dumbbell exercises, like side laterals, try using cables, or a machine, or going unilateral.
Alternate exercises: underhand presses (press a barbell over-head with a shoulder-width underhand grip); Arnold presses (press dumbbells from underhand at the bottom to overhand at the top); and rack military presses (press each rep from a dead stop off of power-rack supports set at chin level).
Saving The Rear Delts For Last
A common but understandable mistake, leaving the rear delts for last can cause asymmetry and rotator cuff problems down the road. We say it’s understandable because your delts are comprised of three parts, the front the middle and the rear. For most people it would make sense to train them in that order, and to be honest it’s not necessarily the order but not changing up the order that causes havoc. When you save the rear delts for last you’re usually at the lowest energy point which means they don’t get the attention they deserve. After a while this can cause your shoulders to pull forward giving you a slouched, lazy appearance.
Solution: Try training doing single-joint moves for your rear delts right after your press, when your energy level is at it’s highest. In truth, the key here is rotation. Leaving any area for last all the time will probably result in decreased size and strength and possible and as a result of that possible injury.
Neglecting Your Rotator Cuffs
This one seems like common sense yet many builders are still doing it. We know training things that you can’t see isn’t the sexiest thing for bodybuilders, but what if we told you that these 4 strap muscles work in conjunction with your delts to help stabilize the shoulder and prevent injury? Not training your cuffs can cause muscles to become imbalanced and lead to potential injury.
Solution: Try doing the internal and external exercises provided below to help strengthen your rotator cuffs.
Hold a dumbbell in your right hand and lie on the floor on your left side.
Bend your right elbow to a 90-degree angle and tuck it firmly against your side so that your palm is facing downward.
Pull your abdominals in.
Bend your left elbow and rest the side of your head in your left hand.
Keeping your right elbow glued to your side, raise your right hand as far as you comfortably can.
Slowly lower the weight back toward the floor. (This exercise is external rotation.)
After you complete all the repetitions, switch the weight to your left hand and lie on your back.
You can also do this exercise lying on one side on the bench, with your forearm hanging off the bench.
Bend your elbow so your forearm is perpendicular to the floor and your palm is facing in.
Lower your hand down and out to the side as far as you can, and then lift the weight back up. (This exercise is internal rotation.)
What do yo think of these common mistakes, have you seen anyone committing these in the gym? Have you committed these yourself? And most importantly, has this article has helped? Share your opinion below.
Will The Earthquake Bench Press Annihilate Your Chest
The search for new and improved exercises.
In the ever changing bodybuilding world there is always room for new and fresh exercises, all of them created to provide variety for the avid lifter. Everyone who’s looking to improve their bodies are always scouring the internet in hopes of finding a method of building muscle that they haven’t come across before.
Whether it’s a method that is well known or one that few have heard of, a bodybuilder, especially one who reaches a plateau, will take the time to experiment with an exercise they haven’t tried before.
Plateauing is truly a big concern for anyone looking to either shred fat or build muscle. Hitting a brick wall on your road of gains is simply not an option and can be a truly daunting mountain to climb. But the internet provides the kind of access a bodybuilder could ever want or need. If there’s an exercise out there that has yet to be discovered in the gym, the online web can surely provide.
With plenty of bodybuilders on social media showing off their progress pics, it’s no surprise that they’d share some of the exercises that provided them with their improved form. The idea is to educate the fans and bodybuilding hopefuls while showing the competition just what lengths they’ll go to in order to secure victory.
Brandon Curry is a well respected IFBB pro with a number of title wins under his belt including the Mr. Olympia 2019 title. He trains hard, he’s dedicated and he’s hungry for success. With hopes of making the improvements he needs to compete against the other monsters in the upper echelons of the open weight class, Curry is utilizing all the knowledge he possesses in order to make some drastic changes to his physique.
One method he’s using is the earthquake bench press, an exercise that looks a bit unconventional, but has been used by many strength athletes including Mark Bell. Check out Curry performing this interesting lift during his chest routine.
Do you think the earthquake press is truly helpful? Let us know in the comments below and be sure to follow Generation Iron on Facebook and Twitter.
Robert Oberst Responds To Comments Made By Arnold Schwarzenegger
Robert Oberst is the latest to comment on the recent news surrounding Arnold Schwarzenegger.
When Arnold Schwarzenegger said “screw your freedom” in an interview with CNN regarding anti-maskers, this caused quite the uproar. Schwarzenegger was commenting on people who do not wear masks during the COVID-19 pandemic and went as far as to call them “schmucks.” There have been plenty of moves made following these comments and strongman Robert Oberst was the latest to respond.
Oberst posted a video on his “American Monster Productions” YouTube page. In this video, Oberst shares his view on the comments made by Schwarzenegger and the recent moves made by different companies.
“In his kind of little upset screaming rant thing that he was doing, which seemed very, you know, for the cameras,” Oberst said.
“First, “I looked up to Arnold as a kid, grew up loving him, watching him. I met him a bunch of times he’s a very nice guy. He’s just one of my heroes. So I had no malice or anything towards him before any of this stuff or even now.”
Robert Oberst, who is a two-time World’s Strongest Man finalist, was as laid back as can be in the video and state how he felt like he was walking on eggshells when discussing this topic. Ultimately, Oberst admitted that the comments made by Arnold Schwarzenegger did not sit well with him either.
“Arnold spoke out about how he felt with certain regulations and how he doesn’t like that some people don’t like being regulated so much. And that some people don’t like millionaires and billionaires telling them what to do right before they do the opposite and have private parties with hundreds of thousands of people and travel overseas to do huge engagements as Arnold is doing these next couple of weeks,” Oberst said.
“Then also going further than that and specifically speaking to those people and saying “screw your freedom” doesn’t sit well with a lot of people.”
It has become the opinion of many that Schwarzenegger’s comments were taken out of context. The video has been seen by many and the context is clear. This is why different organizations have made decisions regarding Arnold and his events.
It began with REDCON1, who has been one of the top sponsors of the Arnold Classic for years. CEO Aaron Singerman recently announced that the company will no longer be a sponsor for the Arnold Classic or any other of his events. Brian Shaw also made a move when he removed posters of Schwarzenegger from his gym.
“I’m fully 100 million percent behind Brian Shaw. I don’t think there’s any room for people that don’t respect other people’s beliefs and other people’s values,” Oberst said.
“It’s the only country that offers something else. The only country that exists, even to this day, with the freedoms that we are born with. A lot of people hold that in high regard and I am one of them. And I’m proud that Brian Shaw is one of them and I’m proud that REDCON1 is also one of them.”
Robert Oberst ended his video by expressing his love for this country and thanking those who have fought for and died for freedom.
It has been over a week now since Arnold Schwarzenegger made his initial comments. This is clearly an issue that is not going to go away easily and one that has caused some action already. It will be interesting to see how it plays out moving forward.
For more news and updates, follow Generation Iron on Facebook, Twitter, and Instagram.
2021 IFBB Nashville Fit Show Results
Jennifer Dorie wins Bikini at the 2021 IFBB Nashville Fit Show.
The 2021 IFBB Nashville Fit Show took place on Saturday in Nashville. Competitors took the stage at this qualifier looking to punch a ticket to the 2021 Olympia, which will be held from Oct. 7-10 in Orlando. Jennifer Dorie finished with the victory in the Bikini division.
This show consisted of IFBB athletes in the Bikini and Bikini Pro Masters 35+ division. Heading into the event, the Bikini division was highlighted by competitors such as Cristobalina Pajares and Ivanna Escandar Fernandez. They were able to finish in the top four with Dorie taking home the prize.
Dorie has been a force in the Bikini division. She now has 13 top-five finishes, seven top-two finishes, and two victories. Her last win came at the 2020 Tampa Pro. Dorie has earned her qualification to the biggest event of the year and she will have a chance to finish near the top once again.
There were two divisions at the Nashville Fit Show where winners were vying for a qualification to the Olympia. The full results have now been announced. Check out our full breakdown of the 2021 IFBB Nashville Fit Show results below.
2021 Nashville Fit Show: All Division Winners
A quick breakdown of the winners in each division from the 2021 Nashville Fit Show. All winners are now automatically qualified to compete in the Olympia 2021.
Bikini: Jennifer Dorie
Bikini Pro Masters 35+: Niccole Guggia
2021 Nashville Fit Show Breakdown
Bikini
First Place – Jennifer Dorie
Second Place – Cristobalina Pajares
Third Place – Vania Auguste
Fourth Place – Ivanna Escandar Fernandez
Fifth Place – Carolina Collazos
Sixth Place – Breena Martinez
Bikini Masters 35+
First Place – Niccole Guggia
Second Place – Ky Moore
Third Place – Miriam Jenkins
Fourth Place – Wendy Massey
Fifth Place – Denis Mireles
Sixth Place – Shammara Abdul-Khaaliq
Official Score Cards
Generation Iron wishes to congratulate all the great athletes who earned a win at the IFBB 2021 Nashville Fit Show. Make sure to check out our full IFBB Pro results page from this year and previous years right here to catch up on any action you may have missed!
Greg has covered the four major sports for six years and has been featured on sites such as Sports Illustrated, Fox Sports, SB Nation, NJ.com, and FanSided. Now, he is transitioning into the world of bodybuilding and strength sports.
Julius Maddox Fails 800lb Bench Press Attempt At Wrigley Field
Julius Maddox attempted to break his own record on Saturday night but came up short.
On Saturday night, Julius Maddox was looking to set a new mark for the heaviest bench press of all-time. He currently holds the world record of 782.6 pounds and has had his sights set on 800 pounds recently. Wrigley Field was the venue of what had a chance to be a special event.
Following a game between the Chicago Cubs and Kansas City Royals, Maddox wanted to become the first person ever to bench 800 pounds. He ended with two failed attempts and the world record lives another day. This was not the first time that Maddox attempted this lift. In June 2020, Maddox attempted 800 pounds for the first time and ended up suffering a small injury because the bar was misloaded.
Below, you can find Maddox’s two attempts at the incredibly heavy lift.
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Julius Maddox suffered a pec injury back in May and this delayed his progress a bit. He has been training with Larry Wheels to get his strength back to the necessary level to complete this lift. Last week, Maddox failed at a 790lb bench press but felt good enough on Saturday to give it a go.
This would not have been the first time that Maddox broke his own record. He originally took over the title in August 2019 with a 739.6-pound lift. He then crushed a 744.1lb bench press to set a new mark. Maddox would go onto beat his own record two more times. The first came in March 2020 at the Arnold Classic when he accomplished 770lbs. The most recent record came during the Hybrid Showdown in Miami where Maddox pressed the current mark of 782.6lbs.
Julius Maddox’s next attempt at 800lbs could come on another big stage. Earlier in the week, Maddox and Danial Zamani agreed to face off in a head-to-head bench press showdown at CT Fletcher’s Iron Wars V. This event will take place in January and will have plenty of eyes as two of the best bench pressers in the world square off.
This will be a must-see event. For the sake of comparisons, Zamani has pulled off a 777lb lift while training. This is five pounds less than the current world record held by Maddox.
There is no doubt that we will see another 800lb attempt from Maddox in the near future. At full strength and fun health, this is a lift that Maddox will accomplish and then from there, who knows? The sky is the limit.
For more on Julius Maddox, his tips on training and diet, check out our exclusive interview. Follow Generation Iron on Facebook, Twitter, and Instagram.