Tag: Bodybuilding
How To Improve Lat & Pec Flexibility For Bodybuilding
Better flexibility in your lats and pecs will provide for more efficient workouts and better gains.
Our lats and pecs are two huge muscles in the body, and when it comes to our bodybuilding goals, these two muscles drive our physique and ability to seriously lift big weight. Either a pulling or pushing motion, these two muscle groups have the ability to seriously affect our output and overall range motion. Tight pecs can affect your shoulder mobility causing unwanted pain and injury and tight lats can cause back pain you just don’t need.
Let’s dive right into this because you deserve to see those gains really come to fruition. We’ll explore what flexibility is, why it matters, and the role that both your pecs and lats play when it comes to your bodybuilding goals. And of course, we’ll provide some great exercises to get you well on your way to having better flexibility.
What Is Flexibility?
Flexibility is the quality of bending easily without breaking. It is the range of motion in a joint or a group of joints to move through a complete range of motion effectively. This typically allows a movement to happen passively, thus allowing us to hold a certain stretch without any pain in that joint or the joints surrounding it. This could be anything from holding a static stretch to bending down for something or getting out of bed. Flexibility varies from person to person given the differences in muscle length and can increase with exercise and stretching (1).
Why It Matters
Improved Posture: Increasing flexibility can allow proper alignment of your body and fix imbalances.
Less Pain: By lengthening your muscles, you will alleviate pain and avoid injuries you don’t need.
Increase Strength: Your muscles will have more room to find tension, thus increasing muscle growth.
Enhance performance: Being more nimble will allow for quicker movements and better efficiency.
Benefits Of Strong, Flexible Lats
Your latissimus dorsi, or lats, are the biggest muscle in the back and spans the width of your entire back. It controls the movement of your shoulders and provides for that V-shape bodybuilders love. Your lats help maintain strength in the upper body, including your back, shoulders and arms and provides stability along with your core for better posture. Many pulling motions are enhanced with strong and flexible lats (2).
Benefits Of Strong, Flexible Pecs
Your pecs are two large muscles on both sides of your chest: the pectoralis major and the pectoralis minor. Your pectoralis major spans half of your upper chest and is comprised of two heads which attach to your upper arms. Your pectoralis minor lies beneath the pec major and helps control structures on your back side. It attaches to your core and helps pull the shoulders down and aids in breathing. Having a strong and flexible chest means better posture and better breathing which will improve exercise performance and your everyday lifestyle (3). Providing strength for big lifts and pushing motions, having a big chest is a draw for many bodybuilders to really improve confidence.
Best Exercises For Improving Flexibility In Your Lats & Pecs
Lats
Foam Rolling
Using a foam roller, lie on one side, keeping your spine neutral. Gently roll back and forth from your low back to your underarm. Stop on any spot that may be tight. Switch sides and repeat for your desired amount of reps.
Check out our list of the Best Foam Rollers here!
Wall Press
Standing a few feet from a wall, face the wall and hinge at the hips bending forward. With your palms on the wall about hip height, hold for around a minute and release. Repeat for desired number of reps.
Squat Lat Stretch
Find a fixed object, like a bar or sturdy chair. Grab the object and squat down, your feet around shoulder width apart. Relax the back and stay grounded as you lean into that squat. Go as low as possible without causing unwanted pain. Once in the bottom of the squat, your arms will be straight above your head. Breathe deep in and out as you relax deeper. Hold for a minute and release. Repeat for your desired number of reps.
Pecs
Bent Arm Wall Stretch
This will allow you to stretch both sides. Place one leg in front of the other and place the opposite arm against a wall or another fixed point. Your arm will be roughly at a 90-degree angle. Lean gently into the stretch really feeling the stretch in your pecs. Moving your arm to different heights can target other areas of your chest as well. Hold for however long you would like and switch sides, repeating the same steps.
Above The Chest Stretch
This can be done seated or standing, whatever is comfortable. Choose your position and interlock your fingers, raising your arms above your head. Move your elbows down as you squeeze your shoulder blades together. Hold for a moment and release, then continue for your desired amount of time.
Standing Chest Expansion
With your feet around hip-width apart, gently soften your knees and keep a flat back. Lace your fingers together behind your back and push your knuckles to the floor, opening your chest out and up as you do. Hold for your desired amount of time and release.
Wrap Up
Your lats and pecs are two very important muscle groups for a host of reasons. Everything from better breathing, to enhanced posture, and breathing assistance can all work to improve strength and exercise performance. On top of that, both will aid in that desired physique you want most. Flexibility in both means a better quality of life both inside and out of the gym and is important for keeping you physically healthy as you partake in those grueling workouts. These exercises will help enhance flexibility in both your pecs and lats so you see that change you want. Don’t neglect these two muscle groups and really work to get them as flexible as possible for those desired gains to show.
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
Bushman, Barbara A. (2016). “Flexibility Exercises and Performance”. (source)
Naalla, Ravikiran; Raju, Pradeep; Sharma, Mukesh; Bhattacharya, Sameek; Jha, Manoj (2019). “Technique and Outcomes of Pedicled Latissimus Dorsi Myocutaneous Flap For Oncologic Defects Around the Clavicle”. (source)
Takashima, S.; Nozoe, Masafumi; Ando, H. (2017). “Effects of posture on chest-wall configuration and motion during tidal breathing in normal men”. (source)
5 Best Exercises You Can Do at the Gym, According to Personal Trainers
These Are The Best Exercises According To Fitness Trainers
No matter who you are, where you are from, or what you do, you’ll need some guidance and coaching when you start working out. Since everyone starts at a square zero in the gym, you want to stay clear of the bro scientists and look for advice from pros with a track record.
Every fitness noob wants to know how they can jump ahead in their muscle-building conquest. While there are no shortcuts in bodybuilding, we’ve put together a list of five exercises that are endorsed by certified personal trainers to boost your muscle gain.
Push-Ups
We’re sure you’ve seen pigeon-chested people in your gym who’ve been doing all the fancy TRX, dumbbell and machine exercises but to no effect. And then there are some dudes who credit push-ups for their bulging pecs.
According to Ben Booker (Second Chance Fitness), the great thing about push-ups is that there are so many variations of the exercise that anyone can do it – no matter their experience level.
Squats
We’re sure you’re not surprised at finding the squats on this list. The squats are the king of leg exercises and have Mike Dewar of J2FIT Strength and Conditioning as their backer. the squats are a functional (multi-joint) exercise and can help with building overall strength, stamina, and conditioning.
Performing the exercises mentioned in this article with the correct form is of utmost importance. Using incorrect posture or momentum can result in an injury and keep you out of the gym for weeks.
Burpees with a Jumping Knee Tuck
If you’ve never tried the burpees before, you’re in for a surprise – a big painful surprise. Burpees are one of the major reasons why CrossFit athletes are in great shape and conditioning.
Patrick Frost (Nike Master Trainer) recommends performing the burpees with a jumping knee tuck over the vanilla version. The jumping knee tuck works the abs while the burpees give the extra metabolic push.
Cable Face-Pulls
Cable face pulls are one of the most underutilized shoulder building exercises. They can help in developing boulder shoulders as they work your medial and posterior deltoid heads.
As per Ridge Davis (Ridgid Fitness), the cable face-pulls are a great exercise for correcting rounded shoulders and poor upper-body posture. If you spend long hours looking at your phone or sitting at your computer, don’t skip these.
Deadlifts
We’ll be summing up the article with another compound lift. “The deadlift is one of the best exercises when you’re looking to build muscle and practical strength—so, basically, the two main reasons you work out,” says Mike (J2FIT).
Even better than that, though, developing the ability to handle heavy loads has been shown to boost anabolic hormone levels and increase muscle synthesis, which can help your body reach peak performance levels.
Which is your favorite exercise? Let us know in the comments below. Also, be sure to follow Generation Iron on Facebook and Twitter.
Samir Bannout: “Why Can’t A Guy Who Is 200lbs Beat Someone Who Is 250lbs?”
Samir Bannout believes there are “a lot of things that need to be adjusted” in pro bodybuilding moving forward. Samir Bannout is a pro bodybuilder and a Mr. Olympia champion from a far different era. A perfect example of this is the fact that Banout won the Olympia weight in at only 196 pounds. In…
These Are The Most Underrated Gym Exercises
Underutilized Exercises That Need To Try Today
No two exercises are created equal. Some exercises have gained a cult following and most people choose them over all the other options. There are some lifts which aren’t widely popular but can give you incredible results.
You should give these lifts a try as adding variety to your workouts can ignite growth by shocking your muscles. Warning – these exercises might look easy but will leave you on your knees by the end of the workout.
Rolling Barbell Chest Flyes
For this exercise, you’ll need two barbells. You need to place a 45lb plate at both the ends of the barbells. Get in position by placing the barbells at your sides so that they’re parallel to each other.
Slowly roll out the barbell mimicking the motion of dumbbell flyes. Extend your arms until your chest is a couple of inches off the floor. Return to the starting position by bringing the barbells close together and squeeze your pecs at the top of the movement.
Inverted Rows
Contrary to popular belief, you don’t always need to use weights to train your muscles optimally. The inverted rows train your lats, mid and upper back. You could perform this exercise in a squat rack, smith machine or with TRX straps.
Most people make the mistake of using momentum while performing the exercise. You need to be in total control throughout the movement and need to lift and lower your body at the same speed.
Zotterman Curls
Zotterman curls are a complete arm builder and you’ll hardly see anyone every performing this lift. This exercise should be a part of your arsenal as it trains both the heads of your biceps and your forearms.
At the start of the exercise, your palms should be facing each other. Curl the dumbbells as you raise them to your shoulders. Rotate your wrists to a pronated grip as you lower the weights to the starting position.
Bodyweight Extensions
The bodyweight extensions might look easy but your triceps will be asking for mercy by the end of the exercise. You can use a fixed barbell or a bench, and the height of the surface will depend on your experience level.
Grab a barbell with a shoulder wide grip and get in a push-up position. Slowly lower your body towards the barbell by bending at your elbows. The exercise should feel like the skullcrushers but instead of a barbell, you’ll be using your bodyweight.
Sissy Squats
Do not let the name fool you. There is nothing sissy about this movement. The teardrop in the quads can be one of the most stubborn muscles to develop. Sissy squats are a brutal exercise that can help in accentuating the conditioning of your quads.
Stand with your heels elevated shoulder-width apart. Slightly bend backwards creating a straight line with your body from your knees to your neck. Begin to lean your body backward as you bend at the knees going as low as you can without losing balance. Return to the starting position and repeat for the recommended reps.
How many of the exercises mentioned above have you tried? Let us know in the comments below. Also, be sure to follow Generation Iron on Facebook and Twitter.
Zane Watson: “2020 Was The Best Judged Olympia I’ve Ever Watched”
Zane Watson talks about the results of the Mr. Olympia 2020 compared to previous years. When it comes to bodybuilding, especially the Mr. Olympia, everyone has their own opinion of who should have won. When enough people agree and speak up about it – that can create genuine controversy. Victor Martinez vs Jay Cutler at…
Mike O’Hearn Answers: Does Having A Child Change Your Bodybuilding Lifestyle?
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Mike O’Hearn talks about having a child and how that affected his rigorous bodybuilding lifestyle and schedule.
In 2019, Mike O’Hearn became a father and introduced the world to his son Titan. O’Hearn is a bodybuilder known for his insanely rigorous schedule. He would wake up to train at 4am every single day and has stayed committed to that schedule for the past few decades. A child is a big commitment – and one that changes a person’s life forever. So how does that affect the demands of bodybuilding? In our latest GI Exclusive interview, Mike O’Hearn details his personal experience on how having a child changed his bodybuilding lifestyle.
There’s no doubt that having a child is a massive commitment. It changes the parents’ lives forever. Especially in the early years, a child is in constant need of supervision, it adds a lot to financial demands, and starts forcing you to think beyond yourself. A bodybuilder lifestyle, on the other hand, is one that requires a certain level of selfish focus. It also requires a great deal of commitment.
Mike O’Hearn is a bodybuilder who exemplifies the ultimate bodybuilding dedication. He has stuck to an extremely rigorous schedule for training and dieting for nearly four decades. Those who know him well claim that he has never stumbled and always stayed on point. So did having a child throw a wrench into his four decade long dedication?
Mike O’Hearn admits that he needed to start changing up his schedule in order to meet the needs of raising a son. But he’s also lucky in that he owns his own gym and has built a successful life that allows for him to be more flexible. Despite now having to dedicate time to loving and raising a child – he still makes sure to stick to his bodybuilding plans. In fact, he claims to have put on even more muscle over the past year.
This is in large part due to the pandemic as well. Just a year after Mike O’Hearn’s son was born, COVID-19 shut down the United States and most of the world. This meant that one aspect of O’Hearn’s life was put on pause. There were no more public speaking arrangements or guest posings. This allowed him to have his first ever “off season” in a very long time.
Mike O’Hearn is always dedicated to staying in lean shape for guest posings throughout the year. Between the pandemic and having a son – he’s had more time to focus on recovering and bulking up a bit more. He’s now preparing for his first string of guest posing events in over a year. He’s excited because he in fact thinks his physique has improved.
It’s often a common held believe that having a child means putting your other passions on hold. But Mike O’Hearn seems to buck this trend and prove that notion wrong. It of course requires incredible will power – but since bodybuilding is a passion for him – that dedication is fun. In the same way others might want to play video games or go out for drinks – Mike O’Hearn looks forward to training and focusing on his health.
You can watch Mike O’Hearn go into more detail about having a son and his new bodybuilding lifestyle in our latest GI Exclusive interview segment above!
Benefits Of Hip Thrusts And Why Bodybuilders Should Do Them
This exercise can enhance strength while also providing for great support and increased performance.
For those looking to build serious size and strength in their behind, the hip thrust exercise is definitely one to consider putting into your workout regimen. This glute exercise is designed to improve strength, speed, and power by working to get your hips in a solid and stable place for increased training and performance. Since your glutes are one of the more powerful muscles in the body, an undeveloped glute muscle can really hurt all of your goals. Weak glutes and unstable hips will seriously affect many lifts, especially the big three powerlifts we all so desperately want to put up big weight on.
With the goal of building lower body strength and muscle, hip thrusts will tone your lower half as well as serving as a highly beneficial exercise for aesthetic and performance. The glutes play a role in everything we do, so what would be the point in neglecting them? Even if you aren’t going for that big butt to show off, it is still important to know that weak glutes are hurting all those other lifts you want to see progress with.
Let’s dive into hip thrusts, a great glute exercise designed for strength, speed, and power. We’ll take a look at muscles worked, the benefits of this exercise, and how to perform it, as well the differences between the glute bridge and hip thrust exercises. Knowing just what to do to increase your training and performance is one step closer to attaining that beastly strength you want to have.
Muscles Worked With Hip Thrusts
The main muscles worked with the hip thrust are your gluteus maximus and gluteus medius. But virtually all of your lower body muscles are worked from your quads, hamstrings, and hips, as well as your core, which serves a pivotal role in providing great balance and support (1).
Benefits Of Hip Thrusts
Hip thrusts provide a host of benefits that will serve you well in terms of increasing strength, speed, and power. After hearing what hip thrusts can do for you, you will most certainly want this in your workout routine.
Hip thrusts benefits include:
Better lower body lifts: By strengthening your legs and core, big lifts like the squat and deadlift will improve and those personal records will really start to show (2).
Increase power: Provide more explosiveness with stronger, more stable hips for better jumping and launching ability.
Enhance speed: With more power, your speed will greatly increase, especially the initial burst. This is great for sport specific movements.
Promote stability: More solid hips will promote stability by keeping you more grounded and solid with form to avoid any unwanted pain and injury (3).
More toned behind: The more you enhance your hip thrust, the more toned your glutes will be adding to your overall aesthetic.
How To Perform The Hip Thrust Exercise
Here are the steps to follow to perform a proper hip thrust:
Choose an elevated surface, most likely a bench and rest your back against it. Your feet will be flat on the ground and your knees bent upwards. Your back will be resting on the bench just between your mid-back and shoulder blades. With your chin, drive through your feet until your quads are parallel to the floor. Your legs will be at a 90-degree angle. Squeeze your glutes at the top, hold for a moment, and return to the starting position.
When looking to add weight to this exercise, rest a barbell with your desired amount of weight across your lap. Perform the same motions as above, only this time you will really feel the weight as you drive through the hips.
Difference Between Hip Thrust & Glute Bridge
Another common exercise performed to enhance glute strength is the glute bridge. The glute bridge is very similar to the hip thrust only you lie on the ground as opposed to being elevated on a bench. Typically used as a bodyweight exercise for warming up, the glute bridge is also a solid exercise to consider adding into your routine (4).
While both may be great exercises for enhancing your training and performance, each has its own respective benefits for you. The glute bridge is a great warm-up exercise while the hip thrust will really enhance strength and mobility given its greater range of motion. The glute bridge is a good exercise for those without equipment but if you have access to a bench and a barbell, plus some weights to throw on the ends, the hip thrust is a better exercise for building strength, speed, and power. Since you are moving with a greater range of motion, your muscles are worked to a greater degree thus increases time under tension and greater working of those muscle fibers.
All in all, both exercises are awesome to perform and both should be included in your routine. Either as a warm-up or strength builder, you can reap the benefits of both to seriously enhance training and performance.
Wrap Up
Hip thrusts for bodybuilders are a great exercise to include in your routine for they really work to enhance strength, speed, and power, all things you want to see in your training and performance. Whether its for increasing those big lifts, providing better balance and posture for a solid lifestyle, or working on toning for that stellar aesthetic, the benefits of hip thrust should not be overlooked. The option to use weight or not is completely up to you, but if you have access, a barbell can enhance those gains even more. In addition to hip thrusts, pairing them with a glute bridge exercise can double your gains and improve your confidence. Don’t neglect your glutes for they are vital to your health and fitness and really work with hip thrusts to see what this exercise can do for you today.
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
Neto, Walter; Vieira, Thais; Gama, Eliane (2019). “Barbell Hip Thrust, Muscular Activation and Performance: A Systematic Review”. (source)
Bird, Stephen; Barrington-Higgs, Benjamin (2010). “Exploring the Deadlift”. (source)
Holcomb, William R.; Miller, Michael G.; Rubley, Mack D. (2012). “Importance of Comprehensive Hip Strengthening”. (source)
Tobey, Kelcy; Mike, Jonathan (2018). “Single-Leg Glute Bridge”. (source)
6 Ways To Improve Your Mind-Muscle Connection
Improve Your Mind-Muscle Connection With These Steps
The mind-muscle connection is the difference between just going through the movements and establishing a connection with your muscles. The Governator, Arnold, brought the concept into the limelight in the classic documentary, Pumping Iron.
While performing an exercise, you should have a laser focus on your working muscle. Having a good mind-muscle connection will help you get an incredible pump and annihilate your muscles.
Slow Down The Movement
Many people make the mistake of rushing through their reps. Going through the motions for the sake of it isn’t going to do you any good. You can significantly improve your mind-muscle connection by slowing down the reps.
Arnold didn’t train his muscle, he became the muscle. Your entire focus should be on your muscles while performing an exercise. You can try taking two seconds on the concentric, two seconds on the eccentric movement and a second at the top and bottom to improve your mind-muscle connection.
Warm-Up Before Training
Some people jump into their workouts as soon as they reach the gym. You should allow your body enough time to warm-up and get ready for the exercises. One of the best ways to warm-up for resistance training is to stretch out your muscles and warm up the joints.
Other than priming your muscles for your workout, warming up before training helps in circulating blood to the muscles. Warming-up before training can help you experience a better mind-muscle connection.
Use Isolation Exercises
It can be harder to establish a mind-muscle connection while performing compound movements as compared to isolation exercises. As bodybuilders, we are pump chasers. A pump is when blood rushes into the working muscle and expands it. The blood takes the essential nutrients for growth to the muscle fibers.
If you don’t feel a pump while performing compound (multi-joint) movements, try doing isolation (single joint) lifts. For example, instead of performing the barbell bench press, prefer the hammer strength press or a chest press machine.
Hold and Contract At The Top and Bottom
Holding and contracting your muscles at the top and bottom of the movement can be incredibly effective in inducing a pump by establishing a mind-muscle connection. A mind-muscle connection and pump are inter-connected.
Hold a rep for a couple of seconds and squeeze the living hell out of your muscles at the contraction point to help ignite new muscle growth. You should also consider user lighter weights and focusing on your muscles if you’re not able to set-up a mind-muscle connection.
Have Your Training Partner Tap Your Working Muscle
A lack of mind-muscle connection can be overcome by actively engaging your muscles while performing an exercise. As an example, while performing the tricep cable pressdowns, ask your training partner to tap on your tris while you perform the required number of repetitions.
The external tapping by the spotter will send signals to your mind and force it to connect with your muscles. The tapping should be gentle and continuous following a pattern. You shouldn’t be disturbed or rocked back and forth by the tapping.
Pose Between Sets
Most people unknowingly lose their mind-muscle connection between sets while they are resting. Some of them either start chatting or using their phones and break out of the workout “zone”.
Posing between sets is the best way to maintain or establish a mind-muscle connection. Contract your working muscles as hard as you can, and you’ll feel the mind-muscle connection and pump in your sets.
Header image courtesy of Envato Elements
What do you do for better muscle pumps? Let us know in the comments below. Also, be sure to follow Generation Iron on Facebook, Twitter, and Instagram.
IFBB Omaha Pro 2021 Results
A complete breakdown of the IFBB Omaha Pro 2021 results.
This weekend held the IFBB Omaha Pro 2021 on July 10 in Omaha, Nebraska. The even included three women’s divisions including Women’s Bodybuilding, Women’s Physique, and Bikini. In the highlight of the competition, Michaela Aycock won the Women’s Bodybuilding division. Read on for a full breakdown of the Omaha Pro 2021 results.
The GI Team is here to provide top news and original content for the new generation. The generation of bodybuilders who are pushing the sport to bigger and better places. Join The Movement. Become a part of Generation Iron!
Golden Era Lifts: 5 Exercises From The Iconic Era You Need To Try
5 Exercises From The Golden Era of Bodybuilding That You Need To Try
Many physique aesthetic fans will tell you the golden era of bodybuilding was the best time for the sport. They might be right as the kind of symmetry and conditioning the bodybuilders had in the golden era are almost non-existent now.
The quality of muscle and shape in those days was a result of some lifts which were the favorites of the bodybuilders. With time and introduction of new equipment, the golden era exercises have almost been forgotten.
Concentration Curls
The concentration curls turned into an iconic exercise after Arnold Schwarzenegger was seen performing them in the classic documentary, Pumping Iron. The concentration curls are an isolation exercise which works the peak of the bicep.
There are many variations of the concentration curls. If you’re a beginner, you should perform the exercise while sitting on a chair or a bench. Bend over and place your right elbow on the inside of your right knee while holding a dumbbell in your right hand.
Without swinging your arm, curl the dumbbell by flexing at your elbow. Keep the eccentric motion of the exercise slow and controlled. Switch to the left arm after completing the recommended repetitions on the right side.
Cross-Bench Dumbbell Pullovers
Cross-bench dumbbell pullovers can help you better isolate your lats by letting you drop your hips below the level of the flat bench. Lie down across a flat bench and place your upper back on the bench while holding a dumbbell with both your hands over your chest.
While keeping your elbows and lower body locked in place, take the dumbbell towards the floor. You should feel a contraction in your lats at the bottom of the movement. Bring the dumbbell back to the starting position and repeat for the recommended reps.
Sissy Squats
Sissy squats are an incredibly effective exercise when it comes to building the teardrop in your quads. With the advancement in training machines, sissy squats have unfortunately lost their charm amongst the Gen-X lifters.
Hold onto a machine or a column with one arm as you get in position to perform the sissy squats. Squat down while leaning your torso back so all the stress is on your quads. Always keep your hips forward while performing the exercise.
If you’re doing the sissy squats correctly, you won’t need any additional resistance. In case you do need to use weight, you can hold a weight plate in front of your chest with your free arm.
T-Bar Rows
The T-Bar rows are one of the most brutal back exercises which have been wiped out of the modern exercise guides. There are only a few other back exercises which can build the thickness in your back like the good old T-bar rows.
If you don’t have access to a T-Bar rows machine at your gym, you can use a barbell by putting one end of the barbell in a corner so it doesn’t move while you perform the exercise. Make sure you maintain an arch in your back while performing the exercise.
Forearm Roller
Most people treat their forearm workouts like accessory work and train them if they have some time to spare after their workouts. The golden era bodybuilders considered symmetry and muscle proportions to be the most important aspect of the sport and gave equal importance to all their muscle groups.
The forearm roller is one of the easiest exercises to perform but will leave you with a nasty forearm pump. While keeping your arms fully extended, raise the weight by rolling the bar until the weight reaches the top. Slowly unroll until the weight reaches the starting position and repeat for the recommended repetitions.
Header image courtesy of Envato Elements
Who is your favorite golden era bodybuilder? Let us know in the comments below. Also, be sure to follow Generation Iron on Facebook, Twitter, and Instagram.
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