Tag: Posing
Larry Wheels Takes Posing Lessons From Joe Linder aka Joesthetics
Bodybuilder, powerlifter, and arm wrestler Larry Wheels is a multi-faceted personality and one of the most famous fitness influencers on YouTube. Wheels is known for wrecking his own personal records in the gym. However, most of his strength feats were backed by pharmacological help. The 28-year-old extensively used PEDs to fuel his performance for a very long time.
Wheels chose to stop using steroids after a back injury and underwent a significant physical transformation as a result. The powerlifter has never shied away from admitting steroid use and maintained honesty about his experiences with PEDs. He admitted that steroids helped him achieve insane feats of strength but also caused several health issues.
He feels far better without the abuse and continues creating new gym records. In recent months, he performed a 183.7-kilogram (405-pound) bench press for 22 reps and smoked a 150-pound incline dumbbell press for 25 reps.
Wheels made his amateur bodybuilding debut at the 2018 NPC Gold Coast Muscle Classic and won the competition in the overall category. He now desires to compete in the Classic Physique division and feels he can beat other competitors without abusing steroids.
Larry Wheels and Joesthetics perform an arm workout
Wheels has been taking bodybuilding and posing lessons from the sport’s veterans and recently partnered with German bodybuilder, influencer, and fitness model Joe Linder aka Joesthetics. The duo trained arms together, discussed PED usage, and Linder gave some interesting posing lessons to Wheels. So let’s take a closer look at the detailed account of this session.
Cable Biceps Curl
Wheels and Linder performed cable biceps curls to build the biceps and did a few sets while discussing different aspects of bodybuilding. Cable machines keep the muscles under tension throughout the movement; hence, they potently induce hypertrophy.
Triceps Rope Pushdown
The duo next took to the triceps rope pushdown to work the triceps and performed a few solid sets that targeted all three triceps heads. Wheels spoke into the camera and marveled at his training partner’s insane diet discipline.
“I was talking to all these IFBB Pros back in the day, and I asked everyone. Everyone told me the same thing — there is no magic pill. The only thing that you can do is burn the fucking calories, bro. If you want to eat them, you have to burn them,” said Jo Linder.
Following this, the bodybuilders proceeded to practice posing.
Overall, the workout included:
Joe Linder speaks about his experience with steroids
As Wheels watched Linder perform the exercise, he pointed out that the latter looked lean but still bigger than the last time they trained together. The 30-year-old stated he is always on a strict diet to get big and lean. There is pharmacological assistance as well. However, it is in a smaller dose than you may imagine.
“For my last show, I took 75 MG of Tren — a week, not a day! A week! So very low dose…” Linder said.
He added:
“I believe that I gained another 5 pounds of muscle during my prep for the show. Because I kind of dieted very slow, and I grew even into the show.”
Linder pushed the diet really hard and also did a lot of cardio. However, he did not get as flat and was able to retain the muscle mass on his frame.
The German bodybuilder said he had stopped steroid use two days before his last show and looks much better even while only on TRT.
Continuing the discussion about his cycle, he stated that he got blood work done after using Tren for three weeks. A surprising thing that he encountered was extremely high estrogen levels. However, Joe believes the tests do not accurately reflect what’s happening in the body while on Tren.
“That’s something that people need to understand. The first few weeks when you take Tren, and you go test your levels, the Tren makes your estrogen level appear high depending upon the testing methods they use…” Linder said.
However, he believes that Tren does not harm the body in any way.
Linder gives Wheels posing lessons
While going through the workouts, Linder and Wheels decided to practice posing. Wheels admitted to being a novice in this area.
“Different physiques, different styles, and we’re about to correct each other with our posing,” Linder said.
He then went on to teach Wheels a few posing basics. The duo started with the front double biceps pose, and Linder said:
“You technically need to know what to do with your legs. When you stand on the stage, you can’t just do this (raise the arms and flex the biceps)… You have o squeeze your legs, hold the tension there…”
While responding to Wheels’ query, he stated that you have to try to separate the floor with your feet. This means you have to try to apply the force with your feet in the opposing direction to create the lines. However, everyone has their own way of creating tension, as he added:
“You have to practice. The way some people do it is with their toes — almost squeeze it together so it gives you the feeling of trying to squeeze your toes together, so you have more tension.”
Linder further stated:
“What personally helped me is when I put my feet a tiny bit apart. So I (duck slightly) because then my quad sweep comes out better.”
“I stand very narrow because I have shitty hamstrings but good quads,” he concluded.
The posing lessons continued as the partner hit the side chest pose.
“Always when you do poses, you start from the bottom,” Linder said.
“You have your calves, you press it against, then you have your glutes and everything else.”
Wheels admitted that his side chest is his worst pose. Linder taught a few more tricks to Wheels. He also shared a tip for making the side chest stand out.
“You have to squeeze the (visible/front) leg against the knee (of the other leg) so that it creates an illusion (of bigger hamstrings),” Linder added.
Some more tips followed, and the duo wrapped up the posing session after hitting a few more poses.
You can watch the full workout video below, courtesy of Larry Wheels’ YouTube channel:
Published: 25 June, 2023 | 12:05 AM EDT
Eddie Hall Learns Posing from Pro Coach Ahead of Anticipated Bodybuilding Debut
Strongman legend Eddie Hall is well-respected in the fitness community for his superhuman strength and athletic abilities. Although he moved on from professional competition years ago, he continued expanding his creative footprint in sporting ventures. In a YouTube video, Hall shared a posing session led by pro coach Emma Heineman ahead of his highly anticipated debut in bodybuilding.
Eddie Hall enjoyed a highly successful career as a strongman athlete. He dominated the UK regional scene in the 2010s and earned his first qualification to the World’s Strongest Man competition in 2012. He racked up several national titles working his way up at the WSM ladder over the next five years. In 2016, Hall created history by becoming the first person to deadlift 500-kg (1,102lbs) and finally secured the coveted WSM title in 2017. He doesn’t compete actively now but serves as a lead ambassador for the sport.
The English star boxed fellow strongman Hafthor Bjornsson in a match billed ‘The Heaviest Boxing Match in History.’ The two titans clashed for six rounds last year with Bjornsson getting the nod on the judges’ scorecards. Although there were talks of another outing, they decided against it. As a result of the loss, Hall was forced to tattoo Thor’s name on his foot.
Hall teamed up with iconic Strongman Brian Shaw for a grueling shoulder workout last November. The former rivals pushed each other in training as Shaw took the lead in guiding Hall through his home gym. Aside from strongman, Hall announced his plans to switch to competitive bodybuilding earlier this year.
The decision to body-build was made possible after Hall witnessed the incredible physiques of reigning four-time Classic Physique Olympia champ Chris Bumstead and former two-time Mr. Olympia Mamdouh ‘Big Ramy’ Elssbiay in December 2022.
‘The Beast’ is furiously training for his next athletic venture. He smashed a heavy chest workout with his son Maximus and influencer Jesse James West a few months ago. Then, Hall joined forces with IFBB Pro bodybuilder Jamie Christian-Johal for a taxing back workout and later reunited for an epic chest workout.
In addition to training, Hall is open about his nutrition. Eddie Hall reflected on eating about 15,000 calories a day to compete at the highest level during his Strongman career. He said his limit was reached after consuming more than 20,000 calories in a single day.
As of late, Hall enlisted the help of legend Jay Cutler for an upper body workout in hopes of adding some much-needed knowledge to his bodybuilding repertoire. The four-time Mr. Olympia praised Hall’s work ethic while offering tips on maximizing the pump.
Eddie Hall learns posing from pro coach ahead of anticipated bodybuilding debut
In his latest undertaking, Eddie Hall shared a posing session where he was guided by professional coach Emma Heineman in preparation for his debut in competitive bodybuilding.
Hall weighed in at 175 kgs (386 pounds) and revealed the front lat spread as his favorite pose. He started with a front-facing pose while Heineman guided him through the maneuvers.
“What I’m finding is, Strongman is just moving A to B as efficiently as possible,” said Hall. “You don’t really think about what muscles you use. With bodybuilding, I’m slowing it down and I’m like right activate this muscle. You can literally feel muscles you haven’t usually used before kick in and they’re just growing like crazy.”
“I actually like the front lat spread.”
Eddie Hall The Beast (via YouTube)
Eddie Hall continues to impress by showing off steady physique updates. He collaborated with Men’s 212 legend Flex Lewis for a laborious arm workout session recently. He’s scheduled to captain Team UK for the upcoming 2023 World’s Strongest Nation contest, set for Nov. 18 in Liverpool, England.
RELATED: Strongmen Brian Shaw and Eddie Hall Crash Planet Fitness for Hilarious Leg Workout
Based on his latest posing session, Hall is leaving no stone unturned in his preparations for bodybuilding and fans are excited to see the physique he displays on stage.
You can watch the full video below.
Published: 26 May, 2023 | 1:20 AM EDT
The Machine-Only Bicep Workout For Building Huge Biceps
This Machine-Only Bicep Workout Will Give You Intergalactic Gains
Big biceps have been the symbol of machoism and badassery for ages. Getting girls and building big biceps are two of the most common reasons why people get a gym membership. If building your guns was easy, everyone would be walking around with mountain like biceps.
Most people make the mistake of overly depending on dumbbell and barbells for building their pythons. Following the same workout routine can make you hit a plateau. You need to constantly shock your muscles to make them grow.
1. Cable Curls – 3 Sets 20 Reps
Cable curls are a great exercise for pre-exhausting your guns at the beginning of your workouts. Performing cable curls on a straight bar help with building overall size in your biceps. Cable curls are a substitute for the barbell curls.
Using cables helps you maintain a constant tension on your muscles throughout the exercise. While using the free weights, you have tension on your target muscle on the concentric movement but have no stress on the eccentric movement.
2. Cable Preacher Curls – 3 Sets 12 Reps
You haven’t experienced true isolation until you perform the cable preacher curls. Use the preacher curl machine if you have an access to it at your gym. Otherwise, set up the preacher curl bench on the cable machine.
Set the cable pulley and the bench so the weights don’t rack at the bottom of the movement. This will help in maintaining a constant tension on your biceps. Hold the straight bar at shoulder width and squeeze your biceps at the top of the movement.
3. Cable Rope Curls – 3 Sets 12 Reps
Cable rope curls are a substitute for the hammer curls. In hammer curls, you hold a dumbbell in each hand and your palms face each other. Hammer curls are incredibly effective at building the length of your biceps.
While performing the cable rope curls, make sure your elbows are locked in a position and you contract your biceps at the top of the movement. Keep the reps slow and deliberate to get the most out of this exercise.
4. Overhand Bicep Curls – 3 Sets 15-12-12 Reps
Most people neglect training their forearms. Not training your forearms can cause an imbalance between your biceps and forearms. Your workouts should be designed so they help you build muscle symmetry.
Use a straight bar for this exercise. Place your thumbs over the straight bar while performing this exercise. Doing this will force your forearms to recruit more muscle fibers to hold onto the bar.
5. High Cable Curls – 3 Sets 15 Reps
High cable curls are arguably one of the best bicep finishers. This exercise will help you in building a peak in your biceps. Most people let their egos get the better of them while doing this exercise. They put on more weights than they can handle.
Stand in the center of the cable pulley machine and hold a D-handle in each hand. Make sure your elbows stay fixed while you perform the curls. Pause for a second at the top of the movement and contract your muscles for optimal results.
Which is your favorite bicep exercise? Let us know in the comments below. Also, be sure to follow Generation Iron on Facebook and Twitter.
Best on the Planet – Shoulders Greek Gods Would Approve
Best Shoulders in the World
Since shoulders are where it all starts. There would be no “V-taper physiques” without broad shoulders. Wide shoulders have been a symbol of strength and masculinity for a long time.
Building Greek Gods-like shoulders isn’t easy. Broad shoulders mean a wider structure which can take a lot of hard work and patience. The people in this article have some of the best shoulders in the world.
Sergi Constance
Sergi Constance has one of the best shoulders in the industry and he knows it. He dresses up like a Greek warrior ever so often and steps on stage. The roundness of his delts is unparalleled.
Steve Cook
Steve Cook has been on the fitness scene for a long time and has garnered a big following. Cook focuses on building a Golden-era physique with broad shoulders. Steve shares his workouts on his YouTube channel.
Lazar Angelov
Angelov is one of the most recognized faces in the fitness industry and has come to be known for his chiseled physique. His full and round shoulders make him look more muscular by adding the illusion of a small waist.
Shawn Rhoden
You shouldn’t be surprised to find Mr. Olympia 2018 on this list. Rhoden showed up at the 2018 Mr. Olympia with an incredibly symmetrical physique and his broad shoulders overshadowed his competition.
Kris Gethin
View this post on Instagram
I’ll never fucking lose it. I’ll always have unfinished business. If my fibres remain intact, I’ve got work to do. My passion for pain has to emerge by unleashing an army of desecrators to ravage my impotent muscles. The Iron speaks a language I’ll always understand. The weight of her company carries me, celebrates my victories, arouses my consciousness, and feeds my wasted wreckage. Over time, the Iron and I have built an unbreakable relationship. It breaks me down, resuscitates me, and then puts me down again. . Some think I am lonely or sad because I think this way. These are same people who celebrate a life sentence of reality TV show episodes and oral frenzies with fast food. They are too blind, brain washed, unfit, and lack the testosterone to breed more whining excuses of man the less the better. . Best days, bad luck, jealousy…I don’t feel anything and I don’t protest. It gives me more room to grow, steel gym space, and the success they unknowingly crave in their numbed existence. . I want to pulverize the poundage, rape the weight, and idolize the Iron. The reps start and end with the Iron. I swim through lactic acid to get to it every time. It hurts, but I am addicted. It grows me from the inside where I don’t want to hide. I tear at it hard and real until there is only pleasure to feel. . The weight speaks to me more than any person ever has. I pull or push at it until whatever lives within cracks my through my skin. I control you; you don’t get to tame me. * * * #bodybuilding #transformation #manofiron #krisgethin #gratitute #winner #bodybuilding #fitfam #healthy #muscles #igfitfam #igers #dream #hardwork #weighttraining #life #lifestyle #bodybuildingmotivation #flex #fitnessaddict #eatclean #kagedmuscle #partanimalpartmachine #notimetobleed #painisweaknessleavingthebody #knowledgewithoutmileageisbullshit #fatloss
A post shared by Kris Gethin Official (@krisgethin) on Oct 27, 2018 at 8:24am PDT
Gethin is the king of transformations and has shoulder caps the size of football helmets. Gethin follows crazy workouts where he does up to 30 repetitions on exercises like the side lateral raises and rear delt flyes.
Flex Lewis
Flex is one of the few gifted athletes in the industry. He is the undisputed 7X 212 Mr. Olympia. Lewis’ body is in perfect proportions and his broad shoulders dwarf anyone standing beside him.
Joey Swoll
Joey is one of the biggest Instagram fitness celebrities. He has crazy big shoulders, a tiny waist and amusing mobility for a guy of his size. Swoll is a fitness idol and has inspired many to live the fit lifestyle.
Jeremy Buendia
Jeremy Buendia is the 4X Men’s Physique Mr. Olympia champion. If you’re a fan of golden era aesthetics, Buendia is your man. Jeremy with his symmetrical and conditioned body is sure to add more titles to his belt.
Simeon Panda
Panda is a beast when it comes to training. He leaves no stones unturned when it comes to annihilating his muscles. Simeon’s shoulders are the result of lifting heavy weights and doing so with near perfect form.
Mike Rashid
It would be safe to call Mike Rashid “The Delt Guy”. Rashid’s massive shoulders are the result of his brutal training and the sets he refers to as “the fatality sets”. Rashid focuses on training the mind along with the body.
Bradley Martyn
Martyn has some of the most insane workout videos which often go viral. His adventures in the gym include squatting with a couple of girls on the bar, box jumping out of a swimming pool and squatting 315lbs on a hoverboard.
Who do you think has the best shoulders? Let us know in the comments below. Also, be sure to follow Generation Iron on Facebook and Twitter.
*All photos and header courtesy of Instagram
Advanced Training Techniques To Take Your Gains To The Next Level
Advanced Training Techniques You Should Know About
The reason you’re not building muscle could be because you’ve hit a plateau. Once your body gets used to your usual training techniques, it stops growing. You need to be shocking your muscles in order for them to grow.
Advanced training techniques can help you get the most of your workouts by annihilating your muscles. Incorporating these techniques into your workouts will keep your muscles guessing with what hit them and will force your muscles into growing bigger.
5 Advanced Training Techniques To Incorporate Into Your Workouts
1. Supersets
All of these techniques are supposed to make your workouts harder. Doing this will push your muscles to work harder and in the process will make them stronger and bigger. Supersets are one of the most common advanced training techniques used in the gym.
In supersets, after you’re done with an exercise, you move onto a different exercise for the same muscle group without taking any rest. This cycle of exercises is considered to be one set. Sets with three different exercises are known as a giant set. Supersetting alternate muscle groups are known as antagonistic supersets.
2. Drop Sets
Drop sets can take your workouts to a whole new level. This technique is the best if you’re aiming for muscle failure. It’s not uncommon to have sore muscles the day after you perform some drop sets.
Drop sets can take lesser time as compared to the supersets as you don’t have to switch between exercises. After you’re done with your set, lower the weights and do another set until you hit failure. Avoid stopping for rest between the supersets.
3. Intraset Stretching
Intraset stretching is a relatively newer training technique. Dr. Jacob Wilson and his team at the Applied Science and Performance Institute in Tampa, Florida put this technique to test and it came out with flying colors. In intraset stretching, you complete your normal set and then hold the weights at the stretched position.
The pump and added tension of holding the weights at the stretched position intensify the muscle pumps and makes your muscles go through a huge amount of damage. You complete another set after holding the weights at the stretched position for 10 seconds.
4. Blood Flow Restriction Training
Getting a pump is the best thing which could happen to you in the gym. A pump is when your muscles are filled with blood. Blood carries all the nutrients, including protein, to your muscles. This is the reason bodybuilders chase the pump.
Some people confuse blood flow restriction training with occlusion training. Blood flow restriction training allows the inflow of blood into the muscle but restricts the outflow when you have a pump. Occlusion training, on the other hand, cuts off the blood flow to the muscles completely.
In BFR training, you tie an elastic band around your working muscle. You would only be able to lift around 50-60% of your regular weights with your muscles tied. The pumps and pain while using this technique is something you should experience at least once.
5. Rest-Pause
Rest-pause training is a complete overkill for your muscles. Your muscles will be filled with lactic acid and you won’t know what to do with them by the end of your workout. The rest-pause technique turns your sets into multiple mini-sets.
While using this technique, your main goal is to exhaust your muscle fibers and leave nothing in the tank. Once you hit failure, rest for 5-10 seconds and resume the set until you can’t do any more reps.
Which advanced training technique will you use for your next workout? Let us know in the comments below. Also, be sure to follow Generation Iron on Facebook and Twitter.
Gym Crush – Karina Elle
Images courtesy of Instagram @karinaelle
Kariana Elle is a true Cali girl who loves the beach and gym life. Elle is a former competitive cheerleader and a cross country runner. After college, Karina devoted most of her free time to fitness and started competing in bikini shows.
The half Vietnamese – half-French beauty is a fitness model, a personal trainer and was named the most “in-demand” fitness model by a popular magazine in 2014. Elle won the World Fitness Federation Pro Bikini Championship amongst many others.
Hotness Overload – Karina Elle
While attending the University of Florida, cheerleading and cross country running was replaced by being a part-time group fitness instructor. For Karina, the transition from cheerleading to fitness came naturally as she liked her fitness instructor job so much.
Karina isn’t your average fitness girl who is always on the lookout for the right lighting for the perfect booty shots. Elle is comfortable sweating and having messy hair as she goes about doing her thing.
Squat Rack is the Altar
Elle likes to squat heavy and can put many men to shame with the depth and form of her squats. Karina prefers using heavy weights as it helps in fully engaging all her muscle fibers and maximizes muscle growth.
After winning the overall title in her first bikini show, Karina started modeling for the top agencies in the country. Elle has featured in several minor TV commercials, has been featured on the cover of one of the most renowned magazines in Singapore in 2013, and she achieved all this at the age of 26.
Get the Best of Everything
The 5’11” internet fitness celebrity is into yoga and can turn the world into her yoga mat. Karina says her addiction to endorphins which she gets after a good workout helps her stay motivated to hit the gym and be in shape.
Elle is a Gym Shark athlete who is always making a style statement in and out of the gym. Karina doesn’t hold herself back from having some fun while she’s working out. Follow her on Instagram to keep up with her.
Karina has one of the most chiseled midriffs on a female fitness model. Her washboard abs are the proof she loves to stay in top shape throughout the year. Although Karina sticks to her healthy diet, she likes to have a juicy hamburger and french fries once in a while.
Bikinis are Life
Elle undoubtedly has one of the most exotic wardrobes with some of the most beautiful bikinis you’ll ever see. Her pictures will glue you to your phone and you’ll find yourself scrolling through her timeline for hours.
Karina loves taking her workouts outdoors. Elle often does her cardio and bodyweight workouts in the wild. She is the perfect example you should never miss a workout even if there are no gyms around you. Make the world your gym.
Karina trains at the Mecca of Bodybuilding, Gold’s Gym in Venice, California. Her impeccable physique is the result of using every machine in the gym from the free weights to the cardio equipment.
What do you think about Karina’s abs? Let us know in the comments below. Also, be sure to follow Generation Iron on Facebook and Twitter.
*Header image courtesy of Instagram
Everything You Need to Know About Competition Preparation
All You Need to Know About Bodybuilding Competition Preparation
Many people who start bodybuilding on the advanced level at one point or the other think about competing on stage. While most of those people never gather the courage to step on stage, the ones who do suffer because of a lack of knowledge about preparation.
To win a bodybuilding competition, you need to do more than workout every day for a few weeks. The right contest prep is what separates the all-time bests from rookies who stick around for a couple of shows. If you’re ambitious enough to join the elites, we’re here to help you.
You Need a Coach
It doesn’t matter how good you think you are, the sooner you accept you need a coach, the better it’ll be for you. A coach can help you with your diet, training, posing, and juice. An experienced coach can even tell you what’s going to work for you in a particular show and then polish it.
Plan Your Training
Most people try to stay in shape throughout the year which can be harmful to their overall health. The better way is to shortlist the shows you’ll be contesting a year in advance and then start preparing for them not more than 20 weeks from the show date.
Design a Nutrition Plan
You can’t win a show just by going hard in the gym. Nutrition is a key aspect of achieving peak conditioning. Get an expert to design the nutrition and diet timeline as per your show and then stick with it.
Get Posing Classes
In the documentary Pumping Iron, Arnold Schwarzenegger talks about the importance of posing and even goes to ballerina classes to perfect his routine. Consulting a choreographer about your posing routine and a bodybuilding coach about the mandatory bodybuilding poses is a good idea.
Find the Right Tan
Most people overlook the importance of finding the right tan and settle for the cheapest option they can buy online. The right tan can make a big difference in your placing in the show, so do the effort of finding the right tan as per your skin type. Getting a professional to apply the tan can also improve how the tan looks.
Look For a Posing Suit
Posing suits are one of the most important (and the only thing you’ll wear) which many people overlook. It would be great if you could find out the backdrop of the stage and choose a suit which will make you pop out and compliment your skin and tan tone.
Know the Stage
Reaching the show early and checking out the auditorium can do wonders for your performance (yes, posing is a performance). Know where the focus lights are and try to be under the ‘good light’ always. A good stage presence will show up on the mark sheet.
Prepare For Your Division
As a classic physique contestant, its okay to idolize a free-weight bodybuilder but copying his moves and poses won’t go down well for you. Know your division well and the things which work like posing, costumes, stage presence, etc.
It’s All About You
Bodybuilding is a selfish game, and you need to turn mean and focus all your energy on your own self. Arnold got in the headlines when it came to surface he missed his father’s funeral as he refused to go back to Austria because Mr. Olympia competition was in a couple of months.
Learn From Your Mistakes
You probably aren’t going to hit the jackpot in your first attempt. It might take a few tries before you learn from your mistakes and realize what works for you and what doesn’t. Bodybuilding is a never-ending game of self-improvement and one which will challenge every fiber of your being.
Are you planning to compete in a bodybuilding show? Let us know in the comments below. Also, be sure to follow Generation Iron on Facebook and Twitter.
Moves to Build a Cobra Back
Training the Back for a V-Taper
If you’re wondering why is a chiseled back called a cobra back, it’s because the V-taper looks like the head of a cobra when a bodybuilder spreads out his lats.
A physique can’t be deemed complete and symmetrical without a V-taper. Building a cobra back isn’t easy and the workouts, if done right, can be as grueling and exhausting as the hardest of leg workouts.
Your back is the biggest muscle group after legs and developing it can take a lot of hard work, sweat, pain, and tears. A cobra back can make you look like a superhuman and gives you wings you could fly with.
Your back is a big muscle group and you need to target it from different angles to train it effectively. Each exercise targets the back in a different way and you need to perform a variety of moves to develop every muscle fiber in your back.
The overall development of the back needs a combination of compound and isolation exercises. We’ll break up the back into three major muscle groups and perform exercises to target each muscle.
Upper Back – Muscle Involved Rhomboids and Trapezius
Rhomboids
Breaking up the back into smaller muscle groups makes it easier to train and helps in building size and definition by focusing on any lagging parts. Rhomboids are placed at the top of your back right under your neck and at the sides of the posterior deltoids.
– Seal Rows
– Rope Face Pulls
– Incline Bench Dumbbell/Barbell Rows
You can best target the rhomboids by using isolation exercises. While performing the seal rows, bring the barbell to your chest and not your stomach. For the face pulls, hold and contract your back at the top and the bottom of the movement.
Trapezius
Some people like to train their trapezius muscles (or traps) on their shoulder day, but we will advise you to do so on your back day. Although rear delts too are a part of the back, we won’t train them in our back workouts.
– Barbell/DumbbellShrugs
– Behind the Back Cable Shrugs
Middle Backs – Lats (Latissimus Dorsi)
Most people in their back workouts train their lats and call it a day. All the rowing and pulling movements essentially target the latissimus dorsi (lats). The pulling movements help with adding size to your wings, and the rowing adds thickness to your middle back.
– Pull-Ups
– Lat Pulldowns
– Seated Cable Rows
– Dumbbell/Barbell Rows
Pull-ups are an essential for every back workout. In between your sets, stretch your lats by performing the lat spread pose. Posing between sets will rush more blood into your lats and will help you in establishing a better mind-muscle connection.
Lower Back – Thoracolumbar Fascia
Lower back is the smallest of the three muscle groups. A single exercise for the lower back in your back workout is enough to get the job done. It’s important to maintain a strict form while performing the lower back exercises.
– Weighted Hyperextensions
Use a small barbell for performing the hyperextensions and maintain a full range of motion. Performing this exercise to failure is the best way of getting the most out of it. After you hit failure, drop the barbell and do as many bodyweight reps as you can.
You Cannot Miss the Deadlifts
Deadlifts are a full body exercise and are essential to building a cobra back. Switch between high volume and low volume days while keeping the intensity high. Deadlifts are the mother of all back exercises and add size, width, and thickness to your back.
Who do you think has the best V-Taper in the bodybuilding world? Let us know in the comments below. Also, be sure to follow Generation Iron on Facebook and Twitter.
*Header image courtesy of Envato Elements.
Turn Your Triceps Into Horseshoes With This Workout
A Triceps Busting Workout
It is no surprise most men are obsessed with the size of their arms. For most of these men, the obsession fades away after training their biceps. A triceps workout shouldn’t be overlooked as they are half of your arms.
When you flex your triceps, it should look like a horse kicked you in the back of your arm. If you train your bis and tris on the same day and your triceps are lagging as compared to your biceps, you should consider training them at the beginning of your workouts.
1. Straight Bar Cable Pushdowns – 4 Sets 20 Reps
The straight bar cable pushdowns is an isolation exercise which will get the blood flowing in your triceps and will get you a good pump. The high volume will help you in pre-exhausting your triceps, so you don’t have to use super heavyweights.
In all the triceps exercises, keep the reps slow and controlled. Pin your elbows to your sides and complete a rep. Exhale, pause and squeeze your triceps at the bottom of the movement. Slowly return to the starting position and repeat without using any momentum.
2. Single Arm Overhead Dumbbell Extensions – 3 Sets 15 Reps
Your triceps consist of three heads; lateral, medial and long. You need to train all of them equally to ensure an overall development. Overhead movements like the single arm overhead dumbbell extension work the long head which is the most stubborn of the three triceps heads.
Hold a dumbbell in your right hand and extend your right arm over your right shoulder. Stick your right bicep to your right ear and slowly lower the dumbbell towards your left shoulder. Return to the starting position and squeeze your triceps at the top of the movement.
3. Skull Crushers – 3 Sets 12 Reps
Skull crushers are one of the most effective exercises when it comes to building size and definition in your triceps. The skull crushers work your long triceps heads. If you’re trying this exercise for the first time or are attempting a PR, make sure you have a spotter.
Lie on a flat bench with your face towards the ceiling and arms extended over your shoulders. Your elbows should be in line with your shoulders and pinned at this position throughout the exercise. Slowly lower the bar so the barbell is an inch away from your forehead. Return to the starting position and flex your triceps.
4. Dumbbell Kickbacks – 3 Sets 12 Reps
Dumbbell kickbacks work the lateral and medial heads of your triceps. Most people make the mistake of going too heavy on this exercise. Use a weight which you can handle and can maintain a full range of motion.
Hold a dumbbell in your right hand, place your left foot in front of your right foot while maintaining a slight arch in your back. Pin your right elbow to your side and bring the dumbbell to your chest. Extend your elbow so your arm is fully extended and flex your triceps at the bottom of the movement.
5. Close Grip Bench Press – 3 Sets 10 Reps
Close grip bench press is a compound exercise which helps in building overall strength and size in your triceps. The close grip bench press is a variation of the normal grip bench press which works your chest.
While performing the close grip variation, grab the barbell just outside your chest. Keep your elbows and forearms parallel to each other throughout the exercise. Doing this will recruit your triceps in place of your chest.
6. Superset – Diamond Push-ups / Bodyweight Dips – 4 Sets 15 / 15 Reps
The diamond push-ups and dips superset is the last exercises in this triceps workout. This superset will smoke your triceps if they aren’t already. In the diamond push-ups, place your hands under your chest so that your index fingers and thumbs are touching to form a triangle.
After you have completed 15 reps on the diamond-pushups, move onto the bodyweight dips without taking any rest in between. In the bodyweight dips, your chest should be in line with your hands at the bottom of the movement. In both the exercises, pause and squeeze your triceps at the top of the movement.
Which is your favorite triceps 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.
How To Bench More Weight
Lift Heavier Weights Instantly
The bench press has been the benchmark for machoism for a long time. ‘How much do you bench?’ is one of the most common questions thrown around in the gyms by beefed-up bros trying to prove their superiority.
The bench press is a compound exercise and takes some time to get better at. If you’re gearing up for a contest or want to build a ripped chest on a schedule, this article will help you put a few extra pounds on your bench press.
Use Lifting Gear
Lifting accessories can be of great help in your workouts. Not only do they reduce the chances of injuries, but can also help you lift heavier weights. Lifting gear like wrist wraps, elbow supports should be a must in every serious weightlifter’s gym bag.
Modern weightlifting has seen the introduction of special bench press gear like the slingshot. Most people make the mistake of flaring out their elbows which can lead to a pec tear. Gym gear like slingshots can help eliminate this problem.
Perform Negative Reps
Negative reps are one of the best ways to increase your strength. You need a spotter to perform a negative rep. Make sure the spotter can handle the weights in case you fail a repetition.
Let’s say you have the target of lifting raw 200 lbs by the end of the month. Put on 200 lbs on the bar and ask the spotter to help you with the positive movement. Instruct the spotter to put in minimal help during the negative part. As you get stronger and feel more comfortable with the weights, eliminate the spotter on the negative and then the positive movement.
Ask for a Spot
Another way of getting stronger is to get a permanent spotter. Having someone to spot you gives you instant motivation and a confidence boost which can help you in lifting heavier weights.
If you don’t have someone to spot you at your gym, it is a good idea to sign up for personal training. Before you get yourself a personal trainer, read through this article. It will help you make a better decision.
Perform Heavy Isolation Exercises
Isolation exercises are a great primer for performing heavy compound exercises like the bench press. Isolation exercises allow you to have leverage by fixing a range of motion which can allow you to lift heavier weights.
You can lift heavier weights in isolation exercises as you don’t have to use your muscle stabilizers to balance the weights. Isolation exercises like the hammer strength chest press can help you in building strength which you can carry over to the bench press.
Fix Your Form
Many people fail to increase their bench press because they have the wrong form. Your form while performing the bench press has a big impact on how much weight you can lift. Following a powerlifter stance can help lift heavier weights.
Lie down on a flat bench with an arch in your back so only your shoulders and lower back are touching the bench. There should be enough space between your middle back and the bench that your hand could pass through it. Place your feet under your knees as doing this helps you in generating thoracic pressure.
How much do you bench? Let us know in the comments below. Also, be sure to follow Generation Iron on Facebook and Twitter.
*Header image courtesy of Envato Elements.
- 1
- 2