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OPINION: Will There Ever be Anyone as Legendary as Ronnie Coleman Again?
Ronnie Coleman is a true legend of bodybuilding.
Legendary status. Sometimes the term can be thrown around with little to no care. We call people legends because of what they’ve accomplished in a specific endeavor, the time they put in to hone their craft and become a figure that garners respect. But there are legends and then there are Legends.
Some individuals in a given sport or endeavor just have that certain “It” factor that makes them tower above the rest. For bodybuilding in particular, champions like Arnold Schwarzenegger are revered for what they’ve accomplished in and out of the sport. Other champions like Dorian Yates have reached legendary status based on their ability to change the game and bring things to a whole new level.
Certain legends leave you with feeling of awe, that you’re gazing upon something truly special that will only come about once in a lifetime. A certain individual that can be easily pointed to as the one who made the shift or influenced an entire industry.
The last legend to have that kind of effect in bodybuilding is Ronnie Coleman.
After Dorian Yates ushered in the era of the mass monsters, Ronnie Coleman had come forth from the bottom of the pack to eventually take his place as one of the greatest bodybuilding champions of all time. His sheer size and ability to present himself like a living work of art was one of Ronnie Coleman’s biggest attributes.
There’s a reason why people continue to call Ronnie Coleman “The King”. To this day, fellow bodybuilders and fans still acknowledge just how massive and otherworldly Coleman looked when he prepared himself for the Olympia. This wasn’t your average bodybuilder with some impressive musculature and definition. Coleman was a man legendary for his preparation, the kind of intense training that would make mush of even the most talented bodybuilders in the game.
While Ronnie Coleman pays the price now for that intense training, he has also built the kind of legend that will live on well into the future. But since his retirement, it’s been hard to replicate that same legendary status.
While Phil Heath is the reigning Mr. Olympia champion, it seems that reverence for his considerable abilities are somewhat downplayed by the fans. It’s an unfair assessment, especially considering how accomplished Heath is. Yet despite that, there could be more than a few reasons behind this.
Ronnie Coleman at the height of his powers had to contend with the likes of Shawn Ray, Kevin Levrone, Flex Wheeler, Dexter Jackson and Jay Cutler just to name a few. Each of those bodybuilders have gained their own legendary status on par with Coleman and he was able to overcome all of them. There’s no doubting that the level of competition in Ronnie Coleman’s day were some of the most impressive competitors to ever grace a posing stage.
So that leaves one question. Will there ever be a legendary champion like Ronnie Coleman again?
Wisdom would say that Phil Heath will be held in high regard when he eventually decides to call it a career. We tend to have blinders on during the present, but then look back on the past with reverence. It’s likely the case with the current reigning Olympia champion.
Still, it can’t be denied that Ronnie Coleman had something special and has garnered a massive following through his presence as an unbeatable champion.
Ronnie Coleman has always been a man willing to put everything on the line to accomplish his ultimate goal. In a day and age where so many people want instant gratification, Coleman had to struggle from the bottom in order to get to the top. It wasn’t given to him and you never felt that he came off as a man who thought he deserved greatness. Ronnie Coleman has always been the kind of man that was willing to sacrifice in order to become the best.
For those looking to get a deeper dive into the legendary history of Ronnie Coleman can check out our documentary Ronnie Coleman: The King. The film delves deep into the life of one of the most influential champions bodybuilding has ever seen. With his will to win and his mental fortitude to push past perceived limits, it’s truly hard to think of any other bodybuilder that will be able to reach the kind of lofty status that Ronnie Coleman has attained.
Time will tell if there will be another bodybuilder given the same reverence and respect that Ronnie Coleman has garnered. For now all we can do is appreciate the legend for the hard work, grit, and inspiring story he has left behind.
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Managing Editor at Generation Iron, Jonathan Salmon is a writer, martial arts instructor, and geek culture enthusiast. Check out his Instagram, Twitter and Facebook to keep up with his antics.
4 Bicep Curl Variations For A Serious Pump
Blast your biceps with these awesome curl variations.
Ask most guys who are serious about their fitness goals. When they think about being in great shape – more than likely the image they have in their heads is of a ripped and striated upper body. It’s what gives a bodybuilder that superhero appearance that so many bodybuilders covet. The building up of the chest, back, and abs are all integral to the process of having a well formed upper body. But the whole picture wouldn’t be complete with some well defined arms.
No matter what stage of the game you’re in there’s no way that an avid bodybuilder wouldn’t want some mountainous biceps to bring together their over all look. If you’re looking to make some major headway in building up your arms then check out these awesome variations for your biceps.
Incline Dumbbell Curl
This exercise is a great variation on your usual bicep curl. By using a seated bench and inclining the seat to just above the 45 degree angle you’ll ensure that you’ll give your arm full range of motion. While performing these be sure to twist your wrist as you get to the top of the curl and within a few reps you’ll be guaranteed to get a great pump. But remember, this exercise is all about form and if your technique sucks then you can forget about reaping the benefits of this great exercise.
21s
This variation is a high rep alternative that is sure to get your biceps burning. The exercise requires a manageable amount of weight in order to complete the 21 reps in one set. Too heavy and you won’t make it through the exercise. Too light and you won’t even feel anything. The first variation starts with your arms fully extended with a barbell or EZ bar in your grips. Curl the bar right up to your stomach then lower it slowly for 7 reps. Then bring the bar up to chest level and curl up to your chin for 7. Lastly, start from the bottom and curl up to your chin for full range of motions for the remaining 7 reps.
Spider Curl
For this variation you’ll need to have a preacher bench to perform the action. Where you would normally be in a seated position at the preacher bench, this exercise requires you to be standing when performing the motion. With the preacher pads right under your arm pits, grab a EZ bar, adjust to a narrow grip and perform the curl. This exercise is great for building up the short head muscles of the biceps and can add some great definition.
Standing Cable Curl
This exercise is a great finisher for your workout. The cable curl can be performed like the standard barbell or dumbbell curl, but it does allow for some variations that can be great for stimulating both the long and short head muscles of the biceps. You can move the shoulders forward to attack the short head muscles or lean backwards to work the long head muscles. You can choose to do a standard 10-12 reps with the movement or work to failure to really thrash the muscles.
What do you think about these bicep variations? Let us know in the comments below and be sure to follow Generation Iron Facebook and Twitter.
Blessing Awodibu Profile & Stats
The biography, life, and accomplishments of Blessing Awodibu
Blessing Awodibu is an Irish professional bodybuilder who has become known for his massive physique and shredded aesthetic. With two wins at the Arnold Classic and four IFBB overall championship titles, he is a force on the pro bodybuilding circuit and proof of sheer strength and undeterred will to succeed.
Below is a complete breakdown of his profile, stats, biography, training and diet regimens.
Full Name: Chris Bumstead (Classic Physique Bodybuilder)
Weight
Height
Date Of Birth
235-245 lbs.
5’10”
09/20/1991
Division
Era
Nationality
Open
2010
Irish
BIOGRAPHY
Blessing Awodibu is an Irish professional bodybuilder that is known for his huge and aesthetic physique. Some people call him ‘A force of nature.’ Blessing is an successful bodybuilder that holds 2 Arnold Classic Titles, along with 4 IFBB Overall Champion Titles.
Blessing wasn’t always a picture of strength or success. Growing up, he was underweight. Working out in the gym was initially his only a hobby in which he hoped to gain some strength and size. At the time, his priorities were mainly academics. He hoped that he’d enroll in a great college after his high school graduation.
After his dream of becoming an academic was shattered and he realized he couldn’t join a college that he wanted, Blessing turned to the only outlet that he had left and that is bodybuilding.
Blessing’s first international show and Pro Qualifier was Diamond Cup in the Czech Republic in 2017. He won the super heavy weight class and the overall title. This is how he gained his Pro card. That same year, he competed at the IFBB Diamond Cup. He won the super heavy weight class and the overall title. This is how he received his second Pro card.
Blessing Awodibu made his IFBB Pro debut at the Indy Pro 2021. He placed third. While Awodibu’s debut was extremely hyped, most fans were more excited to see him compete in his second IFBB pro show – the New York Pro 2021. The excitement was in large part due to Awodibu creating a rivalry with Nick Walker, another anticipated pro bodybuilder who was set to compete at the New York Pro. Both athletes presented photo updates that made them expected to be the top placing athletes at the show. Ultimately, Blessing Awodibu placed sixth. Nick Walker won the show.
TRAINING
Blessing does two workout sessions per day. He focuses on one muscle group with maximum intensity during every workout. Before he starts each workout, he does warm up sets followed by 15 minutes of intense ab exercises.
Blessing trains once on Saturday, and takes Sundays off to rest. He does 11 workouts per week in total.
“Cardio isn’t part of my regimen because I have an active lifestyle. Sleep is very important, but I don’t get much because of my work schedule.”
Day 1 – Session 1: Shoulders/Traps
Upright Rows, 3 sets of 12-15 reps
Shrugs, 4 sets of 12-15 reps
Standing Behind The Back Shrugs, 4 sets of 12-15 reps
Seated Behind The Back, 4 sets of 12-15 reps
Seated Dumbbell Shoulder Press, 4 sets of 12-15 reps
Dumbbell Front Raises, 3 sets to failure
Seated Shoulder Press, 5 sets of 12-15 reps
Barbell Front Raises, 4 sets to failure
Bent-Over Lateral Raises, 5 sets of 15-20 reps
Seated Bent-Over Lateral Raises, 5 sets of 15-20 reps
Incline Bench Lateral Raises, 3 sets of 15-20 reps
Incline Bench Barbell Front Raises, 4 sets to failure
Day 1: Session 2: Legs
Calf Workout, 15 minutes of various exercises
Lunges, 3 sets of 20 reps
Squats, 6 sets of 12-15 reps
Lying Leg Press, 4 sets of 15-20 reps
Leg Extensions, 6 sets of 15-20 reps
Leg Curls, 8 sets of 15-20 reps
Day 2 – Session 1: Back
Pull-Ups, 6 sets of 15-20 reps
Lat Pull-Downs, 5 sets of 15-20 reps
Lat Pull-Overs, 3 sets of 15-20 reps
Barbell Bent-Over Rows, 3 sets of 12-15 reps
Seated Cable Rows, 3 sets of 12-15 reps
Dumbbell Bent-Over Rows, 4 sets to failure
Day 2 – Session 2: Chest
Incline Dumbbell Press, 6 sets of 8-10 reps
Incline Bench Press, 4 sets of 15-20 reps
Bench Dumbbell Flyes, 3 sets of 12-15 reps
Incline Dumbbell Flyes, 4 sets of 12-15 reps
Dumbbell Bench Press, 3 sets of 12-15 reps
Pec Decks, 3 sets of 12-15 reps
Bench Press, 6 sets of 12-15 reps
Day 3 – Session 1: Arms
Barbell Curls, 9 sets of 12-15 reps
Seated Barbell Curls, 3 sets to failure
Seated Dumbbell Curl, 4 sets to failure
Standing Hammer Curls, 4 sets of 15-20 reps
Seated Hammer Curls, 4 sets to failure
Cable Triceps Extensions, 4 sets of 15-20 reps
Barbell Triceps Press, 3 sets of 12-15 reps
Decline Skull Crushers, 3 sets of 12-15 reps
Cable Triceps Extensions, 3 sets of 12-15 reps
Skull Crushers, 3 sets of 12-15 reps
Dips, 4 sets to failure
Day 3 – Session 2: Lower Back/Glutes/Hamstrings
Lunges, 3 sets of 20 reps
Leg Curls, 8 sets of 15-20 reps
Back Extensions, 3 sets of 15-20 reps
Deadlifts, 5 sets of 15-20 reps
Day 4 – Session 1: Shoulders/Traps
Repeat Day 1 Session 1
Day 4 – Session 2: Back
Repeat Day 2 Session 1
Day 5 – Session 1: Chest
Repeat Day 2 Session 2
Day 5 – Session 2: Legs
Repeat Day 1 Session 2
Day 6: Arms
Repeat Day 3 Session 1
Day 7: Rest
Full body recovery
NUTRITION
Blessing eats a lot of lean proteins and complex carbs. These include tuna, duck eggs, lean beef, and oats. He also makes sure to drink enough water to keep his muscles hydrated and energized.
There’s also time and place for ‘cheat meals’ in Blessing’s diet regimen. He’ll usually have something from the Chinese cuisine once or twice per week.
Meal 1: Pre-Workout
Oatmeal, 75 grams
Milk, 10 ounces
4 Eggs
Whey Protein, 2 scoops
Meal 2: Post-Workout
Tuna, 129 grams
Whey Protein, 2 scoops
Meal 3: Pre-Workout
Pasta, 550 grams
Ground Beef, 8 ounces
Whey Protein, 2 scoops
Meal 4: Post-Workout
Chicken Breast, 500 grams
Whey Protein, 2 scoops
Meal 5
Noodles, 170 grams
Duck Eggs, 4 eggs
Meal 6
Pasta, 550 grams
Grilled Chicken, 8 ounces
Cashews, 100 grams
Meal 7
Cereals, 100 grams
Milk, 10 ounces
Blessing isn’t a big believer in supplements. For him, whole food is more important when it comes to building muscle.
“Supplements aren’t the key for me. It’s all about the diet. My only supplement is whey protein.”
COMPETITION HISTORY
2x Arnold Champion
4x IFBB Overall Champion
IFBB Pro Card – IFBB Diamond Cup Czech Republic overall winner (2017)
2021 Indy Pro
2021 New York Pro
Jose Raymond: If You Can’t Win An Amateur Bodybuilding Show Without Drugs, It’s Not For You
Jose Raymond warns younger bodybuilders to not spend too much money on contest prep before going pro.
In the modern world of bodybuilding, there is a wide variety of substances, equipment, and services all designed to help you become a better bodybuilder. Many of these tactics are legit. But many others are also scams. Either way, Jose Raymond worries that younger bodybuilders are spending too much money in their amateur careers during contest prep. In fact, he believes if a young bodybuilder requires the extra bells and whistles to succeed in a local show – that they are setting themselves up for failure when the competition gets more serious. In our latest GI Exclusive interview, Jose Raymond shares tips on how to not spend too much money during contest prep.
Often times when bodybuilding fans and aspiring bodybuilders read magazines or follow iconic pro bodybuilders online – they absorb a lot of really fascinating advice and tips. The problem is – these tips are coming from people at the top of their game. It’s good advice but it might not yet apply to a younger bodybuilder who is still establishing his amateur career. When a person reads up about the supplements, substances, and tactics Big Ramy used to become Mr. Olympia – it would be a mistake for that person to mimic that routine as an amateur.
This is especially true when it comes to contest prep and money. Jose Raymond has publicly warned of this in the past. Yes, bodybuilding can be an expensive lifestyle. But when you are just starting – it doesn’t have to be as expensive as the industry makes it out to be. Jose wants younger bodybuilders to know that they don’t need to spend money on massive sacks of supplements or turn to drugs right away. It’s a waste of money.
So what is Jose Raymond’s rationale behind this advice? The way Jose explains it – amateur bodybuilders need to be able to succeed on a core level in order to really find success as a pro. What he means by this is that if an amateur bodybuilder can’t win a local show without the help of drugs or spending money on fancy tools – they’re going to have a really hard time when they start competing in pro shows.
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Check out our GI Exclusive segment with Jose Raymond above!
Jose Raymond wants to help prevent young bodybuilders from spending tons of money only to hit a wall and give up a few years later. One example are really ambitious bodybuilders who travel across the country to compete in multiple amateur shows in hopes of getting a pro card. That’s fine – if you have the skill to actually succeed. But to spend money on a plane ticket to travel to the Nationals, only to place 10th place and get no prize money, is a waste of the competitors time and money.
“If you place fifth at a local show, do not travel to go do the Nationals,” Jose Raymond states in our interview. His reasoning is – if you can’t win in a smaller local show, there’s no way you’re going to win against the best amateurs in the country. Moreover, if you don’t live near that show, you’re spending money on a plane ticket and the entry fee of the show. It’s wasted money. Wait until you’re ready.
That’s overall the core of Jose Raymond’s advice. When it comes to even supplements – don’t jump into them right away. Find out how your body reacts on plain natural clean foods first. See the limits of your natural body before diving into supplements. Same goes for drugs like steroids (though its should be noted that there are also health and legal risks associated with illegal substances such as PEDs).
You can watch Jose Raymond’s comments in full by watching our latest GI Exclusive interview segment above.
Best Supersets to Build Muscle
Best Supersets to Build Muscle
You might be stuck in the rut of doing the same 3 sets of 10 every workout. After a while, your training can get monotonous and stale. To continually elicit adaptation, you need to introduce new stresses to your muscles.
Insert supersets.
A superset is when you perform two exercises back to back with little to no rest in between. Here’s why you should do them:
Time efficiency: Train more muscles in the same amount of time by pairing exercises together.
Time under tension: Supersets can increase the total TUT to stimulate greater hypertrophy effects.
Increased intensity.
Improved work capacity and recovery: Your conditioning and recovery in between sets skyrockets.
They keep your workouts fun and motivating.
Have I sold you yet?
That last point is critical. Most people lose motivation in the gym because they’re bored. They’re bored because they do the same routine day after day, week after week, month after month. With no results to show for it.
Your muscles need new stresses to adapt, and supersets can help.
Here are five of the best types of supersets to build muscle.
Opposing Superset
Perform two exercises that target opposing muscle groups (ex. bi’s and tri’s; chest and back; quads and hamstrings).
Opposing supersets are great because you can train more muscle groups in the same amount of time. Since both exercises focus on different muscles, you can minimize your rest in between sets. So instead of just scrolling Instagram until your next set, you can perform a second exercise to target the opposing muscle. Ah, time efficiency.
Rep and Set Guidelines
All things considered, the amount of reps and sets you do depends on your goals.
Sets: 3-4
Reps: 6-15 each exercise
Rest: 1-2 min after both exercises have been completed
Note: For the best results, don’t rush into the second exercise. Take your time and “stroll” your way to the second set so you’re recovered and can perform the exercise with optimal technique.
Examples of Opposing Supersets
Push/Pull
(Choose one exercise from category A and one exercise from category B)
Category A (Push)
Flat Bench Press
Inclined Bench Press
Push-Ups
Arnold Press
Floor Press
Category B (Pull)
Bent Over Barbell Row
Lat Pulldown
Inverted Row
Dumbbell Row
Face Pull
Bi’s/Tri’s
(Choose one exercise from category A and one exercise from category B)
Category A (Biceps)
Barbell Curl
Rope Cable Curl
Seated Hammer Curl
Isometric Dumbbell Curl
Zottmann Curl
Category B (Triceps)
Skull Crushers
Triceps Rope Extension
Dumbbell Tate Press
Overhead Dumbbell Extension
Close Grip Push-Ups
Quads/Hamstrings
(Choose one exercise from category A and one exercise from category B)
Category A (Quads)
Goblet Squat
Front Squat
Hack Squat
Sissy Squat
Rear Foot Elevated Split Squat
Category B (Hamstrings)
Dumbbell RDL
Kettlebell Deadlift
Hack Squat Good Morning
Swiss Ball Leg Curl
Single Leg RDL
Compound
Perform a multi-joint (compound) exercise followed by a single-joint (isolation) exercise that targets the same muscle (ex. bench press and chest fly’s).
You build muscle by creating tension. Compound sets are a great way to increase your muscles’ total time under tension. What’s more, they establish a stronger mind-muscle connection.
You ever do a bench press and feel your chest light up? That’s because blood rushes to your pecs as you do the press. Pair the press with an isolation exercise (ex. chest fly) and you’ll feel a greater contraction than if you were to do them on their own.
Rep and Set Guidelines
Sets: 3-4
Reps: 6-15 each exercise
Rest: 2-3 min after both exercises have been completed
Examples of Compound Sets
Chest
(Choose one exercise from category A and one exercise from category B)
Category A (Compound)
Flat Bench Press
Inclined Dumbbell Press
Push-Ups
Category B (Isolation)
Dumbbell Chest Fly
Inclined Chest Fly
Cable Chest Fly
Biceps
(Choose one exercise from category A and one exercise from category B)
Category A (Compound)
Underhand Barbell Row
Chin-Ups
Prone Dumbbell Row
Category B (Isolation)
Barbell Curl
Hammer Curl
Zottmann Curl
Glutes
(Choose one exercise from category A and one exercise from category B)
Category A (Compound)
Back Squat
Romanian Deadlift
Reverse Lunge
Category B (Isolation)
Hip Thrust
Glute Bridge
Cable Kickback
Pre-Exhaust
A pre-exhaust superset is pretty much a compound set in reverse. Perform a single-joint exercise followed by a multi-joint exercise that targets the same muscle(s).
This technique is common among bodybuilders seeking to enhance the development of a target muscle. Performing a single joint exercise first fatigues the agonist in isolation, placing greater stress on the agonist and increasing it’s activation during the multi-joint exercise and potentiating it’s hypertrophy (1).
Perform 12-20 reps with moderately light weight for the single-joint exercise. Then perform 8-15 reps of the compound lift immediately after.
Contrast
Perform a heavy compound lift followed by a dynamic/explosive exercise of the same movement pattern. The goal is to increase total power potential and maximize muscle growth.
You can my full article on contrast sets HERE.
Mobility/Corrective Fillers
I know, mobility isn’t the most exciting thing in the world. But that doesn’t mean it’s not important. Actually, it’s one of the most important things you should be doing.
Perform a mobility drill after each exercise in between sets. Mobility is your joints’ ability to actively travel through their intended ranges of motion. Without it, you’re increasing your risk of injury and minimizing your potential to build muscle and get stronger.
Why you should do mobility filler supersets:
Time efficiency. Instead of sitting on your ass in between sets, kill two birds with one stone and do some mobility.
Better recovery, which means more muscle.
Better posture. Low back pain and postural issues are a dime a dozen among lifters and bodybuilders. Train better and incorporate mobility to reverse this issue.
Reduced pain. You can’t train if you’re always hurt.
Better range of motion. Increased ROM means increased time under tension and greater muscle fibre stimulation.
Do you like lifting? Do your mobility work and you’ll be able to lift for a long time.
Summary
Supersets are one of the best ways to elicit adaptation so you can continually build muscle. You have tons of options to keep your workouts fun and motivating.
References
Fleck S.J., Kraemer W.J. Designing Resistance Training Programs.4th ed. Human Kinetics; Champaign, IL, USA: 2014.
Best Rhomboid Exercises To Really Define Your Back
These exercises will work to add size and definition to your back.
Too often do we focus on our front and unfortunately neglect a seriously vital component to the make-up of our entire body. We love pushing our pecs to pop, rounding out those boulder shoulders, working on those bulging biceps and horseshoe-shaped triceps, and leaning down to expose a shredded six-pack. But our backs need love to and working on back muscles can have real effect on our physique but other areas of our physical health and wellness that can boost our gains and performance results to the next level.
Your back muscles are beyond important when it comes to things like balance, support, and posture. So many of us suffer from rounded shoulders, caving in towards our chest as a result of slumping and slouching and not standing up straight. We all know how important posture is. So why do we continue to neglect the muscle groups that can help us? Back strength and the development and definition of our backs is so important for many of our physical functions, so let’s stop and take a second and look at some awesome back exercises.
In this case, we’ll focus on rhomboid exercises as we tell you what they are, some of the great benefits, and exercises to really work those muscles to grow. Able to help in a number of ways, your rhomboids will prove to be quite helpful.
What Exactly Are Your Rhomboids?
Your rhomboids are two fairly small back muscles located in the upper back. These two are called the rhomboid major and rhomboid minor. They run diagonally and work to connect your shoulder blades to your spine. So, while they may be small, their role is quite important. Other back muscles like your traps and lats tends to pop more and add to your physique, but your rhomboids are humble muscles, far less prominent in your back than it’s larger counterparts. What your rhomboids do is they work to bring your shoulder blades together, as well as raising and lowering your shoulders. Essentially, they are connectors but also great supporters and stabilizers for muscles and movements within your back (1).
Benefits Of Strong Rhomboids
The benefits of rhomboids may be a bit more subtle and not as noticeable, but they are still incredibly important nonetheless. The goal is to keep you physically healthy and safe and training your rhomboids can prove to be very much worth your while.
Benefits include:
Support movement: These muscles work to connect and support your shoulder blades, as well as other movements so each exercise and activity can be done smoothly (2).
Promote better posture: Posture is so key in keeping us engaged and lifting big while also boosting our confidence. Having solid rhomboids will really work to pull those shoulders back and down to improve posture.
Help prevent injury: Like many strong muscles, having them can prevent injury. When the muscle is weak, it leaves the door open for minor pains and strains to grow leading to injury. Don’t let the vulnerability affect your goals (3).
Strengthen back: Working any muscle in the back will enhance strength and this is very important when looking to maximize gains.
Best Rhomboid Exercises For Growth & Definition
Warm-Up
Front Raise Thumbs Up
Lying on your stomach, put your arms out above you with your thumbs into the air. Keeping your torso and lower body on the ground, engage your core and raise your arms overhead, really feeling a squeeze in your shoulder blades. Pause at the top and lower back to the starting position. Repeat for your desired number of reps.
Prone Lateral Raise
Lie on your stomach and hold a dumbbell in your hands. The weight should be fairly light. With your arms extended out beside you, lift and squeeze your shoulder blades keeping your arms perpendicular to your torso. Pause at the top and lower back to the starting position. Repeat for your desired number of reps.
Workout
Face Pulls
Set your rope attachment to the cable machine and stand in a neutral stance. Take some steps back until your arms are completely straight and engage your core. With your chest high, pull the weight towards your face and don’t let your elbows drop. When the rope is close to your forehead, pause for a moment and return to the starting position.
Barbell Bent Over Rows
Hold the barbell in a pronated position and slightly bend your knees. Bend at the waist until your back is parallel to the floor. Lift the barbell to your chest, really feeling a squeeze in your back muscles and return to the starting position. Repeat for your desired number of reps.
Stretches
Wall Slides
Stand against a wall ensuring your butt, back, arms, and head are all touching the wall. In a controlled manner, raise your arms over your head without breaking contact on the wall. Only go as far as your body will let you and gently slide up and down your desired amount of reps.
Arm Across The Chest
A classic stretch for all athletes, stand tall and cross one arm across your chest. With your other arm, slide it under and grab your shoulder, cupping it with your hand. Really give a squeeze as you extend the arm out and repeat with the other side.
Wrap Up
Having a strong back is essential and something we absolutely cannot overlook. The benefits to our physical health being stability and support on top of a massive physique and increased confidence should be enough to get you to want to work these muscles hard. Your rhomboids may be small but you cannot overlook them. Give these rhomboids exercise a try and see what they can do for you. From warm-ups, to workouts, to stretches, all of your bases are covered with some great and worthwhile exercises to see great growth.
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
Fennell, Jeremy; Phadke, Chetan P.; Mochizuki, George; Ismail, Farooq; Boulias, Chris (2016). “Shoulder Retractor Strengthening Exercise to Minimize Rhomboid Muscle Activity and Subacromial Impingement”. (source)
Williams, Martin R. Jr.; Hendricks, Dustin S.; Dannen, Michael J.; Arnold, Andrea M.; Lawrence, Michael A. (2020). “Activity of Shoulder Stabilizers and Prime Movers During an Unstable Overhead Press”. (source)
Lieberman, Raquel L.; Wolfe, Michael S. (2007). “From rhomboid function to structure and back again”. (source)
Julius Maddox Injures Pec, Could Delay 800Lb Bench Press Event
Julius Maddox injured his pec in a recent training session.
Julius Maddox recent suffered a pec injury during his prep for the 800lb bench press world record. The powerlifter recently released a video explaining that he suffered a pec strain that could set back the bench press attempt past June.
Injuries in high level training are common. If you’re competing at the highest levels it means pulling out all the stops in training. It means making sacrifices and pushing your body past it’s limit. With conditions like those, it’s easy to see how an athlete can get injured.
That’s exactly what happened to Julius Maddox.
The powerlifting champion has been showing some incredible strength in his recent meets. Just a few months back Julius Maddox broke his own bench press world record with an incredible 782lb lift. It seemed like a forgone conclusion that Maddox would go on to once again challenge the 800lb bench press.
Julius Maddox was set to attempt the 800lb bench press this June. He hoped to crush the bench press attempt this time around and was doing some great prep for the occasion. His recent training showed a man possessed, readying himself to do what no one has done before.
Unfortunately it appears that Maddox’s plans may have to be put on hold.
Bad News
In a recent video to his YouTube channel, Julius Maddox revealed that he has suffered a pec injury. While details aren’t completely clear, it doesn’t appear that he has torn his pec. Instead Maddox said in the video that he suffered a pec strain. While that is better news than a complete pec tear, it appears that Maddox will have to push back the date of his 800lb bench press attempt.
“I couldn’t even budge 720,” said Maddox. “I’ve never been in a situation like this, since I’ve been training. I don’t miss lifts, very rarely miss lifts. I don’t miss lifts like that.
“Strained my pec a bit at the bottom of the lift. Man, I messed up. I’m 8 weeks out from the event and I think I’m going to have to call and have a discussion about pushing this event back further than June.”
That’s truly unfortunate news. Julius Maddox was poised to tackle the elusive 800lb bench press after waiting for over a year at this next attempt. Now he will have to wait and see how his pec heals up before tackling the feat once and for all.
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.
Danny Hester Answers: Are Nick Walker & Hunter Labrada Leading Towards A New Golden Era?
Nick Walker & Hunter Labrada Analysis: Danny Hester gives his thoughts on the new school bodybuilders rising in the ranks.
Danny Hester is a Classic Physique Olympia champion and a competitor who has been in bodybuilding for quite some time. With his years of experience, we wanted to know what his thoughts were of the new school bodybuilders rising up in the pro league. In our latest GI Exclusive interview, Danny Hester talks about Nick Walker and Hunter Labrada and what they might mean for the future of pro bodybuilding.
Nick Walker and Hunter Labrada are two young bodybuilders that are gaining a lot of attention as they make waves in pro bodybuilding. Walker in particular just won the New York Pro 2021 to much acclaim. That’s why we turned to Danny Hester to get his thoughts on these new school bodybuilders. Is this all just hype? Or are we witnessing up and coming future legends?
Danny Hester is extremely impressed by both Nick Walker and Hunter Labrada. Interestingly enough, he originally thought it would be a bad idea for Hunter to enter the world of competitive bodybuilding. He felt that the effort and sacrifice required would be wasted on an era that wouldn’t favor the Labrada gene pool. Hester admits he was wrong – as the competition appearances of Hunter have truly impressed him.
In fact, Danny Hester believes (or at least hopes) that this is a sign of a new upswing in bodybuilding. Perhaps the new era rising up will be more iconic after nearly a decade of controversial opinions on the current crop of athletes. Hester is hopeful that social media’s influence is finally reaping what was sown over the past decade. A new generation of people who were inspired by icons on social media are now old enough to compete.
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Check out our GI Exclusive segment with Danny Hester above!
Danny Hester hopes that social media will bring in more talented young bodybuilders. Perhaps athletes like Nick Walker and Hunter Labrada are a product of that very generation. It will be a like a new “boom” of bodybuilders changing the landscape more dramatically than we’ve seen in recent years.
Of course, it’s still early to tell. What is certain is that the past few years have been a transitionary period for the sport. We’ve now had three different Mr. Olympia champions three years in a row. It’s been a while since that has happened compared to seven years straight of domination from Phil Heath.
Eventually, a reigning champion will reveal himself (perhaps it is even Big Ramy). When that happens, the landscape will be very different than it was. New names. New physiques. New icons. It’s an exciting time and we can’t wait to see who sticks around to become top talent.
You can watch Danny Hester’s full comments on the new school era of bodybuilders in our latest GI Exclusive interview segment above!
Sarah Villegas Issues $20,000 Challenge to Shanique Grant to Make Comeback
Sarah Villegas issues a challenge to Shanique Grant.
There’s nothing like to good competition. It appears that Sarah Villegas understands that notion well. In bodybuilding just like most other endeavors if there’s no good storylines then it’s unlikely to generate interest. After winning the Women’s Physique Olympia title, Sarah Villegas has secured her place as the best in the world. But without healthy competition being the best means very little.
Shanique Grant had decided to hang things up after the 2020 Olympia. With successful endeavors outside of bodybuilding, Grant may not be tempted to make a return. But a recent message from her old rival Sarah Villegas could potentially change her mind.
The Challenge
Villegas took to Instagram to issue a friendly challenge to Grant. In the message Villegas states that she’ll give $20,000 to Grant if she loses to her at the 2021 Olympia. See her full message below.
I’m all about competition and @therealfitnessbeauty , you bring great competition to stage. Let’s give the fans something they really want… Here is what I have for you:
You come back this year and face me at the 2021 Olympia and if you win, I’ll give you $20,000 cash out of pocket (willing to put the money in escrow now with anyone you choose). But if you lose, you give me your 2019 Olympia gold medal.
We’re still 20 weeks out, you have plenty of time to get ready. Let’s go!
This kind of call out generates a great amount of interest. Like the recent rivalry between Nick Walker and Blessing Awodibu, people get more invested in competitions when they feel there’s some skin in the game. Sarah Villegas understands that there’s a market for exciting rivalries in bodybuilding. Rather than remain a quiet champion, Villegas is choosing to use her new found champion status build interest in her division.
Whether Shanique Grant accepts the challenge is still anyone’s guess. It will be interesting to see if she gives this a response or if she chooses to walk off into the sunset like she originally planned. Either way, this has definitely generated some interest in the Women’s Physique Division.
What do you think of Sarah Villegas challenging Shanique Grant?
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.
When To Take HMB For Maximum Muscle Growth & Development
HMB can work to preserve muscle mass and prevent muscle breakdown, especially when paired with other supplements.
For those of us looking to boost our gains and add to our massive physiques, we are constantly looking for the edge when it comes to enhancing all our goals. Supplements can be our best friends, especially ones that are high quality and from reputable companies. We all some of the essentials being a protein powder to enhance growth and recovery and a creatine supplement to really add to those gains. But one may be new to you and it is often paired with these above supplements to provide that extra level of gains we want most. For seeing greater results, HMB is that supplement you need most.
Let’s take a look at HMB and see what this supplement is all about. Knowing when and how to take it is vital for seeing huge growth and allowing our bodies to change so we see exactly what we want to. For boosting training and performance and having a body people will envy, this supplement may be the missing link to your supplementation routine that you need most.
What Is HMB?
HMB is short for beta-hydroxy-methyl butyrate and it is made in our body from the amino acid leucine. We’ve talked a lot about leucine in the past as it is one of the three branched-chain amino acids (BCAAs) that works to provide for increased benefits during and after your workout from things like increased strength, lower body fat, and of course, more muscle.
One of leucine’s benefits is that it stops the muscles from breaking down, but in fact, it is HMB that has this property. For those of us who heavily value that hard earned muscle growth, having a supplement like HMB in our routine is exactly what we need to keep our gains from totally breaking down (1).
Benefits Of HMB
The benefits of HMB are too great to ignore and we need to look heavily at this supplement to see just what it can do for us. Benefits include:
Increase in strength: In very active people, HMB works to increase strength by preventing the breakdown of muscle, thus allowing your muscles to continue to grow.
Enhanced recovery: By reducing soreness and muscle damage, HMB works to shorten recovery time and allow you to bounce back much faster even after those grueling workouts.
Absorption of protein: This allows you to get the most out of all protein being used to build muscle. Since protein is the building block of all muscle, absorbing and preserving as much as possible is hugely important to your gains.
Prevent muscle breakdown: A crucial benefit, don’t let those hard earned gains go to waste. With less damage to your muscles, you can keep that muscle on and eliminate breaking down (2).
Weight management: With more muscle building, you rely on those stores for energy and will start to target fat mass while preserving lean muscle.
Common Supplement Pairings With It
A great bonus to HMB is that it is safe and effective to take with other supplements. Most commonly, HMB is paired with creatine which allows you to significantly improve strength and size, while also reducing body fat and aiding in higher intensity exercise performance (3).
Glutamine is an amino acid essential for a number of bodily functions but it has great effects on muscle gain and exercise performance. Such benefits also include decreased muscle soreness and improved recovery after grueling workouts. For those who choose to pair HMB with glutamine, you can ensure that an increase in protein synthesis and a decrease in protein degradation will work to stop muscle loss (4).
We all know we need a good protein powder for those post-workout gains and the benefits of protein, whether it be a whey protein or something plant-based, are increased muscle growth and enhanced recovery with plenty of other health benefits as well. By combining a protein supplement with HMB you work to ensure all of this happens faster and more effectively only giving yourself a better chance at those gains you want to see most.
Best Time To Take HMB
It seems as though HMB is best to take before your workouts specifically 30-60 minutes before. For those in a regular training routine, work to keep that same routine for a few weeks while supplementing with HMB to allow for these effects to kick in. Once you decide to change up your routine, HMB will already be working wonders for your gains.
Featured HMB Supplement
Transparent Labs StrengthSeries Creatine HMB
Transparent Labs Creatine HMB is well worth the price and is one of the best creatine products for pure creatine. It has no added artificial flavors, fillers, preservatives, or coloring, which means the body isn’t wasting energy metabolizing useless chemicals — just pure creatine. Transparent Labs creatine is infused with HMB, or β-Hydroxy β-Methylbutyrate, which has been proven to increase muscle strength and lean body mass while decreasing fat mass. At a good price, this is a one of the best creatine products to buy for athletes.
Price: $39.00/ 30 servings
Try Transparent Labs StrengthSeries Creatine HMB Today
Use the promo code GENIRON10 for 10% off! Check out our individual review for Transparent Labs StrengthSeries Creatine HMB here!
Check out our list of the Best Creatine Supplements for more great muscle building products!
Wrap Up
It’s no secret that we all want the best when it comes to our growth and gains. Supplements have the ability to give us everything we want and more and HMB is no different. Knowing the best time to take HMB and what to pair it with will prove to be great in the long run as you add onto that massive physique. You deserve the best when it comes to your supplements and you deserve to see results from your training and performance given the amount of work you truly put into it. Try HMB today and see what this can do for all your fitness goals.
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 Transparent Labs and Envato
References
Wu, Hongmei; Xia, Yang; Jiang, Jin; Du, Huanmin; Guo, Xiaoyan; et al. (2015). “Effect of beta-hydroxy-beta-methylbutyrate supplementation on muscle loss in older adults: A systematic review and meta-analysis”. (source)
Portal, Shawn; Eliakim, Alon; Nemet, Dan; Halevy, Orna; Zadik, Zvi (2010). “Effect of HMB supplementation on body composition, fitness, hormonal profile and muscle damage indices”. (source)
Mangine, Gerald T.; VanDusseldorp, Trisha A.; Hester, Garrett M.; Julian, Jennifer M.; Feito, Yuri (2020). “The addition of B-Hydroxy B-Methylbutyrate (HMB) to creatine monohydrate supplementation does not improve anthropometric and performance maintenance across a collegiate rugby season”. (source)
Ellis, Amy C.; Hunter, Gary R.; Goss, Amy M.; Gower, Barbara A. (2019). “Oral Supplementation with Beta-Hydroxy-Beta-Methylbutyrate, Arginine, and Glutamine Improves Lean Body Mass in Healthy Older Adults”. (source)