Tag: Motivation
Gym Girl Inspiration: How To Jumpstart Your Transformation (+ 10 Instagram Hottest Fit Girls)
If it weren’t for the fit girls, Instagram wouldn’t be what it is today. In other words, Mark Zuckerberg owes a lot of his success to female fitness Instagram celebrities. Maybe he too gets in a little gym girl inspiration before heading to work every morning, who knows?
The best part about fit gym girls on the Gram, you ask?
Not only are the female Instagram athletes aesthetically appealing and a treat to look at, but most of them are constantly putting out content to motivate their followers to kickstart their own transformation journies.
Beginning Your Transformation Journey
For most people, scrolling through Instagram can lead to sensory pleasure. According to research, it is one of the reasons why it can be so addictive.
On the other hand, Instagram can also have a negative psychological impact. As per a study, looking at photos of perfectly chiseled goddesses can hurt your body image and self-esteem. We are sorry to report this but your favorite Instagram gym girl is causing this too.
Let’s take a quick test to check if fit girls are causing you to procrastinate your body transformation, shall we?
Open the Instagram app on your phone and scroll for 10-seconds. Was most of your feed graced by photos and reels of bikini-clad gym girls? Is “train regularly” a constant on your new year’s resolution every year, but you cannot find the time or motivation to work out?
If you found yourself nodding to both the questions above, fit girls are probably one of the reasons behind your inaction.
Related: The Hottest Legs on Instagram
How To Jumpstart Your Transformation
Looking at picture-perfect gym girl physiques can be intimidating. It can leave you feeling hopeless. Many people never start their body transformation because the workouts they see online look terrifying.
At the same time, you might feel ready to begin a body transformation but not know where to start. If you are one of these people, the buck stops for you today.
Feeling unprepared and anxious before starting a physique transformation is normal. Every pro athlete had to start somewhere. In fact, many successful bodybuilders started lifting because of their body insecurities.
As they say, the best time to start working out was five years ago. The second best is now.
Must Read: 5 Reasons Why Your Transformation Isn’t Working
This is how you can achieve your dream physique:
1. Get the Fundamentals Right
Do not worry. We will not ask you to get under a bar and squat on your first day. In fact, it is the most common rookie mistake. Instead of “diving right in,” you should “ease into” the fitness lifestyle.
i. Check-Up
Before you start training and gulping down fancy supplements, you should invest in learning more about your body. We highly recommend seeing a doctor for a complete physical and blood work-up.
While your physician might not be the best person to recommend a physique transforming diet or training plan, she is the best person to consult about things you should stay away from.
Keeping a record of your cholesterol and triglycerides, blood pressure, fasting glucose, and bone density can go a long way in helping transform your physique.
ii. Clean Your Cupboards
While your gym girl fitspo might enjoy a glass of red wine and pizza every once in a while, you should know that she probably does not have that stuff stocked at her home.
There is a famous saying in the fitness industry, “what is in your cupboard will eventually end up in your stomach.” So, give away all the sodas, cookies, candy, ice creams, and snacks and stock up on healthy whole foods.
Having junk food around in your house can tempt you into making poor food choices. Delete the food ordering apps from your phone and distance yourself from unhealthy eating as much as possible.
Next Read: Your Transformation Can Never Be Successful Without These 6 Things
iii. Stock Up on the Good Stuff
If you are serious about transforming your physique, stock up on the following food items:
a. Pantry
Nuts
Olive oil
Quinoa
Oats
Sweet potatoes
Spices
Whole-grain cereals
Natural nut butter
Sesame seeds
Brown rice
Canned tuna
Salmon
b. Fridge
Water
Chicken breast
Greek yogurt
Low-sodium soy sauce
Egg whites
Low-fat milk
Fresh fruits
Turkey
Salsa
Mustard
Although your specific grocery items can vary depending on your diet program, the food items mentioned above can provide you with a balanced blend of proteins, carbs, and healthy fats.
Also, when we say “good stuff,” we are not just referring to healthy food (or weed), but other areas of your life as well, including mental and social. Replace the negative self-talk with positive statements and watch your body transform.
The company you keep during your transformation period can also influence your results. So, surround yourself with people who are on a similar path as you, and maybe avoid your buddies who like getting shit-faced every weekend.
Watch: The Best And Worst Bodybuilding Foods
2. Find the Motivation Within
Crushing on a gym girl can only take you so far. You cannot achieve (and maintain) your dream physique if you lack intrinsic motivation. Figure out why you want to transform your body, plan how you will do it, and act on it. That is how you can stick to a fit lifestyle in the long run.
Related: The Best Gym Motivation Videos of All Time
i. You are Your Own Competition
Many newbies make the mistake of comparing their progress with other people. While Instagram can be a great place to seek gym girl inspiration, it can also be the biggest source of discouragement.
Remember: No two people are the same. Different people will take different amounts of time to show similar progress. Stay patient, and you are bound to see results.
ii. Injuries Should Not Hold You Back
Injuries are a common excuse for delaying one’s transformation journey. Make no mistake, if you are suffering from a serious condition, you should listen to your doctor and follow her advice. But if a muscle sprain or popping joints are your excuses for missing your workout, you are not fooling anyone.
If you follow pro bodybuilders, you would know that many of them train through injuries while prepping for a show. If you are a noob, you should take a professional’s help to train around your injuries.
iii. Start With Light Beginner Workouts
Remember what we said about easing in and not diving in?
The fitness lifestyle is not a sprint. It is more of a marathon. If you want to transform your physique with a focus on improving your health and longevity, you should focus on sticking with your training and nutrition program for the long term.
Since most pro athletes and gym girls post their workout routines online, many beginners follow them in hopes of speeding up their transformation.
If you are a rookie, following Kris Gethin’s 12-week transformation program or any other advanced program is not the best idea. Following an advanced program increases your odds of getting injured while training.
3. Plan to Succeed
As Benjamin Franklin rightly said, “If You Fail to Plan, You Are Planning to Fail.”
Body transformation is serious business. You need a solid plan to achieve your goals.
Disclaimer: “I will build abs in 4 weeks because my favorite gym girl said she likes them” is not a valid plan.
While planning your transformation, you need to set specific, measurable, attainable, relevant, and time-bound goals.
Related: 7 Changes Everyone Should Make To Their Training Programs – Today
4. Set Goals
The scale and mirror are good, but they do not tell the whole story. Fitness is about more than looking good. Your goal should be to be healthy and functional at optimal levels.
Apart from setting monumental goals for yourself, have small goals that you can tick off every week. The feeling of achieving your goal can motivate you to stay on track.
For example, do not limit your goal to “reach 10% body fat in 6 months”. You might lose motivation after a few weeks as there is no urgency involved. Instead, set smaller goals like “run 1K and plank for 5 minutes every day for 1 week.”
5. Go For the Kill
Once you have all the pre-requisites in place, you need to put in everything you have got. Discipline and persistence are key ingredients for a successful physique transformation.
You need to ensure that you never miss a meal or workout session. While training hard and eating right are important, pros value their recovery program just as much. You break muscle in the gym and put on size and strength during deep sleep. You need to sleep for at least six hours every night to ensure optimal recovery after your workouts.
Check Out: 5 Recovery Tips To Help You Build Muscle Faster
6. Access and Reassess
Accessing your progress after every few weeks is indispensable for staying on track with your goals. If you feel you are on the right path, keep going. On the other hand, if you are not satisfied with your results, evaluate your transformation program and make necessary adjustments.
Over and above that, there is a constant inflow of new information in the fitness world. New experiments and studies are being conducted routinely. Limiting yourself to a few training techniques can result in you hitting a plateau or getting bored and quitting the fit lifestyle.
To sum it up, always be on the lookout for new ways to achieve alpha in the gym.
10 Instagram Hottest Fit Girls | Gym Girl Inspiration
These 10 gym girls rule Instagram:
1. Michelle Lewin
Michelle Lewis is the Instagram gym girl OG. She has over 14 million followers and shows no signs of slowing down. Lewin has her roots in modeling and realized her full potential after starting training. From winning IFBB shows, featuring in music videos to being on the cover of magazines, Michelle Lewin has done it all.
Check Out: How Michelle Lewin Works Out For A Perfectly Sculpted Physique
2. Krissy Cela
Krissy’s girl-next-door looks and perfectly toned physique make her one of the most popular gym girls on Instagram. She regularly posts her workouts on her page for others to follow.
3. Yanet Garcia
“The Mexican Weather Girl” is an actress, model, certified health coach, and trainer. There is nothing Yanet cannot do. She is also on Onlyfans if that’s what you were wondering.
Check Out: WCW: Bask In The Beautiful Glory of the Fit and Sexy Yanet Garcia
4. Lauren Simpson
Lauren Simpson posts one of the most detailed workout videos and posts on the list. The fit gym girl’s Instagram handle is a must-follow if you are always short on workout ideas or recipes.
5. Caitlin Turner
If you are into yoga, you cannot go wrong with following Caitlin Tuner. She is an avid traveler who will get you trying new asanas in no time.
6. Anllela Sagra
Anllela Sagra is probably the most ripped gym girl on the list. Her shredded abdomen can put many pro bodybuilders to shame. Sagra has multiple figure contest wins under her belt.
Related: The Anllela Sagra Diet For The Perfect Physique
7. Emily Skye
Skye is the founder of the F.I.T. (Fitness Inspiration Transformation) program, and her Instagram feed is full of how-to workout videos and photos of her chiseled physique. The Australian fitness model is well-known for her no-nonsense approach to dieting, training, and living a healthy life.
Also, for people looking for pregnancy-friendly workout routines, Emily has got you covered with her recent journey to motherhood.
8. Jen Setler
Jen Setler rose to fame with her belfies. She has one of the best buts on the internet. Setler routinely puts out glute training videos for her fans to follow.
Next Read: 10 Best Butts On The Internet 2021
9. Ana Cheri
Ana Cheri is one of the hottest gym girls of all time. Her drop-dead gorgeous looks, hourglass physique, and intense workout videos make her one of the most popular fitness celebrities on the internet. Ana is a former Playboy Playmate and has been featured in many big publications.
10. Karina Elle
Karina was a competitive cheerleader and Cross Country runner for the majority of her life. She’s also a winner of the World Fitness Federation Pro Bikini Championship.
Conclusion
While we can understand gazing at the goddesses on your phone might be the best part of your day, but do not use that as an excuse to stay in bed all day long.
Channel that energy and motivation, and use the steps mentioned above to achieve the physique of your dreams. We cannot promise that carving your goal body will be easy, but it will totally be worth it.
Who is your favorite gym girl? Let us know in the comments below. Also, be sure to follow Generation Iron on Facebook and Twitter.
Best Male Fitness Athletes You Need To Follow on Instagram
Follow These Fitness Stars on Instagram
Instagram has become the go-to place for fitness enthusiasts to follow the best in the business. The sudden blowing up of the fitness scene on Instagram has given rise to some pseudo fitness gurus whom you should stay away from.
Following the right people on Instagram can help you in achieving your goals by acting as a daily dose of motivation. Not to mention, you can learn a ton about fitness from these athletes and apply it to your training and nutrition.
Yesterday we covered the top female fitness athletes you should follow on Instagram. Today we’re jumping to the other side with the top male athletes on Instagram to follow. Check it out!
Steve Cook
Steve Cook is a veteran and had a decent fan following before Instagram was a thing. Steve is one of the most humble fitness personalities and shares not only his fitness routines but also his personal life with his fans.
Simeon Panda
Simeon Panda is an alien from another planet. Panda has insane muscle mass and definition. Simeon is also a part of many collaboration videos where he can be seen lifting heavy weights with complete ease.
Bradley Martyn
Bradley Martyn can lift an insane amount of weights with near perfect form. Martyn is famous for performing crazy stunts like performing squats on a hoverboard, jumping out of swimming pools, squatting with girls on the barbell, etc.
Ulisses Jr.
Ulisses Jr. has one of the most shredded physiques in the fitness industry. Ulisses maintains his peeled look throughout the year. If you’re into ripped physiques and long hair, Ulisses is a must follow.
Joey Swoll
Joey Swoll is a Shredz athlete and has been with the company for ages. Swoll is known for sharing heartfelt messages with his fans. Joey has a symmetrical physique with broad shoulders, tiny waist, and huge legs.
Blessing Awodibu
Bodybuilding isn’t supposed to be boring, and Awodibu is the perfect example of it. Awodibu is one of the funniest bodybuilders on Instagram. Blessing Awodibu is no joke, he is a Pro Bodybuilder and is a 2X Arnold champion.
Kris Gethin
Kris Gethin is a renowned fitness athlete who believes in mileage as he does in knowledge. Kris owns the band Kaged Muscle which proves his knowledge about diet and nutrition, and his physique is the result of the mileage in the gym.
Mike Rashid
Mike Rashid is much more than a shredded physique. Rashid believes in developing and training the mind as much as he believes in working on his physique. Mike has an entrepreneurial side and owns his own supplement and apparel brands.
Cory Gregory
Cory Gregory is the co-founder of MusclePharm and Max Effort. Gregory brought the “Squat Every Day” challenge to the limelight. Cory also gives the “Dad bod” a whole new meaning.
Who is your favorite male fitness athlete on Instagram? Let us know in the comments below. Also, be sure to follow Generation Iron on Facebook and Twitter.
*All images courtesy of Instagram
Best Female Fitness Athletes You Need To Follow on Instagram
Follow These Female Fitness Athletes on Instagram
Beautiful women are one of the biggest reasons for Instagram’s loyal user base. Many people check Instagram every once in a while just to see if their favorite chick has posted a new picture.
Female fitness athletes are much more than pretty faces. Fit chicks give out training, nutrition and lifestyle tips which can help women and men alike. These girls have also built a brand out of their Instagram accounts.
Paige Hathaway
Paige Hathaway is one of the prettiest girls on this list and arguably in the entire fitness industry. Hathaway is dedicated to helping people improves their physiques and runs a monthly transformation challenge to motivate them.
Ana Cheri
Ana Cheri is a Playboy Playmate turned fit chick. Cheri owns a gym with her husband and a swimwear brand. If you love women with an hourglass physique, following Ana on Instagram will be the best thing you’ll do today.
Michelle Lewin
Michelle Lewin has been on the fitness scene for a long time and is one of the most recognized personalities. Lewin doesn’t limit her workouts to the gym, and you can see her working out in the wild.
Alice Matos
Alice Matos is much more than a pretty face and a shredded physique. This Brazillian beauty has an entrepreneurial side and has turned her clothing brand into a global fashion label.
Courtney King
Courtney King is a 2X Ms. Bikini Olympia and knows her training well. King is complete wife material with some serious cooking skills. Courtney shares much more than belfies and will make you fall in love with her adorable self.
Ashley Horner
Ashley Horner is badass and her workouts are a proof of it. Horner is also the only mommy on this list. Ashley is a transformation expert and is a must follow for anyone looking to shake things up.
Nikki Blackketter
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A CHRISTMAS MIRACLE, I’m finally allowed to spill the beans on Nikki B Season 2 X @gymshark !!! We had SO much fun making this collection, it has a lot of elements from my first round, plus some more fun/lifestyle elements as well, which I’ll reveal very, very soon. ??? HOPE YALL ARE AS EXCITED AS I AM, bc we launching with a HUGE pop-up shop in Los Angeles, (third street promenade), January 6th & 7th!!! My heart is literally pounding typing this because I am filled with so much excitement and anticipation and I’ve been waiting SO LONG to tell you guys, haha. Please COME SEE ME there and grab some of the new swaggggg!!! LOVE YOU GAHHHHHHHHH #okayimdone #capslockneedstoberemovedfromme #swipeforthesneakpeeks #andthereswaymore #gonnabebest2018kickoffever #HYPENESSISTOOREAL #pineapplelife #NikkiBSeason2 *oh it’ll be available online sometime after pop-up, date not set yet
A post shared by Nikki Blackketter (@nikkiblackketter) on Dec 5, 2017 at 10:37am PST
Nikki Blackketter is a YouTuber with devoted followers. Blackketter is a Gymshark sponsored athlete and has 1.7 million followers on Instagram. Nikki is very honest with her followers and doesn’t hide anything.
Jen Selter
Jen Selter shook up the world with her belfies. Selter arguably has one of the best butts ? on Instagram and you’re missing out if you’re not already following her. Jen has made several television appearances promoting fitness.
Brooke Ence
Ence is the most shredded fitness athlete on this list. Brooke’s physique can put many serious lifters to shame. Ence is a CrossFitter and makes appearances as an Amazon warrior in the hit Wonder Women franchise.
Anllela Sagra
Anllela is a Colombian beauty with washboard abs. Sagra’s captivating face and physique can keep you hooked on her Instagram feed. Anllela frequently shares videos, pictures, and tips from her workouts.
Who is your favorite female fitness athlete? Let us know in the comments below. Also, be sure to follow Generation Iron on Facebook, Instagram and Twitter.
*Images courtesy of Instagram
These Are The Sexiest Male Body Parts As Rated By Women
These Are The Sexiest Male Body parts As Rated By Women
Many of us get a gym membership so we can impress the women around us. Women can be the inspiration to lose those extra kilos or pack on some muscle mass. No matter how much you would want to deny it, but a fit bod will always beat a dad bod.
Researchers at Western Illinois University conducted a study where they asked several women to rate the sexiest muscles on a man. While we could have guessed a few of these body parts, some are completely shocking. These are the results of the not-so-surprising study.
1. Abs
There are no surprises here. Abs were rated the sexiest male body part by women. Having a shredded midsection adds to the overall aesthetics of your physique. They are so much more important if you’re planning to hit the beach with your lady love.
While abs are the sexiest muscle on a man, they aren’t easy to obtain. It takes discipline in your diet and training to achieve them. Follow this ab workout to get on the radar of women with your chiseled midriff.
2. Biceps
Biceps have been the symbol of strength and machoism for centuries. If you want to impress a woman with your muscles, there is no way you can do it with skinny arms. Chances are you already know this and are working on your guns.
The Governator Arnold Schwarzenegger referred to his biceps as mountains. You need to follow the same approach to build sleeve-ripping pythons. Turn your skinny arms into mountains with this bicep workout.
3. Chest
A broad chest is hard to develop, and there are only a few other things women appreciate more than chiseled pecs on a man. A full and muscular chest is what separates the men from the boys.
Your chest workouts should be a mixture of compound and isolation exercises. Compound exercises add to the size of your chest while isolation exercises add definition. Follow this Bradley Martyn chest workout for insane gains.
4. Obliques
Most people overlook training their obliques. Their core workouts consist only of ab exercises. Your midriff cannot be deemed complete without well-defined obliques. Obliques are the fish gills like muscles at the sides of your abs.
Women rated obliques as the fourth sexiest muscle on a man, and this should be reason enough to start training them. 10-minutes of oblique training during an ab workout is enough to add definition to your midsection.
5. Triceps
A pair of shredded arms gives women the surety you can hunt for them and keep them safe and warm. Although your triceps don’t get the same attention as your biceps, they make up two-thirds of your arms.
You can’t afford to slack off during your triceps training. Your triceps should look like a horse kicked you in the back of your arms. Training your triceps isn’t about lifting heavy weights as much as it is about focusing on achieving muscle failure.
6. Butt
We didn’t expect glutes to be on the list of the sexiest male body parts. We’re sure well shaped and sized butts would be one of the top two body parts on the list if men would have taken this same test.
If you have been skipping your leg days, this should be a wake-up call for you. Apart from the usual squats and deadlifts, you should be focusing on glute building exercises like the donkey kickbacks and reverse abductor presses to work on your rear.
Do you agree with the women on the sexiest male body parts? Let us know in the comments below. Also, be sure to follow Generation Iron on Facebook and Twitter.
These Tom Platz Videos Will Pump You Up for Your Next Leg Workout
Tom Platz – The King of Quads
Tom Platz arguably had the most insane legs of all time (and still does based off recent video footage!). If this name doesn’t ring a bell for you, you have been missing out on something great all your life. Platz is a golden-era bodybuilder and stepped on the Mr. Olympia stage along with Arnold Schwarzenegger.
Tom’s legs got the way they were because of his insane workouts. We’re sure you might have seen hundreds, if not more, workout videos, but you’ll never have seen anything like the Tom Platz leg workouts.
If you’re one of those people who despise leg days and can’t find the motivation to train your wheels, watching a Tom Platz training video before hitting your legs can be the motivation you so badly need.
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Tom Platz loved squatting and swore by the exercise. He considered squats to be the best leg exercise and relied heavily on them in his leg workouts. After squats, he preferred hack squats and sissy hack squats.
Many of us mortals might get light headed just thinking about the volume of squats he performed. All of us can learn a lot about squatting and having a better form by following Platz’s principles.
How Many Can You Do?
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We’re sure you might be doing leg extensions and leg curls in your workouts, but have you ever done these exercises the way Platz does them? Chances are, Tom Platz is the only person who does them the way he does and that’s why he has the legs he has.
In your next leg workout, get yourself a spotter, but instead of asking him for support, tell him to add resistance to your reps. Adding external resistance to the weights will fill your muscles with blood and lactic acid, giving you a gorging pump.
Taking it to the Extreme
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Tom Platz has a very different view about training than many of his peers. Listen to him talk and you’ll realize he’s all about hitting failure with every set. There is nothing called overtraining in his dictionary.
At the same time, in his bodybuilding days, Platz’s leg workouts were so intense that he only trained his legs twice a month. Tom’s range of motion while performing his exercises is something we all can learn.
Platz – The Trainer
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You can take a bodybuilder of out bodybuilding, but you can’t take the bodybuilding out of a bodybuilder. Tom Platz now spends his time training people and we can all access his infinite bodybuilding wisdom through these videos.
Before a workout, you never know how many reps Platz is going to do or how many reps he’s going to make his trainees do. He’s all about going until the body can’t take any more. Platz didn’t believe in making his workouts look beautiful. Tom believed if he made his exercises look nasty, his wheels would turn out nasty as well. He was right!
Some Squatting Tips to Take Away
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Always keep your back straight while squatting. Don’t bend forward as it puts more tension on your lower back and glutes and recruits less of your quads. Squeeze and keeps your quads tight throughout the exercise.
While squatting, make your nose your pivot point. Your nose should go straight down perpendicular to the ground as you squat. It should be like jumping straight into a swimming pool. If your nose looks like you’re diving into the pool, you’re doing it wrong.
To wrap things up, look at this video of Tom Platz doing 23 reps with 525lbs on the bar. Platz has a smile on his face all throughout the set. This shows how much he loves what he does. Before we part, always remember, you’ve got five more left in you.
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Who has the best legs in the bodybuilding industry in your opinion? Let us know in the comments below. Also, be sure to follow Generation Iron on Facebook and Twitter.
*Header image courtesy of Tom Platz YouTube.
Arnold Schwarzenegger Quotes to Keep You Motivated
Arnold Schwarzenegger Quotes to Keep You Motivated
It’s safe to say Arnold brought bodybuilding to the mainstream. If it was not for Arnie and his Greek god-like physique in Conan the Barbarian, Terminator, Commando etc., bodybuilding probably wouldn’t have flourished throughout the world.
Who would have thought a guy from Austria would end up marrying a Kennedy and become the Governor of California? The Governator is no ordinary human. His thought process, hard work, discipline, and visualization techniques have helped him get where he is. When Arnie talks, we should all listen.
Arnold Schwarzenegger Rules of Success
Make it Count
“The last three or four reps is what makes the muscle grow. This area of pain divides the champion from someone else who is not a champion. That’s what most people lack, having the guts to go on and just say they’ll go through the pain no matter what happens.”
Chase the Pump
“Not many people understand what a pump is. It must be experienced to be understood. It is the greatest feeling that I get. I search for this pump because it means that that my muscles will grow when I get it. I get a pump when the blood is running into my muscles. They become really tight with blood. Like the skin is going to explode any minute. It’s like someone putting air in my muscles. It blows up. It feels fantastic.”
Resistance is Your Friend
“The resistance that you fight physically in the gym and the resistance that you fight in life can only build a strong character.”
If It’s Not Fun, You’re Doing it Wrong
“Bodybuilding should be fun because you get a feeling of satisfaction which is very hard to explain. A bodybuilder knows when he pumps up his muscles it means growth. The muscles grow. So, therefore, he knows when he pumps up well, that is progress. And that satisfies him because he feels the progress in his body. Therefore the pump feels good. It’s actually the best feeling a bodybuilder can have. It’s a difficult thing to explain. Like sometimes we joke around and we get a good pump and we say you have to admit that a good pump is better than coming. Somebody off the street wouldn’t understand that, but sometimes a pump is the best feeling you can have.”
“The best activities for your health are pumping and humping.”
Shock Your Muscles
“A beginner does eight repetitions of a certain exercise with his maximum weight on the barbell. As soon as it hurts, he thinks about stopping. I work beyond this point, which means I tell my mind that as soon as it starts aching it is growing. Growing is something unusual for the body when you are over eighteen. The body isn’t used to ten, eleven, or twelve reps with a maximum weight. Then I do ten or fifteen sets of this in a row. No human body was ever prepared for this and suddenly it is making itself grow to handle this new challenge, growing through this pain area. Experiencing this pain in my muscles and aching and going on is my challenge. The last three or four reps is what makes the muscles grow. This area of pain divides a champion from someone who is not a champion. That’s what most people lack, having the guts to go on and just say they’ll go through the pain no matter what happens. I have no fear of fainting. I do squats until I fall over and pass out. So what? It’s not going to kill me. I wake up five minutes later and I’m OK. A lot of other athletes are afraid of this. So they don’t pass out. They don’t go on.”
Stay True to Yourself
“What I’m doing is the thing I want to do. I don’t care what other people think. If the rest of disagrees and says I shouldn’t waste my time, I still will be a bodybuilder. I love it. I love the feeling in my muscles, I love the competition, and I love the things it gives me. I have never really had to work in my whole life. I’ve never had an eight to six job. I’ve always made good money. I’ve traveled all over the world competing and giving exhibitions. I‘ve made a profession out of a pastime, which perhaps only five percent of the population can do. The other ninety-five percent are frustrated office workers, working for someone else. I’m totally independent. So, I…..feel…if I would live again or if I would be born again, I would do exactly the same thing.”
Never Be Afraid of Failure
“Just like in bodybuilding, failure is also a necessary experience for growth in our own lives, for if we’re never tested to our limits, how will we know how strong we really are? How will we ever grow?”
Be the Sculptor of Your Physique
“You don’t really see a muscle as a part of you, in a way. You see it as a thing. You look at it as a thing and you say well this thing has to be built a little longer, the bicep has to be longer, or the tricep has to be thicker here in the elbow area. And you look at it and it doesn’t even seem to belong to you. Like a sculpture. Then after looking at it a sculptor goes in with his thing and works a little bit, and you do maybe then some extra forced reps to get this lower part out. You form it. Just like a sculpture.”
Struggles Develop Real Strength
“Strength does not come from winning. Your struggles develop your strengths. When you go through hardships and decide not to surrender, that is strength.”
Visualization is the Key
“The mind is the limit. As long as the mind can envision the fact that you can do something, you can do it, as long as you really believe 100 percent.”
“As a kid, I always idolized the winning athletes. It is one thing to idolize heroes. It is quite another to visualize yourself in their place. When I saw great people, I said to myself: I can be there.”
“We all have great inner power. The power is self-faith. There’s really an attitude to winning. You have to see yourself winning before you win. And you have to be hungry. You have to want to conquer.”
Be Yourself
“The worst thing I can be is the same as everybody else. I hate that.”
Never Settle
“When I was ten years old I got this thing that I wanted to be the best in something, so I started swimming. I won championships, but I felt I couldn’t be the best. I tried skiing, but there I felt I didn’t have potential. I played soccer, but I didn’t like that to well because there I didn’t get the credit alone if I did something special. I just avoided team sports from then on. Then I started lifting through the other sports and I enjoyed it the most. I won the Austrian championship in 1964 but found out I was too tall. So I quit that and went into bodybuilding. Two years later I found out that that’s it that’s what I can be the best in.”
Food for Thought
“You have to remember something: Everybody pities the weak; jealousy you have to earn.”
Which is your favorite Arnold quote? Let us know in the comments below. Also, be sure to follow Generation Iron on Facebook and Twitter.
5 Tips for Finding Yourself a Workout Partner
How to Find a Good Workout Partner
If you train alone, you are leaving a lot of gains on the table. People who hit the gym with a training partner would agree a workout partner can help you take your workouts to a new level.
A good training partner can be the constant source of support (both mental and physical) and motivation you need. Finding the right training partner is easier said than done. You want a training partner who adds to your workouts and not someone who eats away your time and focus by chatting throughout your time in the gym.
Look for Someone More Advanced
You need a training partner who will push you to your limits in the gym, so it’s better to look for someone who has more experience as compared to you. A partner who is on an advanced level can teach you about the sport and help you reach your goals more efficiently.
A training partner who is on an advanced stage will probably be using advanced training techniques to make his workouts more intense. It’ll be in your best interest to piggyback on your partner’s knowledge and experience. One of you will get the better part of the deal, so it better be you.
Discipline is the Key
You’ll need army-like discipline if you want to succeed at bodybuilding. Look for people who are at the gym at the same time every day. Obviously, you too will need to be regular to the gym to take note.
Discipline doesn’t end at showing up at the gym. Your training partner should be disciplined in his workouts. You don’t want to workout with someone who would leave an exercise in the middle to go and talk to someone, miss a workout for dinner with friends, or skip the gym because the day was too long.
Your Partner Doesn’t Necessarily Need to Workout with You
It is okay if you can’t find the right workout partner in your gym. Don’t make the mistake of settling for someone who will deteriorate the quality of your workouts. You can look for someone on virtual platforms who shares the same passion for fitness as you.
These types of workout partners are great for accountability. If you have a friend who is a fitness freak, you can keep each other accountable by sharing your goals, workouts, pictures, and nutrition.
Stay Clear of Gym Bros
If you’re a beginner, you should stay away from gym bros. Gym bros love to impress the rookies with their knowledge. The only caveat being, there is a high probability the bros have no idea what they’re talking about.
If you’re a beginner, you would want to train with someone who is fitter than you, but don’t punch above your weight class. When you join a gym don’t try to train with an athlete who is getting ready to step on stage for a show.
On the other hand, if you’re an advanced athlete and can’t find someone who can teach you stuff, take someone who shows the burning desire to transform his physique under your wing.
Be Ready to Part Ways
After you find a workout partner, it isn’t necessary things will go out as you would have wanted. Problems like not being accountable to each other, the workout style and goals, indiscipline can spoil your relationship and workouts.
If you train with someone and he misses a workout, it could negatively affect your workout. If any of the problems creep up, it’s better to call it quits and go back to training alone or look for someone new. Sounds a lot like dating, right?
Do you train with a partner? Let us know in the comments below. Also, be sure to follow Generation Iron on Facebook and Twitter.
The Best Way To Build Your Butt
Best Butt Building Exercises
Turning a flat butt into a round and muscular butt can take some time and effort. Running on the treadmill or spending some time on other cardio equipment isn’t going to budge the needle for you if you’re looking to transform your rear.
If you want to build a peach emoji ? like butt, you need to switch between the compound (multi-joint) and isolation (single-joint) exercises. If your glutes are lagging as compared to the other muscle groups, you should dedicate entire workouts to training your butt.
1. Squats
Squats are an overall leg building exercise. While performing the squats and every other glute building exercise, you need to make sure you go deep. Ass to the grass is the way to go while performing the butt building exercises.
Going below parallel on the squats will target your butt effectively. Pausing at the bottom of the movement for a couple of seconds will fill your rear with lactic acid. Put more focus on your glutes by not locking out your knees at the top of the movement.
2. Donkey Kickbacks
Donkey Kickbacks are an excellent isolation exercise for building muscle mass in your glutes. If the bodyweight version of the kickbacks feels easy, you can add resistance by using weights.
Get into a kneeling push-up position on an exercise mat. The bend of your knee should create a 90-degree angle between your calf and hamstring. Exhale and lift your right leg until your hamstring is in line with your back. Return back to the starting position and repeat for the left leg.
3. Lunges
Lunges target your glutes and quads and can help in building muscle definition. You can try the standing, alternating or walking lunges to target your glutes. Bulgarian split squats are another variation of the lunges which can help you in developing your butt.
Start with holding dumbbells on each side. Bring your right leg forward and perform a lunge so your right knee is only an inch away from the ground. At the bottom of the movement, your right calf, and left quad should be parallel to the floor. At the same time, your left calf and right quad should be parallel to each other. Return to the starting position and repeat for the left leg.
4. Hip Thrusters
Hip thrusters are one of the most underutilized exercises when it comes to glute training. Most people make the mistake of going through the motions while performing this exercise. You should pause and squeeze your glutes at the top of the movement to get the best results.
Lie with your upper back at the side of a flat bench and place a barbell on your quads. Your feet should be flat on the floor. Your butt should be an inch away from the floor at the bottom of the movement. Your back, glutes, and hamstrings should be in a straight line at the top of the movement.
5. Dumbbell Sumo Squats
Using dumbbells while performing the sumo squats help you in increasing your range of motion. Stand on an elevated platform like the aerobic steps or a couple of benches to further increase your range of motion.
Hold a dumbbell between your legs and perform a squat without bending your back. Pause for a couple of seconds at the bottom of the movement and don’t lock out your knees at the top to target your glutes efficiently.
Which are your favorite glutes exercise? Let us know in the comments below. Also, be sure to follow Generation Iron on Facebook and Twitter.
*Header image courtesy of Envato Elements.
Dwayne “The Rock” Johnson Photos Which Will Motivate You to Hit the Gym
Dwayne “The Rock” Johnson Photos Which Will Motivate You to Hit the Gym
The Rock is one of the most inspirational peoples of our time. If you ever find yourself dragging your feet, a scroll through Dwayne Johnson’s Instagram feed should be enough to pump you up.
The Rock started out as a football player and then made his way into the WWE (then WWF), before making it big in Hollywood. Johnson is amongst the most widely recognized and humble celebrities.
Photos of The Rock to Motivate You
The Rock travels with his own gym. The Iron paradise has all the equipment you would ever need to train any muscle group. The picture above is from his ‘portable’ gym which travels with him.
The physique Dwayne Johnson has is the result of intense workouts. The Rock has had multiple injuries and surgeries, but they couldn’t stop him from improving his physique with every passing year.
Clanging and Banging
Johnson has a partnership with Under Armour. His Project Rock brand has become Under Armour’s number one seller worldwide. These numbers say something about The Rock’s popularity.
If you’ve ever wanted to try Johnson’s workout, he lays it out for you in this video. The Rock is solid as a rock and strong as a bull. He can move serious weights with a perfect form.
The Rock takes no off days. Even while he is traveling around the world, he hits the gym first thing after landing to kick jet lag. Dwayne is a fan of bodybuilding and is seen at big shows like Mr. Olympia.
The Hardest Worker in the Room
When was the last time you saw such jacked forearms on a movie star? The Rock isn’t just another celebrity, he’s the ‘people’s champ’. Johnson has a heart of gold and you’ll often see him go out of the way for his fans.
Some people might think it’s easier for The Rock because he’s such a big star. It is actually the other way around. The more successful The Rock gets, the harder it is for him as he’s setting higher standards for himself to beat.
It was time for a transformation picture. The Rock has been successful in transforming his physique for his movie roles. The picture in the right is from the sets of the movie Pain & Gain.
The Rock’s quads can put a pro bodybuilder to shame. The legs are the foundation of your body. You can’t have a strong upper body without strong legs. Follow Johnson’s lead and start to love training your legs.
Johnson’s Instagram feed is a paradise for bodybuilding lovers. It’s great to see one of the biggest Hollywood stars is into the fit lifestyle. We believe The Rock will inspire many people to transform their physiques and their lives.
View this post on Instagram
Finish your week strong. It is not the critic who counts; not the man who points out how the strong man stumbles, or where the doer of deeds could have done them better. The credit belongs to the man who is actually in the arena, whose face is marred by dust and sweat and blood; who strives valiantly; who errs, who comes short again and again, because there is no effort without error and shortcoming; but who does actually strive to do the deeds; who knows great enthusiasms, the great devotions; who spends himself in a worthy cause; who at the best knows in the end the triumph of high achievement, and who at the worst, if he fails, at least fails while daring greatly, so that his place shall never be with those cold and timid souls who neither know victory nor defeat. And after the man leaves the arena, he will then pour fine tequila ? on his oatmeal and brown sugar because he’s also kinda f*cking crazy and finds that concoction delicious. Excerpt from one of my favorite speeches from one of my favorite Presidents. I may or may not have made up the last sentence.. ??? it’s conjecture at this point. #ManInTheArena #Roosevelt26 #DareGreatly #AndGetToWork
A post shared by therock (@therock) on Nov 2, 2018 at 3:49pm PDT
We think it’s enough motivation for now. It’s time to get off of your butt and as The Rock likes to say ‘Get to work.’ Head to the gym and make it the best workout of your life.
Which is your favorite The Rock movie? Let us know in the comments below. Also, be sure to follow Generation Iron on Facebook and Twitter.
*Header image courtesy of Instagram.
5 Exercises Which Will Burn Fat Better Than Cardio
Exercises Which Are More Effective Than Cardio
Most people get a gym membership because they want to shed weight. Losing weight is one of the most common New Year’s Resolutions. This is why there is an influx of new members in gyms around the world during that time.
Most people when they think weight loss, think about cardio. If you’re someone who doesn’t like the idea of spending time on a treadmill or don’t feel comfortable going for a walk or a run in the wild, this is the article for you.
1. Burpees
Burpees are one of the most brutal exercises. All the exercises on this list are high-intensity exercises which will put your cardiovascular system to a test. Apart from losing weight, HIIT workouts help you in building strength and stamina.
Stand with your feet shoulder-width apart. Perform a squat and place your hands on the floor, just inside your feet. Get into the pushup position, perform a pushup and return to the starting position. Reach your arms overhead and explosively jump up in the air. Land back and repeat for reps.
2. Alternate Kettlebell Swings
The benefit of performing HIIT exercises is, you can target specific muscle groups while burning fat. Alternate kettlebell swings will work your shoulders and back while burning those extra calories.
Stand with your feet in a wider than shoulder-width stance. Hold a kettlebell between your legs in your right hand. Swing the kettlebell so its parallel to the floor and at your shoulder level. Return to the starting position and repeat with your left arm.
3. Dumbbell Farmer’s Walk
Dumbbell farmer’s walk is an incredibly effective exercise if you’re looking to build grip strength. This exercise also helps in shedding weight while sculpting your body and strengthing your stabilizers.
Dumbbell farmer’s walk has different variations you can perform. You can use farmer’s walk bars, dumbbells, kettlebells or barbells for this exercise. You can also hold the dumbbells and kettlebells overhead to make the walk intense.
4. Step Up Jumps
If you have ever performed step-ups, you would know this exercise can smoke you. The trick with step-up jumps is you need to maintain a constant intensity. You could perform the bodyweight version of step-up jumps or could add resistance by using weights.
Stand behind a flat bench of knee height and place one foot on the elevated platform. Jump up, driving through the forefoot of the elevated leg. Switch legs in the air so that you land your opposite leg on top of the platform.
5. Battle Rope Wave
Battle rope training is a staple in unconventional gyms, and there’s a good reason behind it. They’re one of the most functional pieces of equipment for high-intensity training and hardcore conditioning.
Battle rope waves can exhaust you in a couple of minutes. This exercise might look easy but will take all you have. Hold the ends of the rope at arm’s length in front of your hips with your hands shoulder-width apart. Brace your core and begin alternately raising and lowering each arm explosively.
How long are your cardio sessions? Let us know in the comments below. Also, be sure to follow Generation Iron on Facebook and Twitter.
*Header image courtesy of Envato Elements.