Tag: Bodybuilding
California Pro Preview: Who Will Secure a Spot at the 2021 Olympia?
Who will claim victory at the California Pro?
The California Pro is upon us and will future some up and coming bodybuilders as well as the return of competitors who have been away from the scene for a bit. The talent pool for this show is pretty strong and it’s anyone’s guess as to who will secure victory. For whoever comes out on top, the Olympia stage will be waiting for them.
Without further ado, let’s delve into the list of top contenders to make a run at victory.
Hassan Mostafa
Recently placing third at the 2021 New York Pro, Hassan Mostafa is coming in with something to prove at the California Pro. For Mostafa conditioning will be the name of the game for this show. He missed a great opportunity at the NY Pro, but if he can dial in his conditioning for this weekend’s show he has a chance of coming out on top. He faces some stiff competition however so not only will he have to make sure his conditioning is on point, but his posing routine as well.
Patrick Moore
Like so many others 2020 was not a great year for Patrick Moore. While he possessed the kind of potential that could make him a Olympia champ some day, his underwhelming performances at the 2020 Arnold Classic, NY Pro, and Cali Pro forced Moore to go back to the drawing board. His extended off season saw him removing his tattoos and packing on a considerable amount of muscle. 2020 is certainly the past and Patrick Moore looks ready to make an impression in 2021. He’ll have to contend with Hassan Mostafa to ensure victory, but if he’s able to keep his lines while maintaining his current size, things look bright for Moore.
Fred “Biggie” Smalls
It’s been three years since Fred “Biggie” Smalls has stepped on a competitive bodybuilding stage. The veteran bodybuilder has not competed since the 2018 Indy Pro where he placed ninth. While victory for Smalls is a long shot, it’s not completely out of the question. After all, three years is a long time and that could have boosted his gains. Smalls is one of the most unique and entertaining posers in the game today, another factor to consider against this line up. Either way, Smalls will certainly need to bring his absolute best if he hopes to redeem himself.
Mohamed El Emam
After coming in second place at the Indy Pro, Mohamed El Emam definitely had some momentum heading into the NY Pro. Unfortunately, El Emam would end up at fifth place at the show. That said, he does have the goods to contend for top three at this show. With Patrick Moore stepping on the competitive stage for the first time this year, he’s an unknown quantity, one that El Emam hopes to overcome. That statement is doubly true for Fred Smalls. Mohamed El Emam could be the dark horse at this show, but he certainly has quite the mountain to climb.
Who do you think wins at the 2021 California Pro?
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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.
Victor Martinez: If Big Ramy Focuses Too Much On Size He Can Lose To Brandon Curry
Victor Martinez shares his reaction to Big Ramy’s big win and what his future holds in the sport.
On December 19, 2020 Big Ramy won the Mr. Olympia. This was a long time coming after almost 10 years of struggling to live up to his potential. For seemingly the first time, everyone agreed he was far and above the winner. There was no controversy. No let down. Just a pure victory for a talented and beloved competitor. But what will his future hold? Will he become the next reigning champion for years to come? In our latest GI Exclusive interview, Victor Martinez reacts to Big Ramy’s Olympia win and shares his thoughts for his future.
Victor Martinez is a pro bodybuilder who has been around in the sport for a few decades now. He is extremely passionate about bodybuilding. He’s started his own IFBB pro show and has competed consistently throughout the years. He’s also a man who is open and honest about his opinions in the sport.
That’s why when we had a chance to reconnect with Victor Martinez, we asked him for his thoughts on the Mr. Olympia 2020. More specifically, how he felt about Big Ramy’s win after years of hype and hope that he would become champion. Like many fans and experts – Martinez believes that pound for pound Big Ramy deserved the win.
But we wanted to know how this could potentially change upcoming Olympia competitions. And what the future will hold for Big Ramy. Will he be yet another one and done winner? Or will he bring upon us the next long time reigning champion? And will others now focus more on size to keep up with his massive physique? Much like how Ronnie Coleman inspired and permanently altered the culture of the sport.
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Check out our GI Exclusive segment with Victor Martinez above!
Victor Martinez believes that it will be hard for anyone to defeat Big Ramy in future shows. But there’s one catch. That’s only if Ramy can maintain his conditioning with each new year. In the past, Ramy has struggled with balancing his size and conditioning at the same time. He nailed it in 2020 – but one year of perfection does not make a guarantee for the future.
Victor Martinez points out that Big Ramy’s strength is in the duality of his size and conditioning. If he can keep both on point, there’s no one currently competing who can beat him. But the past has also shown us that Big Ramy has not been consistent. There’s a chance that 2020 was a turning point for Ramy and that his future is bright. There’s also a chance that he will regress back to his inconsistencies.
This is the point that Victor Martinez drives home. When a bodybuilder is so known for his massive size (even compared to most mass monsters in the sport), it can be easy to focus too much on size and lose grasp of conditioning. If that happens again, Martinez believes that someone like Brandon Curry or even Phil Heath can return to become champion again.
Basically – Big Ramy’s future success is not guaranteed. 2021 will be a proving ground of sorts. Will he prove that his improvements are more consistent and permanent for the coming years? Or will he ultimately fall back on his inconsistencies? There’s no way to know. Victor Martinez acknowledges this and simply hopes that Big Ramy doesn’t succumb to his size.
You can watch Victor Martinez’s full comments on Big Ramy’s Olympia win and future in our latest GI Exclusive interview segment above!
How The Zottman Curl Can Build Bigger Arms & Enhance Gains
This exercise is a killer arm builder to really give you strength and size.
We all seek to have the arms the size of cannons. Working both our biceps and triceps are crucial for that overall development of our arms. While that horseshoe shape we all desire comes from working mainly our triceps, it is important to remember that working our biceps should never go unnoticed. While traditional curls and a host of other biceps exercise variations exist, there is one that you may be neglecting, or may not have heard about.
The Zottman Curl is a beastly exercise that can build not only your biceps, but also your forearms, making this a serious gains maker without adding unwanted strain and stress on your biceps or forearms. Named after legendary strongman George Zottman, this exercise can help you see record breaking lifts like it did for him some century or so ago. Standing the test of time, the Zottman curls are really a solid exercise to build those beastly arms.
Putting this exercise into your workout routine can not only increase strength and size, but also give you a new variation to mix in so the monotony of working out doesn’t deter you from seeing those gains come to life. By hitting your biceps on the way up and really hammering your forearms on the way down, this curl is something that will really enhance your overall strength and aesthetic.
Benefits Of The Zottman Curl
Since this works both you’re forearms and biceps, many of the benefits do provide for crossover, but there are some unique to only your forearms or biceps that are worth noting.
Time Efficient & Convenience: By working both your biceps and forearms, this allows for more efficient workouts and less time in the gym. Less time in the gym is not a bad thing, for it could be spent recovering, where muscle is built, or spending time away doing more things you love.
Change Of Pace: Doing the same old exercises can be boring and can also lead to you hitting a plateau. Don’t let your gains stop and throw in this exercise to really shake things up with your muscles. Adding in a fresh workout can enhance growth and keep your training sessions interesting.
Enhanced Grip: Grip strength is something we all take for granted and while we may not need a monster grip to deadlift an ungodly amount of weight, having functional grip strength for everyday tasks is important to have. Through the reverse part of this exercise, you strengthen your grip and hit all the muscles associated with it (1).
Forearm Activation: Finding good exercises to target your forearms can be challenging and many of them can actually hurt (2). This is a perfect exercise to work the forearms without pain while also getting the added benefit of working your biceps too.
Bigger Aesthetic: The Zottman curl is a great exercise to see growth in your biceps to really add more shape and development to enhance your aesthetic and increase your confidence in knowing you are working towards bigger arms.
How To Perform The Zottman Curl
Grab a pair of dumbbells and hold them with your palms facing upwards.
Perform a normal curl, flexing your bicep and really feeling a good squeeze at the top.
Once at the top, rotate your wrist so your palms now face away from you.
Lower towards the ground in the reverse of a curl and feel the stretch in your forearms as you gently guide the weight to the floor.
Once at the bottom, rotate your wrists back so your palms are facing upwards and repeat for desired number of reps.
Zottman Curl Tips
Using lighter weights to start with this exercise will prove more beneficial than jumping right into heavier ones. While you may be able to curl a solid amount of weight, you have to remember that your forearms may not be as strong as your biceps. Forcing more weight on your forearms than they can take will only lead to unwanted pain and stress that can lead to injury.
Performing these nice and slow will also really work on the time under tension you put your muscle through while also enhancing mind-muscle connection to really work on seeing great gains.
How It Differs From The Bicep Curl
While the traditional bicep curl is a great exercise, and one that works well when performed doing drops sets, the Zottman differs in that it provides that extra element by rotating at the top to really hit the forearms on the way down (3). You get all the benefits of a bicep curl with the bonus of targeting more muscles, and even smaller muscles that are often overlooked, while still performing a safe and effective lift. You can do these seated or standing, as well as alternating arms, so all of what you can do with a traditional bicep curl can be done with the Zottman curl and then some.
Wrap Up
Trying to diversify our workouts can be a challenge and one that we often times overlook since we tend to stick to one program and not change anything up. Adding the Zottman curl to your workouts will be a time saver and strength builder by working your biceps and your forearms resulting in huge arm gains. With many variations and helpful tips out there on how to properly and effectively perform the Zottman curl, your chances of seeing huge gains is within your grasp. Unlock all the benefits of this exercise and keep elevating your workouts to new heights with a safe and effective lift in the Zottman curl. You won’t be disappointed with the results of this century’s old exercise.
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
Incel, Nurgul A.; Ceceli, Esma; Durukan, Pinar B.; Erdem, H. R.; Yorgancioglu, Z. R. (2002). “Grip strength: effect of hand dominance”. (source)
Axelsson, Peter; Sollerman, Christer; Karrholm, Johan (2020). “Validity and Responsiveness of Forearm Strength Measurements in the Evaluation of Distal Radioulnar Joint Implant Arthroplasty”. (source)
Melrose, Don (2014). “Exercise Technique: The Zottman Curl”. (source)
Master Bent Over Rows for Major Back Gains!
Developing A Strong And Healthy Back
For many, the muscles of the back are neglected and underused which can lead to problems with posture and consequent discomfort or pain (1). In the modern world, many work at a desk and remain seated for prolonged periods of time which can place the back under a great deal of stress and strain. Over time, the shoulders will begin to pull forward thus causing tightness and stiffness in the chest and neck muscles.
Even for those who attend the gym, the back often does not receive as much attention as is perhaps required, whereas the more visible muscles (such as the chest, shoulders and arms) are regularly targeted. This can lead to underdevelopment of the back and can exacerbate any existing back issues. Recent research has highlighted the importance of regular strength training for reducing back pain and preventing back problems (2).
Benefits Of The Barbell Bent Row
There are a number of useful back resistance exercises that can be performed with the barbell bent row being one of the most effective. While it is the latissimus dorsi (lats) which are primarily responsible for this exercise, there are a number of back and shoulder muscles which must engage in order to drive this movement – such as the trapezius, rhomboids, and rotator cuff muscles (3).
Considering the role that each of these muscles play in maintaining good posture, strengthening these muscles will have a substantial impact on posture and movement. Additionally, in the bent position, the core musculature must contract in order to hold the trunk of the body in the correct position (4). Strengthening the core will also contribute to better posture.
Finally, for those who enjoy pressing movements – such as the bench or overhead press – focusing on the bent row may facilitate a greater performance with these lifts while also helping to balance out the upper body muscles symmetrically – both in terms of size and strength. Conversely, having a muscular imbalance can potentially increase the chances of experiencing injury (5).
Barbell Bent Row Form
When performing the barbell bent over rows, it is important to put technique before ego. Loading the barbell with excessive weight is a sure way to compromise form. Instead, keep the weight manageable and focus on the movements required to bring the bar into the body. Controlled movements, which maximally engage the working muscle, are far superior to uncoordinated and wild movements.
To properly execute the barbell bent row, follow the 4 coaching points listed below…
1. Place the loaded barbell on the floor. Ensure that the feet are approximately hip width apart. Prior to picking the barbell up, push the chest high and pull the shoulder blades together. Hinge forward and grip the bar using an overhand grip, placing the hands roughly shoulder width apart. Keeping the core tight and back flat, pick the bar up and stand tall.
2. From here, focus on pushing the hips back so that the upper body tips forward while maintaining a flat back. Keep a very slight bend in the knees and keep the bar as close to the legs. The bar should be in a hanging position close to the knees.
3. Squeeze the core muscles tightly before driving the bar into the area between the chest and the stomach. As you pull, focus on keeping the shoulders down and the elbows as tight as possible to the ribcage. At the top portion of the rep, aim to squeeze the shoulder blades together.
4. Once contact has been made, reverse the movement and control the barbell back down to the original starting position. Remember to keep the core contracted as the bar moves to avoid moving out of neutral spinal alignment.
Barbell Bent Row Tips
When performing the row, instead of thinking about pulling the bar up to the chest, focus on pulling the elbows behind the body. This will do two things – firstly, it will help to activate the right muscles, specifically the lats, and secondly it will facilitate a better rowing motion.
Another practical tip for the bent row is to pause briefly at the top of the movement and focus on maximally squeezing the shoulder blades together. Once again, this will lead to a greater activation of back and shoulder musculature and have a profound effect on posture and overall back health.
Barbell Bent Row Variations:
Underhand Grip Barbell Bent Row
The only difference between this variation and the conventional bent row is the grip on the bar. Instead of an overhand grip, this variation uses an underhand (supinated) grip. This places more stress on the lats and lower traps.
Pendlay Row
The Pendlay row involves rowing the bar off the floor instead of from a static hanging position – other than this, the form is identical. To get into the position for this row, the trunk must assume a more parallel position and therefore requires a great degree of hamstring flexibility. As a result, many may find getting into this position, all while maintaining a flat back, quite challenging.
Yates Row
For the Yates row, a more upright stance must be assumed so that the trunk is approximately angled 30-40° from the floor. As a result of this position, the bar will travel to the lower abdominals instead of the sternum when rowed. Once again, this will predominantly target the lats and also the mid to low traps.
One Arm Barbell Row
For the unilateral barbell variation, stand side on to the barbell and use a neutral grip (palm facing the body). Look to pick up the bar near the plates, assume the conventional rowing position and complete full repetitions.
Dumbbell Bent Over Rows
The dumbbell variation of this exercise is a superb way of balancing out the strength of both sides. With a barbell row, the stronger side can begin to dictate the movement, whereas with the dumbbells, both sides must work individually to drive the weight upward. A secondary benefit is that dumbbells also require a greater amount of control and stability which places a large demand on the core muscles (6).
One Arm Dumbbell Row
A simple variation on the dumbbell row is a single sided row. For this variation, place the left hand and knee on a bench for stability and row from the right side, ensuring to maintain control and squeezing the muscles around the shoulder blade. Once a number of reps have been completed, swap sides and repeat.
Dumbbell Incline Row
For those who find it difficult to maintain a flat back during the row, use an incline bench, lie directly on top of it and let the dumbbells hang. From that position, row as normal ensuring that the chest stays in contact with the bench at all times.
Bent Over Flyes
For the final variation, assume the rowing position while holding two dumbbells. However, instead of rowing, keep the arms straight and drive the dumbbells out to the side of the body while focussing on pulling the shoulder blades together.
Final Word
The need to perform back strengthening exercises is very great for so many as it can effectively prevent dysfunction, pain and injury. There is no doubt that the bent row is one of the best exercises that can be performed for building back strength and maintaining overall health.
For more news and updates, follow Generation Iron on Facebook, Twitter, and Instagram.
References:
1-Services, Department of Health & Human. “Posture”. www.betterhealth.vic.gov.au.
2-Westcott, Wayne L. (2012-7). “Resistance training is medicine: effects of strength training on health”. Current Sports Medicine Reports. 11 (4): 209–216. doi:10.1249/JSR.0b013e31825dabb8. ISSN 1537-8918. PMID 22777332.
3-Edelburg, Holly (September 29, 2017). Electromyographic analysis of the back muscles during various back exercises
4-Fenwick, Chad M. J.; Brown, Stephen H. M.; McGill, Stuart M. (2009-3). “Comparison of different rowing exercises: trunk muscle activation and lumbar spine motion, load, and stiffness”. Journal of Strength and Conditioning Research. 23 (2): 350–358. doi:10.1519/JSC.0b013e3181942019. ISSN 1533-4287. PMID 19197209.
5-Knapik, J. J.; Bauman, C. L.; Jones, B. H.; Harris, J. M.; Vaughan, L. (1991-1). “Preseason strength and flexibility imbalances associated with athletic injuries in female collegiate athletes”. The American Journal of Sports Medicine. 19 (1): 76–81. doi:10.1177/036354659101900113. ISSN 0363-5465. PMID 2008935.
6-Saeterbakken, A.; Andersen, V.; Brudeseth, A.; Lund, H.; Fimland, M. S. (2015-11). “The Effect of Performing Bi- and Unilateral Row Exercises on Core Muscle Activation”. International Journal of Sports Medicine. 36 (11): 900–905. doi:10.1055/s-0034-1398646. ISSN 1439-3964. PMID 26134664.
Joey Swoll: The Truth Behind Crypto, Dogecoin, and Elon Musk
Joey Swoll: “I’m a crypto believer”
Cryptocurrency, normally shortened simply as crypto, has been booming in popularity over the past few years. Odds are you’ve heard about crypto bigcoin, dogecoin, and Elon Musk’s name popping up non-stop in the news recently. So you’re probably asking yourself, is this truly a new currency innovation that’s here to stay? Or is it a trend with a bubble about to burst? Joey Swoll is a bodybuilder with his hands in crypto providing a bridge between this popular trend and the bodybuilding world. In our latest GI Exclusive, Joey Swoll explains crypto in detail and whether or not you should try investing or avoid it before everything comes crashing down.
Joey Swoll is a bodybuilder who is also a successful entrepreneur. His various successes showcase that he is a bodybuilder with business savvy. So when he starts publicly promoting crypto to his following – it’s something to take note of. That’s why during our recent interview, we decided to ask Swoll about his interest in crypto – and everything he knows about dogecoin, and Elon Musk’s recent headline-grabbing actions.
More specifically, we asked Joey Swoll to share his thoughts – is crypto a currency that will rule the future? Or is it a bubble about to burst? Is it smart to invest now during the rise of its popularity? Or is it all misleading hype created by a strong media narrative? Is it even possible to know now what will happen to this speculative market?
Joey Swoll admits that he is by no means a master but has begun working with individuals who have been involved with crypto for over six years. He considers himself a “crypto believer” and strongly believes that the currency will remain relevant in decades to come. However like any investment, nothing is guaranteed. His number one advice before diving into the details is this – don’t invest anything that you’re not willing or able to lose.
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Check out our GI Exclusive segment with Joey Swoll above!
That being said, Joey Swoll believes it is possible to invest smart – and that there are a lot of gains to be made in crypto. The key is to not be intimidated and start learning as much as you can before the entire market becomes normalized by the mainstream.
The second most important thing Joey Swoll advises is that not all crypto coins are created equal. Some are actually associated with services provided – and thus have more security in their value. Others are only valuable simply because people have had faith behind the brand itself. These could certainly succeed but are also subject to potential volatility.
The perfect example of this is dogecoin. A cryptocurrency that came into existence via a meme. What started off as a joke has become a bonafide cryptocurrency rising in value daily. So much so that Elon Musk put his faith in it. This, of course, skyrocketed the value further.
So what’s Joey Swoll’s opinion on more meme-friendly crypto coins like dogecoin and everyone’s obsession with Elon Musk’s involvement? Is it just overblown hype that will all collapse? Or is there true value worth investing in? Joey Swoll believes that dogecoin will be around for a while though it’s not as much of a guarantee as something like bitcoin.
Joey Swoll impresses how important faith in branding is during the early stages of crypto (or any business really). If people believe in the brand and hold passion or affinity for it – it will make people choose that brand over others. Even if that brand isn’t better or worse than competitors.
The dogecoin brand has been wildly popular due to the doge meme existing for at least a decade prior to the coin’s creation. When Elon Musk publicly announced his faith in dogecoin – that cemented the brand as something that will stick around. Of course, nothing is ever certain and the huge drop after Musk’s SNL appearance might remove steam from the brand.
At the same time, this extreme volatility is expected for speculative markets. In the big picture, strong brands will stick around. So Swoll suggests that those interested shouldn’t fear dogecoin because of the recent drops in value.
Ultimately, Joey Swoll reminds again that all investments should be spent with caution. If you’re not willing to lose the money, or can’t afford to, you shouldn’t make the investment. But he also believes crypto is a safe investment long term. “It’s the future,” Joey Swoll comments. “Everyone should learn about crypto.”
You can watch Joey Swoll’s full comments on all things crypto in our latest GI Exclusive interview segment above.
Mike O’Hearn: Untimely Bodybuilding Deaths Are Not A Coincidence. It’s Due To Abuse
Mike O’Hearn talks health in bodybuilding including cheat meals, alcohol, PEDs, and the recent rise of untimely bodybuilder deaths.
Mike O’Hearn is known for being one of the most impressive bodybuilders to be all natural. Depending on who you ask, he’s also notoriously known for lying about his all-natural status. His physique is so impressive, swaths of bodybuilding fans believe he must be lying. Whether you think he’s telling the truth or not – O’Hearn has been consistent in his statements and dedicated his life towards health in bodybuilding.
The core of the bodybuilding lifestyle is focused on healthy changes and meeting fitness goals. But when you look at competitive and pro bodybuilding – things start to get skewed. Debate about the use of PEDs such as steroids is common. Also the mass monster mentality of enormous size is seen as unhealthy compared to the smaller “classic” frames of the 1960s and 1970s.
Not only that, but the past decade has presented us with reports of many tragic untimely deaths of pro bodybuilders. Deaths ranging from ages in the mid 20s through to 50s. Is this just a coincidence with no real connecting cause between them? Or is it due to the lifestyle bodybuilding demands? In our latest GI Exclusive interview, Mike O’Hearn discusses health in bodybuilding, death in bodybuilding, and the use of PEDs in the sport.
During our new interview discussion with Mike O’Hearn, we asked if he has any unhealthy habits. Does he occasionally indulge in a cheat meal? Does he drink alcohol? This question might sound slightly silly – but if you know O’Hearn it’s a more pointed question than others might expect.
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Check out our GI Exclusive segment with Mike O’Hearn above!
Mike O’Hearn is known for his incredible dedication to structure and health. He trains at the same time in the morning every single day. He’s stuck on the same diet nearly his entire life. He’s never done steroids (though contested by some bodybuilding fans). Those who know him claim his impressive physique is possible naturally only because of his inhuman dedication to health and fitness.
So does he cheat at all? Whether you believe him or not. The answer is no. He claims that he started bodybuilding at such a young age (around 9 years old) that he never developed an interest or habit for alcohol. He’s never drank. When it comes to cheat meals – he’s not interested either. He essentially never developed those bad habits. He avoided it as a kid – so has no taste for it now.
Mike O’Hearn also goes into more detail as to why he never turned or was even curious about trying steroids as a bodybuilder. He tells a few stories of his older brothers and sisters who were all into strength sports. Some turned towards steroids and he saw how it affected them. His sister, in particular, saw such a personality and physical change after doing steroids that O’Hearn didn’t even recognize her. These moments made him build no interest in the drug at a young age.
O’Hearn doesn’t resent the decisions his siblings and other athletes make. While it’s not for him – he doesn’t want to tell others what to do with heir lives. There are tones of unhealthy things we all do as a society. Some people smoke and still live to be 90. That doesn’t mean it’s healthy – but it does mean some can get away with it. It’s the individual’s choice. O’Hearn respects that.
He does however think that the untimely deaths recently being reported in bodybuilder are likely due to unhealthy choices in bodybuilding. He doesn’t think it’s all a coincidence being spun by media. He thinks it’s due to abuse.
“The power to be the greatest makes you do stuff you don’t want to do,” Mike O’Hearn states in our interview. He’s referring to pro athletes wanting to do whatever possible to rise up and become an iconic champion. He understands that drive. All proactive athletes make these sacrifices to different degrees. Unfortunately, with PEDs it can lead to a slippery slope. It goes from sacrifice into full blown abuse.
Mike O’Hearn admits that he is no doctor or analyst. But he does know enough examples and anecdotes from being in the industry to know that PEDs are being pushed to the point of abuse. He leaves us off with a question. With the internet providing more immediate and free access to information – why does it seem the populous is less educated? He doesn’t have an exact answer. But he thinks that question ties into the more controversial debates on PED usage and deaths over the past decade.
You can watch Mike O’Hearn’s full comments in our latest GI Exclusive interview segment above!
OPINION: Will There Ever be Anyone as Legendary as Ronnie Coleman Again?
Ronnie Coleman is a true legend of bodybuilding.
Legendary status. Sometimes the term can be thrown around with little to no care. We call people legends because of what they’ve accomplished in a specific endeavor, the time they put in to hone their craft and become a figure that garners respect. But there are legends and then there are Legends.
Some individuals in a given sport or endeavor just have that certain “It” factor that makes them tower above the rest. For bodybuilding in particular, champions like Arnold Schwarzenegger are revered for what they’ve accomplished in and out of the sport. Other champions like Dorian Yates have reached legendary status based on their ability to change the game and bring things to a whole new level.
Certain legends leave you with feeling of awe, that you’re gazing upon something truly special that will only come about once in a lifetime. A certain individual that can be easily pointed to as the one who made the shift or influenced an entire industry.
The last legend to have that kind of effect in bodybuilding is Ronnie Coleman.
After Dorian Yates ushered in the era of the mass monsters, Ronnie Coleman had come forth from the bottom of the pack to eventually take his place as one of the greatest bodybuilding champions of all time. His sheer size and ability to present himself like a living work of art was one of Ronnie Coleman’s biggest attributes.
There’s a reason why people continue to call Ronnie Coleman “The King”. To this day, fellow bodybuilders and fans still acknowledge just how massive and otherworldly Coleman looked when he prepared himself for the Olympia. This wasn’t your average bodybuilder with some impressive musculature and definition. Coleman was a man legendary for his preparation, the kind of intense training that would make mush of even the most talented bodybuilders in the game.
While Ronnie Coleman pays the price now for that intense training, he has also built the kind of legend that will live on well into the future. But since his retirement, it’s been hard to replicate that same legendary status.
While Phil Heath is the reigning Mr. Olympia champion, it seems that reverence for his considerable abilities are somewhat downplayed by the fans. It’s an unfair assessment, especially considering how accomplished Heath is. Yet despite that, there could be more than a few reasons behind this.
Ronnie Coleman at the height of his powers had to contend with the likes of Shawn Ray, Kevin Levrone, Flex Wheeler, Dexter Jackson and Jay Cutler just to name a few. Each of those bodybuilders have gained their own legendary status on par with Coleman and he was able to overcome all of them. There’s no doubting that the level of competition in Ronnie Coleman’s day were some of the most impressive competitors to ever grace a posing stage.
So that leaves one question. Will there ever be a legendary champion like Ronnie Coleman again?
Wisdom would say that Phil Heath will be held in high regard when he eventually decides to call it a career. We tend to have blinders on during the present, but then look back on the past with reverence. It’s likely the case with the current reigning Olympia champion.
Still, it can’t be denied that Ronnie Coleman had something special and has garnered a massive following through his presence as an unbeatable champion.
Ronnie Coleman has always been a man willing to put everything on the line to accomplish his ultimate goal. In a day and age where so many people want instant gratification, Coleman had to struggle from the bottom in order to get to the top. It wasn’t given to him and you never felt that he came off as a man who thought he deserved greatness. Ronnie Coleman has always been the kind of man that was willing to sacrifice in order to become the best.
For those looking to get a deeper dive into the legendary history of Ronnie Coleman can check out our documentary Ronnie Coleman: The King. The film delves deep into the life of one of the most influential champions bodybuilding has ever seen. With his will to win and his mental fortitude to push past perceived limits, it’s truly hard to think of any other bodybuilder that will be able to reach the kind of lofty status that Ronnie Coleman has attained.
Time will tell if there will be another bodybuilder given the same reverence and respect that Ronnie Coleman has garnered. For now all we can do is appreciate the legend for the hard work, grit, and inspiring story he has left behind.
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 Instagram, Twitter and Facebook to keep up with his antics.
4 Bicep Curl Variations For A Serious Pump
Blast your biceps with these awesome curl variations.
Ask most guys who are serious about their fitness goals. When they think about being in great shape – more than likely the image they have in their heads is of a ripped and striated upper body. It’s what gives a bodybuilder that superhero appearance that so many bodybuilders covet. The building up of the chest, back, and abs are all integral to the process of having a well formed upper body. But the whole picture wouldn’t be complete with some well defined arms.
No matter what stage of the game you’re in there’s no way that an avid bodybuilder wouldn’t want some mountainous biceps to bring together their over all look. If you’re looking to make some major headway in building up your arms then check out these awesome variations for your biceps.
Incline Dumbbell Curl
This exercise is a great variation on your usual bicep curl. By using a seated bench and inclining the seat to just above the 45 degree angle you’ll ensure that you’ll give your arm full range of motion. While performing these be sure to twist your wrist as you get to the top of the curl and within a few reps you’ll be guaranteed to get a great pump. But remember, this exercise is all about form and if your technique sucks then you can forget about reaping the benefits of this great exercise.
21s
This variation is a high rep alternative that is sure to get your biceps burning. The exercise requires a manageable amount of weight in order to complete the 21 reps in one set. Too heavy and you won’t make it through the exercise. Too light and you won’t even feel anything. The first variation starts with your arms fully extended with a barbell or EZ bar in your grips. Curl the bar right up to your stomach then lower it slowly for 7 reps. Then bring the bar up to chest level and curl up to your chin for 7. Lastly, start from the bottom and curl up to your chin for full range of motions for the remaining 7 reps.
Spider Curl
For this variation you’ll need to have a preacher bench to perform the action. Where you would normally be in a seated position at the preacher bench, this exercise requires you to be standing when performing the motion. With the preacher pads right under your arm pits, grab a EZ bar, adjust to a narrow grip and perform the curl. This exercise is great for building up the short head muscles of the biceps and can add some great definition.
Standing Cable Curl
This exercise is a great finisher for your workout. The cable curl can be performed like the standard barbell or dumbbell curl, but it does allow for some variations that can be great for stimulating both the long and short head muscles of the biceps. You can move the shoulders forward to attack the short head muscles or lean backwards to work the long head muscles. You can choose to do a standard 10-12 reps with the movement or work to failure to really thrash the muscles.
What do you think about these bicep variations? Let us know in the comments below and be sure to follow Generation Iron Facebook and Twitter.
Jose Raymond: If You Can’t Win An Amateur Bodybuilding Show Without Drugs, It’s Not For You
Jose Raymond warns younger bodybuilders to not spend too much money on contest prep before going pro.
In the modern world of bodybuilding, there is a wide variety of substances, equipment, and services all designed to help you become a better bodybuilder. Many of these tactics are legit. But many others are also scams. Either way, Jose Raymond worries that younger bodybuilders are spending too much money in their amateur careers during contest prep. In fact, he believes if a young bodybuilder requires the extra bells and whistles to succeed in a local show – that they are setting themselves up for failure when the competition gets more serious. In our latest GI Exclusive interview, Jose Raymond shares tips on how to not spend too much money during contest prep.
Often times when bodybuilding fans and aspiring bodybuilders read magazines or follow iconic pro bodybuilders online – they absorb a lot of really fascinating advice and tips. The problem is – these tips are coming from people at the top of their game. It’s good advice but it might not yet apply to a younger bodybuilder who is still establishing his amateur career. When a person reads up about the supplements, substances, and tactics Big Ramy used to become Mr. Olympia – it would be a mistake for that person to mimic that routine as an amateur.
This is especially true when it comes to contest prep and money. Jose Raymond has publicly warned of this in the past. Yes, bodybuilding can be an expensive lifestyle. But when you are just starting – it doesn’t have to be as expensive as the industry makes it out to be. Jose wants younger bodybuilders to know that they don’t need to spend money on massive sacks of supplements or turn to drugs right away. It’s a waste of money.
So what is Jose Raymond’s rationale behind this advice? The way Jose explains it – amateur bodybuilders need to be able to succeed on a core level in order to really find success as a pro. What he means by this is that if an amateur bodybuilder can’t win a local show without the help of drugs or spending money on fancy tools – they’re going to have a really hard time when they start competing in pro shows.
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Check out our GI Exclusive segment with Jose Raymond above!
Jose Raymond wants to help prevent young bodybuilders from spending tons of money only to hit a wall and give up a few years later. One example are really ambitious bodybuilders who travel across the country to compete in multiple amateur shows in hopes of getting a pro card. That’s fine – if you have the skill to actually succeed. But to spend money on a plane ticket to travel to the Nationals, only to place 10th place and get no prize money, is a waste of the competitors time and money.
“If you place fifth at a local show, do not travel to go do the Nationals,” Jose Raymond states in our interview. His reasoning is – if you can’t win in a smaller local show, there’s no way you’re going to win against the best amateurs in the country. Moreover, if you don’t live near that show, you’re spending money on a plane ticket and the entry fee of the show. It’s wasted money. Wait until you’re ready.
That’s overall the core of Jose Raymond’s advice. When it comes to even supplements – don’t jump into them right away. Find out how your body reacts on plain natural clean foods first. See the limits of your natural body before diving into supplements. Same goes for drugs like steroids (though its should be noted that there are also health and legal risks associated with illegal substances such as PEDs).
You can watch Jose Raymond’s comments in full by watching our latest GI Exclusive interview segment above.
Danny Hester Answers: Are Nick Walker & Hunter Labrada Leading Towards A New Golden Era?
Nick Walker & Hunter Labrada Analysis: Danny Hester gives his thoughts on the new school bodybuilders rising in the ranks.
Danny Hester is a Classic Physique Olympia champion and a competitor who has been in bodybuilding for quite some time. With his years of experience, we wanted to know what his thoughts were of the new school bodybuilders rising up in the pro league. In our latest GI Exclusive interview, Danny Hester talks about Nick Walker and Hunter Labrada and what they might mean for the future of pro bodybuilding.
Nick Walker and Hunter Labrada are two young bodybuilders that are gaining a lot of attention as they make waves in pro bodybuilding. Walker in particular just won the New York Pro 2021 to much acclaim. That’s why we turned to Danny Hester to get his thoughts on these new school bodybuilders. Is this all just hype? Or are we witnessing up and coming future legends?
Danny Hester is extremely impressed by both Nick Walker and Hunter Labrada. Interestingly enough, he originally thought it would be a bad idea for Hunter to enter the world of competitive bodybuilding. He felt that the effort and sacrifice required would be wasted on an era that wouldn’t favor the Labrada gene pool. Hester admits he was wrong – as the competition appearances of Hunter have truly impressed him.
In fact, Danny Hester believes (or at least hopes) that this is a sign of a new upswing in bodybuilding. Perhaps the new era rising up will be more iconic after nearly a decade of controversial opinions on the current crop of athletes. Hester is hopeful that social media’s influence is finally reaping what was sown over the past decade. A new generation of people who were inspired by icons on social media are now old enough to compete.
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Check out our GI Exclusive segment with Danny Hester above!
Danny Hester hopes that social media will bring in more talented young bodybuilders. Perhaps athletes like Nick Walker and Hunter Labrada are a product of that very generation. It will be a like a new “boom” of bodybuilders changing the landscape more dramatically than we’ve seen in recent years.
Of course, it’s still early to tell. What is certain is that the past few years have been a transitionary period for the sport. We’ve now had three different Mr. Olympia champions three years in a row. It’s been a while since that has happened compared to seven years straight of domination from Phil Heath.
Eventually, a reigning champion will reveal himself (perhaps it is even Big Ramy). When that happens, the landscape will be very different than it was. New names. New physiques. New icons. It’s an exciting time and we can’t wait to see who sticks around to become top talent.
You can watch Danny Hester’s full comments on the new school era of bodybuilders in our latest GI Exclusive interview segment above!