Tag: Bodybuilding
Gunter Schlierkamp: The Biggest Reason Lee Haney Should Be Considered Greatest Of All Time
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Gunter Schlierkamp goes into great detail as to why he believes Lee Haney is the undisputed greatest bodybuilder of all time.
There are only two people who earned the world record of most Mr. Olympia wins. Lee Haney and Ronnie Coleman have yet to be matched in the years since their bodybuilding careers. But for the most part, it seems history has favored Ronnie Coleman of the two. He is often considered the greatest bodybuilder to ever live. This is due to his unfathomable mass monster size. A size that still has not been matched to this day. In our latest GI Exclusive interview, Gunter Schlierkamp explains why Lee Haney, and not Ronnie Coleman, is the undisputed greatest bodybuilder of all time.
Gunter Schlierkamp is an old school kind of guy. That becomes clear in the beginning of our latest interview segment. We discuss bodybuilding’s popularity in mainstream culture and how the internet influenced it. Schlierkamp goes into detail as to why he feels something has been lost in all the technological change.
There are too many options for things and consumers seem to favor cheaper items over high quality items. It’s a quantity not quality world. He finds this to affect bodybuilding itself. It’s evident in the supplements people buy, the influencers people follow, and the number of divisions the sport now has.
So it makes sense that Gunter Schlierkamp considers Lee Haney his favorite bodybuilder of all time. Haney was the first bodybuilder to achieve a world record eight Mr. Olympia wins. This was later matched by Ronnie Coleman. Often times, Coleman gets more of the spotlight. This is due to his inhuman physique that would make Haney look small in comparison.
But Gunter Schlierkamp has very good reasons for favoring Lee Haney as the greatest of all time. Side note – he also puts Ronnie Coleman in his top five, just one notch behind Haney. We asked Schlierkamp why he felt Haney is the ultimate best bodybuilder of all time. In a refreshing move, he gave a very detailed answer. The answer is so convincing – that it might perhaps cause others to pause and reconsider their own “best of” list.
Gunter Schlierkamp first defines what, in his opinion, makes a bodybuilder the best. Who did it and was the most dominant at the end, who is still healthy today, and who did it the right way. These may seem like vague terms – but what he’s talking about here is the past, present, and future of a bodybuilding icon.
Lee Haney was the first to change the game of bodybuilding. He was the first to win eight Mr. Olympia competitions. Schlierkamp also believes that Haney could have won more if he hadn’t decided to retire. And that’s exactly the point, Haney went out on top instead of slowly dwindling down into a has-been. This is rare in the bodybuilding world.
Gunter Schlierkamp also points out the Lee Haney is healthy and active in his twilight years after bodybuilding. Ronnie Coleman, on the other hand, has had a massive amount of health issues – very possibly due to how hard he pushed his body. We covered it extensively in our documentary film Ronnie Coleman: The King.
Lastly, Gunter Schlierkamp believes that Lee Haney “did it right.” Meaning that he knew his own limitations, knew how to keep his achievements as healthy as possible, and still changed the game in memorable way. It’s the reason we still talk to him today. Perhaps by today’s standards, if you simply compare physique to physique – you would be more impressed by a mammoth like Ronnie Coleman. Again, Coleman’s achievements are incredible. But for Schlierkamp – Haney gets a notch above for doing everything perfectly right.
You can watch Gunter Schlierkamp go into full detail about Lee Haney in our latest GI Exclusive interview segment above!
Building Strength With The Rack Pull
Partial Reps for Strength, Size, and Performance
The rack pull is a variation of the deadlift which involves restricting the range of motion by starting with the barbell on the racks rather than pulling from the floor.
The exercise is commonly used for improving pulling ability and for building strength in many posterior muscles such as the glutes, traps, and lats.
The rack pull is an excellent choice for beginners as it teaches the performer the correct position for a deadlift and perfects the hip hinge movement.
This article will show you how to rack pull effectively, review the benefits of the exercise and provide a variety of rack pull progressions and alternatives.
Performing the Rack Pull in 3 Simple Steps
If executed correctly, the rack pull is a fantastic posterior chain developer. However, performing it with poor technique or with an excessively heavy load can lead to ineffective movement and injury.
To perform the perfect rack pull, follow the below 3 steps.
Step 1
Start by adjusting the pins on the squat rack or lifting cage so that the bar is off the floor. Ideally, you want to start with the bar at your lockout sticking point.
If this point is above the knee, align the bar with the lower thigh; if it is beneath the knee, drop the pins so that the bar starts slightly under the knee.
Once you have determined the right height, stick with it. Look to add weight to the bar to increase the challenge of the exercise rather than dropping the pins to increase the range of motion.
Step 2
Assume the same stance and grip that you would normally use in a full deadlift. If you’ve never conventionally deadlifted before, start with feet under the hips and hands at shoulder-width on the bar.
Before you lift the bar off the rack, it is crucial that you engage the lats, rhomboids, and abdominals in order to keep the bar close to the body and simultaneously protect the spine.
Therefore, squeeze these muscles as tightly as possible and take a deep breath before you lift. Instead of focusing on simply picking up the bar, concentrate on driving the feet through the floor.
As the bar rises, concentrate on a powerful hip drive at the top of the movement. The rack pull is designed to load the hips to a greater degree than a conventional deadlift.
Step 3
Once you have risen up and are standing fully upright, maintain tension through the trunk muscles and hold the bar in place for a second before returning it to the pins.
This will not only help to develop neuromuscular control and core activation, but it may also have a positive impact on grip strength.
If you want to develop your grip strength even further, consider holding this phase for even longer.
Once the hold has been completed, reverse the movement by pushing the hips backward and drop the bar back to the pins.
The Benefits Of The Rack Pull
This section will focus on a number of benefits associated with regularly performing the rack pull and highlight why exactly it is such an effective exercise.
1) Enhancing Pulling Capacity
As reflected on the rack pull is an excellent developer of pulling strength, grip strength, and neuromuscular control.
In addition, a range of rack pull variations exist, such as conventional, sumo & trap bar, which can be used in order to accelerate gains further.
The rack pull is a superb addition to any deadlifting program as it effectively loads the glutes, back & traps to bring about changes in muscle strength & size as well as developing grip strength.
A combination of these things can lead to improved performance with the deadlift.
2) Reduced Lumbar Loading
The rack pull tends to place less stress on the lower spine; this is because the trunk tends to be slightly more vertical in the rack pull than during the conventional deadlift.
This alteration in trunk orientation places less stress on the spinal erectors and lumbar (lower) spine – this is also the case with the sumo deadlift (1).
While it is important that the lower back is targeted frequently in order to enhance strength, performance and general health (2), there are occasions where you may want to use the rack pull.
For example, with all training, it is necessary to decrease training volume at times to allow the body to optimally recover and adapt.
In preparation for an event or competition, there may also be a need to reduce lower back loading yet still work with heavy weights to ensure that you are suitably prepared.
3) Trapezius and Back Development
As mentioned, a rack pull is simply the top portion of the deadlift which involves a limited range of motion. Because of this, heavier weight can be lifted and demand increased.
The rack pull works a range of posterior chain exercises – in particular, the trapezius and back muscles (including the lats, rhomboids, and spinal erectors).
Because the trunk is slightly more upright, the glutes, hamstrings, and quads are not as heavily recruited as they are in a full deadlift; as a result, the traps and back muscles are subject to more stress.
When a great amount of mechanical tension is placed on muscles, the muscles may increase in size (3). Therefore, rack pulls can efficiently develop trap and back size & strength.
4) Building Grip Strength
For many lifters, grip strength can prove problematic – especially when it comes to heavy deadlifts.
As reflected on the rack pull is a great choice for improving grip strength. Once again, the limited range in the pull allows for more weight to be lifted which increases the need for a strong grip.
With regular training at supramaximal loads, neurological and strength changes will occur thus facilitating an improvement in overall grip strength.
Building grip strength will more effectively ready you for heavy deadlifts and can even contribute towards maintaining a neutral spine throughout the course of the exercise.
Rack Pull Variations
There may be times in your training where you must either regress, progress or find an alternative.
Below you will find a variety of rack pull progressions and alternatives to match your training goals, needs, and experiences.
Progressions:
Reverse Band Rack Pulls
This progression will allow you to lift an even greater load through the use of a strong resistance band attached from an overhead point and around the bar.
The band will initially assist in lifting the bar from the pins, however, as the bar rises up this assistance decreases which forces the lifter to generate maximal power.
Rack Pull with Accommodating Resistance
Accommodating resistance in the form of chains and bands can increase the challenge of the rack pull and enhance lower back activation (4).
Using accommodating resistance increases the need for maximal force production throughout the entirety of the exercise which can bring about significant changes in strength.
Fat Bar Rack Pulls
For those who struggle with grip strength, a fat bar (or axle bar) may be a useful tool. The thicker diameter makes the bar harder to grip thus facilitating improvements in grip strength.
Isometric Rack Pulls
For the isometric pull, place the bar underneath the pins (not on top). The idea with this exercise is to pull the bar upward until it makes contact with the bottom side of the pins.
The lifter should pull as hard as possible at this point while maintaining maximal muscular engagement. Isometric exercises can help to build strength and enhance neuromuscular control.
Alternatives:
Trap Bar & Sumo Deadlift
As reflected on the rack pull places the trunk in a more upright position than the conventional deadlift. The trap bar and sumo deadlift likewise place the trunk in this position.
As with the rack pull, some individuals find that it is possible to lift supramaximal loads with the trap bar and therefore may experience greater strength and size gains.
In a similar way, the sumo deadlift has a shorter range than a conventional deadlift due to the wide stance that is assumed. Therefore, this may also allow for significant weight to be lifted.
Lastly, the sumo deadlift makes the perfect exercise choice for those who are struggling with strength or movement issues.
Deadlift from Blocks
The bar does not have to be placed on the pins in order to perform a rack pull – elevating the bar by placing it on blocks does the same job.
In general, the demands placed on the body while deadlifting from the blocks are similar to pulling from the rack. Both use a restricted range of motion which may help you move beyond any sticking point.
Final Word
For accelerating the rate of posterior chain and grip development, the rack pull should be considered due to the restricted range of motion, muscle activation, and supramaximal loads.
The exercise can prove to be useful for the majority of lifters however, it may be particularly useful for beginners, those who are working around restrictions and for those who have reached a strength plateau.
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-Cholewa, Jason M.; Atalag, Ozan; Zinchenko, Anastasia; Johnson, Kelly; Henselmans, Menno (2019-9). “Anthropometrical Determinants of Deadlift Variant Performance”. Journal of Sports Science & Medicine. 18 (3): 448. PMID 31427866.
2-Schellenberg, Florian; Taylor, William R.; Lorenzetti, Silvio (2017). “Towards evidence based strength training: a comparison of muscle forces during deadlifts, goodmornings and split squats”. BMC Sports Science, Medicine and Rehabilitation. 9. doi:10.1186/s13102-017-0077-x. PMID 28725437.
3-pubmeddev; BJ, Schoenfeld. “The mechanisms of muscle hypertrophy and their application to resistance training. – PubMed – NCBI”. www.ncbi.nlm.nih.gov.
4-Andersen, Vidar; Fimland, Marius S.; Mo, Dag-Andrè; Iversen, Vegard M.; Larsen, Tommy M.; Solheim, Fredrik; Saeterbakken, Atle H. (2019). “Electromyographic comparison of the barbell deadlift using constant versus variable resistance in healthy, trained men”. PLoS ONE. 14 (1). doi:10.1371/journal.pone.0211021. PMID 30668589.
Reasons Why Your Workout Program Sucks
Why Your Training Program Doesn’t Work
Ask around in your gym if people are satisfied with their workout program and results, and chances are most of them will tell you they can’t seem to make any gains. Many people follow the same vanilla workout program which isn’t any good.
Some people also underestimate the value of the right training program and are happy wasting their time following unscientific workout routines. If you don’t see any positive changes in your physique, you have come to the right place.
Doesn’t Follow A Balanced Approach
For a training program to be effective, it should have the right balance of different training principles. Your workout should maintain a balance between isolation and compound lifts, and volume and intensity. Depriving your body of any aspect can lead to a muscular imbalance.
Some people follow a workout which only has free weight exercises or doesn’t have any cardio included. In a balanced workout program, we look at our body with a broader perspective and work on the muscular, cardiovascular and central nervous system conditioning.
The Training Program Isn’t Personalized
Most people when they get a gym membership either start a generic training program or a program which isn’t suited for their level or goals. Following a generic workout program is like going to college and sitting for random classes which aren’t of your field.
While you might learn some things out of those classes, they will not help you in passing in your own subjects. If you want to succeed in the gym, you need to build your own training routine as per your goals.
If you can’t design your own training program, get the help of a professional. You also need to plan your training around your life. If you have an important life event coming, you might have to change your workout program to accommodate for the missed sessions or the extra calories you might consume. Keep all the variables in mind while selecting a training program.
No Scope For Adjustment With Progress
Many people follow the same program forever. They make no changes when they see the development or when there is no progress. After a period of time, your body gets used to your workouts and you need to make modifications to keep the muscles growing.
If you’re a beginner, you will need to upgrade your training program after 12-20 weeks of following the starter program. The fact that you need to constantly adjust your training program as per your progress stays true for intermediate and pro lifters alike.
Showing loyalty to the beginner’s program will keep you glued to the level. Monogamy shouldn’t be applied to training programs. You should always be on the lookout to upgrade your workout routine and take it to the next level.
Does Not Include Any Advanced Training Techniques
Using advanced training techniques are one of the key aspects of showing constant progress. You need to perform new exercises and techniques to constantly shock your muscles into growing.
Advanced training techniques like supersets, drop sets, intraset stretching, etc. should be a part of your workouts. Pull one of the techniques out of your exercise arsenal in every workout to ignite new muscle growth.
Header image courtesy of Envato Elements
How often do you change your workout program?
Let us know in the comments below. Also, be sure to follow Generation Iron on Facebook and Twitter.
George Farah’s Honest Opinion On Phil Heath’s Olympia 2020 Comeback
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George Farah: “They put Phil Heath exactly where he belonged.”
Not too long ago, Phil Heath was the dominant champion with seven Mr. Olympia titles under his belt. He seemed unstoppable and many believed he would match, if not surpass, the 8x Olympia record set by both Ronnie Coleman and Lee Haney. In the end, this didn’t happen. Heath was dethroned in 2018 by Shaun Rhoden. He then took a year off. Many thought he may never return.
But with a sudden burst of excitement, Phil Heath announced he would make his comeback just one year later in 2020. He seemed more confident than ever and was laser focused on matching Ronnie Coleman’s and Lee Haney’s eight title wins. The drama was set. It seemed to be the ultimate comeback story. Except it wasn’t. Instead, Phil Heath seemed plagued by the same problems he held in 2018. He ultimately placed third at the Olympia 2020. In our latest GI Exclusive interview, we turn to legendary trainer George Farah for his honest opinion on Phil Heath’s comeback physique.
George Farah has been behind some of the most legendary pro bodybuilders in history. His name is known for a reason. He is noted as one of the most legendary bodybuilding coaches in the history of the sport. A bodybuilding coach that had the magic touch. That’s why we asked him for his honest analysis of Phil Heath’s physique during the 2020 Mr. Olympia. Was he better than his 2018 performance and simply outmatched by young blood? Or was he missing the mark in terms of expectations?
George Farah felt a little disappointed by the physique we ultimately saw on Phil Heath. this was largely due to the perceived rejuvenated energy of Phil Heath leading into the show. He seemed rested after a year off and ready to bring a physique more matched to his prime years. Perhaps it was just the narrative that drummed up excitement – but Farah truly believed we would see Phil Heath back in pitch perfect form.
George Farah didn’t see that on stage. Instead, he believes that Phil Heath still had the same problems he suffered from in 2018. Not only that, but his stomach, in Farah’s opinion, looked worse than ever before.
“It’s a little disappointing. Honestly, I can say I’m a little disappointed because… the way he talked I was like, ‘Oh my god this is going to be his show.’ He really made us all believe he is right on the money. And Phil never said anything like that and he didn’t deliver, you know? But then as soon as he came out I was like, ‘Oh my god his stomach is worse.’ He didn’t even not fix it. It looked worse.”
Farah made a point to mention that Heath is still one of the greatest of modern bodybuilding. In fact, his physique was still impressive compared to most on stage. That’s why ultimately, George Farah 100% agrees with the final score given to Heath.
“And I love Phil as a person. I’m just saying as a bodybuilder, they placed him exactly where he belonged. That’s why I feel… because he deserves some respect. Because he still ahs one of the best double biceps, glutes were in, striated hamstring, everything. But that stomach man. It just took a lot off his brilliance.”
It’s commonly known at this point that Phil Heath was dealing with a few surgeries over the years that was affecting his ability to bring in his stomach. Some fans even noticed a difference in the symmetry of his abs due to the surgery. Unfortunately, it seemed as if Phil’s prime was behind him. That is, unless he can bring out something shocking the next time he competes – if he decided to return again.
You can watch George Farah’s full comments on Phil Heath’s Olympia 2020 physique in our latest GI Exclusive interview segment above.
2021 IFBB Puerto Rico Pro Competitor List and Preview
The 2021 Puerto Pro competitors list has been revealed.
This weekend’s Puerto Pro will showcase some of the best of the best in the IFBB. The Men’s Open Bodybuilding division features some of the top pros in the game today. Competitors have a great chance to showcase their abilities and physiques at this Olympia qualifier.
Akim Williams vs Hassan Mostafa
Akim Williams in particular has a great opportunity here. Williams has been showcasing a pretty incredible physique in the off season. With competitors like Hassan Mostafa ready to battle for a spot at the Olympia, Williams will have his hands full.
Hassan Mostafa may have fallen short in the previous two competitions, but his willingness and determination is pushing him forward. Akim Williams will have to be diligent if he hopes to secure his position at the Olympia.
Competitor List
With ten divisions competing at this show, a great deal of athletes will be battling to earn their ticket to the Olympia. Below is the full competitors list for the 2021 Puerto Rico Pro.
Men’s Open
Eddie Bracamontes (US)
Jamie Christian-Johal (United Kingdom)
Camilo Diaz (US)
Dorian Haywood US)
Theo Leguerrier (France)
William Martins (Brazil)
Hassan Mostafa (Egypt)
Andrea Muzi (Italy)
Andrea Presti (Italy)
Mohamed Shaaban (US)
Robin Strand (Canada)
Akim Williams (US)
212 Division
Piotr Borecki (Poland)
Gaetano Cisternino Jr. (US)
Isaiah Hawthorne (US)
Boas Henrique Oliveira (Brazil)
Robert Taylor (United Kingdom)
Classic Physique
Sam Adiki (US)
Neil Currey (United Kingdom)
Christopher Hunte (US)
Gregory Kerr (US)
John Small (US)
Herbert Surita (Puerto Rico)
Men’s Physique
Todd Love Ball Jr. (US)
Alessandro Cavagnola (Italy)
Dani Dal (US)
Raynor Ferguson (US)
Anthony Gilkes (US)
Alex Hessam (US)
Mehdi Kabbadj (US)
Luis Leon (Costa Rica)
Diogo Montenegro (Brazil)
Alan Olvera (US)
Darrell Rabess (United Kingdom)
Victor Ramirez (Costa Rica)
Ramses Rams (Spain)
Scott Schulze (US)
Franklin Turner (US)
Eric Wildberger (Brazil)
Women’s Bodybuilding
Nadia Capotosto (Italy)
Susanna Jacobs (US)
Jennifer Sweeney (US)
Fitness Division
Anna Chism (US)
Debbie Fowler (US)
Tamara Vahn (Canada)
Derina Wilson (US)
Figure Division
Jessica Belt (US)
Luana Carparelli (Italy)
Theresa Dekker-Buie (US)
Analia Galeano (Argentina)
Jacquelyn Hurry (US)
Jennifer Iritano (US)
Desiree Jackson (US)
Karrie Kallbach (US)
Kristen McGregor (Jamaica)
Samantha Mills (US)
Brittanie Molina (US)
Jessica Reyes Padilla (Puerto Rico)
Danielle Rose (US)
Lauren Roussel (US)
Laura Saccomoni (Paraguay)
Erin Thomson (Scotland)
Sheena Wilson (US)
Bikini Divison
Elisangela Angell (Brazil)
Milena Bonio (United Kingdom)
Dulce Cristal Lopez Castellanos (US)
Mayra Yudith Rocha Hernandez (Mexico)
Lauren Huddleston (US)
Maria Julia Lemos (Brazil)
Ottavia Mazza (Italy)
Abbi Gaetano (US)
Shelby Pierce (US)
Stella Roberts (US)
Alexandria Ross (US)
Cristane Silveira (Brazil)
Whitney Spence (US)
Francesca Stocia (Italy)
Women’s Physique
Rachel Aronson (US)
Cindy Baggelaar-Reyes (US)
Christina Bitner (US)
Teresa Brooks (US)
Daphney Carter (US)
Alejandra Chacon (Spain)
Tanya Chartrand (Canada)
Marysel Cruz Cruz (Puerto Rico)
Heather Grace (US)
Ann Gruber (US)
Katherine Hall (US)
Kiera Hall (US)
Jennifer Jaques (US)
Marcel Mayfield (US)
Stacey Nunez (US)
Rebecca Short (US)
Jennifer Singleton (US)
Aubrey Whitley (US)
Julia Whitesel (US)
Candice Willmore (US)
Margita Zamolova (Czech Republic)
Elisama Manuel Benta Zorzetto (Brazil)
Wellness Division
Jennifer Bryant (US)
Devyn Cambre (US)
Julia Chitarra (Brazil)
Casey Delong (US)
Ellis Gonzalez (US)
McKayla Measner (US)
Lori Penn (US)
Lorena Ragusa (US)
Katherine Lebroon Virola (Puerto Rico)
Kenea Yancey (US)
With only a few more shows that will allow competitors to qualify for the Olympia, this show is a major one. Who do you think will win at the Puerto Rico Pro?
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.
Managing editor of Generation Iron, Jonathan Salmon is a writer, martial arts instructor, and geek culture enthusiast. He has been writing about bodybuilding, combat sports, and strength sports for over 8 years. Check out his YouTube, Instagram, Twitter, Facebook, and Sound Cloud for in-depth MMA analysis.
Victor Martinez Is Open To Rematch Jay Cutler In A Special “Exhibition” Show
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Victor Martinez would be more than happy to have a bodybuilding rematch with Jay Cutler.
Most bodybuilding fans know the infamous Olympia 2007 battle between Victor Martinez and Jay Cutler. Many believed that Martinez was a shoe-in to defeat Cutler and become the new Mr. Olympia. That ultimately didn’t happen. In a major upset, Cutler retained his champion. To this day many fans and even athletes believe Martinez should have won that show. Now all these years later and with the rise of “super fights” in boxing – could we one day see a rematch between them? In our latest GI Exclusive interview, Victor Martinez opens the possibility of an exhibition rematch with Jay Cutler.
For Victor Martinez, his bodybuilding career didn’t go as expected. By 2007, he was one of the biggest threats to the Mr. Olympia title. The controversial loss to Jay Cutler still stands out as a big moment in bodybuilding history. After that, Martinez found himself incarcerated, which completely removed his ability to maintain his superior physique. His attempt to return was chronicled in the original Generation Iron in 2013.
Since then, Victor Martinez has had some ups and downs in the sport. He’s found some success on major bodybuilding competitions – but never came as close to Olympia victory as he did in 2007. Most recently, he hardly competes.
That’s why during our most recent interview, we asked him what his future plans are in and out of bodybuilding. He is a man who has started a few businesses in the past. He has an entrepreneurial spirit – and is eyeing a few options ahead. But what about in terms of competitive bodybuilding?
Victor Martinez admitted he has little reason to return to seriously competing. But there was one catch. He discussed how he would be open to rematching Jay Cutler. Not in a tried and true IFBB league show – but instead as a sort of super match. Something similar to the recent super fight between Logan Paul and Floyd Mayweather.
“Now I’ll tell you one thing. The only way I will compete is that if we do some Mayweather or Connor stuff.,” Victor Martinez states in our interview. He continues:
“Let’s say Jay Cutler says, ‘Vic I want to challenge you’ or say I want to challenge Jay. Let’s go for a one on one pay per view, you know, and make it American Idol type – let them choose the winner. Let’s collect funds Jay.”
At this point, the entire conversation is completely theoretical. There is no match being prepared and not even a clue if Jay Cutler would be interested. But one thing that’s important to note – is that Martinez states this is the only way he would compete again.
It seems whether or not this dream rematch will come true – that Victor Martinez has little interest in competing within the traditional IFBB path. He’s moved onto other future plans. Whether or not that would include a special battle against Jay Cutler… well, maybe it will become a reality if the fans make enough noise after his statement.
You can watch Jay Cutler discuss his future plans and his dream rematch against Jay Cutler in our latest GI Exclusive interview segment above!
This Is How The P.H.U.L. Routine Will Give You Max Gains
Size and strength.
Bodybuilding is a strictly aesthetic venture. There are some people out there that believe having an aesthetic physique automatically means you have a powerful physique. Unfortunately that just isn’t the case. The reality of bodybuilding training, specifically if you’re just trying to get shredded, is that it has less to do with strength and power and more to do with diet, training frequency, and hypertrophy.
As you progress in your bodybuilding journey however there’s no doubt that with the size and shred you’re going to want to build power as well. Powerbuilding is the best way to go so that you not only look like a comic book superhero, but can perform like one in the gym as well. Size without strength is almost meaningless.
Imagine the Hulk having all that massive muscle without having the ability to lift a car over his head. That comic would’ve become old really fast. The same can be said of bodybuilders. You don’t want to look like the Hulk but have trouble lifting your own body weight. It’s just ludicrous. That’s why the best approach for building both power and muscle mass is none other than the PHUL training system.
PHUL, an abbreviation for power hypertrophy upper lower, is a system that promotes strength gains as well as muscle gain. The system is designed to hit each muscle group twice within the week focusing on both the upper and lower body. Compound movements are the main focus of this training program to ensure strength gains as well as improve your proficiency in the three major lifts the bench, the squat, and the deadlift. Isolation movements are also apart of the program, but the compound movements are going to improve your strength. Two days out of the four day program are focused purely on strength while the other two are focused on hypertrophy.
You’ll have two days of training with one off day in between then two more days of training with two days of rest before starting over again. What exactly should a PHUL training program look like? The GI Team has got you covered.
Day 1: Upper Power
Barbell Bench Press
3-4 sets, 3-5 reps
Incline Dumbbell Bench Press
3-4 sets, 6-10 reps
Bent Over Row
3-4 sets, 3-5 reps
Lat Pull Down
3-4 sets, 6-10 reps
Overhead Press
2-3 sets, 5-8 reps
Barbell Curl
2-3 sets, 6-10 reps
Skullcrusher
2-3 sets, 6-10 reps
Day 2: Lower Power
Squat
3-4 sets, 3-5 reps
Deadlift
3-4 sets, 3-5 reps
Leg Press
3-5 sets, 10-15 reps
Leg Curl
3-4 sets, 6-10 reps
Calf Exercise
4 sets, 6-10 reps
Day 4: Upper Hypertrophy
Incline Barbell Bench Press
3-4 sets, 8-12 reps
Flat Bench Dumbbell Flye
3-4 sets, 8-12 reps
Seated Cable Row
3-4 sets, 8-12 reps
One Arm Dumbbell Row
3-4 sets, 8-12 reps
Dumbbell Lateral Raise
3-4 sets, 8-12 reps
Seated Incline Dumbbell Curl
3-4 sets, 8-12 reps
Cable Tricep Extension
3-4 sets, 8-12 reps
Day 5: Lower Hypertrophy
Front Squat
3-4 sets, 8-12 reps
Barbell Lunge
3-4 sets, 8-12 reps
Leg Extension
3-4 sets, 10-15 reps
Leg Curl
3-4 sets, 10-15 reps
Seated Calf Raise
3-4 sets, 8-12 reps
Calf Press
3-4 sets, 8-12 reps
Is the PHUL system apart of your training program? Let us know in the comments below and be sure to follow Generation Iron on Facebook and Twitter.
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!
How to Perfect the Goblet Squat
The Ultimate Beginner Leg Exercise for Strength and Movement
The goblet squat is one of the best beginner exercises in existence and makes an effective choice for those who wish to learn how to squat effectively.
Learning how to goblet squat will have a positive impact on how you perform when it comes to heavier squatting exercises such as the barbell back and front squats.
In addition, it may also be used to facilitate changes in lower extremity strength & mobility as well as serve as a useful tool for cardio-based interval workouts.
This article will provide information on how to safely and effectively perform the goblet squat, review the associated benefits and provide a number of goblet squat variations and alternatives.
Goblet Squat Technique & Muscles Worked
The goblet squats primarily works the muscles of the legs, in particular, the quads, glutes, and calves. In addition, core muscles are recruited in order to maintain stability.
If you are new to resistance training or have never performed the goblet squats before, it is highly recommended that you start with a light weight and gradually work up to a heavier load.
Use the following 3 steps to help you perform the perfect goblet squats.
1) The Set-Up
When performing the goblet squats, the first thing that should be determined is your setup. If you can get this right, the rest of the exercise should become relatively straightforward.
Start by assuming a stance that is slightly wider than hip-width. Pick up the weight and pin it in tightly to the chest while ensuring that the elbows stay tucked in to the ribcage.
The way in which you hold the weight is dependant on the type of weight you are using – if using a dumbbell, hold both sides of the handle; if using a dumbbell, hold it vertically.
2) Squatting Down
Before you begin to lower yourself into the squat, push the chest up and squeeze the core muscles.
As you gradually lower, keep the elbows tucked so that they do not get in the way of the knees. In addition, ensure that the feet stay flat on the floor at all times.
If you find that the heels are lifting from the floor at the bottom of the squat, you are either dropping too far or need to spend some time improving your ankle mobility as poor ankle mobility can lead to excessive trunk lean (1).
3) Driving Up
After dropping down deeply, drive hard through your heels to bring the body back up to the starting position.
It is very important that the core remains braced and the chest lifted during this phase in order to facilitate stability and control.
3 Goblet Squat Benefits
This section will highlight 3 of the biggest benefits that the beginner will experience by regularly practicing the goblet squats.
1) Improved Strength
The goblet squat may be a simple resistance exercise to perform, however, for the beginner, simple exercises are ideal as they are easy to master and still provide the body with ample stress to bring about significant adaptations in strength (2).
2) Improved Mobility
Because the weight is held to the front, it is possible to sit deeply into the squat. The weight serves as a counterbalance which facilitates a better trunk position and often allows for a deep squat.
3) Establishing Movement
As touched on, the goblet squat is the perfect exercise for any beginner who would like to progress onto heavy barbell squats. Practicing the goblet squats regularly will allow for neural pathways to be established thus improving squatting efficiency (3).
Common Goblet Squat Errors
There are 3 common errors that are associated with the goblet squats and should be avoided as far as possible.
These errors will not only cause the movement to become inefficient but may also increase the risk of sustaining an injury.
1) Falling Forwards
The reason for pushing the chest up during the goblet squat is to keep your center of balance over your base of support (feet).
Failure to keep the chest high often leads to the center of balance moving forward and away from your base of support causing you to lean forward excessively and fall.
2) Falling Backwards
While less common than a forward lean, some individuals may find themselves falling backward rather than forwards.
It is possible that the problem originates from a lack of tightness in your lats (back). To rectify this, look to pin your elbows in even tighter to the rib cage before squatting.
3) Wobbling
The most common reason for wobbling during a goblet squat is a lack of core tension. Failure to keep the core engaged will have a detrimental impact on overall stability.
Therefore, focus on squeezing the muscles in your trunk during each and every rep. This should keep you much more stable and allow you to move safely and more efficiently.
Goblet Squat Variations
If you are looking to increase the challenge of the goblet squats, consider any of the following variations.
Goblet Squat with Overhead Press
This variation will work the upper extremities as well as the lower – specifically working the shoulder, back and core muscles.
The exercise involves completing a standard goblet squats and then moving straight into an overhead press as you reach the top phase of the squat.
If you are running short of time, incorporating an overhead press at the top of the squat can be useful. It may also be an effective cardiovascular exercise and can easily be incorporated into a HIIT circuit.
For the press, it is possible to use both arms or to alternate arms with each rep.
The unilateral (one arm) version can be a useful tool for determining if one side is stronger than the other.
In addition, the unilateral press places a greater demand on the core as it must engage to keep the body upright and prevent any rotation from occurring.
Goblet Squat with Resistance Band
To increase the stress placed on the leg muscles, use a resistance band, placing it either around the tops of the ankles or knees.
Doing so will make the exercise very challenging as you must now resist the resistance band as it pulls your shins or knees inwards.
The goblet squats with resistance band is highly effective for strengthening the glute and quad muscles.
For the lifter who is struggling to keep the knees out during the squat, this method is highly recommended as the exercise forces the lifter to push the knees wide and activate key squatting muscles (4).
Double Kettlebell Front Squat
The double kettlebell front squat is probably the most challenging variation of the goblet squats as it doubles the load and requires precise technique.
Therefore, exercise caution and be absolutely sure that your technique is solid before progressing onto this variation. As when learning the goblet squat, start light and build up to heavier loads.
To perform this variation, start with the two kettlebells in the front rack position. This is where the elbows are lifted slightly to allow the load to comfortably rest on the arms.
When assuming this position, ensure that the handles of the kettlebells are held beside each other and are in close proximity to your chin. This should allow the weight to sit comfortably on the forearms.
Once in a solid front rack position, begin squatting ensuring that the elbows are kept up and the core is braced throughout.
Because of the position of the weight, this goblet squat variation is highly challenging on the core as it must work to keep the trunk upright and maintain stability.
Tempo, Pause and Pulse Squats
The most obvious way of making the goblet squats more challenging is to add more weight. however, if you only have access to one weight this can be a problem.
There are other ways that you can increase the intensity and challenge of the goblet squats without increasing the weight.
The first thing that you can manipulate is the tempo of the goblet squats. Start by slowing down the descent so that it takes 3-5 seconds to reach the bottom of the squat.
It may also be worthwhile to add a pause in at the bottom of the squat. For this method, descend as normal until you reach the bottom, hold this position for a couple of seconds before driving up.
You may even want to add in additional pauses at multiple stages as you drop and rise through the squat.
The final method that you may wish to consider is pulse squats. To perform pulse squats, firstly drop down deeply. From the bottom position, push up slightly and then drop down again.
Repeat this rising and dropping 5-10 times before driving all the way back up to standing. Keep the chest lifted throughout to ensure that you do not allow the back to round.
Final Word
For those who wish to progress on to heavy barbell squats, it is recommended to start with the goblet squats as it will allow you to learn the movement patterns for the squat and establish a base level of strength.
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 – Fuglsang, Emil I.; Telling, Anders S.; Sørensen, Henrik (2017-11). “Effect of Ankle Mobility and Segment Ratios on Trunk Lean in the Barbell Back Squat”. Journal of Strength and Conditioning Research. 31 (11): 3024–3033. doi:10.1519/JSC.0000000000001872. ISSN 1533-4287. PMID 28301442.
2 – Baker, J. S.; Davies, B.; Cooper, S. M.; Wong, D. P.; Buchan, D. S.; Kilgore, L. (2013). “Strength and Body Composition Changes in Recreationally Strength-Trained Individuals: Comparison of One versus Three Sets Resistance-Training Programmes”. BioMed Research International. 2013. doi:10.1155/2013/615901. ISSN 2314-6133. PMC 3780552. PMID 24083231.
3 – Sale, D. G. (1988-10). “Neural adaptation to resistance training”. Medicine and Science in Sports and Exercise. 20 (5 Suppl): S135–145. doi:10.1249/00005768-198810001-00009. ISSN 0195-9131. PMID 3057313.
4 – Foley, Ryan C.A.; Bulbrook, Brittany D.; Button, Duane C.; Holmes, Michael W.R. (2017-8). “EFFECTS OF A BAND LOOP ON LOWER EXTREMITY MUSCLE ACTIVITY AND KINEMATICS DURING THE BARBELL SQUAT”. International Journal of Sports Physical Therapy. 12 (4): 550–559. ISSN 2159-2896. PMC 5534145. PMID 28900561.
Brad Castleberry Bares All On How He Deals With Depression
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Brad Castleberry talks about the lowest moments of his life and how he deals with depression to this day – in hopes of inspiring and helping others.
In a previous interview we did with Brad Castleberry last year, we discussed the lowest moment in his life. It was a devastating moment of his business career that left him broke on Christmas day. Since then he’s recovered but he still struggles with anxiety and depression. The feeling of never being good enough often looms in his mind. Castleberry has found healthy coping mechanisms that have gotten him through low points. In our latest GI Exclusive, Brad Castleberry reveals all about his inner thoughts and how he overcomes depression and anxiety.
2020 was a tough year for nearly everyone in the world to different degrees. It’s been reported that depression and anxiety are on the rise after such a turbulent time. While things do seem to be getting better globally – the mental struggles of many individuals could continue to press on for quite some time.
That’s why we asked Brad Castleberry how he deals with depressive thoughts and anxiety. Castleberry has dealt with many past traumas in his life between a business partnership that left him penniless, personal family struggles, and being a controversial online persona that receives extensive online hate.
Over the past few years, Brad Castleberry has grown into a very different kind of bodybuilder and man. What used to be of value to him today is very different than just five years ago. Most notably, he is open to speaking about it candidly and at length. In our latest interview, Castleberry held nothing back discussing not only his past struggles – but how he continues to have be, in his own words, “crazy in my mind a lot of the time.”
Brad Castleberry starts off by expressing the importance of communication and finding help. He cannot stress enough how much unloading depressive thoughts can be towards finding stability. Keeping it bottled up inside can only lead to more torment and possible dangerous actions – including self harm.
Brad Castleberry also understands that some people are in tough situation. They may be lonely with no one to turn to for an open conversation. He presses that therapy or counseling should not be taboo. It should be something everyone has access to and should not be ashamed to engage in.
Brad Castleberry also shares some small habits that can help bring out more calming thoughts. When Castleberry faces darker thoughts of feeling unsuccessful or incomplete – he takes a walk, goes hiking, and simply makes sure to be outside in nature. While this isn’t medical advice – breaking bad habits and entering out into the world, even alone, could have healing affects on a moment of crisis. Or at least, that’s what works for Castleberry.
He also points out how even the most basic principles of bodybuilding are helpful in keeping a more stable foundation both mentally and physically. Eating healthy and finding a routine in training that betters your body can bring a sense of progress at times when a person might be feeling lost. Small incremental improvements day by day can make a big difference in dealing with anxiety and depression. Bodybuilding provides exactly that. Daily small improvements to your health and physique
But the true crux of Brad Castleberry’s advice doesn’t necessarily come from his specific tips – but more from how earnest and honest he is in this conversation. More than anything, he seems like a person who hopes to make some sort of connection through his transparency. A far cry from the viral bodybuilder who was often dodgy and accused of lifting fake weights.
You can watch Brad Castleberry bare all about his past experiences with depression and how he continues to find healthy ways to cope to this day. Watch it all in our latest GI Exclusive interview segment above!
The Best Way To Burn That Stubborn Body Fat For A Real Physique
Melt that flab and get super lean for all your desired physique goals.
Lifting weight is the end all be all of bodybuilding training and working to burn body fat. Or least that’s what a great deal of lifters believe. Though it may be true that the only way to grow some massive muscle is through heavy resistance training, it’s also true that lifting alone can’t get you into shredded condition to show off all that hard earned muscle. The culprit is quite obviously body fat. The higher your body fat percentage the harder it is to see the muscle that you’ve cultivated underneath. So, when is a good time to start the process of burning body fat?
The early bird gets the worm they say and it’s true of bodybuilding and fitness as well. Starting your day off with a fat burning exercising routine can be key to melting fat off your frame and keeping it off. Training at a high intensity first thing in the morning is a great way to attack body fat and melt away the blubber. Maybe you can get into the gym, maybe you can’t. There’s more than one way to get lean. But say you have no equipment on hand to get your body temperature rising in the morning, what then?
The answer is simple: bodyweight exercises.
Though it may not grow your muscles quite like other methods of resistance training, body weight exercises can be a low impact, easy fix to get your core temperatures rising and in turn begin the process of torching body fat. So how exactly should you go about getting rid of that body fat in order to be ripped and lean?
It’s simple. Start your day off the right way with this routine and watch the fat melt off of your frame. Remember, the key to burning fat is to perform these movements with high intensity with shorter rest periods. Resting for thirty seconds to a full minute should do the trick. Plus, you start your day off to give you a real energy boost before you’ve even had your first cup of coffee.
Benefits Of Bodyweight Exercises
While bodyweight exercises will not give you that massive physique you want most, they are still highly effective in working to shed that unwanted body fat. Of course, strength training is vital but it would be foolish to neglect some of the amazing benefits that a good bodyweight routine can do for you (1).
Benefits of bodyweight exercises include:
Highly effective workouts: Bodyweight exercises can work many muscles at once and really target muscle growth and fat loss making them highly effective workouts.
Only progression: You only can really progress with bodyweight workouts so the pressure to perform is how much you want to grow.
Improve balance: By working on better balance and coordination, you can build a sense of proper movements without worrying about how much weight you are lifting.
Still work those muscles: Bodyweight exercises will still allow you to target your muscles so you can give them a chance to grow.
Incredibly convenient: These can be done anywhere and at anytime so there is never an excuse to not have them done.
Highly Effective Bodyweight Workout To Burn Fat
In order to get started on this fat loss journey, knowing some great exercises to get you started can prove to be highly effective and worth your while especially as you seek to drop that stubborn fat. You can perform these anywhere and at any time so you never have an excuse to not get these done.
The Workout
Push-Ups: 100 reps
Bodyweight Squat: 100 reps
Mountain Climbers: 100 reps each side
Alternating Lunge: 100 reps each side
Reverse Lunges: 100 reps
Jumping Jacks: 150 reps
Burpees: 50 reps
High Knees: 100 reps
Jump Rope: 50 reps
Included with a workout like this could be something like high-intensity interval training (HIIT). HIIT is a form of cardio where you perform fast-paced intervals that are alternated with recovery-style ones to keep you working hard, keep your heart rate up, and keep you shedding that unwanted fat. These workouts are great for working at maximum capacity without totally gassing yourself so you still have a chance to complete the workout while still getting a great workout (2,3).
Best Supplement For Burning Body Fat
For many of us, working hard just isn’t enough and we need an extra boost from a great supplement so we see some real gains start to happen. A fat burner is a great option, either a fat burner for men to really see that massive physique, or a fat burner for women for those women looking to sculpt and tone. Either way, this supplement can work wonders when it comes to seeing that desired physique you want most (4).
Burn Lab Pro
Burn Lab Pro is an all-around great fat burner with an innovative design and research-backed benefits to really enhance your results as you seek to burn belly fat. Instead of an unhealthy, stim-driven formula, Burn Lab Pro is 100% natural, safe, and caffeine free to give you an effective supplement without any fear of jitters or crashing. Burn Lab Pro allows you to shed more body fat from every workout, gain more lean muscle, see better results from diet and exercise, and give you a safe and natural fat burner supplement to tackle any issues, like muscle maintenance and lack of an energy boost. With 5 powerful and research-backed ingredients, this advanced formula is designed to target all of your weight loss needs from a fat burner supplement.
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Check out our individual review for Burn Lab Pro here!
Check out our list of the Best Fat Burners On The Market for more great fat burning products!
Wrap Up
Losing that unwanted body fat can be difficult, but knowing the proper steps can be the best option for you. Bodyweight exercises and the many benefits associated with them can work wonders and lead you down a road you definitely want to go. When it comes to those supplements to help boost weight loss, look to a fat burner for what it can do for all your gains. You won’t be disappointed by the results.
Let us know what you think in the comments below. Also, be sure to follow Generation Iron on Facebook, Twitter, and Instagram.
*Images courtesy of Burn Lab Pro and Envato
References
Harrison, Jeffrey S. (2010). “Bodyweight Training: A Return To Basics”. (source)
Martins, Fernanda M.; Souza, Aleteia; Nunes, Paulo; Michelin, Marcia; et al. (2018). “High-intensity body weight training is comparable to combined training in changes in muscle mass, physical performance, inflammatory markers and metabolic health in postmenopausal women at high risk for type 2 diabetes mellitus: A randomized controlled clinical trial”. (source)
Laursen, Paul B.; Jenkins, David G. (2002). “The scientific basis for high-intensity interval training: optimizing training programmes and maximizing performance in highly trained endurance athletes”. (source)
Jeukendrup, A. E.; Randell, R. (2011). “Fat burners: nutrition supplements that increase fat metabolism”. (source)