Tag: training
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.
5 Banded Resistance Exercises to Torture Your Muscles into Growing
Banded Resistance Exercises You Need to Include in Your Workouts
Once you have been training for some time, a time will come when you’ll have hit the ceiling of muscle growth. Breaking a plateau can be one of the hardest things and can only be done by adding advanced training techniques to your training routines.
Using resistance bands in your workouts can add constant tension to your muscles and can prove effective in forcing your muscles into growing. Resistance bands generally are of three different types (strong, medium and light). You need to use the right one according to your strength and the exercise.
In this article we break down the best resistance band exercises that you can do at home to help effectively grow muscle. Don’t underestimate the power of a good set of resistance band exercises!
RELATED: You can also check out our list of the best resistance bands of 2021 in our official buyers guide!
Banded Leg Press
Exercises with resistance bands work best where the range of motion is vertical. Using the resistance bands on the leg press is easy, and will make the exercise feel like a completely different exercise.
You’ll need a couple of bands of the same strength for all the exercises mentioned in the article. On each side, put one end of the bands on the lift-off handles and the other end on the bars which holds the weights.
Banded Squat
Using resistance bands in your exercises will make them harder by adding resistance when the bands are expanded and reducing the tension when the bands contract. For the barbell squats, you’ll need a set of heavy dumbbells to attach one end of the bands.
Put the other end of the bands around the barbell outside the weights while the bar is racked. Unrack the bar and walk back a couple of steps so you’re in line with the dumbbells on each side. It’s important to keep an upright stance while performing the banded squats.
Banded Bench Press
If you’re new to banded resistance training, it’ll be a good idea to ask someone for a spot. The added resistance might take you by surprise as the bands completely change the dynamics of the exercises.
Place a heavy dumbbell at some distance from your chest on each side. Attach one side of the bands to the barbell and the other to the dumbells. You’ll feel the resistance while you’re pressing the weights up.
Banded Deadlifts
If you’re using medium or heavy resistance bands, you’ll be lifting around 50% of your usual weights. You’ll need a couple of heavy dumbbells on each side for performing the banded deadlifts.
Place the dumbbells on each side so that each side of the barbell is placed between the two dumbbells. Wrap one side of the band around one dumbbell and the other around the second dumbbell. The bands on each side should go over the barbell while it’s resting on the floor.
Banded Smith Machine Military Presses
Place a dumbbell on each side of the smith machine under the barbell. Wrap one end around the dumbbell and the other around the barbell. Maintain a full range of motion while performing the banded resistance exercises to get the most out of them.
It can take some time to trial test which kind of band works the best for each exercise. Perform these exercises in your next workout and your muscles will be filled with lactic acid and begging for mercy.
Do you use resistance bands in your training? Let us know in the comments below. Also, be sure to follow Generation Iron on Facebook and Twitter.
The Rock’s Trusted Transformation Diet & Workout Program Will Get You Shredded AF
The Rock has built one of the most muscular physiques in Hollywood!
Dwayne “The Rock” Johnson regularly posts his workout videos and epic cheat meals on social media, but his diet and workout program has been a long-kept secret. It changes today.
The Rock is a force to be reckoned with in the bodybuilding, WWE, film, and tequila industries. Oh, and also, social media. God, how could we forget The Rock’s epic Instagram? Let me atone for my sins by taking a shot of Teremana.
Dwayne “The Rock” Johnson is one of Hollywood’s highest-paid actors. Not to mention, I routinely add some spare change to his kitty with my generous drinking habits, but I digress.
It is no secret that The Rock is a long-time bodybuilding fan. Not only does he have a jacked physique, but he is also always looking at ways to contribute to the sport.
The Rock was last seen on the Mr. Olympia stage in 2016 when he conferred Phil Heath his sixth Sandow. At the same Olympia, Johnson was presented the “Man of the Century” award, a title specially created for him.
The Hollywood A-lister later announced his own bodybuilding show called “Athleticon.” Many experts speculate Johnson’s new show would overshadow the prestigious Mr. O.
As they say, “with great cash comes great business opportunities.” Or wait, did it have something to do with power and responsibility? Anyways, I hope you get our point.
Check Out: The Rock Tastes His Own Blood After Suffering a Cut During Training
The Rock’s Transformation
Now that we are done with The Rock’s antiques, let us talk about his physique transformation. It would be safe to say that Johnson was nowhere as big during his wrestling days as he is now.
The Rock’s physique has improved immensely since his Hollywood debut in The Mummy Returns in 2001. He keeps getting better with every movie, both physique-wise and in his acting skills.
Johnson’s physique in Pain & Gain arguably made the most headlines. Lately, he has been in the news for his physique in the DC movie Black Adam.
Dwayne “The Rock” Johnson looks like a total beast in his upcoming movie. He could give pro bodybuilders a run for their money if he decided to compete in a show.
The Jumanji hero is one of the few A-listers who preach lifting heavy and eating right.
Unlike most of his peers in the film industry, Johnson stays in photoshoot-ready shape throughout the year. He does not take up roles where he has to put on body weight and sport a double chin.
The Rock has his fair share of haters. While some people like to credit Johnson’s wrestling genes for his jacked physique, others accuse him of juicing.
Interestingly, the WWE star found a critique in a rather unusual place. Dan Bilzerian recently stated that it is not healthy to be as big as The Rock. “The King of Instagram” was on fire and, without a doubt, raised some eyebrows in his latest podcast.
Must Read: Dan Bilzerian Says It Is “Not Healthy” To Be As Big As The Rock
The Rock Diet Program
Although The Rock is one of the hardest workers in the gym, he does not overlook the importance of eating right. No matter how hard you train, if you are not feeding your muscles the right nutrients, you will not achieve your desired results.
“Manipulating water, sodium, cardio but also having to push and pull real iron to have dense, dry, detailed muscle. It’s real science that takes months and months to dial it all in with my strength & conditioning coach @daverienzi who keeps a very watchful eye, constantly fine-tuning our strategy daily.” – The Rock on preparing for Black Adam
Check Out: Dwayne “The Rock” Johnson Photos Which Will Motivate You to Hit the Gym
Cheat Meals
If you follow Johnson on Instagram, you probably already know about his insane cheat meals. 12 pancakes with peanut butter and syrup, 6 cookies, a box of donuts, sushi, pasta, bagels, and a giant pizza.
Although he does not eat all of that in a single sitting, it would be safe to say Johnson’s cheat meals are nothing short of legendary.
Besides his cheat days, The Rock limits his processed food intake. He keeps all the high-calorie food at bay due to its high sugar and refined carb content.
Related: The Rock Shows Off His Epic Cheat Meal
The Rock Diet Plan
Dwayne Johnson follows a “go big or go home” approach when it comes to his diet. The Rock switches between two diet plans based on what his role demands.
He eats seven meals and up to 5,000 calories a day while preparing for physically demanding movies like Hercules and Black Adam. To put this into perspective, that is about twice the number of calories recommended for most men his age.
For his less intensive roles, he follows a five-meal diet program. So let’s get to what The Rock is cookin’.
Dwayne Johnson’s 5 Meal Diet Program:
Meal 1
Steak: 10 oz
Oatmeal: 2 cups
Egg whites: 3
Whole egg: 1
Watermelon juice: 1 glass
Meal 2
Chicken: 2 servings
Bell pepper: 2
Mushroom: 3 cups
Broccoli: 3 cups
Protein shake: 2 scoops
Meal 3
Salmon: 8 oz
Asparagus tips: 8
Whole eggs: 2
Rice medley: 2 cups
Broccoli: 3 cups
Meal 4
Steak: 10 oz
Baked potatoes: 3
Asparagus tips: 8
Orange juice: 1 glass
Meal 5
Casein protein: 20 grams
Egg whites: 10
Check Out: The Rock Says Intense Prep for Black Adam Film Unlike Any Role Before
Dwayne Johnson‘s 7 Meal Diet Program:
Meal 1
Cod: 10 oz
Whole eggs: 2
Oatmeal: 2 cups
Meal 2
Cod: 8 oz
Sweet potato: 12 oz
Veggies: 1 cup
Meal 3
Chicken: 8 oz
White rice: 2 cups
Veggies: 1 cup
Meal 4
Cod: 8 oz
Rice: 2 cups
Veggies: 2 cups
Fish oil—122: 1 tbsp
Meal 5
Steak: 8 oz
Baked potato: 12 oz
Spinach salad: 1 serving
Meal 6
Cod: 10 oz
Rice: 2 cups
Salad: 1 serving
Meal 7
Casein protein: 30 grams
Egg-white omelet: 10
Veggies (onions, peppers, mushrooms): 1 cup
Omega-3 fish oil: 1 tbsp
Must Read: During a Recent Interview, The Rock Explains Why He Has “Messed Up” Abs
The Rock’s Post Workout Shake
So you thought Johnson does not gulp down a protein shake after his workout? What you are about to read will blow your mind.
The Rock consumes one of the most elaborate post-workout shakes we have ever seen. His post-workout shake could make Hercules proud. According to his Instagram, his post-workout smoothie contains:
65–70 grams of whey protein
1 apple
30 grams of carbohydrate powder
1 scoop of electrolyte powder
creatine
water
ice
We do not know about you, but we feel pretty full after reading about everything The Rock eats in a day. Also, Johnson’s diet program is not for someone with seven bucks in their pocket. If you know what we mean.
Don’t Miss: The Rock Says CT Fletcher: My Magnificent Obsession Is One of The Greatest Docs…
The Rock Workout Program
Dwayne “The Rock” Johnson is no ordinary human. The guy travels with his personal gym. His “Iron Paradise” has state-of-the-art equipment with dedicated muscle group training sections.
The Rock probably has the sickest legs in the film industry. The slabs of meat and vascularity are unlike anything we have seen on a Hollywood A-lister.
The Rock starts his days with 30-60 minutes of cardio. He then eats his first meal, post which he starts his strength training routine.
Johnson begins his resistance training workouts with 30 minutes of stretching and warming up. The Rock spends more time getting ready for his workouts than most people spend working out.
Also Read: The Rock Shows Off Some Recent Incredible Leg Development
The Rock Workout Principles
Johnson’s training principles include:
1. High Resistance Training
The WWE star is a proponent of high-intensity training. He has trained with Mr. Olympia winning coach Hany Rambod and follows the typical bodybuilding training principles including muscle hypertrophy and advanced training principles like dropsets, intraset stretching, and supersets.
2. Go Heavy
The Rock is one of the few Hollywood stars who lift super heavy in the gym. Unlike most of his A-list peers, Johnson trains for more than aesthetics. He has the strength and endurance to back up his size.
But at the same time, if you are a Rock fan, this does not give you the green light to lift as heavy as you can without any regard for your form or safety.
Watch: Phil Heath Trains Arms With The Rock
The Rock Workout Plan
The Baywatch star follows a 6-day training split, focusing on different muscle groups each day. You will be using a plethora of equipment for The Rock’s training program, including kettlebells, barbells, dumbbells, machines, and chains.
Without any further ado, here is what Johnson’s training routine looks like:
Day 1: Chest & Upper Body
Cardio: 30–60 minutes
Barbell bench press: 4 sets of 8–12 reps
Incline dumbbell press: 4 sets of 8–12 reps
Flat-bench dumbbell press: 4 sets of 8–12 reps
Dumbbell fly: 3 sets of 8-12 reps
Incline hammer curl: 4 sets of 8–12 reps
Chest dips: 4 sets to failure
Day 2: Legs
Cardio: 30–60 minutes
Walking lunge (with a barbell, chains, or dumbbells): 4 sets of 20-25 reps
Leg extension: 4 sets of 15-20 reps
Leg press: 4 sets of 25 reps
Hack squat: 4 sets of 8–12 reps
Single-leg hack squat: 4 sets of 8–12 reps
Romanian deadlift: 4 sets of 8–12 reps
Hamstring curl: 4 sets of 8–12 reps
Barbell squat: 4 sets of 8–12 reps
Hip abduction machine: 4 sets of 8–12 reps
Standing calf raise: 4 sets of 50-75 reps
Read Next: The Rock Shares Insane 100-Rep Workout To End Leg Day
Day 3: Back & Traps
Cardio: 30–60 minutes
Pull-up: 4 sets to failure
Single-arm dumbbell row: 4 sets of 8–12 reps (each side)
Hammer strength double-arm row: 4 sets of 8–12 reps
Lat pull-down: 4 sets of 8–12 reps
Cable rows: 4 sets of 12, 10, 8, 6 reps (pyramid set)
Shoulder shrugs with dumbbells: 4 sets of 8–12 reps
Back hyperextension: 4 sets of 8–12 reps
Day 4: Shoulders & Upper Body
Cardio: 30–60 minutes
Shoulder Press: 4 sets of 12, 10, 8, 6 reps (pyramid set)
Seated dumbbell shoulder press: 4 sets of 8–12 reps
Standing dumbbell lateral fly: 4 sets of 8–12 reps
Single-arm cable lateral raise: 4 sets of 8–12 reps (each side)
Reverse dumbbell fly: 4 sets of 8–12 reps
Bent-over dumbbell lateral raise: 4 sets of 8–12 reps
Day 5: Legs
Cardio: 30–60 minutes
Walking lunges (with a barbell, chains, or dumbbells): 4 sets of 20-25 reps
Leg extension: 4 sets of 15-20 reps
Leg press: 4 sets of 25 reps
Hack squat: 4 sets of 8-12 reps
Single-leg hack squat: 4 sets of 8-12 reps
Romanian deadlift: 4 sets of 8-12 reps
Hamstring curl: 4 sets of 8-12 reps
Barbell squat: 4 sets of 8-12 reps
Hip abduction machine: 4 sets of 8-12 reps
Standing calf raise: 4 sets of 50-75 reps
Day 6: Arms & Abs
Cardio: 30–60 minutes
Dumbbell curl: 4 sets of 12-15 reps
Hammer curl: 4 sets of 12-15 reps
Preacher curl: 4 sets of 12-15 reps
Tricep pushdown: 4 sets of 12-15 reps
Rope tricep overhead extension: 4 sets of 12-15 reps
Rope crunch: 4 sets of 20 reps
Russian twist: 4 sets of 20 reps
Hanging leg raise: 4 sets of 20 reps
Day 7: Rest Day
Check Out: The Old School Tool The Rock Uses To Chisel His Chest
The Rock Diet & Workout Program Notes
Dwayne Johnson is 6 foot 5 and 260 lbs of sheer muscle. If you are a beginner or even an intermediate lifter, following The Rock’s training program in its original form would not be a smart decision.
Pushing your body’s limits with Johnson’s training and diet program might sound like the perfect way of shocking your muscles into growing but biting off more than you can chew can put you out of the gym for weeks.
The Rock is built like a tank. If you have never followed an advanced training program before, you should work with a professional to help you ease into more serious training regimens.
Remember: The Rock’s physique is a combination of genetics, hard work, and access to the best food, training equipment, and a team of experts. So, use The Rock’s diet and workout program as a guideline instead of following it in its original form.
Next Read: Why The Rock Trains With Chains, And You Should Too
Wrapping It Up
Adopting The Rock diet and workout program is not a matter of access as much as it is a matter of conviction. If you want to transform your physique for the better, get ready to sweat it out in the gym (and the kitchen) for the next six months.
Who do you think has the best physique in Hollywood? Let us know in the comments below. Also, be sure to follow Generation Iron on Facebook and Twitter.
16 Squat and Deadlift Variations You Should Know About
Squat and Deadlift Variations You Should Know About
Squat and deadlifts are two of the most dominant compound exercises. These two exercises are also some of the most functional movements. You’ll find these exercises in almost every kind of training discipline be it bodybuilding, powerlifting, CrossFit or any other.
Performing the vanilla squats and deadlifts can cause you to hit a plateau. A great way to break through the glass ceiling is to try new variations of the exercises. There are enough variations of these exercises to keep you entertained for months.
Squats
Back Squats
Back squats are the conventional and most common type of squats. Based on your mobility, you could perform all types of squats with a high or low bar position. In the high bar position, the barbell sits on your traps, and in the low bar position, the barbell is placed on your shoulder blades.
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Front Squats
In the front squats, you place the barbell across the front side of your shoulders. The front squats are quad dominant as you need to maintain an upright position throughout the exercise.
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Box Squats
If you’re don’t have the mobility and are not comfortable going ass-to-grass in the conventional squats, the box squats can help you by squatting to the desired depth and develop explosive strength in the squat movement.
Sumo Squats
Sumo squats are wide-stance squats which primarily target the hams, glutes and inner thighs. The range of motion while performing the sumo squats is considerably smaller as compared to the conventional squats.
Narrow Stance Squats
Narrow stance squats are the opposite of sumo squats. In this variation, you have to place your feet next to each other. Doing so targets your outer thighs and helps in building the outer quad sweep.
Frankenstein Squat
Frankenstein squats are an advanced level squat variation. To perform the Frankenstein squat, you need to extend your arms straight forward and place the barbell on the “shelf” created in your shoulders. The Frankenstein squat teaches you the proper positioning of both the bar and your body during the clean and front squat.
Goblet Squat
If you’re suffering from a back injury and are not comfortable performing the barbell squats, the goblet squats can be a lifesaver. Hold a dumbbell next to your chest while performing the squats to target your quads.
Zercher Squat
Zercher squat involves holding the barbell between the crook of your elbow while squatting. The Zercher squat increases glute and quad activation. It improves the front squat and even works the biceps.
Deadlifts
Conventional Deadlifts
Conventional deadlifts are the most common type of deadlifts which involves standing with a shoulder width stance and holding the barbell with a shoulder-wide snatch or a mixed hand grip.
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Sumo Deadlifts
Sumo deadlifts have the same feet placement as the sumo squats. The sumo deadlifts take your legs out of the equation and primarily focus on the upper back. Hold the barbell with a mixed hand grip while performing the sumo deadlifts.
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Deficit Deadlifts
Deficit deadlifts are for the more advanced lifters as it includes standing on an elevated surface (weight plates or a hard aerobic stepper) while performing the deadlifts. Standing on the weight plates increases the range of motion which makes the movement harder than the conventional deadlifts.
Rack Pulls Deadlifts
In the rack pull deadlifts, you lift the bar off the safety pins in a squat rack. This variation of deadlifts is great for people who have back problems and can’t perform any other type of deadlifts. You can adjust the range of motion of the movement by setting the height of the safety pins.
Trap Bar Deadlifts
Trap bar deadlifts target the traps and the upper back. In the trap or hex bar deadlifts, you hold the barbell at your sides which makes the movement easier. You should be able to move heavier weights while performing the hex bar deadlifts.
Romanian Deadlifts
Romanian deadlifts or stiff-legged deadlifts target the hamstrings. Stand with a barbell in hands and your knees locked at a slight angle. Push your hips back as you lower the barbell and contract your hamstrings. Pause at the bottom for a second and return to the starting position.
Snatch Grip Deadlifts
In the snatch grip deadlifts, your hands take on a wide grip where they are almost touching the sides of the weight plates on the barbell. The snatch deadlift is a type of Olympic lift which mainly works the hamstrings. It acts to strengthen the pull of the snatch.
Dumbbell Deadlifts
Some people are not comfortable performing the deadlifts with a barbell. The dumbbells can improve the range of motion and the resulting pump as you have better mobility with them as compared to the barbell.
Have you tried all the variations of the squats and deadlifts mentioned above? Let us know in the comments below. Also, be sure to follow Generation Iron on Facebook and Twitter.
*Header image courtesy of Envato Elements.
The Gym Machines You’re Probably Using Incorrectly
Cable Exercises For Strength Development
The cable machine is a superb, and often underutilized, piece of gym kit that can help to accelerate progress towards a multitude of health and fitness goals. One of the best things about the cable machine is its versatility. A wide range of effective strengthening exercises can be performed however, due to the many moving parts and handles, often the machine is used improperly or avoided altogether.
The cables are highly functional (1) and are specifically effective for increasing range of motion and for isolating specific muscle groups (2), which is of great benefit for those looking to build muscle strength, size or for rehabilitation from injury.
Setting Up The Cable Machine
The most important aspect to consider when setting up the cable machine is the amount of weight that is being lifted. For the beginner, start with light weight and prioritize technique over weight. The nervous system needs time to adapt and become accustomed to the movement patterns of the exercise (3). Only once proficient with technique should the weight gradually be increased.
Even for those who are more advanced lifters, technique should still take precedence. Picking a weight that is too heavy will more than likely cause technique to break down which will not only fail to work the specific muscles effectively, but will also increase the risk of experiencing injury.
The weight that is selected should align with one’s fitness goal. For increasing muscle mass, focus on 6-12 reps with every set as this has been found to be an effective range for onsetting hypertrophy (4). For strength gains, a heavier weight with lower reps is recommended, as again, this has been found to be most effective for building raw strength.
With some cable machines, the attachment is adjustable and can be moved higher and lower position. Prior to performing any exercise, make sure that the cable is set at the correct height for the chosen exercise.
Muscle Building Cable Exercises
As mentioned, there are a variety of exercises that can be performed to target a number of muscle groups. When assuming the correct position for each exercise ensure to brace the core to protect the back and reduce the chances of sustaining injury.
1) Cable Crossover
The cable crossover is a fantastic exercise for developing the pectorals and can facilitate improvements with the bench press.
With the cables set at a high point, grasp both handles and take a step backwards initially. From there, brace the core and pull the handles in to the chest. Walk forward with the handles tight to the chest, assume a staggered stance position and then “punch” the handles out, away from the body. Ideally, the arms should be slightly down from the height of the shoulders.
From that position, maintain straight arms and in a controlled fashion bring them out wide to the side of the body. Then focus on contracting the chest muscles in order to drive the arms together again and return to the starting position.
2) Decline Cable Flyes
Unlike with the decline bench press, the decline cable fly does not involve adjusting the body position, rather it refers to the angle of application. In simpler terms, instead of driving the arms together directly in front of the chest (as with the cable crossover), the arms start high and must drive the weight down towards the front leg.
This exercise is very similar to the cable crossover, both in terms of set-up and execution. As stated, the only variance is in regard to the angle of the movement. Ensure the cables are set at a high point, keep the arms straight and look to drive the weight downward.
3) Seated Cable Row
Possibly one of the best exercises for improving posture by strengthening the back and shoulders. For the seated row, take a seat and firmly plant the feet on the platforms. The legs should be relatively straight with only a slight bend maintained in both knees. Before grabbing the handle, drive the chest up, pull the shoulders back and squeeze the core muscles.
Start with arms extended and look to pull the handle in to the body (aiming for the area between the chest and stomach). As you pull, ensure to keep the elbows tucked in and focus on squeezing the muscles between the shoulder blades at the top of the movement. Under control, extend the arms while preventing any movement from the back and return to the starting position.
4) Bicep Cable Curl
When it comes to building muscle size, there is no doubt that the bicep curl is highly effective. For a bicep cable curl, ensure the cable is at the lowest point and attach a handle or a rope. Grasp the attachment and stand up tall, keeping the chest high and core tight to prevent the use of momentum. Pin the elbows in tight to the ribcage and focus on hinging only at the elbow to bring the hands up to the shoulders. Once at this point, squeeze the biceps and then reverse the movement under control.
5) Tricep Cable Extension
For comprehensive arm building, it is crucial to work the triceps as well as the biceps. To perform a tricep cable extension, start with the pulley at a high point and use a handle or rope. Keep the body upright, core engaged and chest up. Grab the attachment and, as with the bicep curl, fix the elbows to the sides of the ribcage. From there, flex at the elbows and drive the weight down to the hips and return, maintaining control.
6) Seated Cable Lat Pulldown
The lat pulldown is an exercise that is very regularly performed incorrectly. Many generate momentum from trunk movement to assist with every rep. Others pull the bar down behind the neck, rather than to the upper chest, which can cause problems in the long run.
Start by grasping the bar slightly wider than shoulder width and sit down with straight arms. Hook the legs under the pads to anchor the body in place, drive the chest up and brace hard. Pull the bar down, keeping it close to the face as it passes, until contact is made with the upper chest. Finally, return to the starting position by extending through until the arms are straight once again.
7) Standing Trunk Rotation
The last exercise is a core strength and stability exercise – more specifically, an oblique exercise. For the standing trunk rotation, ensure the cable is approximately at shoulder height and assume a hip-width stance. Grab the handle with both hands and keep the arms extended throughout. From there, powerfully rotate round and control the movement on the way back.
Be wary of leaning or bending during this exercise. Keeping the chest up and core tight should keep the body upright and force the obliques to work hard. Finally, ensure that the feet stay planted and that no movement occurs from the lower body.
Final Word
There is no doubt that the cable machine is certainly more complex than a number of other machines in the gym, but with regular practice, using the cables should become more straightforward, less daunting and will ultimately facilitate improvements in health and strength.
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References:
1-Balachandran, Anoop; Martins, Maria M.; De Faveri, Frederico G.; Alan, Ozgur; Cetinkaya, Funda; Signorile, Joseph F. (09 2016). “Functional strength training: Seated machine vs standing cable training to improve physical function in elderly”. Experimental Gerontology. 82: 131–138. doi:10.1016/j.exger.2016.06.012. ISSN 1873-6815. PMID 27354031.
2-Signorile, Joseph F.; Rendos, Nicole K.; Heredia Vargas, Hector H.; Alipio, Taislaine C.; Regis, Rebecca C.; Eltoukhy, Moataz M.; Nargund, Renu S.; Romero, Matthew A. (2017-2). “Differences in Muscle Activation and Kinematics Between Cable-Based and Selectorized Weight Training”. Journal of Strength and Conditioning Research. 31 (2): 313–322. doi:10.1519/JSC.0000000000001493. ISSN 1533-4287. PMID 28129277.
3-Services, Department of Health & Human. “Resistance training – health benefits”. www.betterhealth.vic.gov.au.
4-Schoenfeld, Brad J.; Peterson, Mark D.; Ogborn, Dan; Contreras, Bret; Sonmez, Gul T. (2015-10). “Effects of Low- vs. High-Load Resistance Training on Muscle Strength and Hypertrophy in Well-Trained Men”. Journal of Strength and Conditioning Research. 29 (10): 2954–2963. doi:10.1519/JSC.0000000000000958. ISSN 1533-4287. PMID 25853914.
Different Types Of Deadlifts You Should Be Doing
5 Different Types of Deadlifts You Should Try
Deadlifts are a compound (multi-joint) exercise which helps in building muscle mass and strength. Just like with the squats, people gravitate away from performing the deadlifts since they can exhaust you completely in a couple of sets.
While there are many different variations of deadlifts, most people stick with the conventional deadlifts leaving a lot of gains on the table. You should perform the deadlifts at the beginning of your workouts as it pre-exhausts your back and you don’t have to perform other heavy compound exercises later in your workouts when you’re fatigued.
1. Sumo Deadlifts
Sumo deadlifts should be a welcome change from the conventional deadlifts. Like the sumo squats, the sumo deadlifts involves placing your feet at a wider stance with your hands inside of your feet.
Since the sumo deadlifts decrease your range of motion, you can lift heavier weights. The main focus muscle groups while performing the sumo squats are your quads, hams, and glutes. While doing this exercise make sure you’re not lifting the weights with your back, your legs should be your focus muscle group.
2. Romanian Deadlifts
Romanian deadlifts are also known as stiffed legged deadlifts. They target your hamstrings and most people prefer doing this exercise on their leg day. You should maintain a slight bend in your knees while performing this exercise.
Bring the barbell down by pushing your hips back while keeping your back straight. Keep your legs stiff and focus entirely on your hamstrings. Think of your hams as chains used to lift and lower your upper body.
3. Deficit Deadlifts
Deficit deadlifts are used to increase the range of motion while performing the deadlifts. You follow the conventional deadlift form and grip while performing this variation. The only difference is, you stand on an elevated platform.
Deficit deadlifts can be a great exercise if you want to bring up your legs as there is a lot of leg recruitment in this exercise. Since you have to pull the bar through a greater range of motion, proper leg drive is essential.
4. Snatch Grip Deadlifts
The snatch grip deadlifts are a type of an Olympic exercise. In this exercise, your hands take on a wider grip like you would take while performing a complete Olympic snatch. This exercise works your hamstrings.
The snatch grip deadlifts will give you a stronger base for performing the Olympic snatch. You should increase the weights on the barbell incrementally as lifting heavier weight than you can handle can cause a back injury.
5. Chains and Bands Deadlifts
Chains and bands deadlifts will test what you’re made of. Bands and chains put added tension and weight at the top of the deadlift, which forces you to concentrate on the lock-out position. Lifting with chains and bands on the barbell will put extra tension on your core.
You will experience added resistance at the top of the movement since the chains are completely off the ground and the bands are stretched to the max. The added resistance will be taken off the barbells as you lower the weights. If you practice deadlifts with bands and chains, you’ll feel much more stable when you’re doing straight weight.
Which is your favorite deadlift variation? Let us know in the comments below. Also, be sure to follow Generation Iron on Facebook and Twitter.
How To Build A Lean Meal Plan For Effective Gains
Focus on a lean meal plan for only the best gains.
We all want to see the most efficient gains possible while also following a lean meal plan. Too often do we associate leaning out and cutting weight with losing hard earned muscle. Bu that just isn’t true. Focusing on a meal plan that works to lean you out and give you room for gains is possible, it just takes knowing exactly how to do it to get it done.
A lean meal plan doesn’t have to be debilitating either. It doesn’t mean eating only soups or some food with minimal calories. It just takes eating smarter and eating more effectively to maximize your gains while still eating lean.
On top of eating lean, you will start to feel good. Giving yourself a cleaner diet will give you energy, increased focus, and a will to want to train harder as you see only the best gains start to surface. What you’ll find is that your lean meal plan isn’t holding you back or taking away enjoyment, but in fact, helping your mindset, everyday activities, and giving you the best benefits when it comes to leaning out and seeing gains.
So, take all the thoughts you have about the traditional idea of leaning out and throw them out the window. Seeing those gains you want most is possible and with the right lean meal plan approach, you will see gains in no time.
Let’s take a look at how best to tackle a lean meal plan and what to include and focus on so you only see the best growth. With the real focus on what matters, you will be shredded in no time.
How To Build A Lean Meal Plan
A lean meal plan focuses on a lot of factors, including types of food, training plan, proper sleep and hydration among other things. We’ll focus in on a few so you can properly attack this plan head on to only see the best gains.
Focus On Smart Gains
Smarter gains start with a cleaner diet. Instead of doing something like dirty bulking where you just eat and eat, putting an emphasis on smart gains will allow you to tackle those leaning out goals while still putting on muscle. Your body wants good food. Actually, your body wants what is best for it in general, so take advantage of that and only focus on smart gains.
Emphasize Timing
Timing and when to eat is important, for example, not scarfing down plates of food at night right before bed. Timing your protein especially is something to take note of for this will have a real effect on your muscle growth and recovery as you look to keep on those lean gains (1). Talking with a nutritionist or an expert on proper timing and how best to structure this meal plan can prove to be worth it in the long run.
Plenty Of Protein
Protein is absolutely essential and without it, you will lose gains. Now, that’s not focusing on smart gains. Protein is necessary to keep you full and offer the best nutrients as you look to thrive on multiple levels. Plus, with protein as the building block of all muscle, neglecting this from your diet would be a huge mistake (2). Whether it be lean meat, fish, or plenty of other protein packed foods, place these in your diet throughout the day and make sure you get enough.
Eat On Your Non-Training Days
On those days we don’t train, we often times feel like we need to eat less so we don’t consume as many calories. But what we don’t realize is that we are hurting ourselves by not fueling our bodies and giving them the proper nutrients they need, even on a day off. These days off are the best times to let our bodies rest and recover and by eating and ensuring we get plenty of nutrients on our off-days, we actually build smarter gains.
Take Advantage Of Supplements
Supplements are there for a reason and can greatly help us see real growth. While they can get expensive, it is possible to find premium supplements at an affordable price. A protein powder is something to definitely take note of and is a key ingredient in your lean muscle building goals (3). Definitely consider other supplements, however, for these will have a real effect on how you want to target and shape your gains through a lean meal plan.
What About Training?
Training on a lean meal plan can seem challenging but it really isn’t. Limiting cardio is helpful, for you won’t feel as hungry and won’t necessarily feel the urge to snack. Putting an emphasis on resistance training is key for this will build muscle and constantly give your muscles something to work off of (4). Supplementation post-workout will be key here as you look to optimize muscle growth and recovery as best you can. Ultimately, your training plan will work in tandem with the nutrition plan, for you can’t separate the two. Eating well and not training will lean you out without solid muscle. On the flip side, training without eating well won’t show off those gains. It’s like a dance, and these two have to be in sync as you look to lean out and show those gains off for all to see.
Wrap Up
Building a lean meal plan requires a lot of diligence and knowing exactly what to look for as you seek the best for all your gains. With the right approach to training and diet, you are well on your way, especially if you put an emphasis on top-tier supplements. The right approach is all you need and by targeting certain goals, a lean meal plan will keep on lean muscle, allow you to lean out, and ultimately, produce only the smartest of gains.
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
Schoenfeld, B.; et al. (2013). “The effect of protein timing on muscle strength and hypertrophy: a meta-analysis”. (source)
Pasiakos, S.; et al. (2015). “The effects of protein supplements on muscle mass, strength, and aerobic and anaerobic power in healthy adults: a systematic review”. (source)
Helms, E.; et al. (2014). “Evidence-based recommendations for natural bodybuilding contest preparation: nutrition and supplementation”. (source)
Westcott, W. (2012). “Resistance training is medicine: effects of strength training on health”. (source)
6 Reasons Why Bodybuilders are More Ripped Than Powerlifters
Reasons Why Bodybuilders are More Ripped Than Powerlifters
Although bodybuilding and powerlifting revolve around lifting weights, the goals of these sports are different. The different end objectives cause the athletes from these sports to have vastly diverse physiques.
While the bodybuilders have ripped physiques with a focus on muscle aesthetics and symmetry, the powerlifters are usually heavier and don’t show much muscle definition. In this article, we’ll try to understand what causes this disparity.
Different Goals
A bodybuilder’s goal is to build muscle mass and a powerlifter focuses on lifting heavier weights. The different goals need both types of athletes to follow different types of training routines.
Bodybuilders use training splits to work one or two muscle groups in a day and will often wait a week before training the same muscle group again. Powerlifters, on the other hand, focus on the three basic lifts – squats, deadlifts and squats and might even perform them every day.
Time Under Tension
The main objective of powerlifters is to move big weights and they try doing it as quickly as possible so it doesn’t put unnecessary tension on their muscles and joints. Bodybuilders lift weights to break their muscle tissue so it can grow back bigger and stronger.
The bodybuilders experiment with the time under tension and change it up to shock their muscles. Bodybuilders take shorter rest times between sets to annihilate their muscles while the powerlifters don’t start the next set until they have recovered from the fatigue.
Nutrition Programs
Bodybuilders follow nutrition plans which take into account their micro and macronutrients. Protein, carbs, and fats play a big role in a bodybuilder’s diet, whereas the powerlifters usually focus on meeting their daily calorie goals.
Bodybuilders stick to a strict diet and might even follow diets like keto, intermediate fasting, IIFYM, etc. Powerlifters don’t hold themselves back from any type of food if their daily calorie limit allows it. In short, a powerlifter’s normal meal could well be a bodybuilder’s cheat meal.
Higher Reps and Chasing the Pump
Powerlifters stick to lifting big weights for a smaller number of reps as their goal is to set a 1RM in a powerlifting meet. In their training, powerlifters at max could perform 5-10 reps on an exercise.
Bodybuilders use muscle hypertrophy to grow their muscles which usually makes them do 8-15 reps in every set. Bodybuilders are known to be chasers of muscle pumps and use techniques like mind-muscle connection and visualization to achieve it.
Hitting Failure and Advanced Training Principles
Bodybuilders try to hit muscle failure in every exercise and the powerlifters might train to muscle failure only when they are working on their conditioning. Hitting failure fills the muscles with blood and lactic acid which makes the muscles grow bigger and fuller which is primarily the goal of a bodybuilder.
Bodybuilders also use advanced training techniques like supersets, drop-sets, blood flow restriction training (BFR), intraset stretching and many more to torcher their muscles into growing.
Use of Machines
Bodybuilders like to use machines in their workouts to isolate their muscles and train for muscle conditioning. The powerlifter’s gyms are usually bare bone as they focus on squats, deadlifts, and bench presses.
A powerlifter will majorly perform compound movements in his workouts whereas a bodybuilder will have a combination of compound and isolation exercises in his training routine.
Are you a bodybuilder or a powerlifter? Let us know in the comments below. Also, be sure to follow Generation Iron on Facebook and Twitter.
Everything You Need To Know About The Anterior Pelvic Tilt And 6 Ways To Fix It
6 Ways to Fix the Anterior Pelvic Tilt
With the rise in desk jobs, the pelvic tilt is one of the most common occurrences. Some people don’t even realize they have a pelvic tilt until shown proof. There are three forms of pelvic tilt – anterior, posterior and lateral pelvic tilts.
In this article, we’ll be focusing on the anterior pelvic tilt (APT) which is also the most common form of pelvic disorders. The pelvis helps you in walking, running and lifting weights off the ground.
Understanding Anterior Pelvic Tilt
APT is when the front of the pelvis drops in relation to the back of the pelvis. It happens when the hip extensors extend and the hip flexors shorten. Anterior pelvic tilt (also known as lordosis, lumbar lordosis, and lumbar hyperlordosis) can also cause a height loss of 0.5-2.5 inches.
An APT occurs when your pelvis is rotated forwards which forces your spine to curve. APT which goes unfixed for a long time can lead to weak glutes and abdominal muscles. It can also cause lower back pain, hip and knee pain, and an incorrect posture.
Ways to Fix the Anterior Pelvic Tilt
Strengthen Your Abs
Pelvic tilts can be the result of weak abdominal muscles. Exercises like the leg lower drill, dead bugs and reverse crunches are a good way to work on your APT. Breathing during these exercises need to be controlled and focused on fixing your pelvic tilt.
While exhaling during the ab exercise, push your ribs downs and push your hips forward. The exhaling shouldn’t be sharp but eccentric. Maintain a mind-muscle connection with your pelvis and the abs throughout all the exercises.
Hip Thrusts
Hip thrusts can be an incredibly effective exercise in bringing the front and the back of your pelvis in a single line. While performing the thrusts focus on keeping your spine in a neutral position.
Lie down with your knees bent and feet placed flat on the floor. Push your heels into the floor as you lift your pelvis up off the floor until your upper body and thighs form a straight line. Keep your glutes and abs flexed as you hold the position for a couple of seconds before returning to the starting position.
Don’t Sleep on Your Stomach
Most people while sleeping on their stomachs use a pillow which naturally extends the front pelvis. Sleeping in this position for extended hours can make the APT your default posture.
Sleeping on the belly is a strict no if you’re already suffering from APT. The transition from sleeping on your stomach to the sides or on the back can take some time but it’ll be worth it when you see the change in your posture.
Correct Your Posture
If you correct your posture, you’ve already won half the battle. Always monitoring your standing stance can take some time getting used to but can save your joints and muscles a lot of unnecessary stress and tension.
If you’re standing all day, avoid slipping into ATP by switching your standing position as standing in the same posture can be tiresome for your spine. If you’re standing on your right leg and get tired, switch to your left leg and then stand evenly on both your legs before going back to your right leg.
Half-Kneeling Hip Flexor Stretch
Half-kneeling hip flexor stretch is a great exercise to fix your APT as you can change the range of the movement according to the tilt in your back. This exercise will help relax the hip flexors and increase your hip flexibility.
Kneel down on an exercise mat and lunge with your right leg while your left knee rests on the floor. Bring your pelvis forward by tightening your glutes and abs. Lean forward from your right leg until you feel the tension in the hip flexor and inner thigh of your right leg. Hold the position for 30 seconds and complete the recommended reps. Repeat on the other leg.
Pelvic Tilts
The range of motion is the differentiating factor between the pelvic tilts and the hip thrusts. In the pelvic tilts, you will pull the anterior pelvis in before pushing up with the spine whereas in the hip thrusts the main motion is to push up the hips while maintaining the spine in a straight line.
Pull your belly button in toward your spine and then push your pelvis up toward the ceiling. Contract your hips and glutes as you lift your pelvis and hold the position for five seconds.
Are you suffering from APT? Let us know in the comments below. Also, be sure to follow Generation Iron on Facebook and Twitter.
Larry Wheels Transformation Program To Become The Strongest Version of Yourself
Larry Williams aka Larry Wheels is an American strongman, bodybuilder, and powerlifter. He is best known for his incredible strength and muscle mass.
Larry Wheels has fast become one of the most popular faces in the bodybuilding and powerlifting world. The guy lifts a shit ton of weight like it ain’t nothing but a peanut. Wait, I think I’ve heard this somewhere before, but I digress.
Wheels has been getting a lot of eyeballs for his crazy lifts. In fact, Ronnie Coleman, an 8X Mr. Olympia and one of the strongest bodybuilders of all time, went on record to praise the powerlifter’s strength.
Larry Wheels Stats
Name: Larry Williams
Height: 6’1″
Weight: 245–255 pounds
Birthday: 3 December 1994
Profession: Powerlifting
Larry Wheels Powerlifting Record
Raw 2,275lbs total (810 lbs squat, 610 lbs bench press, 855 lbs deadlift) at 275 lbs of body weight
The numbers mentioned above are from a 2017 powerlifting meet. Larry has since bested his PRs. His current best numbers are:
Squat: 950 pounds
Bench Press: 675 pounds
Deadlift: 937 pounds
Wheels’ Instagram feed is nothing short of a work of art. Like a fine painter, he tries to outdo his masterpiece every time he has a go on the canvas.
Larry has a tendency to push himself too hard. Although we have seen Larry Wheels lift insane weights without a care in the world, it has not gone so well for his training partners.
In the recent past, Ryan Crowley and Mike Edwards have met with accidents on the bench press while training with Larry Wheels. On top of that, Wheels himself has suffered an injury while benching.
Statistically speaking, a majority of Larry Wheels’ injuries occur on the bench press.
We have advice for people training with Wheels; do not hit the bench!
The Larry Wheels Story
Wheels grew up in extreme poverty in Bronx, New York. He started training for personal safety. He wanted to look bigger and stronger so nobody could bully him.
Since Larry could not afford a gym membership initially, he began doing push-ups, pull-ups, and sit-ups every day at home. With the help of his mother, he later built himself a basic weight set consisting of two 40 lbs concrete blocks and a broomstick.
Fast forward several years and training at a gym, Larry Wheels is now a professional powerlifter. He also made two powerlifting world records in 2017, making a name for himself in the sport in the process.
“Because cinder blocks were so heavy, I’d have to swing the weight up. It wasn’t pretty, but I did manage to do three sets of curls and military presses.” – Larry Wheels
Related: Larry Wheels Shares Throwback Video Before He Had Any Muscle
Larry Wheels Diet
Growing up, Wheels did not have the resources to find himself a professional coach who could help him with his training and nutrition program. But that did not push Larry to give up his passion for lifting weights.
He learned everything about the sport through trial and error. Going by his physique and strength, it would be safe to say that Wheels has his shit figured out.
Larry Wheels Diet Plan
Wheels eats 8-9 meals every day. When trying to bulk up, he consumes around 5,500 calories a day. Beef, rice, and avocados are the staples in Larry’s high-calorie diet.
However, when cutting down for a show, Larry Wheels limits his calories intake to 4,400 calories a day. The staples for his shredding diet include salmon, chicken, sweet potatoes, and rice.
Must Read: Larry Wheels Accepts And Completes Hafthor Bjornsson’s Bench Press Challenge
It should be noted that Larry’s cutting diet can be an average bodybuilder’s bulking diet. Larry William’s bulking diet looks something like this:
Meal 1
Eggs
Oatmeal
Fruit Juice
Meal 2
Whey Protein
Meal 3
Cookie Crisp Cereal
Milk
Meal 4
Whey Protein
Meal 5
Grilled Chicken Burger
French Fries
Meal 6
Lasagna
Yogurt
Meal 7
Whey Protein
Meal 8
Larry Wheels Workout Program
Since Wheels came from humble beginnings, he could not afford a gym membership in his early years. After landing a job, the powerlifter paid for his first gym membership and started seeing dramatic progress in his physique.
Although he was getting bigger and stronger, Larry lost interest in bodybuilding after six months of joining a gym and decided to train for strength instead.
Training Principles
Larry Wheels’ workout routine revolves around the following principles:
1. Train Like a Powerlifter
Wheels is more jacked than most powerlifters and stronger than most bodybuilders. He is one of the few successful powerbodybuilders. To achieve his incredible strength and muscle size, Larry alternates between powerlifting and bodybuilding programs.
We will be breaking down his training part into two sections:
Larry’s Powerlifting Program
Larry’s Bodybuilding Program
By the end of this article, you will have a concrete plan of how to build size and strength like Larry Wheels.
Related: Larry Wheels Strict Curls 231 Lbs, Closes in on World Record
2. Rest is Key
In his initial lifting days, Larry barely took any rest. He believed that the more he trained, the bigger and stronger he is going to get. Although it worked for him initially, Larry soon hit a plateau.
According to him, he was stuck at 190 lbs, and the needle on the weighing machine would not budge no matter how hard he trained or how much he ate.
He started seeing progress in his strength and size only after he reduced his workout frequency.
Larry Wheels Powerlifting Program
Wheels follows a three-day powerlifting training program. Traning heavy three days a week and taking the remaining four days off allows him enough time to recover from his intense training sessions.
Here is what his training routine looks like:
Monday: Squat
Wednesday: Bench Press
Friday: Deadlift
After lifting heavy on the big 3 in his powerlifting program, Larry performs a few assistance exercises for his upper and lower body.
As per Larry, he squats and bench presses once per week and deadlifts on alternate weeks. The low-frequency training program gives his body the optimal time it requires to recover from his workouts. It also puts less wear and tear on his body and helps him avoid injuries.
Check Out: Larry Wheels Hits Massive Deadlift PR and Bleeds from His Neck!
Monday: Squat
Reverse band back squat: 3 sets of 1 rep
Plank: 3 sets to failure
Glute ham raise: 3 sets to failure
Larry Wheels performs this workout a few weeks before his powerlifting meets. The Instagram icon goes super-heavy on squats.
Note: we would not encourage beginners or intermediate lifters to emulate what he does in the gym.
Larry likes the reverse bands as they let him get used to the feeling of an ultra-heavy weight on his back, and they take some of the pressure off his back and legs in the bottom position.
Watch: Larry Wheels Sets New Personal Best With Massive 950lb Squat
Wednesday: Bench Press
Bench press: 3 sets of 1 rep
Super yolk push press: 3 sets of 5 reps
V-handle Seated cable row: 3 sets of 10-15 reps
Standing cable external rotation: 3 sets of 10-15 reps
Larry begins his second workout with a 1RM (one rep max) on the bench press.
Remember: Wheels performs a thorough warm-up routine before starting his workouts. Do not make the blunder of attempting a 1RM without your joints properly warmed up.
Watch: Larry Wheels Sets PR With 44 Reps Of 308 Pounds On Bench Press
Friday: Deadlift
Deadlift: 1-10 reps
For his deadlift workouts, Larry does not perform any accessory exercises. He works up to a heavy set of 1-10 reps on the deadlift and then calls it a day.
As we said earlier, Larry Wheels only performs the deadlift every alternate week. On the weeks he does not deadlift, Larry does other upper body exercises.
Watch: Larry Wheels Sets Deadlift PR With 7 Reps of 347kg
Larry Wheels Bodybuilding Program
When Larry trains like a bodybuilder his goal is to build muscle size while maintaining his overall strength levels. His bodybuilding training split includes:
Day 1: Chest
Day 2: Back
Day 3: Shoulders
Day 4: Legs
Day 5: Arms
Day 6: Off
Day 7: Off
Wheels is a freak of nature. He currently weighs around 300 lbs and usually sports a six-pack throughout the year. You could not say the same thing for most pro athletes.
Larry trains each muscle group on a separate day so he can perform more volume per muscle.
Day 1: Chest Workout
Incline dumbbell bench press: 3 sets of 5-10 reps
Standing cable fly: 3 sets of 10-15 reps
Incline bench press: 3 sets of 10-15 reps
Rope cable pushdown: 3 sets of 10-15 reps
Wheels stays true to his powerlifting background even in his bodybuilding-style workouts. He does incline bench press with 200+ pound dumbbells.
Day 2: Back Workout
Barbell row: 3 sets of 5 reps
Wide-grip Lat pull-down: 3 sets of 10-15 reps
Pull-up: 3 sets to failure
Hammer strength low row: 3 sets of 10-15 reps
Why just five reps on the barbell row, you ask?
Larry being Larry, performs barbell rows with almost 600 lbs. Now, do not load up your barbell with the same weight. Be mindful, and use a weight that can help you reach failure around five reps, safely.
Wheels does pull-ups in the middle of his workout. For this exercise, perform as many reps as you can with just your bodyweight. However, if you can still do more than 20-reps, feel free to add resistance by using a dip belt.
Check Out: Larry Wheels Shares Exercise To Build A Massive Back
Day 3: Shoulders Workout
Seated barbell overhead press: 3 sets of 1 rep
Machine Viking press: 3 sets of 10-15 reps
Seated dumbbell overhead press: 3 sets of 10-15 reps
Standing dumbbell lateral raise: 3 sets of 10-15 reps
To kick off his shoulder workout, Larry performs seated military press with almost 500 pounds. He limits the first exercise to a 1RM and does not perform 5-10 reps as he does in his other workouts.
For the next three exercises, Wheels pumps up the volume and performs a higher number of reps for a better pump and muscle fiber recruitment and activation.
If you never heard of the Viking press before, you are not alone. Larry Wheels picked up this exercise while training with the professional strongman competitor, Hafthor Bjornsson aka Thor.
Next Read: Larry Wheels Sets New PR With 140lb Shoulder Press For 17 Reps
Day 4: Legs Workout
Machine leg extension: 3 sets of 8-12 reps
Squat: 3 sets of 15 reps
Leg press: 3 sets of 10-15 reps
Seated leg curl: 3 sets of 10-15 reps
Walking lunges: 3 sets of 10-15 reps (each leg)
If you did not already know, Larry Wheels has incredible squatting strength. He likes to pre-exhaust his wheels with the leg extensions at the beginning of his workouts so he does not have to go super heavy on the squat (see what we did there?).
Follow the same workout with the same intensity, and you will surely be limping around for a few days.
Day 5: Arms Workout
V-handle Cable pushdown: 3 sets of 10-15 reps
Seated dumbbell French press: 3 sets of 10-15 reps
Incline skull crusher: 3 sets of 10-15 reps
Incline EZ-bar spider curl: 3 sets of 10-15 reps
Unilateral machine preacher curl: 3 sets of 10-15 reps
Although Larry Wheels has mountains for arms, he rarely goes heavy on arm day. He believes that since his arms are a secondary muscle group in his chest, shoulder, and back workouts, he does not need to push himself too hard on his arm day. While working his guns, Larry likes to train for muscle pumps.
Day 6: Rest Day
Day 7: Rest Day
Training Advice
Training like Larry Wheels is no joke. The Instagram sensation has endured many injuries on his way to stardom. You can check out some of his injury videos here, here, here, here, here, and here. Also, he faced a medical emergency while filming for Strength Wars: The Movie.
These are an awful lot of injuries for a single athlete. That tells you something about Larry Wheel’s training style. We recommend not going too hard on yourself, especially if you are a beginner.
If you are a newbie, you would be better off starting with a beginner’s training routine and then progressing to Larry Wheels’ training and diet program under the guidance of a professional.
Next Read: ‘Strength Wars: The Movie’ Clip – Larry Wheels Vs NDO Champ
Supplements
You certainly cannot lift the way Larry Wheels does without using supplements. Not only do sports supplements support your workouts, but they also help you recover post-training. Wheels’ supplement stack includes:
Creatine: Improves strength, increases lean muscle mass, and helps your muscles recover more quickly during exercise.
BCAA: Helps in building and repairing muscles throughout the day.
Multivitamin: Fills nutritional gaps and makes sure people get their daily allowance of under-consumed nutrients.
Whey Protein: Helps improve muscle protein synthesis and promote muscle growth.
Pre-workout: Psyches you up for your workouts, helps you recover and delays the onset of fatigue.
Who is your favorite powerbodybuilder? Let us know in the comments below. Also, be sure to follow Generation Iron on Facebook and Twitter.