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Fergus Crawley Completes Triathlon, 1,200-Pound Powerlifting Total On Same Day
Fergus Crawley accomplished an incredible feat of strength in many ways.
Fergus Crawley is known as a hybrid athlete. This means he specializes in both strength and endurance. On Monday, Crawley took to Instagram to show his latest feat of both strength and endurance. It is known as the “1200TWELVE.”
Crawley completed a 1,200-pound powerlifting total and an Iron distance triathlon in under 12 hours. This came exactly one year after Crawley became only the second person ever to record the “500FIVE” — which is squatting 500 pounds and completing a mile run in under five minutes.
“1200lb powerlifting total, and a sub-12 Iron distance triathlon, in the same day,” Crawley wrote.
“Exactly 1 year since 500FIVE, where I managed to squat 500lb, and run a sub-5 minute mile in the same day – so what better way to honour the occasion?”
Fergus Crawley began his day at 3 a.m. at the Nottingham Strong, a powerlifting club in Nottingham, U.K. This is where his quest for 1,200 pounds began. Crawley tackled a 205kg (452lb) squat, a 121kg (266.8lb) bench press, and a 220kg (485lb) deadlift during his hour at the gym. This was a total of 546kg (1,203.7lb) and the first leg of his journey was complete.
After being able to rest for two hours, Crawley began his triathlon at 6 a.m. An Outlaw Triathlon Ironman is made up of a 2.4-mile swim, 112-mile bike ride, and 26.2 mile run. Crawley was able to finish in 11 hours, 53 minutes, and 38 seconds. After his day was finally finished, Crawley described it as “one of the longest, most challenging days of my life. No doubt.”
When compared to the average of other participants, Crawley was above average. An analysis was done of 41,000 runners and it found that the average time it took to complete this was 12 hours and 35 minutes.
Fergus Crawley continued by saying there will be a video released next week documenting his tremendous journey.
“Match report to follow in the next few days ✌?and YouTube video dropping a week today!
Thank you for everyone’s messages of support, as always, enormously appreciated!
#HybridAF”
There was no worry that Crawley would finish the triathlon but he had to hit it in under 12 hours, which was the time he set for himself. In the end, he was able to cross the finish line with six minutes and 22 seconds to spare.
For more news and updates, follow Generation Iron on Facebook, Twitter, and Instagram.
Hafthor Bjornsson ‘Wouldn’t Say No’ To Fight With Logan Paul
Hafthor Bjornsson not against the idea of fighting Logan Paul in the future.
Hafthor Bjornsson has not been shy about documenting his venture into the boxing game after making the transition from strongman. Bjornsson has flooded his Instagram page with different training videos showing off his recent progress. This was all in preparation for a showdown with fellow strongman turned boxer, Eddie Hall.
This fight has been postponed after Hall suffered a bicep tear. This leaves Bjornsson open for a new opponent and he served up an opinion on a rather well-known name in a recent interview.
Hafthor Bjornsson made it clear that he would be open to the idea of fighting Logan Paul if the opportunity presented itself.
“If he would want to fight me, I wouldn’t say no.”
“I mean, Logan Paul fought Floyd Mayweather and there was some height difference between those those guys plus weight difference. Logan Paul is 188cm tall, I’m 205cm, so I think there was a similar height differences from Floyd to Logan as Logan to me, but probably more weight difference, though.”
This would pair two fighters who made a name for themselves in different areas. Bjornsson set the deadlift world record of 501kg in May 2020. He took the record from Hall, who previously held it at 500kg since 2016. This was the initial intrigue of the Bjornsson-Hall boxing match. Paul became a YouTube sensation, along with his brother Jake, and now both are trying to make it in the boxing world.
This is something that Bjornsson acknowledged and admitted that he respects.
“You know, boxing is always huge, boxing is huge,” Bjornsson said. “But getting two brothers like the Paul brothers, who have millions and millions of followers following them, it’s just gonna get more attention to the sport. So I think it’s a good thing. It’s a good thing, because they’re taking it serious as well. I’ve seen at the beginning a lot of criticism and stuff like that, but, you know, you have two young brothers that are very successful, very dedicated, and motivated.”
Hafthor Bjornsson referenced the exhibition fight between Paul and Mayweather. This is a fight that went the distance and there was not a winner. There were mixed feelings after the fight because of the reason it happened and the effort put forth by both fighters. Regardless, Paul stepped into the ring with Mayweather and this shows that boxing is something he takes seriously.
Jake Paul has three professional fights under his belt to this point. He has picked up victories against fellow YouTuber AnEsonGib, former NBA player Nate Robinson, and MMA fighter Ben Askren. He is scheduled to take on Tyron Woodley on Aug. 29. There are no plans as of now for Logan Paul’s next fight. He has been linked to Conor McGregor but that does not seem to be on the horizon.
The same can be said about Hafthor Bjornsson. After his fight with Hall was postponed, there is no immediate for Bjornsson to face. He has been active in training and serious in his dedication to boxing. This means that a new opponent could surface quickly and Bjornsson could get back in the ring.
There will be more updates provided on Hollingshead’s status as it becomes available. For more news and updates, follow Generation Iron on Facebook, Twitter, and Instagram.
Samir Bannout: “No Bodybuilder Should Accept The Problem We Are Having Today”
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Samir Bannout: “Mass has to come with class”
Samir Bannout is a bodybuilder who was inspired to compete by the Golden Era of the sport. He was also lucky enough to make his way into the pro leagues right at the tail end of the Golden Era. The sport has changed a lot since then. While Bannout sees a lot of good discoveries happening over the decades, he also thinks the sport has accepted certain bad discoveries as well. He wants to try and help course correct the sport and inspire a new generation by looking at the past. In our latest GI Exclusive interview, Samir Bannout explains why the increased mass of the past few decades need to now be matched with “class” as well.
Samir Bannout doesn’t think that increased mass monster size in bodybuilding is inherently a bad thing. In fact, he understands that as technology and science changes – so too does bodybuilding. The limits have been pushed to new levels. That’s the nature of any sport – for athletes to push boundaries and set new standards.
But Bannout also believes that in pushing new boundaries of mass, other negative changes have been accepted as well. Namely, Samir Bannout believes that the new increase in mass has led to less attention to conditioning. Not only that – but the focus on mass has led to some seriously unhealthy habits that pro bodybuilders were not taking back in the Golden Era.
We asked Samir Bannout if he thought that the Golden Era of bodybuilding held better physiques than the bodybuilders of today. He didn’t answer the question directly. He does believes that some of the changes in physiques today are supremely impressive. Bodybuilders like Ronnie Coleman showcased a new level of perfection – and he is being remembered as a legend for it.
But the cost of how this changed bodybuilding overall has led to some changes that Samir Bannout doesn’t agree with. The size of Ronnie Coleman has remained but hardly anyone matches his kind of conditioning. More importantly, he thinks that the new level of mass that has been desired by bodybuilders has led to extremely risky methods. Athlete want to get big “at any cost.” The health of the sport is at stake.
Samir Bannout makes a quick statement that he thinks all bodybuilding should live by. “Mass has to come with class.” What he means by this is that bodybuilders shouldn’t do merely anything to build more mass.
“You don’t want to be a champion and die at 30 or 40 by crossing the line,” Samir Bannout states in our interview. Here’s referring to the increased risks that bodybuilders are taking to build mass fast and push new limits. This usually involves higher doses of PEDs compared to what athletes were taking back in the Golden Era.
Samir Bannout hopes that we can find a middle ground between the advances bodybuilding has made with physiques while also looking and learning from the past of bodybuilding. It’s often said today that Arnold Schwarzenegger’s physique wouldn’t even land in the top five of today’s athletes. But perhaps this is part of the problem. Perhaps there’s something between Arnold Schwarzenegger and Ronnie Coleman that can be achieved. A blending of the old way and the new that can lead to a “classier” version of the sport – to use Samir Bannout’s words.
Do you think that the modern era of bodybuilding has pushed he limits too far? Watch Samir Bannout’s full comments in our latest GI Exclusive interview segment above and then decide for yourself!
James Hollingshead Forced To Halt Training Due To COVID-19
James Hollingshead will take time off from training for Mr. Olympia 2021 after contracting COVID-19.
The COVID-19 pandemic has been controlled to a degree but it still impacts the lives of many out there — including athletes like James Hollingshead. The bodybuilder recently announced on Instagram that he has contracted the virus and will be forced to take some time away from training for the 2021 Olympia.
James Hollingshead posted a video on his official Instagram page on Saturday to break the news. In the video, he lays out how he has not left his house since last Sunday and has been unable to train. Hollingshead has received two positive tests.
“Sorry I’ve been quietWe live in a time where not much is personal and I wanted some time to digest the situationAs a bodybuilder with a very fortunate support network I feel it right to let people know the current situationSo yeah there it is been out of action for a while but hey it is what it is and there is not a lot one can do except ride this shit outI’ll be staying isolated until I get a string of negative testsI honestly don’t think this will have too much an effect on my efforts this year besides the obvious week + of no trainingFor now I’m just gonna focus on the days ahead and once I’m ready to get back it I willCheers guys”
James Hollingshead is qualified for the Olympia this year. He became one of the first athletes to qualify after winning the 2020 British Grand Prix Bodybuilding Show on Nov. 4, 2020. He began training back in the spring and shared a video on YouTube on March 13 taking viewers through his first public workout in preparation for the competition.
This news comes after Hollingshead decided to opt out of the 2020 Olympia. He gained qualification to that competition by winning the Europa Pro back in October 2020. Hollingshead put all of his focus onto this year’s Olympia but will be forced to halt his progress.
Hollingshead has been out of training for approximately one week, as of now. He will continue to remain home until he gets a string of negative COVID tests. Hollingshead has not been forced to remove himself from the Olympia. In fact, it could be quite the opposite. Hollingshead could use this as even more motivation, especially after being opting out of last year’s competition.
There will be more updates provided on Hollingshead’s status as it becomes available. For more news and updates, follow Generation Iron on Facebook, Twitter, and Instagram.
This Cass Martin Workout Will Give You A Strong & Toned Physique
This workout from Cass Martin will offer great exercises to get you stronger and more defined for your desired physique.
Cass Martin is a fitness influencer and social media icon known for hard training and amazing physique. Through hard work and a desire to share her knowledge with others, she has built up a fan base and huge following on social media.
For so many of us, finding the right workouts can be very challenging and with so much out there online, weeding through what’s fact and fiction can be just downright impossible. But looking to the pros and those athletes we admire can prove to be beneficial for us because they know what they’re talking about. They are living proof of what can happen when you perform those exercise and workouts. So while many people claim to have the one answer your looking for, it is wise to start with those bodybuilders, athletes, and fitness icons we know and love to get that valuable advice from.
Martin’s massive following gives her a platform to share tips on her diet and work ethic, while also inspiring others to build their desired physique that others will envy.
Full Name: Cass Martin
Weight
Height
Date Of Birth
125-135 lbs.
5’5’’
1990
Profession
Era
Nationality
Fitness Model, Social Media Influencer
2010
American
Cass Martin is known for her style of heavy training with many movements being relatively basic yet highly effective. A great way to boost your gains and see some increased strength and size, while also working on a shredded and toned physique, this workout can give you what you want and more as you seek an aesthetic others will envy.
About Cass Martin
Cass Martin was always fairly lean growing up and participated in sports and fitness. She was so interested that many of her young friends were boys, given her sheer love of fitness and athletics. After graduating college, she took up construction, but would soon find a new passion in building up her strong and toned physique. She would begin to explore the world of bodybuilding and would start on a journey, building up her social media following and fan base. Now, with a massive following and a physique to show off, she seeks to help others achieve their desired body types as best they.
Cass Martin Training Routine
Cass’ routine sees a lot of heavy lifting and uses a lot of basic movements with more free weights. She is constantly mixing up her routine so her muscles never have time to get used to them. She also trains individual muscle groups every day, with the exception of her legs. A great 6-day training routine, your entire is week is covered with awesome exercises to ensure you see the growth you want most.
Day 1: Quads & Calves
Exercises
Sets
Reps
Back Squats
3
10
Hack Squats
3
10
Front Squats
3
8
Leg Press
3
12
Seated Leg Extension
3
12
Seated Calf Raises
3
15
Sumo Squats
3
10
Day 2: Chest
Exercises
Sets
Reps
Flat Bench Press
3
10
Incline Bench Press
3
10
Incline Dumbbell Fly
3
10
Cable Fly
3
10
Day 3: Back
Exercises
Sets
Reps
Wide-Grip Pull-Ups
3
12
Wide Grip Pulldowns
3
10
Bent-Over Bar Rows
3
10
T-Bar Rows
3
8
One-Arm Dumbbell Rows
3
12
Seated Cable Rows
3
10
Deadlifts
3
8
Day 4: Hamstring, Glutes & Calves
Exercises
Sets
Reps
Lying Leg Curls
3
12
Seated Leg Curls
3
12
Walking Lunges
3
15
Romanian Stiff Leg Deadlift
3
10
Glute Kickbacks
3
10
Standing Calf Raises
3
15
Day 5: Shoulders
Exercises
Sets
Reps
Lateral Raises
3
10
Front Raises
3
10
One-Arm Lateral Raise
3
12
Pec Dec Fly
3
10
Military Press
3
8
One-Arm Cable Raises (Side)
3
10
Rear Delt Flys
3
10
Day 6: Arms
Exercises
Sets
Reps
Straight Bar Curls
3
10
Alternating Dumbbell Curls
3
10
Rope Curls
3
8
EZ Bar Curls
3
10
Dips
3
12
Overhead Triceps Extension
3
10
Pushdowns
3
10
Close-Grip Pushdowns
3
8
Wide-Grip Pushdowns
3
8
Skullcrushers
3
12
Featured Supplement
For all of us, having a solid supplementation routine in place will prove more than valuable for all of our gains. A pre-workout can work to boost energy and offer muscle pumps for better blood flow and growth, while a protein powder can enhance growth and recovery so you see only the best in the gains you want most. Other supplements like creatine, multivitamins, and super greens can work wonders as well, but for those looking to tone and shed unwanted body fat, a fat burner may be the move for you.
Cira Nutrition Flare
Cira Nutrition Flare is an effective and safe supplement to shed fat, boost energy, and improve mood. With 7 clean and effective ingredients, this honest label gives you the best benefits out of your fat burner.
Cira Nutrition Flare is an awesome fat burner to help you tone and feel good in your body. As an effective and safe supplement, this can help get rid of excess water weight, increase fat loss, boost energy, reduce stress, and improve your mood so you can keep doing the things you love and feel confident in doing so. With 7 clean and effective ingredients, you can’t go wrong with this great fat burner from a highly reputable and honest company in Cira Nutrition.
Price: $39.99
Check out our individual review for Cira Nutrition Flare here!
Check out our list of the Best Fat Burners On The Market for more great fat burning supplements!
Wrap Up
This workout from Cass Martin will offer a six day training plan to maximize your gains so you see the growth you want most. With great exercises for each respective day, you can work each muscle group alone for great gains. While leg days may be multiple groups, you do get a full lower body experience to boost gains. Cass Martin knows what it takes to succeed inside and out of the gym and with this workout, you are well on your way to making your own goals a reality. Give this workout a try and see what it can do for your gains. You won’t be disappointed with the results when you put your mind to it.
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 Cass Martin Instagram
Oleksii Novikov Bounces Back, Wins 2021 Giants Live Strongman Classic
Oleksii Novikov gets back to his winning ways at the 2021 Giants Live Strongman Classic.
2020 World’s Strongest Man Oleksii Novikov made a return to action, picking up a victory at the 2021 Giants Live Strongman Classic. After issuing in a less than ideal performance at the 2021 World’s Strongest Man, Novikov was able to once again assert himself in the strongman rankings with this major win.
Taking place at the legendary Royal Albert Hall in London, England, the 2021 Giants Live Strongman Classic featured some of the best of the best in the sport. Namely 2020 World’s Strongest Man Oleksii Novikov took part and won the show.
After being knocked out of the 2021 World’s Strongest Man early, Oleksii Novikov needed a big win to show that he was still one of the strongest on the planet. Novikov was riding a huge wave of momentum after his showing at the 2020 WSM. It was halted a bit after his performance at the 2021 show.
That said, Oleksii Novikov on cue again proved that he still has the potential to be the future of strongman. He went to battle against fellow impressive strongman competitors Evan Singleton and Cheick “Irom Biby” Sanou who took second and third respectively. The three strongman showcased some pretty impressive strength at the show.
WOW what a venue what a show !!!Well done to all the athletes but HUGE congratulations to the podium winners1st place @novikov_strong_wsm ?2nd place @evan_trex_strongman3rd place @ironbiby
Below are the final point standings for the 2021 Giants Live Strongman Classic.
2021 Giants Live Strongman Classic Final Point Standings:
Oleksii Novikov: 44.5 points
Evan Singleton: 43 points
Cheick “Iron Biby” Sanou: 37.5 points
Adam Bishop: 33 points
Tom Stoltman: 30 points
Luke Stoltman: 27.5 points
Laurence Shahlaei: 25 points
Gavin Bilton: 22.5 points
Pat O’Dwyer: 21.5 points
Aivars Smaukstelis: 21 points
Mark Felix: 9 points
This was a great win for Oleksii Novikov, a much needed one indeed. Now that he’s back to his winning ways, Novikov has proven he’s a man to keep your eyes on in the future.
What do you think of Oleksii Novikov and his victory at the 2021 Giants Live Strongman Classic?
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.
Benefits Of The Double Crunch & Why It Helps With Core Strength
This crunch variation is able to strengthen your core while providing great support for that V-shape and six-pack you desire most.
While we all desperately want that six-pack of ours to pop, it can be challenging to find the right exercises to get us there. With so many exercises and variations to try, each targeting different areas of your core, we continue to do our best to unveil that shredded aesthetic. But one exercise may be eluding you and it has great potential to not only enhance your core strength but also make those abs pop. The double crunch is a unique exercise to target your upper and lower abs while taking out two birds with one stone.
Crunches in general are all around great core exercises to perform during your ab routine. With no equipment needed, crunches can be done anywhere and at anytime with great potential to tone your midsection and get your ripped. They will not only strengthen your stabilizer muscles, but also provide for great support and balance when it comes to big lifts, sport specific movements, and everyday activities. The double crunch will enhance all of these benefits so you really feel like you got a great workout and a serious burn for your abs.
Let’s dive into the double crunch and explore just what makes this crunch so great. As an effective way to target your entire core, this exercise is one you will want to add to your routine to maximize the benefits of a great core workout.
What Is The Double Crunch?
The double crunch works to contract the entire length of your abs while doing just one exercise. With no equipment needed, these can be done whenever and wherever and are fairly simple to perform.
The double crunch will target your main abdominals and also your obliques, both internal and external, making sure to hit all those smaller stabilizing muscles. This a great exercise to get a shredded core without investing too much time and energy.
Benefits Of The Double Crunch
Target Your Entire Core
As an exercise to target your entire core, the double crunch works to enhance all areas of strength to maximize performance, especially when it comes to big lifts and sport specific movements. You are able to work your core faster to develop those six-pack abs by targeting your upper and lower areas more effectively, as well as your obliques which can aid in that V-shape we all know and love (1).
Alleviate Back Pain
A strong core will work to alleviate any unwanted back pain that can arise from too much exercise or a grueling workout. By strengthening the base, your lower back won’t take much of the load often associated with lifting that bodybuilders and other athletes face. Back pain is an annoyance that no one wants and working to tackle areas that can help relieve it is more than important when looking to enhance training and performance (2).
Promote Better Posture
Bad posture is a curse that too many of us deal with. It would seem that improving our posture would be a no brainer but it is easier said than done. While doing posture improving exercises can be great for overall support, the double crunch provides for a more solid core to help improve your posture. A stronger core provides for a better base and will keep you more upright and less rounded for improved performance and more confidence.
Simple & Convenient
The double crunch can be done anywhere and at anytime making this an extremely convenient exercise. It is also simple to perform with no equipment needed so the stress of learning a new exercise is taken care of. We all want an easier exercise to improve our overall health and wellness and with the double crunch, we have just that.
How To Perform The Double Crunch
Here are the steps for performing a solid double crunch:
Start on the floor and lay on a mat or whatever is comfortable for you. Your knees will be best close to your chest and your feet slightly off the ground. Keeping your legs stretched as much as possible, keep them elevated off the ground while keeping your torso in a reclined position. Contracting your abs, raise your torso while bringing your knees to your chest. This will bring you back to the starting position where you can repeat for as many reps as you desire.
Things To Look Out For With The Double Crunch
Like any exercise, there are certain things to look out for in order to have an effective lift. These tips will keep you safe and away from unwanted pain while also maximizing the effects of the workout.
Breathing: Make sure to control your breathing. This will make sure you don’t tire yourself out too quickly while also maximizing range of motion for your muscles.
Don’t pull your head: Make sure to not yank your head for it not only takes away the effectiveness but also may cause pain.
Keep your hips planted: Raising your hips off the ground will disengage your core as well as cause pain in your low back since you are taking more load.
For those with low back pain, performing these exercises may make it worse. Really keeping your core tight can keep the load from attacking your low back. While this is a great exercise to strengthen your core, it can be a nuisance for those who unfortunately suffer from unwanted back pain.
Wrap Up
The double crunch is a great exercise to target your entire core with the added benefits of enhancing strength, making that physique pop, and working to improve posture and balance for big lifts. Keeping your core tight and engaged will prove to be more effective to decrease the load on your low back and provide for optimal effectiveness with each rep of the double crunch. Try this exercise next time you do abs and really feel the burn of this ab exercise.
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
Olson, Michele (2013). “Core Strength: The “Anatomy” of Investigating Abdominal Exercises”. (source)
Contreras, Bret; Schoenfeld, Brad (2011). “To Crunch or Not to Crunch: An Evidence-Based Examination of Spinal Flexion Exercises, Their Potential Risks, and Their Applicability to Program Design”. (source)
Get Bigger Arms With This Simple Workout
Sleeve-Splitting Arm Workout
The idea of having big arms push many of us to get a gym membership. Huge arms have been associated with machoism for a long time. Ask a kid to flex his muscles, and he’ll most probably hit you with a front double bicep.
You need to pay equal attention to your biceps and triceps. You can’t go crazy with your bicep workouts while overlooking your triceps development. Muscle symmetry is important for strength and aesthetic purposes.
Some people hurt their gains by training their arms every single day. Training your arms every day won’t get you bigger arms. Doing this leads to overtraining since your muscles need time to recover and grow after a workout.
Many people train their biceps before their triceps on the arms day. This can lead to weak triceps since you might be exhausted by the time you start your triceps workout.
This can happen for any muscle you train second on a multi-muscle training day. To combat this in your arm workouts, you will be doing antagonistic supersets. In this advanced training technique, you superset different muscle groups in a single set. For, e.g., – you will be super-setting your biceps with your triceps. Follow this workout to get bigger arms.
Superset 1
Standing Cable Bicep Curls – 3 Sets 15 Reps
You would be starting with a cable exercise to pre-exhaust your muscles. This will help you get the same pump later in your workout while using relatively light weights. Use a straight bar attachment for this exercise.
Overhead Rope Cable Tricep Extension – 3 Sets 15 Reps
Your triceps consist of three heads; medial, long and lateral. You need to train all three to ensure an overall development. The overhead rope cable extensions target your long head. Using cables will help you maintain tensions on your triceps throughout the movement.
Superset 2
Dumbbell Curls – 3 Sets 15 Reps
Dumbbell curls is an incredibly effective exercise to target your biceps. In this exercise, rotate your hands outwards at the top of the movement. This will help in building the peak in your pythons.
Close Grip Bench Press – 3 Sets 15 Reps
Doing a compound exercise (multiple joints) can help build size and strength in your target muscle group. Close grip bench press helps with the overall development of your triceps. Make sure you have a complete range of motion while performing this exercise.
Superset 3
Concentration Curls – 3 Sets 15 Reps
It is always more effective to end your bicep workouts with an isolation exercise. Concentration curls were one of Arnold’s favorite exercise. This exercise helped him turn his biceps into mountain peaks. You need to maintain a mind-muscle connection throughout this exercise. Going through the motion won’t get you anywhere.
Tricep Dips – 3 Sets 15 Reps
Doing dips at the end of your workout can test what you’re made of. If body weight dips are too easy for you, feel free to add resistance bands or resistance using weights. Maintain a full range of motion and squeeze your triceps at the top of the movement to get the most of this exercise.
Which is your favorite triceps exercise? Let us know in the comments below. Also, be sure to follow Generation Iron on Facebook and Twitter.
Get Bigger Arms With This Simple Workout
Sleeve-Splitting Arm Workout
The idea of having big arms push many of us to get a gym membership. Huge arms have been associated with machoism for a long time. Ask a kid to flex his muscles, and he’ll most probably hit you with a front double bicep.
You need to pay equal attention to your biceps and triceps. You can’t go crazy with your bicep workouts while overlooking your triceps development. Muscle symmetry is important for strength and aesthetic purposes.
Some people hurt their gains by training their arms every single day. Training your arms every day won’t get you bigger arms. Doing this leads to overtraining since your muscles need time to recover and grow after a workout.
Many people train their biceps before their triceps on the arms day. This can lead to weak triceps since you might be exhausted by the time you start your triceps workout.
This can happen for any muscle you train second on a multi-muscle training day. To combat this in your arm workouts, you will be doing antagonistic supersets. In this advanced training technique, you superset different muscle groups in a single set. For, e.g., – you will be super-setting your biceps with your triceps. Follow this workout to get bigger arms.
Superset 1
Standing Cable Bicep Curls – 3 Sets 15 Reps
You would be starting with a cable exercise to pre-exhaust your muscles. This will help you get the same pump later in your workout while using relatively light weights. Use a straight bar attachment for this exercise.
Overhead Rope Cable Tricep Extension – 3 Sets 15 Reps
Your triceps consist of three heads; medial, long and lateral. You need to train all three to ensure an overall development. The overhead rope cable extensions target your long head. Using cables will help you maintain tensions on your triceps throughout the movement.
Superset 2
Dumbbell Curls – 3 Sets 15 Reps
Dumbbell curls is an incredibly effective exercise to target your biceps. In this exercise, rotate your hands outwards at the top of the movement. This will help in building the peak in your pythons.
Close Grip Bench Press – 3 Sets 15 Reps
Doing a compound exercise (multiple joints) can help build size and strength in your target muscle group. Close grip bench press helps with the overall development of your triceps. Make sure you have a complete range of motion while performing this exercise.
Superset 3
Concentration Curls – 3 Sets 15 Reps
It is always more effective to end your bicep workouts with an isolation exercise. Concentration curls were one of Arnold’s favorite exercise. This exercise helped him turn his biceps into mountain peaks. You need to maintain a mind-muscle connection throughout this exercise. Going through the motion won’t get you anywhere.
Tricep Dips – 3 Sets 15 Reps
Doing dips at the end of your workout can test what you’re made of. If body weight dips are too easy for you, feel free to add resistance bands or resistance using weights. Maintain a full range of motion and squeeze your triceps at the top of the movement to get the most of this exercise.
Which is your favorite triceps exercise? Let us know in the comments below. Also, be sure to follow Generation Iron on Facebook and Twitter.
Zane Watson: I Can’t Be Perfect At Men’s 212 Weight
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Zane Watson looks to the future of his career and potentially moving up to the Men’s Open division.
One very interesting thing about Zane Watson is how completely candid and honest he is about his own bodybuilding physique and progress. He’s not a blunt controversial talker – but he will plainly talk about his own deficiencies vs his successes. For example, in our previous segment he was very open about life being more than just bodybuilding 24/7 – despite his desire to be a champion competitor. That’s rare for athletes looking to be the best.
So when it comes to his career in Men’s 212 – he is once again directly honest about his current situation. He is on the edge between divisions – unsure if he wants to go all in on Men’s Open or continue with Men’s 212. It all comes down to his weight. In our latest GI Exclusive interview, Zane Watson explains how dropping down to 212 pounds hurts his physique – and his thoughts on moving up to Men’s Open.
As Zane Watson has aged, he’s found it harder to come in naturally under 212 pounds. This is required in order for him to compete in the Men’s 212 division. It’s natural for athletes in this category to bulk up and then cut down to make weight. But Watson is coming to the realization that he physically can’t bring his weight down without sacrificing the quality of his physique. On the other hand, he ideally would sit right at 225 pounds to pull of his perfect physique. This is also on the lighter side for Men’s Open – where athletes typically land around 250 pounds or higher.
“I’m in a really weird spot,” Zane Watson stats plainly in our interview. He continues:
“I don’t think I have more to accomplish in 212 just because I can’t be perfect at that weight. I’m 222 pounds with 5% body fat. And for me to pull 12 pounds from that, 10 pounds from that, it hurts my look.”
Ultimately, this strange spot doesn’t concern Zane Watson much. He’s looking ahead at the possibility of competing in Men’s Open. He’s applied for the Arnold Classic this year. This competition doesn’t hold the Men’s 212 event, so he would have to go Open regardless. For him, this can be a test to see how he holds up.
He knows at first he won’t place first. Again, he’s bluntly honest about this with himself. But he will still train like he can be a champion. Somehow he’s able to keep those two thoughts in his head at once. Not only that – but he’s also not too worried about being on the light side for Men’s Open.
Zane Watson thinks that if Men’s Open was only a weight contest, bodybuilders would simply step on a scale and the highest number wins. He looks to athletes like Dexter Jackson as examples of what can be accomplished regardless of trending size in the division.
Vlad Yudin counters by mentioning Shaun Clarida, a bodybuilder who for years struggled to find champion status in the Men’s 212 division. Finally, after never giving up, Clarida won the Men’s 212 Olympia in 2020. Perhaps there is still a future in Men’s 212 for Zane Watson as well.
Watson agrees that persistence can pay off. But he knows his body well. He’s convinced that his ideal weight hovers around 225 pounds rather than 212. Genetically, he simply can’t bring his best package below 212 pounds. He would rather bring a perfect physique at 225 pounds, despite being lighter on stage than most competitors, than go onto stage knowing his physique could be better.
You can watch Zane Watson go into full detail about Men’s 212 vs Men’s Open in our latest GI Exclusive interview segment above!