Muscle Chemistry Archive

The 6 Best Exercises for Annihilating Back Fat for Men and Women

The 6 Best Exercises for Annihilating Back Fat!
Many people neglect the back because they can’t see it in the mirror. Instead they place all of their focus on the legs, chest, shoulders, abs, and arms.
However, one of the worst kept secrets in the fitness industry is that the back can provide a powerful, strong look that impacts your entire physique. If you have a larger back, not only will you look better from behind, but it’ll also make your waist look smaller and your top half look bigger.

Not to mention, a strong back is a useful tool in the fight against poor posture, pain, and injury. Spending all your time building up the front can build up imbalances in the shoulders and upper torso which can lead to pesky injuries down the line.
Today, we’re going to go over 6 exercises that help to build up the back, burn calories, and improve your overall physique for a stronger, more well-rounded look.

Assisted Pull-Ups

First up, we have assisted pull-ups. Not everyone can do regular pull-ups, and most of those who can can’t do that many in a row. The assisted pull-up takes some of the weight out of the movement to make it that bit easier so that you can complete more sets and reps.
To do an assisted pull-up, you can either use a specific machine or tie a band around the bar which you then loop around the underside of your foot or knee. Make sure to complete the full range of motion from a dead hang positional the way up to your chin being over the bar.

Wide Grip Lat-Pulldown

The lat-pulldown is essentially the reverse of the pull-up as you’re pulling the bar down opposed to pulling yourself up towards the bar. This is useful as you can change the resistance more easily. By using a wide-grip, you place more emphasis on the back and less on the biceps. Taking a closer underhand grip will shift more of the intensity onto your arms.

Inverted Row

You may have also heard inverted rows being referred to as ‘Australian Rows’ because they’re down down-under the bar. This movement has your body starting parallel to the ground as you grip a smith machine bar in front of you. You then drive your elbows towards the ground to bring your chest upwards. The closer your back gets to the ground in the starting position, the harder the movement is.
The benefit of this movement is that it’s the opposing movement to the bench press which hits the shoulders and chest pretty hard. By working the upper back with rows, you can sort through any imbalances and build up strength across your entire upper body.

 Tabata Swing

Tabata is a type of high intensity interval training (HIIT) that lasts for much less time than your regular workout. In standard Tabata, you would work hard for 20 seconds followed by a 10 second rest period and alternate between the two for 8 complete rounds.
In this exercise, we’re combining this calorie-burning workout with the kettlebell swing to not only burn through fat, but also build muscle in the hips and lower back.

Dumbbell Pull-over

The dumbbell pull-over is one of the few tried and tested back exercises that’s lasted the test of time, and for good reason, too. Whereas the lat-pulldown and pull-up hit both the back and the arms, this isolates your lat muscles to place all of the intensity on them. It also takes the lates through their entire range of motion, placing a large amount of stretch on the muscle at the bottom of the movement.

Jumping Plank and Renegade Row

Finally, these final exercises combine together to make one incredibly challenging circuit. By placing the jumping plank and renegade row one after the other, you’re challenging your heart, musculature, and mind. Whilst the back is the main emphasis of this superset, you’re getting more bang for your buck with added intensity placed upon the arms, abs, and shoulders to create a versatile and toned physique.
For more great exercises, check out these awesome workouts here!
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Best Ways To Improve Shoulder Mobility

Don’t let poor shoulder mobility ruin your potential for huge growth.
The strength and flexibility of your shoulders are incredibly important for your overall physical health. But mobility is often overlooked which can lead to unnecessary strain and injury. Having mobile shoulders allows for increased flexibility and muscular strength allowing for harder workouts and heavier weights to promote muscle growth. As the weakest yet most mobile joint in your body, strong, stable shoulders can promote better movement and give your upper body some great definition.
The shoulder is rather complex and consists of three bones, being your collarbone, shoulder blade, and humerus. These three work together along with four tendons, three ligaments, and four muscles to allow for optimal movement of both of our arms. When these start to break down, or become disconnected from one another, we can run into shoulder problems keeping us feeling sore and stressed.

But there is good news. As vulnerable and fragile as our shoulders can be, not all hope is lost. Through hard work and increased effort, many shoulder exercises and stretches exist to get us back on track and moving freely and pain free. While flexibility and mobility are often used as synonyms, they aren’t really the same (1). Flexibility is a muscles ability to lengthen, while mobility refers to a joints range of motion. There are limitations to both, but by working on your overall shoulder health, you can improve all aspects of this vital joint to promote growth, good posture, and overall health and confidence.

Benefits To Having Shoulder Mobility
Your shoulder is strongly influenced by the muscle surrounding it and if those start to break down, it can lead to muscle imbalances (2). As a result of such imbalances, you run the risk of shoulder problems, including injury, poor flexibility, and that unfortunate chronic shoulder pain many of us know all to well. Our bodies are smart, or so it seems, and they will find other ways to make up for this lack of mobility. While in the short term this may seem okay, eventually that compensation leads to more issues with other parts of our bodies starting a downward spiral that can keep us from the gym.

Without proper shoulder mobility, you won’t be able to perform many of the great exercises that will allow for substantial growth and no one wants that. For example, an overhead movement may become limited and your body will resort to other muscles that may not be suitable to conduct that exercise (3). Not only does this mean poor form, but it puts those secondary muscles at risk for injury. Even movements like the squat would be affected because your hand placement may be stunted by poor mobility and add increased tension to your shoulders and back. For muscle growth and overall physical ability, shoulder mobility is incredibly important to understand and correct.

What Can You Do?
If you suffer from lack of shoulder mobility, you still have time to fix it. Your lifts will improve, as will your confidence, and you will be glad you decided to make the change rather than down the road if something happens. These shoulder mobility exercises and stretches are great for a pre-workout warmup, mid-workout pump, or post-workout recovery to give you the opportunity to really boost that much needed shoulder mobility.
Exercises
Kettlebell Z Press
These are great exercises to build strength with the added bonus of increasing mobility. You will really notice an increase in strength in the smaller deltoid muscles. Sit on the floor with your legs extended out in front. Holding two kettlebells, tighten your core and perform an overhead press.
High To Low Rows
High to low rows are great cable and band exercises to not only increase strength and mobility, but also on mind-muscle connection. Due to the fact it is lighter weight, you can really work on form and your ability to squeeze through the exercise. Grab a band and attach to any machine, wall, or stationary object in front of you. Step back allowing the band to stretch and drop to one knee. Pull the band into your body in a rowing motion really squeezing as you do.

Reverse Fly
Reverse flys work to target the upper back and thoracic muscles which are staples in shoulder mobility (4). All you need is a pair of dumbbells for this strength-building exercise. Standing shoulder-width apart, hinge at the waist with a flat back and tight core. Raise your arms so they are parallel to the ground and at around shoulder height. Squeeze at the top and return to the starting position.
Stretches
Rotator Cuff Trigger Point Release
Your rotator cuff works to stabilize the shoulder and allows for that much needed mobility to take place (5). When these become tight, your entire shoulder and range of motion is greatly affected. Grab a lacrosse ball, or some other massage or dense ball, and place it on the wall. Lean against the wall with the upper corner of your back resting on the ball. This will be just below the top of your shoulder on your back next to your armpit. Gently roll around in different directions loosening the muscles.

Lat Foam Roll
Your lats are huge muscles and play a vital role in overhead mobility. As a result of a number of workouts, your lats can become tight and greatly affect motions like a press or a swing. Grab a foam roller and lay on one side. Place the roller under your armpit and gently move back and forth working on those tight areas.
Wall Extensions
Wall extensions are very simple yet very effective for shoulder mobility. Sit back against a wall with your back and hips touching, as if you were doing a wall sit. With your arms at 90-degrees, try and keep contact with the wall as you slide your arms up and down over your head. If your arms don’t stay on the wall, with increased practice, you will start to see a difference in your mobility.
Wrap Up
While we all want to get big and see that hard-earned muscle growth, things like mobility and flexibility tend to take a back seat. But having shoulder mobility is more than important when it comes to working hard and staying physically fit overall. Since our shoulders tend to be vulnerable and prone to injury, taking solid care of them can make or break our workouts and our gains. Using exercises and stretches are great for pre-, during, or post-workout routines to stay fit, healthy, strong, and of course, mobile.
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

Haley, Jimmy. “The Importance of Flexibility and Mobility”. (source)
Lucado, Ann M. (2013). “Scapular muscle imbalance: implications for shoulder pain and pathology”. (source)
Wilk, Kevin E.; Obma, Padraic; Simpson, Charles, D; Cain, E. L.; Dugas, Jeffrey; Andrews, James R. (2009). “Shoulder Injuries in the Overhead Athlete”. (source)
Yang, Seong-Rae; Kim, Kyung; Park, Sun-Ja; Kim, Kyung (2015). “The effect of thoracic spine mobilization and stabilization exercise on the muscular strength and flexibility of the trunk of chronic low back pain patients”. (source)
Bartoszewski, Nicole; Parnes, Nata (2018). “Rotator cuff injuries”. (source)

Best Cereal For Muscles, Gains, & Taste 2021

These cereals will keep you full and work to aid in your training and performance needs.

Table of Contents

We all love cereal. Whether it be in the morning, a midday snack, or breakfast for dinner, cereal is that quick fix we all know and love. There are endless brands of cereal to choose from and we all know our favorites. The ones packed with sugar and the other added goodies really hit the spot, especially after a long day. But cereal can work against us when we start to abuse it and snack away to oblivion.

Finding the right cereal can be challenging, but since the market is so saturated, it means there is a good one out there for you. Looking at ingredients like protein, carbs, and fat, as well as the added ones like fiber and the amount of sugar are all of equal importance as you look to find a good cereal to help boost muscle growth and recovery, something we all strive for.

We’ve put together a list of the Best Cereals For Muscles, Gains, & Taste to help you find the best options for you. You won’t be disappointed by these results.

Best Overall: Magic Spoon

Magic Spoon is everything you want out of your fitness cereal as it looks and tastes like all your favorites. Packed with 11g protein per serving, this cereal is perfect of breakfast or a post-workout meal. Being low carb and keto-friendly, you have 0g sugar per serving making this cereal conducive to virtually all diets. With all ingredients being non-GMO and gluten-free, as well as being free from anything artificial, you know exactly what is in your cereal so as to not ruin a great product. A hit amongst athletes and critics alike, you can’t go wrong with Magic Spoon.
Pros: Great ingredients with nothing artificial. Conducive to most diets with low carb count and zero sugars. Packed with 11g of protein to keep you full and help with growth and recovery. Tastes great with good reviews all around.
Cons: Some flavors are better than others and there can be a pretty strong protein bar-like aftertaste.
Price: $43.99/ 4 boxes
Click here for the best price
Check out our review for Magic Spoon here!

Best High In Fiber: Kellogg’s All Bran

When looking for a great cereal high in fiber, Kellogg’s All Bran is a stellar option. This cereal goes well with fruit and milk or breakfast or whenever you want a meal during the day and is great with a variety of recipes or pairings. Made with natural wheat bran fiber, you will benefit greatly with extra fiber especially when it comes to helping with digestion and balancing those cholesterol levels. With 12g fiber and 5g protein, this relatively low calorie cereal can work to pack that punch you need most.
Pros: High in fiber to aid in digestion, level out cholesterol, and a host of other benefits. Great for pairing with other things or good as a stand alone.
Cons: Could have more protein and a better balance of macronutrients.
Price: $10.70
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Best Gluten Free: Arrowhead Mills Organic Maple Buckwheat

Arrowhead Mills Organic Maple Buckwheat is made with regionally-sourced buckwheat and sweetened with sugar and maple syrup. With 33g of whole grains per servings, this cereal is low in fat and gluten-free, making it great for everyone. Decently low in calories, the low fat content is a plus, although the carb total is high and the protein is also quite low. For those looking for a gluten-free option however, you can’t go wrong with a high quality cereal designed to do so.
Pros: Gluten-free and low in fat is perfect for those looking for a gluten free option. 33g of whole grains is great per serving.
Cons: Could have more protein to balance out the high carb count.
Price: $41.32/ 6 boxes
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Best For Men & Women In Fitness: Kellogg’s Special K Protein

Kellogg’s Special K Protein is the perfect cereal for men and women involved with regular fitness, as it pumps you with great protein to help with growth and recovery, as well as satiety. It is a wholesome wheat, soy, and rice cereal combined with a taste of honey that offers a sweet, crunchy, and delicious bite with every spoonful. A good source of fiber, it contains 11 vitamins and minerals and is a low fat cereal for all to enjoy. With 15g of protein, anyone active and involved with fitness will benefit greatly from this.
Pros: High in protein and low in fat makes this a great option for those involved with fitness. Good source of fiber and offers vitamins and minerals as well. Great texture and taste.
Cons: May be too high in sugar and the texture may bother some.
Price: $13.69
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Best For Weight Loss: Kashi Go Lean

Kashi Go Lean is your go-to cereal for a whole grain and nutritious option when it comes to a meal. This cereal consists of a lightly sweetened vegetarian medley including crunchy fiber twigs, crispy soy protein grahams, and honey-toasted whole grain puffs. One serving will give you all you need for your daily amount of fiber and protein while also being a great addition or pairing option to yogurt, milk, nuts, and fruit. With 12g protein and 2g fat, this is a great cereal to keep you full and offer great nutritional benefits to your lifestyle.
Pros: High in protein and low in fat with great sources of fiber. Good medley of options included with the cereal. Pairs nicely with other things like yogurt and fruit.
Cons: May be slightly high in sugar and some may not like the texture or taste.
Price: $28.99/ 6 boxes
Click here for the best price

Benefits Of Quality Cereal
Finding a good quality cereal can really work wonders for you as you seek to build muscle and maximize all areas of your diet to improve training and performance. Benefits of a good cereal include:

Aid in muscle growth: With so many high in protein and balanced well with carbs and fat, you give your body the necessary tools to boost growth and size.
Pump you with nutrients: Work to give your body the proper nutrients including things like protein, carbs, fat, vitamins, minerals and other micronutrients (1).
Keep you full: With the right balance of macronutrients, a good cereal can keep you full and work to improve all of those gains while helping to manage weight.
Enhance recovery: Work to replenish glycogen stores after workouts and fuel your muscle cells to bounce back faster (2).

What To Look For In A Quality Cereal
While there are many aspects of a good cereal to look into, we wanted to share some essentials to help get you started.
Fiber: Plenty of fiber is important for it will help your body with digestion and work to reduce cholesterol levels.
Low sugar: Sugar is something we know you want to avoid and too much can have negative effects like weight gain and inflammation.
Protein: Making sure there is enough protein is vital for it will keep you full and work to aid in that growth and recovery you want most.
Things to add: If you are the type of person that likes to add things like fruit or other foods to your cereal, make sure it is a good cereal to do so with.
Taste: You want your cereal to taste good! It is possible to find a great cereal without all the added sugar.

How We Decide
We know you take your diet and nutrition plan seriously and finding the right cereal for you can be a challenge. We look at some of the best brands to give you the best chance at optimizing training, performance, and your health. We first look at the ingredients, as well as the balance of macronutrients included. Finding great products that aren’t filled with junk is key an we’ve done our best to include that in this list. For those looking at affordable options, we also focus on price because that is important to you. Eating healthy can be expensive but it doesn’t have to be. We’ve done the research on the best cereals so you don’t have to.
FAQ Section
What is the best cereal for those involved in fitness?
Magic Spoon. This is everything you want out of your fitness cereal as it looks and tastes like all your favorites. Packed with 11g protein per serving, this cereal is perfect of breakfast or a post-workout meal. Being low carb and keto-friendly, you have 0g sugar per serving making this cereal conducive to virtually all diets.
How do I choose the best cereal?
Choosing the best cereal can be hard, but not impossible. Look for the amount of protein and fiber, as well as if there are any added sugars or other artificial nonsense you just don’t need. Taste is big because you want to enjoy it!
What should I look for on the nutrition label?
This is important because you deserve to know what is in your cereal. Look for the balance of macronutrients and make sure there is enough protein. The amount of sugar is also important as is the amount of fiber. For those watching their weight, make sure the calorie count is low as well.
Wrap Up
Cereal can work for our benefit in a number of ways, but for those of us bodybuilders and fitness folks, finding a good cereal can work to boost our muscle growth and recovery to give a great meal or snack as we progress with all our gains. A healthy balance of macronutrients mixed with something high in fiber and low in sugar can really work for our benefit as we seek the best out of our diet and nutrition goals. Check out our list of the Best Cereals and see what these can do for you and your fitness goals.
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Let us know what you think in the comments below. Also, be sure to follow Generation Iron on Facebook, Twitter, and Instagram. 
References

Fayet-Moore, Flavia; McConnell, Andrew; Tuck, Kate; Petocz (2017). “Breakfast and Breakfast Cereal Choice and Its Impact on Nutrient and Sugar Intakes and Anthropometric Measures among a Nationally Representative Sample of Australian Children and Adolescents”. (source)
Kammer, Lynne; Ding, Zhenping; Wang, Bei; Hara, Daiske; et al. (2009). “Cereal and nonfat milk support muscle recovery following exercise”. (source)

Arnold Classic 2021 Will Now Officially Take Place On September 25

What Do We Know?
At this time, the location of the event has not been confirmed. Though rumors claim that the event is eying Santa Monica, California. As of the time of this report, this will only include the Arnold Classic and Arnold Strongman events. The traditional expo will return in 2022.

It is also unclear if fan attendance will be permitted for the Arnold Classic 2021. According to sources, fans will be allowed to attend the event only if the hosting city deems it safe. As we have yet to receive a confirmed location – these details are still currently up in the air.
The Arnold Classic and the entirety of the Arnold Sports Festival traditionally take place in the first half of March. But due to the ongoing pandemic, this was deemed not possible in 2021. It was unclear if the competition and festival would return at all this year – but this news comes as a relief. The Arnold Classic competition is one of the largest bodybuilding events of the year.
News of the rescheduling further push the 2021 bodybuilding season to be back heavy with events. The Arnold Classic 2021 will now take place between two other Arnold events. The Arnold Europe will take place Sept. 17-19, 2021 in Seville, Spain. The Arnold Sports Festival UK will take place on October 2-3, 2021 in Birmingham, England.
Interestingly enough, the winner of the Arnold Classic will quality for the Mr. Olympia 2022 the following year. This is due to the cutoff date to qualify for the Mr. Olympia 2021 being September 12. It is unclear if this cutoff date will change in leu of the announcement and rescheduling.
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Melle Mel’s Picks For The Top 5 Rappers With Massive Muscle

Melle Mel discusses the growing trend of rappers building muscular physiques and lists the top 5 most muscular rappers of all time.
Melle Mel is a hip hop artist who prides himself on having a massive and muscular physique. He has claimed that he found the secret to balancing his party lifestyle with serious hard work in the gym. But who else would he put on the list for the most muscular and shredded rappers of all time? In our latest GI Exclusive interview, Melle Mel picks the top 5 rappers with the most massive muscle.
During our conversation with Melle Mel, we briefly discussed the evolution of hip hop music. More specifically, the trends that come in go with each generation of hip hop artists. Melle Mel has always been a rapper who put focus on building up a muscular physique. But in the earlier days of rap that was less common.

Fast forward to today, and many rappers sport muscular or shredded physiques. This seemed to start building in popularity starting in the 90s. Today, there have been multiple viral videos of legendary rappers lifting serious weight.
That’s why we asked Melle Mel to list off his picks for the most muscular rappers of all time. Excluding himself from the list, what other rappers present impressive muscle? After a little bit of thinking he came up with the following list: Method Man, Nelly, 50 Cent, Ja Rule, and Busta Rhymes.
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Watch our latest GI Exclusive segment with Melle Mel above!
He makes a point to mention that some of these rappers didn’t stay consistent with their physique. Or at least he’s not sure how consistent they stay over time. But at one point or another, each of those five hip hop artists put effort to sculpt and impressive physique. Some of which truly came close to a bodybuilding level.

Of course, somewhat jokingly, Melle Mel claimed he would be at the top of the list if he were included. While fitness and muscle might be a trend in hip hop, Melle Mel had always had a passion for bodybuilding. He follows the sport. He keeps his physique in shape consistently. It’s a passion on the same level of his hip hop lifestyle.
Earlier in the video, Melle Mel even details how he got into bodybuilding in the first place. He first started taking fitness seriously in 1984. At that point he focused purely on calisthenics. He would do 750 push ups per day. Over time that passion for fitness evolved into heavier weight training and a love for bodybuilding as a whole.
You can watch Melle Mel go into more detail about hip hop and muscle in our latest GI Exclusive interview segment above.

How Slam Balls Work For Power & Explosivity

A great way to workout and potentially get some of that built up anger out.
Many of us tend to find working out relaxing. Even if we’re lifting huge weight and working on our physique with a strict routine, there’s something comforting about the progress, knowing that we are putting everything we have into our workouts to really maximize what we’re trying to do. But sometimes we need that exercise that will allow us to go nuts, giving us an excuse to get some of that pent up anger out from a grueling day. Enter slam balls. The benefit of slam balls is that you can really work to get the most out of a workout while also unleashing whatever is boiling inside.
Slam balls can be used as supplemental lifting tools for other exercises as well. For the most part, it can add some weight or another step to a workout to make it a bit more challenging, but what you’ll find is it will really work to develop more coordination and potential mind-muscle connection. For something like the med ball slams, slam balls simply offer you a tool to take whatever frustration may be inside out on that ball.

Let’s take a look at slam balls and see what these are all about. We’ll talk what they are, muscles worked for multiple exercises, and the benefits of what these can do. The med ball slam exercise is a great one to try so we’ll explain how to do that and share some other great slam ball exercises as well so you can really work to boost your workouts with some power and intensity.

What Are Slam Balls?
Slam balls are a certain type of medicine ball that are more weighted than most as a way to provide increased resistance to assist your workouts. With slam balls, you can work to enhance your explosive power, boost intensity, improve strength, and get a great workout in using one piece of equipment. These balls are built to withstand all sorts of training and conditions since they repeatedly take a beating throughout all workouts. Great for explosivity and intensity, those looking to get a fierce workout should look no further (1).

Muscles Worked
Since slam balls can be used for a variety of exercises, many muscle groups get good work done. Since we are focusing on the med ball slams as our featured exercise in the How-To section, let’s take a look at what muscles are worked during this exercise.
A full body workout, you will see your upper and lower body get some action with med ball slams. Your hamstrings, glutes, and quads will be of great use as you look to stay grounded and balanced during this exercise. For upper body muscles, everything from your low back, biceps, triceps, shoulders, and lats will feel a burn. And of course, your core will also get some good work done.

Benefits Of Slam Balls
Slam balls can benefit you in terms of strength and cardio and will really give you that desired boost when it comes to explosivity and power that we want and need.

Increase strength: Work many muscles with a variety of exercises to really give you a boost in terms of strength (2).
More explosivity: Look to be a more powerful athlete by giving yourself a chance at being more explosive. This will help with sport specific movements or just to give you a better workout (3).
Many different exercises: Slam balls can be used for many different exercises to offer variety into your routine to change up how you work your muscles but to also keep your routine fun.
Simple to use: Slam balls are simple to use and the exercises are easy to learn.

How To Perform A Med Ball Slam Exercise
We wanted to share a great slam ball exercise in the med ball slam to give you a solid option to boost power and explosivity in your workouts.
Begin with your feet around shoulder width apart and hold the slam ball at about chest level. With a slight bend in your knee, raise the ball overhead. As you work to slam the ball down, keep your core engaged and feet firmly planted as you work to really give that ball some momentum on the way down. Watch out for the ball after it hits the ground and repeat for your desired number of reps.

Other Slam Ball Exercises
It would be silly of us to not include some other great slam ball exercises to really give you a chance to round out a stellar slam ball workout.
Side Toss
This exercise will work to test balance, as well as power, for you will be facing the wall from the side. As you slam the ball against the wall, the rotation of your abs is vital and this will work to give you that ab workout to really test your obliques.
Slam Ball Burpee
This is a great combination of the med ball slam and a burpee, two exercises that really test your explosive power. Start by performing the med ball slam and jump right into the burpee exercise, using the ball as a point of contact for your hands instead of the floor.
Russian Twist
While this one may not be as explosive, we wanted to share a good ab exercise to help get that shredded aesthetic. A Russian twist is a great oblique exercise and adding the slam ball as a supplemental tool gives you the added challenge of weight as you seek to build that desired muscle growth.
Wrap Up
Slam balls are great tools to use when looking to capitalize on all areas of power and explosivity. With the ability to use multiple muscles at once and something that can be used with a variety of exercises, it is wise to look into investing in a slam ball, especially for your home gym. For those looking to get more power out of their workouts, don’t be afraid to really lay into a slam ball. That’s what they’re designed for after all.
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

Earp, Jacob M.; Kraemer, William J. (2010). “Medicine Ball Training Implications for Rotational Power Sports”. (source)
Ignjatovic, Aleksandar M.; Markovic, Zivorad M.; Radovanovic, Dragan S. (2012). “Effects of 12-Week Medicine Ball Training on Muscle Strength and Power in Young Female Handball Players”. (source)
Stockbrugger, Barry; Haennel, Robert G. (2001). “Validity and Reliability of a Medicine Ball Explosive Power Test”. (source)

Maxx Charles Profile & Stats

Check out the life and routine of pro bodybuilder Maxx Charles.

Maxx Charles is a pro bodybuilder originally from Haiti. A well-known competitor in the pro circuit has earned him a reputation for being one of the many giants to walk the Olympia stage. His approach to training and nutrition has afforded him a stellar physique and one to envy by competitors and other aspiring bodybuilders.
Below is a complete breakdown of his profile, stats, biography, training and diet regimens.

Full Name: Maxx Charles (IFBB Professional Bodybuilder)

Weight
Height
Date Of Birth

Over 310 lbs.
5’11”
2/20/1980

Division
Era
Nationality

Super Heavyweight
2010
Haitian

BIOGRAPHY
Maxx was born in Port-au-Prince, Haiti. He lived with his older brother and younger sister saying that life was “tough” growing up. Some of his first recollections included “a great deal of violence including kidnapping and murder,” and he says there wasn’t generally a feeling of security by the police. Fortunately, at the age of one, his dad chose to go to New York to get by for the family. He managed to work for 9 years in order to move his family to New York City.
Maxx says that when he met his dad at 10 years old, he hadn’t seen him in 9 years. It was exactly that point that he genuinely acknowledged “the amount he’d sacrificed” for the family. His dad’s stories of maintaining modest sources of income to get them flown over truly evoked an emotional response from him.
Maxx was 8 years old when he first gained interest in bodybuilding. When he saw ‘Commando’, featuring Arnold Schwarzenegger, he was instantly impressed by his physique. He was so interested in Arnold that he researched his life. This sparked his interest in wanting to partake in the Mr. Olympia competition. Arnold was Maxx’s hero. He enjoyed watching bodybuilding as a young boy, but it wasn’t until he was 15 years old when he actually lifted his first set of weights. He loved every minute of working out. He says that the opportunity to take part in a sport that only involved him focusing on himself, as opposed to team sports, was “fantastic.” Being able to shape your own destiny is what drew him to the sport and he hasn’t looked back since.
Throughout his teenage years, Maxx began to better his diet and managed to reach 300lbs at only 19 years old, with almost no body fat. Maxx refused to enter a local competition when his friends asked him to do it. He wanted to compete at shows that were higher level. In his mind, the target was to get into the professional shows, so local competitions didn’t suffice. It took Maxx nine years of hard work and dedication in the gym to develop a body that he thought was worthy of winning a competition.
In 2008, Maxx entered the 2008 NPC Eastern USA Bodybuilding, Figure & Fitness Competition. He posed in a super-heavyweight division and beat all the other giant competitors in attendance easily. Maxx’s confidence skyrocketed after this victory as he progressed through the ranks. At the 2011 NPC National Championships, he took second place. He took third at the 2012 NPC USA Championships and won his Pro Card by winning the overall category at the 2013 NPC USA Championships.
Becoming Mr. Olympia was always a major goal for Maxx. As he continued to progress through the ranks, he won Tampa Pro in 2015. This is when he knew that reaching his goal was in his grasp. On his debut at the Olympia weekend, Maxx managed to place 13th. Despite the ranking, being able to attend the Olympia event was a huge inspiration for him. He also says that he didn’t expect to win that time around anyway.
Maxx was committed to his dream. He decided to work harder and train his legs as much as possible. He has been “hammering his legs seven days a week” ever since he took the lost in order to prep himself for future Olympia’s to come.

TRAINING
Maxx aims to work out every day for at least three hours. This creates ideal conditions for his body to respond well.

Monday – Glutes and hamstrings
Tuesday – Chest
Wednesday – Quads
Thursday – Shoulders
Friday – Back
Saturday – Arms
Sunday – Off

Biceps Workout

Cable Curl facing into the stack (5 sets) (20-30 reps)
Cable Curl facing away from the stack (4 sets) (40-50 reps)
Seated Curl (on close grip lat-pull down machine (3 sets) (16-30 reps)
Dumbbell or rope hammer curl (2 sets) (16-30 reps)
One-arm preacher curl (2 sets) (20-30 reps)
Alternate dumbbell curl (2 sets) (20-30 reps)
Machine Curl (2-4 sets) (20-30 reps)
Dumbbell Concentration Curl (1 set) (20-30 reps)

Triceps Workout

Wide-grip cable push down (5 sets) (25-30 reps)
Rope Pushdown (7 sets) (25-30 reps)
Lying cable skull crushers (3 sets) (25-30 reps)
Machine Dip (2 sets) (25-30 reps)
Cable Kickback (1 set) (40-50 reps)

NUTRITION
Maxx likes to eat 3 healthy meals per day consisting of healthy meats and vegetables. His meals are fairly big and include a lot of carbs, protein, and healthy fats to ensure that his body will get the nutrients that are necessary.
COMPETITION HISTORY

2008 NPC Eastern USA Bodybuilding, Figure & Fitness Competition, 1st
2011 NPC National Championships, 2nd
2011 NPC Bev Francis Atlantic States Bodybuilding, Figure, & Fitness Championships, 1st
2012 NPC USA Championships, 3rd
2013 NPC USA Championships, 1st
2013 NPC USA Championships, 1st
2014 IFBB New York Pro, 5th
2014 IFBB PBW Tampa Pro, 4th
2015 IFBB New York Pro, 3rd
2015 IFBB Wings of Strength PBW Tampa Pro, 1st
2015 IFBB Olympia Weekend, 12th

Eddie Hall Blasts Thor Bjornsson on IG, Have Heated Exchange

Eddie Hall had some choice words for his old friend Thor Bjornsson.
Who are these guys kidding. It’s quite clear that despite all the “bad blood” Eddie Hall and Hafthor “Thor” Bjornsson are the best of friends. Even their latest spat on social media seemed more tame than usual. All jokes aside, Eddie Hall really tore into Hafthor Bjornsson on IG.

The feud started pretty much out of nowhere, initiated by Eddie Hall. Commenting on Brian Shaw’s latest post, Thor wished his former rival good luck and encouraged him to win the next World’s Strongest Man competition.

To the post Thor Bjornsson had this to say to Brian Shaw.
While it appeared to be an honest and thoughtful message, Eddie Hall isn’t buying it one bit. Hall went on to really tear into Thor in a follow up comment.
Essentially it would seem that Eddie Hall is trying to say Thor Bjornsson was being insincere with his encouragement. Thor responded to Hall in a calm, cool, collected manner.
So in the end while Eddie Hall may have been speaking his truth, it came off very aggressive and mean spirited. That said, he and Thor are going to have a fist fight, so no one should expect the two to be getting along. Both men appear to have a genuine dislike of each other which means interest in their fight is sure to main high.
What do you think of Eddie Hall calling out Thor Bjornsson? What does Brian Shaw make of all this?
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.

Hunter Labrada Looks Sharp and Impressive 13 Weeks Out From Chicago Pro

Hunter Labrada is looking impressive 13 weeks out from Chicago Pro.
Hunter Labrada has the potential to dominate Men’s Open Bodybuilding. While he still may be green compared to the other veterans, Hunter already possesses the kind of physique that could make him a top 10 threat. In fact 13 weeks out from the Chicago Pro, Hunter Labrada is already looking stage ready.

The son of the great Lee Labrada, Hunter has the kind of physique that is Olympia worthy. While he has certainly shown potential in the past, few could have guessed that Hunter would look so impressive in his debut show. He also acquitted himself well in his Olympia debut.
Despite being 13 weeks out from his next show, the Chicago Pro, Hunter Labrada is looking pretty exceptional. In his most recent post to social media Labrada detailed his training, diet, and just about everything else in the lead up to his next show.
13 weeks out. The coolest thing to me when looking at these is knowing how many bullets I have left in the gun. Zero minutes of cardio, still in a caloric surplus, no fat burners, and no fun stuff yet? truly feel like I could be ready in 6 weeks if I needed to be, so get ready to watch me grow into the show.
Last weeks fasted weight: 274
This morning: 266
Nutrition: after coming down 8 pounds in 7 days from eliminating fruit juices, rice crispies, and pop tarts, we decided to run what we got for another 5 days and then go from there. With how high the food is still, there’s no way it was any tissue that came off, it was definitely that initial water/inflammation from eliminating junk/sugars.
Training: couldn’t be going better! Have hit several lifetime pr’s in the last 10 days, and I expect my strength to be going up considerably in the coming weeks so that will be fun. Couldn’t be more excited to be in the all new gym at @labradanutrition this coming week! Lots of videos to come on that, I promise!
Cardio: none. Weights coming down just fine right now, and all of my health markers are well within check.

Hunter Labrada looks absolutely incredible heading into the Chicago Pro. That said, he’ll have some tough competition to contend with at the show. Will he be able to come out on top and secure a second trip to the Olympia stage?
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.

Antoine Vaillant: How To Know If You Should NOT Be A Bodybuilder

Antoine Vaillant shares advice for those interesting in becoming a competitive bodybuilder.
Bodybuilding is the kind of sport that demands a complete lifestyle change. That’s why the decision to enter the world of bodybuilding can be a big one. While you can never truly test your mettle without going into it headfirst – the unfortunate truth is that there are some who just don’t have what it takes to succeed in the sport. In our latest GI Exclusive interview, Antoine Vaillant shares advice on the early warning signs that you should not be a bodybuilder.
During our conversation with Antoine Vaillant, we asked him what kind of advice he would like to share with individuals who are interested in becoming a bodybuilder. Instead of giving advice on what to do – he took a slightly different approach to his advice. Vaillant instead focused on how to know when being a bodybuilder is not right for you.

Bodybuilding, especially pro bodybuilding, is a sport of excellence. If everyone was able to do it, there would be no intrigue in the sport. The painful fact is that only a very select few have what it takes to transform their physique to what we see on stage. So for those who are interested in becoming a bodybuilder, there is plenty of information on what you should do to succeed.
That’s why Antoine Vaillant’s advice focuses on something else entirely. He asks the person to look deep within themselves and determine if they really have what it takes. Bodybuilding isn’t something you only do sometimes. It’s not a hobby that only takes a few hours of the day in the gym. It’s a complete lifestyle change.
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Watch our latest GI Exclusive segment with Antoine Vaillant above!
Antoine Vaillant suggests that anyone who is interested in bodybuilding on a competitive level honestly answer a single question. Can the person eat like a pro bodybuilder six days a week, every week, all year? Vaillant doesn’t even full focus on training in this question. The hardest part truly is the dieting.

If a person cannot have disciple every single day. If they break even a couple weeks out of the year. Then they can’t be a successful competitive bodybuilder. If that reality doesn’t seem appealing to the person. Then perhaps it’s not worth entering the world of competitive bodybuilding.
Antoine Vaillant also brings up another harsh reality for aspiring bodybuilders – and it has everything to do with genetics. Vaillant explains that if you start your bodybuilding journey and don’t find yourself building muscle fast, then you might not have the right kind of genetics for bodybuilding.
Of course, this is under the assumption that you are training and dieting correctly. If that’s the case, and you’re having trouble putting on muscle, and then you fail miserably at your first competition – then perhaps this isn’t the sport for you.
Of course, there are exceptions. He doesn’t want to discourage people who have bad genetics from trying to succeed in the sport. But they have to be aware that it’s a much more challenging road ahead. Any person with weak genetics for bodybuilding will have to work twice as hard. They need to be mentally prepared for that. If they don’t like the idea of being at that kind of disadvantage – perhaps it’s time to hang up the towel early.

Antoine Vaillant’s words are tough love. Again, he doesn’t want to discourage someone from trying. Sometimes we can unlock things within us only after diving in head first. But it’s also important to not be delusional. You only live one life and if you success in bodybuilding is a big part in why you want to do it – you don’t want to waste years of your life only to be let down.
You can watch Antoine Vaillant explain in full detail by watching our latest GI Exclusive interview above.