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Master Bent Over Rows for Major Back Gains!
Developing A Strong And Healthy Back
For many, the muscles of the back are neglected and underused which can lead to problems with posture and consequent discomfort or pain (1). In the modern world, many work at a desk and remain seated for prolonged periods of time which can place the back under a great deal of stress and strain. Over time, the shoulders will begin to pull forward thus causing tightness and stiffness in the chest and neck muscles.
Even for those who attend the gym, the back often does not receive as much attention as is perhaps required, whereas the more visible muscles (such as the chest, shoulders and arms) are regularly targeted. This can lead to underdevelopment of the back and can exacerbate any existing back issues. Recent research has highlighted the importance of regular strength training for reducing back pain and preventing back problems (2).
Benefits Of The Barbell Bent Row
There are a number of useful back resistance exercises that can be performed with the barbell bent row being one of the most effective. While it is the latissimus dorsi (lats) which are primarily responsible for this exercise, there are a number of back and shoulder muscles which must engage in order to drive this movement – such as the trapezius, rhomboids, and rotator cuff muscles (3).
Considering the role that each of these muscles play in maintaining good posture, strengthening these muscles will have a substantial impact on posture and movement. Additionally, in the bent position, the core musculature must contract in order to hold the trunk of the body in the correct position (4). Strengthening the core will also contribute to better posture.
Finally, for those who enjoy pressing movements – such as the bench or overhead press – focusing on the bent row may facilitate a greater performance with these lifts while also helping to balance out the upper body muscles symmetrically – both in terms of size and strength. Conversely, having a muscular imbalance can potentially increase the chances of experiencing injury (5).
Barbell Bent Row Form
When performing the barbell bent over rows, it is important to put technique before ego. Loading the barbell with excessive weight is a sure way to compromise form. Instead, keep the weight manageable and focus on the movements required to bring the bar into the body. Controlled movements, which maximally engage the working muscle, are far superior to uncoordinated and wild movements.
To properly execute the barbell bent row, follow the 4 coaching points listed below…
1. Place the loaded barbell on the floor. Ensure that the feet are approximately hip width apart. Prior to picking the barbell up, push the chest high and pull the shoulder blades together. Hinge forward and grip the bar using an overhand grip, placing the hands roughly shoulder width apart. Keeping the core tight and back flat, pick the bar up and stand tall.
2. From here, focus on pushing the hips back so that the upper body tips forward while maintaining a flat back. Keep a very slight bend in the knees and keep the bar as close to the legs. The bar should be in a hanging position close to the knees.
3. Squeeze the core muscles tightly before driving the bar into the area between the chest and the stomach. As you pull, focus on keeping the shoulders down and the elbows as tight as possible to the ribcage. At the top portion of the rep, aim to squeeze the shoulder blades together.
4. Once contact has been made, reverse the movement and control the barbell back down to the original starting position. Remember to keep the core contracted as the bar moves to avoid moving out of neutral spinal alignment.
Barbell Bent Row Tips
When performing the row, instead of thinking about pulling the bar up to the chest, focus on pulling the elbows behind the body. This will do two things – firstly, it will help to activate the right muscles, specifically the lats, and secondly it will facilitate a better rowing motion.
Another practical tip for the bent row is to pause briefly at the top of the movement and focus on maximally squeezing the shoulder blades together. Once again, this will lead to a greater activation of back and shoulder musculature and have a profound effect on posture and overall back health.
Barbell Bent Row Variations:
Underhand Grip Barbell Bent Row
The only difference between this variation and the conventional bent row is the grip on the bar. Instead of an overhand grip, this variation uses an underhand (supinated) grip. This places more stress on the lats and lower traps.
Pendlay Row
The Pendlay row involves rowing the bar off the floor instead of from a static hanging position – other than this, the form is identical. To get into the position for this row, the trunk must assume a more parallel position and therefore requires a great degree of hamstring flexibility. As a result, many may find getting into this position, all while maintaining a flat back, quite challenging.
Yates Row
For the Yates row, a more upright stance must be assumed so that the trunk is approximately angled 30-40° from the floor. As a result of this position, the bar will travel to the lower abdominals instead of the sternum when rowed. Once again, this will predominantly target the lats and also the mid to low traps.
One Arm Barbell Row
For the unilateral barbell variation, stand side on to the barbell and use a neutral grip (palm facing the body). Look to pick up the bar near the plates, assume the conventional rowing position and complete full repetitions.
Dumbbell Bent Over Rows
The dumbbell variation of this exercise is a superb way of balancing out the strength of both sides. With a barbell row, the stronger side can begin to dictate the movement, whereas with the dumbbells, both sides must work individually to drive the weight upward. A secondary benefit is that dumbbells also require a greater amount of control and stability which places a large demand on the core muscles (6).
One Arm Dumbbell Row
A simple variation on the dumbbell row is a single sided row. For this variation, place the left hand and knee on a bench for stability and row from the right side, ensuring to maintain control and squeezing the muscles around the shoulder blade. Once a number of reps have been completed, swap sides and repeat.
Dumbbell Incline Row
For those who find it difficult to maintain a flat back during the row, use an incline bench, lie directly on top of it and let the dumbbells hang. From that position, row as normal ensuring that the chest stays in contact with the bench at all times.
Bent Over Flyes
For the final variation, assume the rowing position while holding two dumbbells. However, instead of rowing, keep the arms straight and drive the dumbbells out to the side of the body while focussing on pulling the shoulder blades together.
Final Word
The need to perform back strengthening exercises is very great for so many as it can effectively prevent dysfunction, pain and injury. There is no doubt that the bent row is one of the best exercises that can be performed for building back strength and maintaining overall health.
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References:
1-Services, Department of Health & Human. “Posture”. www.betterhealth.vic.gov.au.
2-Westcott, Wayne L. (2012-7). “Resistance training is medicine: effects of strength training on health”. Current Sports Medicine Reports. 11 (4): 209–216. doi:10.1249/JSR.0b013e31825dabb8. ISSN 1537-8918. PMID 22777332.
3-Edelburg, Holly (September 29, 2017). Electromyographic analysis of the back muscles during various back exercises
4-Fenwick, Chad M. J.; Brown, Stephen H. M.; McGill, Stuart M. (2009-3). “Comparison of different rowing exercises: trunk muscle activation and lumbar spine motion, load, and stiffness”. Journal of Strength and Conditioning Research. 23 (2): 350–358. doi:10.1519/JSC.0b013e3181942019. ISSN 1533-4287. PMID 19197209.
5-Knapik, J. J.; Bauman, C. L.; Jones, B. H.; Harris, J. M.; Vaughan, L. (1991-1). “Preseason strength and flexibility imbalances associated with athletic injuries in female collegiate athletes”. The American Journal of Sports Medicine. 19 (1): 76–81. doi:10.1177/036354659101900113. ISSN 0363-5465. PMID 2008935.
6-Saeterbakken, A.; Andersen, V.; Brudeseth, A.; Lund, H.; Fimland, M. S. (2015-11). “The Effect of Performing Bi- and Unilateral Row Exercises on Core Muscle Activation”. International Journal of Sports Medicine. 36 (11): 900–905. doi:10.1055/s-0034-1398646. ISSN 1439-3964. PMID 26134664.
Joey Swoll: The Truth Behind Crypto, Dogecoin, and Elon Musk
Joey Swoll: “I’m a crypto believer”
Cryptocurrency, normally shortened simply as crypto, has been booming in popularity over the past few years. Odds are you’ve heard about crypto bigcoin, dogecoin, and Elon Musk’s name popping up non-stop in the news recently. So you’re probably asking yourself, is this truly a new currency innovation that’s here to stay? Or is it a trend with a bubble about to burst? Joey Swoll is a bodybuilder with his hands in crypto providing a bridge between this popular trend and the bodybuilding world. In our latest GI Exclusive, Joey Swoll explains crypto in detail and whether or not you should try investing or avoid it before everything comes crashing down.
Joey Swoll is a bodybuilder who is also a successful entrepreneur. His various successes showcase that he is a bodybuilder with business savvy. So when he starts publicly promoting crypto to his following – it’s something to take note of. That’s why during our recent interview, we decided to ask Swoll about his interest in crypto – and everything he knows about dogecoin, and Elon Musk’s recent headline-grabbing actions.
More specifically, we asked Joey Swoll to share his thoughts – is crypto a currency that will rule the future? Or is it a bubble about to burst? Is it smart to invest now during the rise of its popularity? Or is it all misleading hype created by a strong media narrative? Is it even possible to know now what will happen to this speculative market?
Joey Swoll admits that he is by no means a master but has begun working with individuals who have been involved with crypto for over six years. He considers himself a “crypto believer” and strongly believes that the currency will remain relevant in decades to come. However like any investment, nothing is guaranteed. His number one advice before diving into the details is this – don’t invest anything that you’re not willing or able to lose.
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Check out our GI Exclusive segment with Joey Swoll above!
That being said, Joey Swoll believes it is possible to invest smart – and that there are a lot of gains to be made in crypto. The key is to not be intimidated and start learning as much as you can before the entire market becomes normalized by the mainstream.
The second most important thing Joey Swoll advises is that not all crypto coins are created equal. Some are actually associated with services provided – and thus have more security in their value. Others are only valuable simply because people have had faith behind the brand itself. These could certainly succeed but are also subject to potential volatility.
The perfect example of this is dogecoin. A cryptocurrency that came into existence via a meme. What started off as a joke has become a bonafide cryptocurrency rising in value daily. So much so that Elon Musk put his faith in it. This, of course, skyrocketed the value further.
So what’s Joey Swoll’s opinion on more meme-friendly crypto coins like dogecoin and everyone’s obsession with Elon Musk’s involvement? Is it just overblown hype that will all collapse? Or is there true value worth investing in? Joey Swoll believes that dogecoin will be around for a while though it’s not as much of a guarantee as something like bitcoin.
Joey Swoll impresses how important faith in branding is during the early stages of crypto (or any business really). If people believe in the brand and hold passion or affinity for it – it will make people choose that brand over others. Even if that brand isn’t better or worse than competitors.
The dogecoin brand has been wildly popular due to the doge meme existing for at least a decade prior to the coin’s creation. When Elon Musk publicly announced his faith in dogecoin – that cemented the brand as something that will stick around. Of course, nothing is ever certain and the huge drop after Musk’s SNL appearance might remove steam from the brand.
At the same time, this extreme volatility is expected for speculative markets. In the big picture, strong brands will stick around. So Swoll suggests that those interested shouldn’t fear dogecoin because of the recent drops in value.
Ultimately, Joey Swoll reminds again that all investments should be spent with caution. If you’re not willing to lose the money, or can’t afford to, you shouldn’t make the investment. But he also believes crypto is a safe investment long term. “It’s the future,” Joey Swoll comments. “Everyone should learn about crypto.”
You can watch Joey Swoll’s full comments on all things crypto in our latest GI Exclusive interview segment above.
Swolverine Plant Protein Review For Building & Recovery
The perfect mix of high-quality plant-based superfoods make this vegan protein soar.
Product Overview
We all know a good protein powder is a must when it comes to muscle building and recovery, but many of us just can’t handle whey. For whatever reason, whey just doesn’t agree with some of us and without a good protein supplement, our gains start to suffer. A high-quality plant based protein powder is exactly what you need in this case to give yourself that edge when it comes to training and performance. Able to help tackle all of those growth and recovery needs, plant-based proteins are great whey alternatives delivering the same, if not more, benefits with top tier ingredients. Swolverine Plant Protein is one such supplement seeking to bring you the best when it comes to vegan proteins.
Since the protein conversation tends to always revolve around whey, some may be skeptical about just how useful plant-based proteins are. Since we often associate protein with things that aren’t seen as vegan, it can be challenging to really grasp just what something plant-based can do for our goals. But companies have worked tirelessly for these alternatives and Swolverine Plant Protein is absolutely no different.
Shop at Swolverine
Swolverine is a lifestyle brand designed for endurance athletes and those always staying active. With products designed to fuel athletic performance, elite athletes and those seeking a goal flock to Swolverine for their top of line products and supplements. They live by the belief that everyone can optimize their athletic performance and human potential through transparency and honest products including those with proven ingredients and effective doses. As an honest and hard working company, Swolverine is there is to improve your human potential, and your athletic performance is just one piece of that larger mission.
Swolverine Plant Protein Highlights
Swolverine Plant Protein is the perfect mix of high-quality plant-based superfoods designed to provide nutrients and power your performance to new heights. With great benefits towards muscle growth and protein synthesis, increased strength to help build that valuable muscle, and optimal recovery to rebuild and repair, this supplement can provide valuable micronutrients and omega-3s to really offer that great boost. With just one scoop, you ensure all these nutrients hit you effectively to maximize your gains.
This protein is packed with awesome ingredients including a wide variety of different plant-based proteins including pea isolate, hemp protein, pumpkin seed protein, Sacha Inchi, and quinoa. As a result, this supplement has 21g of protein, 7g carbs, and only 3g fat. In a delicious Chocolate Cake flavor, this protein supplement is exactly what you need to round out your plant-based diet and supplementation routine.
Ingredients
Pea Protein Isolate: A common source in vegan proteins, this has a complete amino acid profile to effectively help with protein synthesis. It’s easy on your stomach and great for weight loss while still providing benefits to growth and recovery (1).
Hemp Protein: This protein is easy to digest allowing for better absorption so those nutrients hit you faster. It can boost your metabolism, promote better digestion, enhance lean muscle mass, and offer that valuable muscle growth (2).
Quinoa Protein: One of the most protein rich plant foods, it is high in fiber and can help with weight loss. It is gluten free and highly nutritious to provide some essentials into your diet (3).
Sacha Inchi Protein: A good source of complete protein, it also contains omega-3s and can help reduce excess fat and work towards weight loss (4).
Pumpkin Seed Protein: Contains powerful antioxidants and is nutrient rich. Can also promote better sleep (5).
Other Ingredients
Redwood Dutch Alkalized Cocoa Powder, Natural Flavors, Stevia
Calories
130
Protein
21g
Carbs
7g
Fiber
2g
Servings Per Container
25+
Serving Size
1 scoop
Flavors
Chocolate Cake
Best Way To Take
Mix one scoop with 4-8 oz. of water and drink pre- or post-workout.
Price, Flavors & Effectiveness
Swolverine Plant Protein is that perfect mix of vegan proteins to give you the best chance at growth and recovery while pumping you with vital nutrients. With 25 servings per container, one scoop with deliver all of these essentials to you quickly.
There is currently only one flavor in Chocolate Cake, although the flavor tastes great and goes well with many beverages.
Pros
Great mix of 5 vegan protein sources
High in protein, low in carbs and fat
Great benefits to muscle growth and recovery
Omega-3s are a nice addition
Flavor tastes amazing
Cons
Could have more flavors
Price: $32.99
Overall Value
Swolverine Plant Protein is a great vegan protein with five plant-based vegan sources to provide for the best chance at growth and recovery for those looking for a top-tier vegan protein. With phenomenal benefits towards muscle growth, increased strength, weight loss, and recovery, you can’t go wrong with a vegan protein no matter what your thoughts are on whey. Swolverine seeks to make the best products for all consumers and feels they know what athletes want and need. What you are getting is a great plant-based protein with a stellar formula, great taste, and better benefits. Check out Swolverine Plant Protein today and see what this can do for you goals.
Try Swolverine Plant Protein Here
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 Swolverine and Envato
References
Babault, Nicolas; Paizis, Christos; Deley, Gaelle; Guerin-Deremaux, Laetitia; et al. (2015). “Pea proteins oral supplementation promotes muscle thickness gains during resistance training: a double-blind, randomized, Placebo-controlled clinical trial vs. Whey protein”. (source)
Malomo, Sunday A.; He, Rong; Aluko, Rotimi E. (2014). “Structural and Functional Properties of Hemp Seed Protein Products”. (source)
Mahoney, Arthur W.; Lopez, Javier G.; Hendricks, Deloy G. (1975). “Evaluation of the protein quality of quinoa”. (source)
Wang, Sunan; Zhu, Fan; Kakuda, Yukio (2018). “Sacha inchi (Plukenetia volubilis): Nutritional composition, biological activity, and uses”. (source)
Vinayashree, S.; Vasu, Prasanna (2021). “Biochemical, nutritional and functional properties of protein isolate and fractions from pumpkin (Cucurbita moschata Kashi Harit) seeds”. (source)
The Eight Best Bodyweight Exercises for the Chest
Most guys can’t imagine a chest workout that doesn’t include a bench and a set of dumbbells or kettlebells. A bodyweight chest workout? Please. There are only so many pushups you can do.
But in a time-crunched, mobile world – pandemic or no pandemic – it’s important to have an effective go-to workout that’s portable and can be done with little or no equipment. That way you can train wherever, whenever. Studies suggest it’s possible to get results without investing in equipment or a gym membership, just your body weight.
8 Bodyweight Chest Exercises
This 8-exercise, two-set circuit will challenge your chest with only your body as resistance. We’ll alternate pushing and pulling movements so you keep moving without rest, providing an aerobic component to your training as well.
Cat/Cow
What it does: This familiar compound yoga move improves flexibility to the lumbar and cervical spine but it also opens up the chest, which is especially important if you’re training after a long day of sitting.
How to do it: Start on all fours with hands beneath your shoulders and knees on the ground. Inhale, dropping your chest as you push your hips and shoulder blades back into cow position. Lift your chin and chest and gaze forward. For cat, exhale as you draw your belly button to your spine and round your back toward the ceiling like a cat.
How many? 2 sets of 10 reps.
Dips
What it does: You use your chest, along with your triceps and biceps, to lift your entire body weight.
How to do it: Position yourself above and between parallel bars, grabbing them with an overhand grip. Cross your ankles behind you. Lower yourself slowly and push back up in a controlled manner. Bodyweight workouts tend to be done without equipment or at least outside the gym. So, this can be performed on steps, a stable chair, or even the floor.
How many? 2 sets of 10 reps.
90/90 Stretch
What it does: Like Cat/Cow, this move opens up the chest but more from a rotational standpoint. It serves as an effective warm-up for this or any other chest workout.
How to do it: Lie on the ground on your left side with legs tucked into the torso at a 90-degree angle. Keep both arms straight parallel to your knees. Keeping the knees together and on the ground, rotate your chest and right arm to the right, putting your back on the ground. Hold for two seconds and return to starting position.
How many? 2 sets of 10 reps to each side.
Plank-to-Pushup
What it does: This combines two effective chest-blasting, core-strengthening moves in one.
How to do it: Begin in a forearm plank position. Push from your triceps, placing your right hand on the ground and then your left hand, gradually rising to pushup position. Return to the forearm plank by placing your right forearm down and then your left.
How many? 2 sets of 10 reps.
Straight Leg Lowering
What it does: This hamstring stretch also challenges the muscles of the chest and torso.
How to do it: Lie flat on your back with arms at your sides and legs straight up above your hips. Keeping one leg straight, slowly lower the other to just above the floor. Return to the starting position and repeat. The key is to keep toes pointed toward your shins and back flat on the floor. Do 10 per side.
How many? 2 sets of 10 per side with 30 seconds rest between sets.
3-Way Pushups
What it does: By doing three sets of 10 pushups in three different positions consecutively, we’re ramping up this workout quickly while challenging our chest and shoulders from three angles.
How to do it: Do 10 traditional pushups (hands directly below the shoulders) followed by 10 “diamond” pushups (index fingers and triceps touching), followed by 10 wide-grip pushups (hands wider than the shoulders)
How many? 10 reps of each.
Plank
What it does: This promotes overall core stability, but your chest and biceps are keeping you in the proper position.
How to do it: Lie in a prone pushup position with hands on the floor, elbows under shoulders and bent 90 degrees. Push up off the elbows, tucking your chin so your head is in line with your body. Keep head in line with spine and belly button drawn in. Hold for one minute.
How many? 2 sets of 60 seconds with 60 seconds rest between sets.
Burpees
What it does: It’s a full-body push-up-like exercise that gives you all the benefits of pushups while also challenging your cardiovascular system and ratcheting up the intensity of your workout, which is especially important when you only have 15 minutes.
How to do it: From a standing position, squat, place your hands on the ground, and “jump” your feet out into a push-up position. Perform a pushup and then jump your feet to your hands. Then jump as high as you can, throwing your hands over your head.
How many? 2 sets of 10 reps.
Pete Williams is a NASM-CPT and the author or co-author of several fitness books, including Core Performance and Every Day is Game Day. His work has appeared in publications such as Men’s Health, Men’s Journal, and USA Today.
The Most Underrated Leg Exercise
You’ve been going to the gym for years. Your upper body looks alright, but your lower body looks like a malnourished fifth grader. Legs look like toothpicks and your butt is flatter than a pancake.
You’re frustrated with the scrawny legs not filling out your jeans, so you stop skipping leg day and start squatting your face off.
Now your legs are as sore as if a kickboxer nailed them with a few hundred kicks. But even with all this soreness, your lower body doesn’t grow much.
Rough dilemma ain’t it? Squats are great, but there are some common issues with squats that might be limiting your chopstick limbs from becoming tree trunks.
Issues With Squats
Squats are highly affected by human anatomy. Depending on your hip structure and femur/tibia ratios, different squats won’t hit certain parts of your legs with enough stimulation. Potentially you could end up doing a squat variation that doesn’t pair well with your body structure. It’s alos quite common for low back, core, or spinal fatigue to limit squat performance.
You’ve grown accustomed to squats. Most guys squat all the time, but the human body likes to adapt. Something as simple as taking a break from squats and changing exercises might be what you need to grow your legs.
Squats train both legs at the same time. This is problematic because one leg/glute tends to do more work while the weaker side gets neglected or becomes a limiting factor to how many reps you can do.
Squats are technically hard. I don’t care how long you’ve been squatting, it’s actually one of the most technical exercises from head to toe. Most people’s form aren’t as good as they think.
Just because most guys do squats doesn’t mean you have to. You’re different, you not only clicked on this article to improve your ways, but you’ve read up to this point without clicking off even after I told you traditional squats might be limiting your growth, so I applaud you and your determined legs.
Now the exercise you probably need for your lower body muscles to expand like a hot air balloon are split squats. They’re effective, underrated, and you’ve probably been avoiding them because they also suck, but mechanically they should grow more muscle for a many people.
Below are a few different variations. For all of them keep a neutral spine, brace your core, and have a slight lean forward. The more vertical your front knee is, the more you’ll hit your glutes. As the knee travels forward, you will hit slightly more quads, so it’s up to you how you allow your knee to move. That being said, there’s nothing wrong with letting your knee travel past your toes. That’s a myth that doesn’t seem to vanish.
Anyways, a more forward lean will hit your glutes more while a more upright torso will hit your quads more. Hamstrings don’t really get trained with split squats, but they do contribute more than bilateral squats.
Your adductors also get some solid stimulation from spilt squats.
Regardless move steady and at a controlled forceful tempo on the way up and a slow and controlled tempo on the way down.
While there are many variations of split squats, they only differ in range of motion and weight placement. The general mechanics of all split squats are the same.
Split Squat Mechanics
Start in a comfortable stance. Your feet should be on separate lines instead right behind each other like walking on a tight rope.
Lower yourself as the front foot stays flat. The back heel should come up. You can tap your knee lightly on the ground or stop a bit short. I prefer the latter.
Maintain stability and keep your hips neutral. Don’t let your knee collapse inwards. Let it track towards your toe naturally. If your knee goes past your toes, that’s perfectly fine as long as your front foot stays planted on the ground.
As you come back up, be sure not to round your back. Keep your spine neutral.
DB Split Squat
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Goblet Split Squat
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Barbell Split Squat
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DB Bulgarian Split Squat
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Barbell Bulgarian Split Squat
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Front Foot Elevated Split Squat
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Benefits of Split Squats
Split squats allow you to train your legs unilaterally which helps with muscle and strength asymmetries and allow your nervous system to focus on one leg at a time. It’s arguably more natural too as you walk and move through daily life one leg at a time.
As for the main benefit you’re after, split squats will make your lower body look and feel epic. The strength gains are beastly and the muscle growth is powerful (yet painful). If you’re not used to them, you will likely be sore for a few days.
Lastly, they’re also great for various sport performance from cycling, soccer, sprinting, or even mixed martial arts.
That being said, they’re perfectly useful and still extremely beneficial for everyday population looking to stay fit and not allow their butts to sag as they approach 40 or 50.
Programming
To program these start by choosing a split squat variation. The Bulgarian and barbell variations will be harder, so I would avoid those if you’re a beginner. For your workout you can should do them for 5-12 reps per leg for 3-4 sets. If you do them as your main leg movement, do them at the beginning of the workout and use heavier loads. If you do them after doing your typical traditional squats, use slightly lighter loads and aim to knock out more reps.
Regardless be sure to add more weight or do more reps over time and the muscle tissue surrounding your booty and quads will explode in growth. You’ll fix the strength difference between legs, smash through a plateau, and have legs a centaur would be proud of.
The Arnold Classic Has Officially Been Set to Take Place in Ohio on September 25
The Official date and location for the Arnold Classic revealed.
News had broke late last month that the Arnold Classic would be taking place on September 25. What we didn’t know was the exact location. The event will take place in Columbus, Ohio.
The Arnold Sports Festival has usually taken place in March in the past, but due to the global health crisis that didn’t happen. Even after receiving a date for the show there was speculation that the show would possibly take place in California. That would be a major shift as the American-based shows have taken place in Ohio in recent years. And it appears that this year will be no different.
In a recent post on the official Arnold Sports Instagram gave the full details.
THE ARNOLD CLASSIC IS BACK!
ARNOLD CLASSIC, OTHER IFBB PRO LEAGUE CONTESTS TO RETURN TO COLUMBUS ON SEPT. 25
The world’s best bodybuilders and the fittest men and women on the planet will battle for $412,000 in prize money when the 2021 Arnold Classic and related IFBB Pro League contests return to Columbus, Ohio on Saturday, Sept. 25.
“It is important to offer full prize money at the Arnold Classic this year,” co-founder and promoter Gov. Arnold Schwarzenegger said. “The athletes deserve to be rewarded for their hard work and dedication during this difficult year. We promise to make this year’s Arnold Classic one to remember.”
The 2021 Arnold Sports Festival, originally scheduled for March, was postponed due to the coronavirus pandemic.
“The Arnold Classic has been held for 32 consecutive years and it would be unthinkable to go a year without providing the athletes the opportunity to compete,” Schwarzenegger said. “My support of the sport of bodybuilding is enormous and, with the help of our sponsors, we are committed to making this year’s Arnold Classic a tremendous success.”
This year’s Arnold Classic will pay homage to its roots as competitors in the Arnold Classic and three other IFBB Pro League events: Classic Physique, Fitness International and Bikini International – compete for bodybuilding’s most prestigious prize on the Battelle Grand stage at the Greater Columbus Convention Center.
Tickets for the 2021 Arnold Classic will go on sale June 15.
The 2022 Arnold Sports Festival – including the Arnold Fitness EXPO, Arnold Classic, Arnold Amateur Bodybuilding Championships and an unprecedented lineup of physique, strength, combat and related sports and events – will return to the Greater Columbus Convention Center from March 3-6, 2022. More information will be released soon.
It’s not too shocking that the event will take place in Ohio. At this point it’s a tradition after all. The show will be just ahead of the 2021 Olympia and will likely produce some last minute qualifiers.
Are you excited for the 2021 show?
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.
Mike O’Hearn: Untimely Bodybuilding Deaths Are Not A Coincidence. It’s Due To Abuse
Mike O’Hearn talks health in bodybuilding including cheat meals, alcohol, PEDs, and the recent rise of untimely bodybuilder deaths.
Mike O’Hearn is known for being one of the most impressive bodybuilders to be all natural. Depending on who you ask, he’s also notoriously known for lying about his all-natural status. His physique is so impressive, swaths of bodybuilding fans believe he must be lying. Whether you think he’s telling the truth or not – O’Hearn has been consistent in his statements and dedicated his life towards health in bodybuilding.
The core of the bodybuilding lifestyle is focused on healthy changes and meeting fitness goals. But when you look at competitive and pro bodybuilding – things start to get skewed. Debate about the use of PEDs such as steroids is common. Also the mass monster mentality of enormous size is seen as unhealthy compared to the smaller “classic” frames of the 1960s and 1970s.
Not only that, but the past decade has presented us with reports of many tragic untimely deaths of pro bodybuilders. Deaths ranging from ages in the mid 20s through to 50s. Is this just a coincidence with no real connecting cause between them? Or is it due to the lifestyle bodybuilding demands? In our latest GI Exclusive interview, Mike O’Hearn discusses health in bodybuilding, death in bodybuilding, and the use of PEDs in the sport.
During our new interview discussion with Mike O’Hearn, we asked if he has any unhealthy habits. Does he occasionally indulge in a cheat meal? Does he drink alcohol? This question might sound slightly silly – but if you know O’Hearn it’s a more pointed question than others might expect.
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Check out our GI Exclusive segment with Mike O’Hearn above!
Mike O’Hearn is known for his incredible dedication to structure and health. He trains at the same time in the morning every single day. He’s stuck on the same diet nearly his entire life. He’s never done steroids (though contested by some bodybuilding fans). Those who know him claim his impressive physique is possible naturally only because of his inhuman dedication to health and fitness.
So does he cheat at all? Whether you believe him or not. The answer is no. He claims that he started bodybuilding at such a young age (around 9 years old) that he never developed an interest or habit for alcohol. He’s never drank. When it comes to cheat meals – he’s not interested either. He essentially never developed those bad habits. He avoided it as a kid – so has no taste for it now.
Mike O’Hearn also goes into more detail as to why he never turned or was even curious about trying steroids as a bodybuilder. He tells a few stories of his older brothers and sisters who were all into strength sports. Some turned towards steroids and he saw how it affected them. His sister, in particular, saw such a personality and physical change after doing steroids that O’Hearn didn’t even recognize her. These moments made him build no interest in the drug at a young age.
O’Hearn doesn’t resent the decisions his siblings and other athletes make. While it’s not for him – he doesn’t want to tell others what to do with heir lives. There are tones of unhealthy things we all do as a society. Some people smoke and still live to be 90. That doesn’t mean it’s healthy – but it does mean some can get away with it. It’s the individual’s choice. O’Hearn respects that.
He does however think that the untimely deaths recently being reported in bodybuilder are likely due to unhealthy choices in bodybuilding. He doesn’t think it’s all a coincidence being spun by media. He thinks it’s due to abuse.
“The power to be the greatest makes you do stuff you don’t want to do,” Mike O’Hearn states in our interview. He’s referring to pro athletes wanting to do whatever possible to rise up and become an iconic champion. He understands that drive. All proactive athletes make these sacrifices to different degrees. Unfortunately, with PEDs it can lead to a slippery slope. It goes from sacrifice into full blown abuse.
Mike O’Hearn admits that he is no doctor or analyst. But he does know enough examples and anecdotes from being in the industry to know that PEDs are being pushed to the point of abuse. He leaves us off with a question. With the internet providing more immediate and free access to information – why does it seem the populous is less educated? He doesn’t have an exact answer. But he thinks that question ties into the more controversial debates on PED usage and deaths over the past decade.
You can watch Mike O’Hearn’s full comments in our latest GI Exclusive interview segment above!
Chris Bumstead Gives Answer On Whether or Not to Use Steroids
Chris Bumstead gives advice on whether or no steroid use should be an option.
Chris Bumstead gave up some sound advice on whether or not taking steroids should be an option for someone wanting to get into bodybuilding. During a recent Q&A, the Classic Physique champion stated his stance on whether or not taking steroids was a good idea.
Chris Bumstead has cemented himself as the Classic Physique champion. After dethroning Breon Ansley in 2019, Bumstead would again reign supreme at the 2020 show. Not only would he repeat at the 2020 show, Bumstead would bring one of the best physiques to the stage regardless of any division.
The reigning Classic Physique champion has asserted his dominance. Chris Bumstead now has a chance to carve out a legacy for himself. As such, Bumstead’s popularity has skyrocketed.
Headed into the 2021 Olympia, many questions have been raised about Chris Bumstead and his preparation for the next show. So logically the Classic Physique champion decided to make a recent video in which he answered some fan questions.
Are Steroids The Answer?
One question in particular seemed to stand out among the rest. A fan question about whether or not starting steroids was a viable option for bodybuilding, Bumstead gave a distinct answer.
“The answer is no,” said Bumstead. “I have this new theory where if you have to ask someone else if you should take something potentially harmful to your body, the answer is already no.
“That decision has to be your own, and it has to be a well educated decision, because people like bodybuilding for a few years, and they take steroids and they’ll be like ‘I don’t actually like bodybuilding.’ Then they’ll quit bodybuilding, and their body is still f**ked up from the juice or whatever they took in the meantime.
“So that decision, you shouldn’t ask anybody that. You should just know, and you should be f**king dedicated to wanting to do it. So no, you shouldn’t if you’re asking me that.”
It’s a pretty interesting answer to say the least. Rather than give a yes or no, leaving it up to personal responsibility is the only logical answer for Chris Bumstead to give. What do you think about Bumstead’s answer?
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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.
Enhanced Labs Expands With India Distribution Announcement
Enhanced Labs has made big moves and continues to do so.
Enhanced Labs has been on a mission to bring their supplements and high-quality products to athletes everywhere. Whatever state, region, or country, Enhanced Labs wants athletes everywhere to have the best when it comes to working out and seeing gains. Now, with this new announcement of them expanding distribution into India, Enhanced Labs has once again taken the supplement and bodybuilding world by storm with yet again another monster announcement.
With amazing athletes already involved with their company, Enhanced Labs has built up a resume of serious bodybuilders and athletes to promote their products so fitness folks everywhere can get the most out of their own training. While it can be difficult to find worthwhile products that are safe and effective, Enhanced Labs has done everything they can to make that happen. We at Generation Iron have been watching Enhanced Labs closely as the updates and announcements continue to roll in and start quite the conversation.
Over the last few months alone, Enhanced Labs has announced a series of initiatives, new partnerships, and big moves they’ve made as they seek to build a worldwide supplements company people everywhere will love. From Big Ramy joining their team, to them launching a new line of Big Ramy products, and now this announcement of expansion into India, it seems that nothing can slow Enhanced Labs down.
Big Ramy Signing
Just after Big Ramy won Mr. Olympia, he and his coach, Dennis James, shocked the bodybuilding world by signing with Enhanced Labs. Big Ramy had quite the showing at the 2020 Mr. Olympia contest, coming in at around 290 lbs. yet showing off a high level of conditioning and a monster physique that everyone envied. With the new partnership, both parties are looking to make history and continue to design, create, and promote some seriously stellar products.
Big Ramy Product Line Launched
Within 90 days of this partnership, Enhanced launched its first of four Big Ramy products as part of a new supplements line coming from this partnership. Three more Big Ramy products are expected to drop and a Dennis James product is also on the way, making this supplements line one to absolutely check out.
The first product was Ramy’s Rage Pump, a powerful pre-workout with 12 clinically dosed ingredients designed to increase blood flow to your muscles, enhance focus, and improve endurance and energy. The smart pump matrix and Enhanced Labs’ mission to creating amazing products are all shown with this first product, making us excited about what is coming down the pipe.
Expansion Into India
This latest announcement about expanding distribution into India is huge for Enhanced Labs and having Big Ramy on board only makes this even better. Today, Enhanced Labs announced the launch of local international distribution to the citizens of India and will now sell their supplements directly to Indian citizens from the center in New Delhi. The announcement on Big Ramy’s social media was exactly what Enhanced Labs needed to really spark some excitement.
Enhanced Labs now has local fulfillment centers in England and India, with a company-stated target of an EU fulfillment/customer service center launch in Bulgaria by June 15th, and a MENA/GCC center by August 1st. That would mean within 9 months of signing Big Ramy, Enhanced Labs, all before the 2021 Olympia contest, would have opened international retail distribution from inside of the UK, India, the EU, and the Middle East all while releasing five new products with Big Ramy and Dennis James.
For areas where Enhanced is not opening retail locations, they have announced major distribution agreements. Discussing the product line with CSO Trevor Kouritzin, the rise of Enhanced Labs probably was based in the culture of science-based, high efficacy products: “When I lead a team to formulate a new product we want to make sure two things are true: 1) are the ingredients backed in science by multiple peer reviewed studies and 2) are we providing better dosing or servings than our competitors for the same or less in cost… This is the same for the whole lineup of Enhanced products.”
Wrap Up
Looking towards the future with Enhanced Labs will be interesting as they clearly have a path and a vision for where they want to take their company. Bringing Big Ramy and Dennis James on board was a great decision and one Enhanced Labs does not regret one bit. With great products coming out and a real push to spread their supplements all around the world, Enhanced Labs continues to work tirelessly to bring the best supplements to athletes everywhere. Keep an eye out for Enhanced Labs, make sure to check out their Big Ramy product line, and let’s see what their next big announcement will be.
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 Big Ramy Instagram and Enhanced Labs Instagram
How Hunter Labrada Works Out For Serious Muscle Growth
This workout from Hunter Labrada will surely fire up those muscles to only grow.
Hunter Labrada is a American bodybuilder and entrepreneur and the son of IFBB Hall of Fame member Lee Labrada. Following in his father’s footsteps, he has now become a well known bodybuilder and online presence.
Many of us are always looking for new workouts as we know how important it is to constantly challenge ourselves and work to confuse our muscles to grow. It can be difficult to find the right workouts and ones that fit for our style, but looking to professionals is a great way to get that done. With so many people online claiming to know everything, it can be difficult to tell just who is telling the truth and who is full of it. At the end of the day, why not look to professionals and those who have gone before us to really give us the best chance at seeing the growth we want most.
Hunter Labrada has made a name for himself in the bodybuilding world and has chosen to follow the footsteps of his Hall of Fame father. His workouts are a serious test of strength as he looks to build an absolutely massive physique.
Full Name: Hunter Labrada (IFBB Pro Bodybuilder)
Weight
Height
Date Of Birth
235-245 lbs.
5’9’’
05/17/1992
Division
Era
Nationality
Open
2010
American
Hunter Labrada sought an approach to lift huge weight with as many reps as possible early on. While that worked in the short term to give him huge gains, what he realized was that he needed to change things up. His progress began to plateau slightly and he sought a change. It was exactly what he needed to get back on track. These workouts will surely fire your muscles as they did for him and give you a massive physique you want most.
About Hunter Labrada
As a young kid, Labrada was always active, especially as a young football star. But after he suffered a serious injury, he was forced to stop football and find another means to stay active. With his father being Lee Labrada, a legend and member of the IFBB Hall of Fame, Hunter began working out as a way to strengthen his muscles to rehab quicker. Soon enough, he was on the same path as his father, building up his massive physique in order to become the best in the bodybuilding world. Now as a young professional, he is chasing down his father to prove he has what it takes to be a serious contender in the bodybuilding world.
Hunter Labrada Training Routine
This training program from Labrada is designed to really give you the best chance at growth and to aid in building that absolutely massive physique. By working his sets and reps to a manageable level and allowing his body to recover more efficiently, his gains have begun to return and he is at a size he’s never been at before. Mixed into this routine are cardio days and off days to allow his body to rest and keep up with the wear and tear of such heavy lifts but what you’ll find is a great assortment of exercises designed to boost growth and give you what you want most out of your own training and performance goals.
Workout #1: Chest & Triceps
Exercises
Sets
Reps
Incline Dumbbell Press
3
12
Incline Dumbbell Fly
3
12
Cable Crossovers
3
12
Dumbbell Pullovers
3
15
Incline Hammer Press
3
15
Weighted Dips
3
15
Triceps Pushdowns
3
12
Skull Crushers
3
12
Workout #2: Hamstrings & Calves
Exercises
Sets
Reps
Seated Calf Raise
3
12
Standing Calf Raise
3
12
Lying Hamstring Curls
3
15
Stiff Legged Deadlift
3
15
Walking Barbell Lunges
3
12
Workout #3: Back & Biceps
Exercises
Sets
Reps
Weighted Chin-Ups
3
15
Underhand Pulldown
3
12
Bent Over Underhand Row
3
12
T Bar Machine Rows
3
15
Deadlift
3
10
Straight Bar Curl
3
12
Hammer Strength Curl
3
12
Alternating Hammer Curls
3
15
Workout #4: Shoulders & Traps
Exercises
Sets
Reps
Dumbbell Shoulder Press
3
12
Standing Side Laterals
3
12
Machine Shoulder Press
3
15
Seated Side Laterals
3
15
Rear Pec Deck
3
12
Bent Over Lateral Raise
3
10
Behind The Back Shrugs
3
10
Dumbbell Shrug
3
12
Workout #5: Quads & Calves
Exercises
Sets
Reps
Squats
3
8
Leg Press
3
10
Leg Extensions
3
12
Seated Calf Raise
3
15
Standing Calf Raise
3
15
Featured Supplement
While Hunter Labrada uses his own line of supplements to boost his gains, we wanted to share a great product with you as you look to do the same. While we want to build some serious size, a good protein powder and pre-workout supplement can help get us there. But a product like a mass gainer will help to build those muscles and allow you to really bulk so all your muscle building goals are closer than you think.
Transparent Labs ProteinSeries Mass Gainer
This pure formula from Transparent Labs is loaded with essentials to give you serious growth and better overall health and wellness. Designed to enhance lean muscle growth, this is a safe and effective way to pack on muscle and healthy weight. With 750 calories for a two scoop serving size, this mass gainer is loaded with 53 grams of protein per serving. With no artificial sweeteners, food dyes, or harmful additives, this product is transparent with its label and high quality with ingredients great for pairing with whey protein or other protein drinks so you feel full while getting the right protein content with this powder.
Price: $65.00
Try Transparent Labs ProteinSeries Mass Gainer Here
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Wrap Up
For those of looking to build strength and size, looking to professional workouts can be a real boost in getting there. This workout from Hunter Labrada is exactly what you need to build that massive physique and allow yourself to see the gains you want most out of each and every workout. Give this workout a try and see what it can do for your gains today. You won’t be disappointed with 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 Hunter Labrada Instagram and Envato