Tag: Bodybuilding
Talking Huge | EP 9: Craig Golias Weights In – Is Phil Heath Done Competing?
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Craig Golias and Vlad Yudin reflect on the life of John Meadows, talk about Phil Heath’s future, and debate if progress pics can be trusted.
Welcome to another episode of Talking Huge – a weekly digital series in which Craig Golias talks in-depth with Vlad Yudin on the latest trending topics in bodybuilding. Raw, honest, and uncut – Craig Golias shares his opinions on all things bodybuilding. In this episode, Craig Golias looks back on the life and times of the late John Meadows, talks about the physique updates of Phil Heath and Big Ramy, and the illusions of progress pictures.
After a few weeks away, Craig Golias returns to speak with Vlad Yudin to catch up on the latest and trending topics in bodybuilding. The biggest story, of course, is the tragic passing of beloved bodybuilder and coach John Meadows. While Craig did not know him personally – he was aware of the impact he had on the sport both as a bodybuilder and as a human being. Craig and Vlad also look at some of the latest progress pics that popped up over the past few weeks – focusing on Phil Heath and Big Ramy. Will Phil make another comeback? Does Ramy look on point for another victory? Let’s jump into it.
In Memory of John Meadows
The bodybuilding world was shocked earlier this week to learn that bodybuilder and beloved coach John Meadows had passed away. Meadows is known as one of the most iconic trainers in modern bodybuilding. But more importantly than that – he was a man with a kind personality that truly touched any person he met. In a sport that can be somewhat isolating, John Meadows made many connections. His kindness and optimism was felt strongly even during some of his hardest hurdles – such as the heart attack he suffered last year and recovered from.
While the exact cause of John Meadows death does not seem tied directly to bodybuilding, there’s no doubting that a mass monster bodybuilding lifestyle increases some risks. Vlad asks Craig Golias if Meadow’s passing made Golias think about his health and future. Is Golias worried that he may run a higher risk of serious health issues or death too soon?
In a surprisingly candid and quiet moment, Craig Golias admits that he does sometimes think about his choices and how it will affect his health. Especially in his younger years, Golias did anything possible to be HUGE. This included some not-so-healthy diet habits. There’s also no way around it – 300 pounds of muscle is still 300 pounds of weight that the heart has to pump blood through. That can take a toll.
The Future Of Phil Heath
Vlad Yudin and Craig Golias also discuss some of the biggest physique progress pictures that were released onto the internet. One of the biggest trending updates come surrounding Phil Heath. Many of his social media posts over the summer have showcased an increasingly conditioned physique. Some fans think he already looks better than his past two Mr. Olympia showings. This has led to speculation that he’s ready to come back yet again… and maybe win it.
But Craig Golias isn’t convinced. In fact, he’s convinced the other way around. He thinks that Phil Heath is done. That he will never win the Mr. Olympia again – and will likely not compete at the Olympia again. Even is Golias is wrong, he thinks that Phil Heath will simply place lower.
Craig Golias points towards every other great Olympia legend including Ronnie Coleman and Jay Cutler. Both are amazing athletes, as is Phil Heath, but after they fell from their throne – they never really got it back. Jay Cutler may have returned for a win at the Olympia after a short knock off – but ultimately when it was obvious he was declining he kept placing lower. Ronnie Coleman is the greatest bodybuilder of all time – but still succumbed to a lower placing on his last attempt at Mr. Olympia. Golias believes this is the point that Phil Heath is at now.
Progress Pics: Truth or Illusion?
Ultimately, this leads to Vlad and Craig talking about progress pictures overall. Do they help or simply hurt by raising expectations too far? Photos are a far cry from being under the hot lights of the competition stage. It’s easy for a bodybuilder to manipulate their physique with the right angle, lens, and alternate lighting on Instagram. It seems more often than not – the photos look more impressive than the final physique we see on stage.
Craig Golias agrees with this. It’s the double edged sword of social media. These kinds of frequent posts help make bodybuilders more of a brand. It helps them gain sponsors and a following and make money. But back in the day, bodybuilders often trained not knowing what anyone else would look like. The fans faced the same situation. That led to more shocking reveals at the actual competitions. It was exciting and also led to less overextended hype.
Wrap Up
There are far more topics discussed in this episode than we can cover in this article. You can watch Craig Golias and Vlad Yudin discuss other topics such as the consistent natty or not debate. Should athletes owe fans proof when they don’t believe natural claims? You can check it all out in the latest episode of Talking Huge above! Make sure to check out Talking Huge every week on Friday – only on the Generation Iron Fitness Network!
‘Screw Your Freedom’: Arnold Schwarzenegger Says Anti-Maskers Are ‘Schmucks’
Arnold Schwarzenegger did not hold back about masks in a recent interview.
Arnold Schwarzenegger is known as the greatest bodybuilder of all-time. When he speaks, the bodybuilding world listens but he has expanded over the years to movies and politics. In a recent interview, he did not hold back about his opinion on those who choose not to wear a mask.
Schwarzenegger sat down with CNN’s Bianna Golodryga and shared a clip on his Twitter and YouTube page. In the video, Schwarzenegger is not holding back with his opinions on anti-maskers.
“There is a virus here. It kills people and the only way we prevent it is: get vaccinated, wear masks, do social distancing, washing your hands all the time, and not just to think about, ‘Well my freedom is being kind of disturbed here.’ No, screw your freedom,” Schwarzenegger said.
“You have the freedom to wear no mask — but you know something? You’re a schmuck for not wearing a mask. Because you are supposed to protect your fellow Americans around you.”
The COVID-19 pandemic has caused plenty of conversation and debates. This stretched from re-opening businesses to the vaccine to masks. There have been plenty of opinions floated around and comparisons made. Schwarzenegger decided to use traffic lights as his way to blend the topic together.
“We put the traffic light at the intersection so someone doesn’t kill someone else by accident,” Schwarzenegger said. “You cannot say, ‘No one is going tell me that I’m going to stop here at this traffic light here, I’m going to go right through it.’ Yeah, then you kill someone else and then it is you’re doing.”
Arnold Schwarzenegger has been vocal about the virus since the beginning and has urged people to listen to the professionals. This is why he has been following guidelines and asking those to do the same.
“There’s no one that knows more about a bicep than I do because I studied this issue for 50 years and the same is also with the virus. The people out there, the experts, they study this year after year,” Schwarzenegger said.
Schwarzenegger served as the Governor of California from 2003 to 2011. Back in June, he took to Twitter to applaud the job the state was doing to enforce masks.
This is 100% the right move. This will help us beat this terrible virus. The science is unanimous – if we all wear masks, we slow down the spread and can reopen safely. It’s not a political issue. Anyone making it a political issue is an absolute moron who can’t read. https://t.co/N0FmCwDU5w
— Arnold (@Schwarzenegger) June 18, 2020
Arnold Schwarzenegger continued by saying that “anyone making it a political issue is an absolute moron who can’t read.”
This will likely not be the last time that Schwarzenegger makes a public statement on the issue of masks. Right now, there is no doubt about which side the iconic bodybuilder stands on.
For more news and updates, follow Generation Iron on Facebook, Twitter, and Instagram.
Danny Hester Returns Full Interview | Analyzing Nick Walker, Hunter Labrada, & Chris Bumstead
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Danny Hester returns for another full uncut GI Exclusive interview.
Danny Hester is a top level bodybuilder who has been around for a long time. He’s lived and competed through multiple eras of the sport, eventually earned an Olympia title, and trained numerous celebrities on the side. It’s safe to say that he has an in-depth perspective on bodybuilding over the past few generations.
Over a year ago, before the pandemic, we were able to sit down with Danny Hester and talk with him at length about all things bodybuilding. A lot has changed since then – and we had the opportunity to reconnect via video for another full length interview.
Over the past few months we’ve released multiple GI Exclusive segments from our interview with Danny Hester. This uncut full length interview including topics such as whether or not bodybuilding is a selfish sport, the future of bodybuilding in the form of Nick Walker and Hunter Labrada, and a critical analysis of Chris Bumstead’s Olympia 2020 win plus more!
Listen To Our Danny Hester Interview On The Generation Iron Podcast
Our full length interviews are now also in podcast form! Subscribe to the Generation Iron Podcast for candid, full length interviews with the biggest names in bodybuilding, fitness, combat, and strength sports.
Listen to the full Danny Hester interview here:
Danny Hester Answers: Are Nick Walker & Hunter Labrada Leading Towards A New Golden Era?
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.
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.
Danny Hester: Chris Bumstead Won Olympia Due To Improvements But Not Perfection
Danny Hester doesn’t give his personal opinion on who had the best physique at the Classic Physique Olympia 2020. But he does suggest that the physique quality was very close between Chris Bumstead and Breon Ansley.
“Now even with the improvements, was it enough for him [Chris Bumstead] to beat Breon? That’s a whole different story,” Danny Hester states in our interview. While not confirmed -this seems to imply that Hester doesn’t view Bumstead’s physique as breakaway superior from Ansley.
He does understand, and truly believes, that Chris Bumstead won purely on his vast improvements. Hester himself gives Bumstead credit. He admits that the amount of improvements in Bumstead’s physique from the Olympia 2019 to 2020 was incredible. It’s hard for any pro bodybuilder to get that kind of improvement in one year. Bumstead pulled it off. The judges noticed. That gave Bumstead the edge.
Danny Hester relates this to his experience competing. He recalls a competition he competed in just three weeks before winning the Classic Olympia. He placed third due to feeling slightly sick on the night of the show. He was frustrated. So he worked extra hard in the final three weeks leading up to Olympia.
Ultimately, he won the Classic Physique Olympia. He thinks this is partially due to the extra effort he put in after feeling defeated. But he also thinks it’s because some of the same judges were at the earlier show and also judging at Olympia. They saw his improvements. They directly noticed how he changed. That helped him get an edge and win that year.
Wrap Up
We discuss many more topics with Danny Hester in our full hour long interview than what can be covered here in this article. Other topics include whether or not bodybuilding is a uniquely selfish sport, the biggest mistake bodybuilders make when trying to get six-pack abs, and if Hollywood typecasts actors with mass monster muscle. You can watch the full GI Exclusive interview with Danny Hester above.
Best Ways To Get Huge Traps And Why You Need Them
Increase power and strength for your body with huge traps. Oh, and look good too.
When we exercise for that toned physique, we focus on so many muscle groups and various exercises to boost our confidence and athletic performance. Maintaining a well-defined body requires diligence and hard work and while we tend to focus on our back, chest, abs, and arms for full muscle development, our traps are often neglected. But your trapezius muscle can do so much more than just add to a well-built appearance. With huge traps, your power and strength will improve for an overall full body experience.
The right exercises can really develop those traps to ultimately lead to a stellar physique, but proper training is required to avoid injury to not only these muscles, but those surrounding them like your neck and shoulders. Injury prevention is key in keeping us in the gym and working hard and strong traps will increase the load on your neck keeping you stable. For bodybuilders and powerlifters, huge traps will give you the leg up on the competition and improve your overall performance.
There are a host of different exercises to work your upper, middle, and lower traps and dedicating time to each section can add to that sculpted upper torso for attention and strength. For your physical development, trapezius exercises can recruit other muscles to generate overall growth and support (1), but the confidence you get from looking in the mirror will make you glad you focused on these often over-looked muscles.
These five exercises are great for working your traps, but the added benefit is the other muscles recruited to do these as well. Looking for challenging ways to improve your overall performance is the best way to see muscle growth and increase strength so your big gains and endurance become the forefront of your workouts.
Shrugs
Shrugs are a classic trap exercise to really work your upper trap muscles. You can use a barbell or dumbbells and either way they are a great exercise for muscle growth and muscular endurance. As a way to isolate the traps, these are a solid choice to do as a final exercise for your upper body (2).
How to: With your feet shoulder-width apart, hold the weight at thigh level. Your hand should be facing you and your body is straight with a tight core. Raise your shoulders as high as you can while keeping good form and pause slightly at the top. Gently lower down to the starting position and complete with your desired number of reps.
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Deadlift
This staple powerlifting exercise is one most notably recognized as a great workout for your back and legs, but your traps work hard to keep your back straight allowing for them to get a good burn. While your traps aren’t your main focus with a deadlift, all three sections of the trapezius are worked to give you a great pump.
How to: With your feet hip-width apart, place your hands on the grip just outside your legs. Make sure to keep a flat back and an engaged core. As you hinge at the hips to raise the weight, keep the bar in contact or as close to your legs as you can. Lift to your thighs and gently lower back to the starting position.
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Bent-Over Lateral Raise
The bent-over lateral raise is a great exercise for your back, shoulders, and traps and require you to move the weight outward. With benefits for strength, power, and overall fitness, this is a solid choice to increase shoulder strength and support (3).
How to: Bend over from the waist with your chest parallel to the floor. Holding the weights in front of you, raise both arms to shoulder height, or close to parallel to the floor. Flex the rear delts as you pause at the top and lower to the starting position.
Face Pulls
This exercise is often neglected but is great for your upper body and traps. Not only do face pulls work to promote muscle growth, but also support overall shoulder health and improve posture. They can be a great additional workout to work on the internal rotation of the shoulder joint while also providing a good burn for your traps.
How to: Using a cable machine with a rope attached, grab the rope and pull towards your face. Your arms should be parallel to the ground with your elbows higher than your wrists. Get a good squeeze and slowly return to the starting position.
Upright Rows
Upright rows are something to consider adding to your workouts because they add a challenge for your delts while also providing for mass gains in your traps (4). As an important movement for powerlifters who do a clean and press, it is important to start light to get proper form and gradually increase in weight for bigger, more effective lifts.
How to: With your feet shoulder-width apart, your grip should be slightly closer than shoulder-width apart on the bar. With a slight bend in your legs and a tight core, raise the bar up towards your head keeping it close to your body. After a slight pause, reverse the movement back to the starting position.
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Why You Need Strong Traps
Strong traps provide for stability and increased strength in the areas surrounding your upper body including your neck and shoulders (5). Providing for great ways to prevent injury, strong traps allow for better absorption for those in contact sports, but also strengthen smaller muscles around the area for increase balance and support. Your shoulders are fairly weak joints and it is important to keep them stable for they are important for almost every exercise. Increasing flexibility and range of motion can give your athletic performance that much needed boost and traps provide a solid foundation for the shoulder girdle. On top of the physical benefits, traps will really make your physique pop which is something we all want. That toned aesthetic requires all parts of our body to be strong and balanced and huge traps can really make a statement.
Wrap Up
Although they are often times overlooked, your traps should have as much attention as any other muscle group. Strong, stable traps provide for solid benefits in injury prevention and shoulder support, but the look will give you confidence and keep you standing tall. These exercises are great ways to build muscle and muscular endurance to improve your overall performance and outlook on fitness. Push yourself with these trapezius exercises to look and feel great about your progress in the gym.
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
Petersen, Shannon M.; Wyatt, Sarah N. (2011). “Lower Trapezius Muscle Strength in Individuals With Unilateral Neck Pain”. (source)
Armitage-Johnson, Stephanie (1990). “The Power Shrug”. (source)
Pierce, Kyle C. (1998). “Bent-Over Lateral Raise and Jerk From Rack”. (source)
McAllister, Matthew J.; Schilling, Brian K.; Hammond, Kelley G.; Weiss, Lawrence W.; Farney, Tyler M. (2013). “Effect of Grip Width on Electromyographic Activity During the Upright Row”. (source)
Petersen, Shannon M.; Wyatt, Sarah N. (2011). “Lower Trapezius Muscle Strength in Individuals With Unilateral Neck Pain”. (source)
The Pendlay Row vs The Barbell Row
Develop Back Strength and Size With These Two Rowing Exercises
For working the muscles of the back, there is no exercise that compares to the row. There are a number of variations that can be used to develop the lats, rhomboids, and traps.
Two commonly used rowing variations are the pendlay row and the conventional barbell row.
Although similar in movement and muscle activation, there are small differences between the two that change the dynamic of the exercise.
This article will explain how to perform both the pendlay and conventional barbell row and will detail the three of the biggest benefits associated with both rowing variations.
The Pendlay Row
Glenn Pendlay is the strength and conditioning coach who is attributed with creating the pendlay row.
Pendlay believes that this variation of the row is how the row should be performed and will lead to optimal back development.
The pendlay row involves starting with the bar on the floor, pulling it tight to the body before returning it to the floor.
Because the bar starts from the floor, it requires you to significantly hinge the hips so that the back is approximately parallel with the floor.
Glenn Pendlay was a huge advocate of this variation as returning the bar to the floor with each rep requires strict form and negates the use of momentum that is sometimes seen in other rowing exercises.
Be aware that because of the trunk position, it may be necessary to use a lighter weight than you normally would with a conventional barbell row. To perform the pendlay row, use the following five steps:
Step One: Start by placing a loaded barbell directly in front of you on the floor. Place your feet directly under the bar at approximately hip-width.
Step Two: To assume the correct position, focus on driving the hips back while keeping the knees slightly bent so that the trunk of the body tips forwards and the back stays flat.
Reach down and grip the bar using an overhand grip with the hands slightly wider than shoulder-width apart.
Step Three: Before lifting the weight from the floor, pull your shoulders back and down and squeeze your core muscles.
Step Four: Powerfully lift the weight from the floor by squeezing the shoulder blades together and hinging the elbows. Pull the bar into the abdomen keeping the elbows as tight to the body as possible.
Step Five: Lower the bar back to the floor by extending at the elbows. Keep the core braced throughout to stabilize the movement and prevent the back from moving or rounding.
The Barbell Row
The barbell row may refer to a range of barbell rowing exercises – for example, wide grip, narrow grip, underhand, and overhand row.
The biggest difference between the pendlay row and the conventional bent barbell row is the back angle.
As the pendlay row takes place from the floor, the back is parallel to the floor. With the bent row, the angle may vary – however, typically, the back angle is typically 45-degrees.
Unlike the pendlay row where the bar returns to the floor with each rep, with the conventional row, the bar is suspended just in front, in-line or above the knees depending on the back angle.
To perform the conventional barbell row, work through the following steps:
Step One: Start with the feet under the hips, grip the bar with an overhand grip that is slightly wider than shoulder-width. Pick the bar up and stand up tall with the bar in hand.
Step Two: Push the chest high, pull the shoulders back and down, and engage the core muscles.
Step Three: While keeping the knees soft, drive the hips back so that the trunk begins to tip forward. Keep the bar tight to the legs and continue pushing the hips back until the back is at a 45-degree angle.
Step Four: Pull the shoulder blades together and hinge the elbows to bring the bar into the trunk while preventing the elbows from excessively flaring out.
Step Five: Maintain a core brace and lower the bar in a controlled fashion back to the starting position.
The Benefits of Both Rowing Exercises
This section will highlight the benefits of regularly performing these two rowing variations.
Because the movements are similar there are some benefits that apply to both the pendlay and barbell row. However, the slight variation between the two exercises does means that there are also some unique benefits.
1) Building Muscle Size
For those who wish to improve their aesthetics or performance, it may be necessary to increase muscle size.
Rows have the potential to build a significant amount of muscle. This is because rows are compound movements that recruit many muscles across a number of joints.
Compound exercises have been shown to be highly effective for building muscle size. This is primarily because a relatively large amount of weight can be lifted with compound exercises.
Lifting heavy weight will apply mechanical tension, increase metabolic stress, and cause a substantial amount of muscle damage – these three are all critical components of muscle growth (1).
Rowing exercises have been found to activate the latissimus dorsi, rhomboids, traps, and biceps (2). Therefore, regularly performing these exercises can lead to muscle growth in these areas.
Studies have suggested that targetting muscles from multiple angles may enhance the rate of muscle growth (3).
Consequently, it may be beneficial to incorporate a number of rowing variations, such as the pendlay row, in order to hit the back muscles from different angles to maximize muscle growth.
2) Strength Development
In a similar vein to muscle growth, heavy compound exercises are excellent for increasing strength capacity (4).
Therefore, the barbell row and its variations can be considered effective for strength development.
If you are unsure which variation would be best for optimizing strength, consider your goals, needs, and limitations.
If you are having issues with positional strength, it may be an idea to use the pendlay row as this places a greater demand on mobility and static strength.
For example, many individuals find that they cannot keep the back flat during the deadlift. Therefore, by incorporating the pendlay row into their training, they can develop this ability.
However, if your goal is to maximally build muscular strength, focus on heavy barbell rows.
While a substantial amount of weight can still be lifted with the pendlay row, the barbell row will typically allow you to lift a heavier amount of weight and may, therefore, be superior for gaining strength.
3) Specific to Powerlifting and Weightlifting
It is clear that both rowing variations are highly beneficial for building general strength and size.
Some may argue that barbell rows are superior to the pendlay row in terms of raw strength development, however, there are specific strength benefits associated with the pendlay row.
For any lifter who struggles with back, core, and hamstring strength, it may be wise to select the pendlay row over the conventional barbell row.
For powerlifters and weightlifters, the pendlay row may also serve a greater purpose than the barbell row.
As mentioned, the pendlay row is particularly useful for developing static as well as concentric strength.
Therefore, for weightlifters, developing strength in this fashion can help to enhance snatch and clean performance while also allowing you to move beyond any sticking points.
For powerlifters, enhancing full-body static and concentric strength can facilitate a better squat and deadlift performance.
Therefore, although it is likely that a heavier weight can be lifted during the barbell row, the weight on the bar is not always the most important factor worth considering.
Row Programming Considerations
The row has significant potential to build muscle strength and size and, therefore, some form of rowing variation should be included in your training program.
However, be aware that the training volume that you use will have a substantial impact on the rate of development.
For maximizing strength improvements, heavy weight should be prioritized. It is recommended to exceed no more than five reps per set.
Although the traditional understanding dictates that six to twelve reps is best for maximizing hypertrophy, more recent research has shown that hypertrophy occurs throughout a range of reps (5).
Therefore, if your goal is to improve muscular size, your focus must be on increasing total training volume.
Final Word
While there are minor differences between the setup of the pendlay and conventional barbell row, the movement patterns are relatively similar and therefore, both can significantly build full-body strength and size.
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:
1 – Schoenfeld, Brad J. (2010-10). “The mechanisms of muscle hypertrophy and their application to resistance training”. Journal of Strength and Conditioning Research. 24 (10): 2857–2872. doi:10.1519/JSC.0b013e3181e840f3. ISSN 1533-4287. PMID 20847704.
2 – Lehman, Gregory J; Buchan, Day Deans; Lundy, Angela; Myers, Nicole; Nalborczyk, Andrea (June 30, 2004). “Variations in muscle activation levels during traditional latissimus dorsi weight training exercises: An experimental study”. Dynamic medicine : DM. 3: 4. doi:10.1186/1476-5918-3-4. ISSN 1476-5918. PMID 15228624.
3 – Barakat, Christopher; Barroso, Renato; Alvarez, Michael; Rauch, Jacob; Miller, Nicholas; Bou-Sliman, Anton; De Souza, Eduardo O. (September 4, 2019). “The Effects of Varying Glenohumeral Joint Angle on Acute Volume Load, Muscle Activation, Swelling, and Echo-Intensity on the Biceps Brachii in Resistance-Trained Individuals”. Sports (Basel, Switzerland). 7 (9). doi:10.3390/sports7090204. ISSN 2075-4663. PMC 6783981. PMID 31487841.
4 – Paoli, Antonio; Gentil, Paulo; Moro, Tatiana; Marcolin, Giuseppe; Bianco, Antonino (December 22, 2017). “Resistance Training with Single vs. Multi-joint Exercises at Equal Total Load Volume: Effects on Body Composition, Cardiorespiratory Fitness, and Muscle Strength”. Frontiers in Physiology. 8. doi:10.3389/fphys.2017.01105. ISSN 1664-042X. PMC 5744434. PMID 29312007.
5 – Schoenfeld, Brad J.; Grgic, Jozo; Ogborn, Dan; Krieger, James W. (2017-12). “Strength and Hypertrophy Adaptations Between Low- vs. High-Load Resistance Training: A Systematic Review and Meta-analysis”. Journal of Strength and Conditioning Research. 31 (12): 3508–3523. doi:10.1519/JSC.0000000000002200. ISSN 1533-4287. PMID 28834797
Gunter Schlierkamp: Why Does The Olympia Champion Only Compete At Mr. Olympia?
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Gunter Schlierkamp answers: Should the Mr. Olympia champion compete more than once per year?
It’s almost completely commonplace for the Mr. Olympia champion to not compete again until the next Mr. Olympia competition. But this was not always the case, in past eras, the dubbed European Tour after Mr. Olympia would often showcase a series of events where the top five Olympia contenders, including the new champion, continued to compete. Gunter Schlierkamp, for example, even beat Ronnie Coleman in a competition shortly after Coleman had just won the Olympia title. Why did things change? In our latest GI Exclusive, Gunter Schlierkamp shares his thoughts as to why the Olympia champion only competes once per year.
For the past few decades, the winner of the Mr. Olympia would typically only compete once per year. For example, Phil Heath would win the big show and then not compete again until the following Olympia competition. We asked Gunter Schlierkamp why this is the case and his answer shows both sides of the argument.
At first, Gunter Schlierkamp’s reaction was that of not understanding why the Mr. Olympia champion only competes once per year. He explains how, typically, a bodybuilder’s conditioning remains strong for three weeks after a show. If they land on the Mr. Olympia on point – why would they not compete in a few more shows afterwards? Even if it’s just for some additional prize money?
Gunter Schlierkamp reflects on previous eras, where the traditional European Tour would occur right after the Mr. Olympia. These would typically be back to back shows for multiple weekends in a row. The biggest names from Olympia would compete and often the Mr. Olympia champion would be among them.
To some degree, the European Tour has changed. There are less big pro shows that occur immediately after the Mr. Olympia – either due to the pro shows getting more spread out or disappearing completely. If the pro shows are not in the immediate weeks after the Olympia, it would make sense for the champion to avoid it.
That being said, Gunter Schlierkamp also presents another side to the topic. He understands that the Mr. Olympia prize money is very high – more than enough for a year’s worth of salary. On top of that, training and succeeding at being the best in the world takes its tole. He likens it to a gold medal Olympic athlete. After a runner wins the gold at the Olympics, that athlete will likely not try to reach that champion-level time again for quite some time.
Perhaps it is smart for the Mr. Olympia champion to only compete once per year. This allows the champion to only focus on one thing – winning the Mr. Olympia again. They can’t use depletion from another pro show event earlier in the year as an excuse for a lackluster presentation at Olympia. Why even take the risk? Especially if the prize money (and sponsorships) allows for the athlete to not need to compete again.
You can watch Gunter Schlierkamp’s full thoughts on how often the Mr. Olympia champion competes in our latest GI Exclusive interview segment above!
79-Year-Old Frank Zane Is Still Crushing The Gym
Frank Zane recently shared some of his favorite exercises on Instagram.
Frank Zane is one of the all-time greats in the sport of bodybuilding. He totaled three-straight Olympia victories from 1977-1979. It is no surprise that this iconic bodybuilder is still in the gym and doing it at 79 years old.
Zane recently shared one of his favorite exercises to do while training biceps. It is an incline-curl variation that is performed laying face down on an incline bench and having arms hanging down with the dumbbells in hand. Zane took to Instagram to share the video.
“This puts tension on your biceps right at the top. So you let the dumbbell hang down, and you curl up, and stop at the top and then go down slow,” Zane said in the video.
“You want to develop a rhythm when you’re doing them. Rhythm is what counts… You want to do about 10 reps… It’s a great exercise for peaking.”
Frank Zane is known for his battles with the likes of Arnold Schwarzenegger. He has over two decades of experience on stage and when he speaks on exercises, it is wise to listen. This is not the only exercise that Zane has provided wisdom on. He does not post on social media much but when he does, it is to teach and share over 50 years of experience in training and bodybuilding.
Back in June of 2020, Zane gave some tips on how to build up your triceps. This was done without any special machines, which Zane said “no special equipment needed if you don’t have access to machines.”
Frank Zane is a legend in the bodybuilding world. He took home a Mr. America and Mr. Universe title in 1968 to go along with his three Olympias. Even though he is decades out of competition, Zane still has the mind and motivation to not only train himself but to share his knowledge with the next generation.
Zane has been motivating and inspiring weightlifters for years now and that is not going to change. Even at 79 years old, Zane has a lot to offer and he can help anyone better themselves by just listening to the words he has to say.
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Best Tips To Start Training For A Bodybuilding Competition
Set yourself up for success with these tips to start your road toward competition for getting started on the right track is the great way to enhance your training and performance goals so you shine on stage under those bright lights.
Even the thought of preparing for an event, let alone starting the actual process, can be more than enough to turn you off from contest prep. The intimidation of your first time doing anything can be terrifying, let alone something that requires the utmost discipline, time, sacrifice, and overall respect that the sport deserves. With so many vital elements of the sport necessary to achieve that dense, toned aesthetic, the confusion and anxiety are enough to send you in a tailspin.
Knowing what is required is half the battle for once a plan is laid out for contest prep and structured in a way to help you succeed, the execution becomes fun. Instead of chasing your tail trying to keep up with the demand that such workouts entails, construct a solid plan and be prepared for full engagement. With this, crucial mistakes will not be made and things will run as smoothly as possible. Of course, roadblocks can pop up and challenge you, but facing adversity is key to succeeding in anything.
While plans may differ from person to person, these tips will help prepare you for the road ahead. Some days will be frustrating while others may be rewarding, but keep that bodybuilders mentality and that first event will be under your belt in no time.
Stick To Your Plan No Matter What Comes Your Way
Your plan should consist of a good schedule, nutrition list, and recovery sessions to keep you focused and running at optimal capacity. Structure your day around work, class, or social events to include a good amount of time to work out. You don’t have to spend hours in the gym, but make sure you give yourself time to warm-up, exercise hard, and cool down.
Focusing on multi-joint exercises not only promotes growth but can shave off a little time for other exercises or stretches. The crucial thing is to stick to your plan. Change things up as desired for maximum benefit, but with a rough outline, the foundation to succeed is there. When the going gets tough, grind it out and stay strong.
One thing to do is upper body work and lower body work so every day you feel like like your doing the most. This will make building muscle much easier from weight lifting either with high or low intensity. Prior to this, work to build muscle and perform reps in a good range so your goal is met and whatever you have to do is a must.
Have Support Around You For When You Need It
Getting a solid support group around you helps many stay on track and accountable to not only them, but to yourself. Grab a lifting partner to have someone to cheer you on, spot you on big lifts, and bounce ideas about nutrition or exercises off of. Whether it be someone also working towards an event or a friend you trust that wants to get big also, a lifting partner can be a huge benefit to getting on the right track.
If you are someone that responds better to a trainer, research some in your area who know about the sport or at least what it takes to achieve your goals. The right coaching can go a long way and provide you with motivation as well guidance on how to properly lift.
If you exercise better on your own, have people outside the gym that support your goals and who you are comfortable with sharing your struggles. Even the toughest people need some encouragement so do not be afraid to reach out for that boost if you start feeling down.
Find A Good Gym That Supports A Healthy Environment & Good Atmosphere
Not all gyms are suitable for the kind of lifting that is required for preparing for an event. Often times certain gyms will not have the required equipment to adequately train to the capacity needed. Look into gyms that have high quality equipment because they may offer certain services as well as an in-house trainer who can get you going on a solid path. The atmosphere of a gym is vital to keep in mind as well.
If people around you give off competitive vibes, you are in the right place. Having that mindset to grind it out may come from within, but your environment can play an equally as important role in gaining serious momentum. When looking to lose body fat and aid in fat loss, high intensity natural bodybuilding is a great way to conduct your weight training for a pre contest training program per week.
Nutrition Is Key & Should Be Most Important For Your Routine
Nutrition is key for you need that fuel to sustain growth, but also energy when grueling workouts appear on the schedule. Track your caloric intake and plan your ratios of fats, carbs, and proteins to give you the best chance to succeed. Lean proteins like turkey, chicken, and white fish are great along with steak, eggs, and game meats to bulk you up since protein is essential. Brown rice, sweet potato, oats, and pasta are just some of the many carbs to fuel you and they go well with any green vegetable.
For good fats, look into walnuts, almonds, avocados, olive oil, and cheese. With a solid foods list and intake, grocery shopping becomes easy and you will notice the gains in the gym and less body fat for contest preparation and that great physique. This will be from a greater dietary program as you take dieting as heavy as possible as a fierce competitor to use all options possible.
Supplements are worth looking into to add to your regiment as well. Glucosamine, calcium, and vitamin C are great options to increase your joints. Fat burners can increase your metabolism and boost your energy while doing a solid job at burning fat and keeping that lean muscle from deteriorating.
Pre-workout supplements are a great energy boost as well and can raise the level of nitric oxide in the blood, increasing the amount of weight you can lift. For that post-workout recovery and growth, whey protein is good supplement to add per day to aid in muscle mass and exercise performance, as well as a good physique from your meals and healthy calories from higher and healthier foods that you want.
Lift Smart & Stay Injury And Pain Free To Keep Working Hard
Lifting smart is often overlooked by athletes for many want to get in, get big, and get out when it comes to exercise prep. But without proper form and care you run the risk of injury which can put you out of commission and stall your workouts. Understanding the science behind a workout and what muscles to work is critical to get the most out of each workout.
This is where a trainer can come in handy for they know the ropes and can even provide exercises you may have overlooked in your research to lower your risk of injury for every exercise. This will allow you to compete due to weights lifted, what you might eat, and what you could do to get to pro level.
Rest And Recovery For Optimal Growth & Gains
Taking rest and recovery seriously is just as important for muscle growth and success in the gym as the actual workout when considering prep. By stretching, you force the fascia, tissue around the muscle, to expand allowing for more blood flow increasing muscle growth.
It is smart to stretch before and after a workout, but even during. Stretching the muscle right after an exercise puts more pressure on the fascia leading to expansion. Hydration should be front and center because with insufficient hydration, your muscles can fatigue and become compromised. Staying hydrated will give you the energy you need while giving your body that vital nutrient to sustain growth along with protein.
Wrap It All Up
Working for anything new can be hard, especially with other competitors working hard. When faced with the desire to start training for a competition, you may feel so overwhelmed that you decide against it. Take it one step at a time and focus on a first plan of attack.
With the right guidance on nutrition and workouts, mixed with supplements and recovery, you will find yourself on track to see huge gains. Have people around to support your goals and enjoy the process because when that event rolls around, you will look and feel amazing and people will notice that stellar body.
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
5 Arm Exercises To Make Your Guns Pop
Best Arm Exercise For Bigger Arms
If you’re a gym regular and still can’t build your arms, you might already know to grow your pythons takes more than doing a few curls. You need to train your biceps and triceps with a balanced approach to build symmetry and proportions.
Having muscle symmetry and the right proportions can add delusion and make your arms look bigger than they actually are. Follow the exercises mentioned in the article to make the most of your arm training.
21’s
If you haven’t tried 21’s, you have no idea what a brutal bicep pump feels like. You’ll have to drop your ego at the door before performing the 21’s as you’ll only be ab able to lift around 30-40% of your normal bicep curl weight.
For the first seven reps, lift the barbell from the bottom to the mid-way point. From the top to the bottom will be the next seven reps, and you’ll finish the set by performing seven barbell bicep curls with a full range of motion.
Floor EZ Bar Skullcrushers
Most people make the mistake of limiting their range of motion by overloading the bar while performing the barbell skullcrushers. In this exercise, you need to lie down with your back on an exercise mat and an EZ bar placed right next to the top of your head.
While keeping your elbows and upper arms parallel to each other and perpendicular to the floor, lift the barbell by extending at your elbows. Contract your tris at the top of the movement. Return to the starting position and touch the floor with the weight plates on the bar before repeating for another rep.
Arm Blaster Hammer Curls
The arm blaster is one of the most underutilized accessories in the gym. Using the arm blaster turns your normal dumbbell curls into an isolation exercise by eliminating the possibility of using momentum to lift the weights.
Performing the dumbbell hammer curls using an arm blaster will help in developing the length and peak of your guns. Make sure you squeeze your bis and tris with every rep while performing the exercises mentioned in the article.
Single Arm Cable Extensions
Unilateral exercises like the single-arm cable extensions are an incredibly effective way of fixing muscular imbalances. Performing the single-arm cable extensions can also help you achieve a better mind-muscle connection and hence a better pump.
Hold the cable in one hand with a neutral (palms facing the side) grip and the pulley should be at the highest position. With a slight bend in your back, push the cable towards the floor while maintaining your elbows in the same position. Hold and contract your tris at the bottom of the movement and repeat for the recommended reps.
Double Arm Overhead Cable Curls
Ask someone to show you their guns, and they’ll probably hit the front double biceps pose. Performing the double-arm overhead able curls can help you build the roundness, peak, and separation in your bis which can make your guns pop.
To perform the overhead curls, attach the pulley at a height where it is slightly above your shoulder level. Your upper arms should be in a straight line and parallel to the floor while you’re performing the exercise. Contract the life out of your pythons as you flex them at the front double biceps pose position.
What is your favorite arm exercise? Let us know in the comments below. Also, be sure to follow Generation Iron on Facebook, Twitter, and Instagram.
Header image courtesy of Envato Elements
Tony Huge Provides Update After Battle With COVID Delta
Tony Huge took to Instagram to provide an update on his condition following catching the COVID Delta variant.
Tony Huge is a bodybuilder and spokesperson for enhanced labs. He is a huge name in the sport in many areas and has plenty of work under his belt. On Wednesday, he took to Instagram to reveal his latest battle.
Huge revealed that he has been battling COVID for three weeks. This was not the original variant that sent the world into a pandemic, but the Delta variant that seems to be coming on strong.
“2 weeks with Covid Delta took 30lbs of my gains and almost took my life. I’m completely recovered from the virus but it’s going to take a loooooong time to recover my energy, strength, and mental performance. This is really embarrassing to me because I should be the last person that should get nailed this bad given my health and my expertise but the first thing it took was my brain power. Confusion and mental fog and low energy hit fast and I wasn’t able to treat myself properly.”
Tony Huge has conducted many experiments on himself with different anabolic steroids. He is a self-proclaimed underground scientist and this is why he has been able to do studies in different ways. Huge has made an impact on bodybuilding in many ways but his progress was slowed down by his battle with this virus.
There is no doubt that Huge will be back to normal soon enough but it shows that the virus does not discriminate. He mentioned that it will take some time to get back to where he was physically and how the virus even took a toll on his mental state.
“As my brain function comes back slowly now I’ll be able to reflect on all of it and learn and help others better. Note: I was immune to the first strain of covid. this one was definitely a mutation. I won’t be able to respond to all comments/questions but ill use them to make videos so I will end up answering all your posted questions by video over the next few weeks,” Huge continued on Instagram.
It is clear that Tony Huge will not be shy about discussing his recent battle with Covid Delta. He will be able to speak on his experiences and help others, which is something he has been interested in doing for a long time now.
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