Tag: workout
Victor Martinez’s Shoulder Workout | Training With Victor Martinez (Part 2)
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Victor Martinez’s in-depth shoulder training guide.
Victor Martinez is an iconic pro bodybuilder and legend in the sport. He is considered by many to have one of the greatest physiques of the 2000s era of bodybuilders. In 2007, in a controversial decision, he nearly beat Jay Cutler for the Mr. Olympia title. That’s why we met up with Martinez at the Generation Iron Personal Training Gym for an epic workout. In this GI Exclusive, Victor Martinez follows up his chest workout with a grueling shoulder training guide.
It’s easy enough to find a training routine online – but the real work comes in knowing the details. A list of exercises, sets, and reps is simply the most basic foundation for a successful workout. Knowing proper form, full movement, and specific tips can transform a workout from good to great. It’s what separates a “normal” in shape person from a shredded bodybuilder.
That’s why Victor Martinez met up with Vlad Yudin to go through the ultimate gauntlet of a workout. In part two of our training mini series with Martinez, he puts Vlad through the paces and shares important tips on how to optimize your routine. A workout sheet is one thing – but this video guide will give you play-by-play examples of how to actually perform like a pro bodybuilder.
This exercise is an immediate follow up to Victor Martinez’ in-depth chest training guide and should be completed within the same session. You can watch Part 1 of this training guide right here.
Victor Martinez’s Shoulder Training Workout
As mentioned above, this shoulder training session immediately follows a full chest day workout. Victor Martinez prefers to do a half-day shoulder workout within the same session as chest day. He does this because chest exercises often indirectly workout your shoulders. So Martinez’ weekly schedule typically consists of a full shoulder workout followed by a half shoulder workout on his chest day training.
Exercises
Sets
Reps
Side Laterals (Dropsets)
2
15
Shoulder Press
4
15
Upright Rows
4
15
Cable Pulldowns
4
15
When it comes to weight, that’s impossible to recommend broadly. Each individual has different limits on how much weight to push. Ultimately, you want to lift enough weight to complete all three sets for each exercise. By the end of the final set for each – you should barely be able to finish. It may take trial and error to begin with – but you’ll ultimately find a sweet spot this will be more than enough to exhaust your muscles completely.
Victor Martinez also has some tips on how to ensure you’re fully pushing yourself with each workout session. For every exercise, make sure you always hit the number of reps you are shooting for. On the final set, if you can’t hit, let’s say, 15 reps. Don’t stop. Drop weight so you can hit that number. That’s where real muscle growth comes from – pushing beyond your first perceived limit.
Side Laterals (Dropsets)
Since these exercises are coming after a full chest workout. So Victor Martinez recommends doing the side laterals sitting down. This prevents you from using your legs and swinging your arms. Often times, lifters will compensate when fatigued by dropping legs to “reach” the full range of motion. This cheats you out of gains and could also lead to injury.
Shoulder Press (Machine)
For the shoulder press, Victor Martinez stresses the importance of having your shoulders right under the bar. If you sit back too far you end up training more of your front delts. You also want to bring the weight down to your ears to get the full range of motion for this exercise.
You also want to avoid slouching forward with your chest caved in as you continue this exercise. This can lead to injury. It’s important to have your chest out and your back locked for this movement.
Upright Rows
For this exercise, Victor Martinez recommends holding the bar with a wide grip, bringing your hands all of the way to the edge of the weights on either side of the barbell. Your palms should be facing inward towards your body. When you perform this movement – you want to bring the bar up in front of you. Pulling the bar up close to the chest will train your traps. Watch in the video the specific difference to ensure you are targeting the right muscle.
Cable Pulldowns
For the cable pulldowns, Victor Martinez recommends doing three down and then three overhead. During this exercise, Martinez further explains why he prefers to do shoulders with chest. This is opposed to doing biceps with back training. His reasoning is that you are using so much bicep with a back workout, that you end up being too fatigued for the bicep workout afterward. You aren’t fully stimulating the muscle to maximum efficiency.
Martinez also feels this way about quads and hamstrings. If you give yourself a powerhouse quads workout and then jump into hamstrings in the same day – you won’t get the same level of effort needed to fully develop that muscle group.
Wrap Up
That about wraps up Part 2 of Victor Martinez’s upper body training routine. Next week, we’ll return to hit up the back in a new selection of exercises. Make sure to watch the GI Exclusive training video above to get complete play-by-play tips on each exercise. Soon you’ll transform your workout into a pro level routine.
5 Reasons Why You Should Never Squat
Reasons Why You Should Not Squat
Squats are one of the most popular and despised exercises. Squats are a compound exercise which utilizes multiple muscle groups and joints. While the benefits of squats are widely known, they aren’t for everyone.
Back Injuries
People with back injuries should avoid squatting. Squats can put a lot of tension on your lower back and can lead to an injury if performed with an improper form. Squatting with back problems is asking for trouble.
No weightlifting belt or spotter can save your back from poping if you use an incorrect form or go too heavy on the squats with a back injury. Stretching and warming up your lower back before a leg workout is always a good idea whether you have a back problem or not.
Weak Knees
For some people, squats can cause knee pain. If you feel an uncomfortable joint pain every time you squat, you should probably avoid the squat rack for the time being and consult a physician.
Joint pains can be fixed by using supplements. Supplements like glucosamine and chondroitin have been proven to bring relief from joint pains. There also have been cases where people have developed old man knees by squatting with improper form.
Unusual Physical Characteristics
Not all of us were born to squat. People with unusual physical characteristics like long legs or torso can face genuine problems while squatting. People with long legs, tight calves or ankles might have relatively poor mobility and can find it hard to squat with proper form without recruiting secondary muscles like the lower back.
Alternatives Might Be Better
The ultimate goal of performing squats is to build stronger and muscular legs. You don’t have to be fixated on squats if you can reach this goal through other exercises. Everyone’s body works a little differently and some exercises might target your quads better than old-school squats.
While the squats are complete leg builders, if you want to focus primarily on your quads exercises like extensions and lunges might target the muscles more effectively. You should focus on what works better than following the herd into the squat rack.
Machines Can Be More Efficient
Some people complain of never getting a pump while performing the barbell squats. Using machines can put constant tension on the muscles. Isolation exercises like the leg extensions and leg curls can help you get a muscle-ripping pump.
Squatting on the smith machine or performing hack squats can be a great alternative for people who find it hard to maintain a straight back on the barbell squats. Other barbell squat alternatives are dumbbell goblet and dumbbell sumo squats.
Squats can be overlooked but training legs can’t be. If any of the above-mentioned reasons ring true for you, work around these problems and try getting comfortable with squats. Working with a coach on your form can help fix your problems with the squats.
How often do you squat? Let us know in the comments below. Also, be sure to follow Generation Iron on Facebook and Twitter.
Advanced Bodyweight Strength Training: The Pistol Squat
Pistol Squat Overview and Coaching Guide
One of the most effective unilateral exercises that can be performed for strengthening the legs, mobilising joints and improving movement mechanics is the pistol squats.
The pistol squat effectively targets the quadriceps, glutes, abdominals, obliques and ankle stabilizers.
This article will review the pistol squats, provide a step by step coaching guide and investigate a number of the associated benefits.
It will conclude by providing a selection of pistol squat variations to help you master the technique and facilitate maximal gains.
Pistol Squat Coaching Points
This first section will detail how to successfully set up and execute a full pistol squats.
1) Start by assuming a one legged stance keeping the foot directly under the hip and the toes pointed straight or slightly turned out.
Contrary to belief, pistol squats are not bad for your knees, providing this stance is assumed. It will ensure that knee stays over the toes as you squat which will prevent shearing forces from acting on the knee.
2) Keeping the opposing leg straight, drive the chest up and squeeze the core muscles tightly before flexing at the knee.
Look to counterbalance by extending the arms out in front of the body. This will facilitate control and balance throughout the movement.
3) Keeping the weight equally distributed through the foot, gradually drop into a full squat. While you lower, ensure that you lean forward slightly with the trunk (as you would in a back squat).
A common issue experienced as the body drops is that the heel gradually lifts off the floor.
This occurs for typically one of two reasons. Either the ankles are not mobile enough or the hips are not being pushed back far enough.
Lifting of the ankle during a pistol squat is not recommended as it can apply excessive force to connective tissues and consequently cause injury.
4) Avoid bouncing up and out of the squat and instead keep the movement controlled. Aggressively bouncing up is not recommended unless you are highly conditioned.
Those who aggressively rebound out of the squat may develop ankle and knee issues. Bouncing tends to cause a reduction in coordination, muscle recruitment and stability thus enhancing injury risk.
5) After controlling the descent, powerfully engage the muscles of the legs to drive the body back up to the starting position. Once again, ensure that the core remains tight throughout.
6) Assume a stable and fully supported upright position on the working leg. Repeat this process for the desired number of reps.
Ensure that you are truly stable before completing the next rep. Rushing through reps may compromise joint positions and movement efficiency.
Benefits of the Pistol Squat
As stated earlier, there are a vast number of benefits related to performing the pistol squats regularly.
1) Unilateral Strengthening
Unilateral simply refers to using a single limb as opposed to bilateral which is the use of both limbs.
Daily movements, exercise and injury can all contribute toward imbalances. The benefit of performing unilateral movements is that these imbalances can level out (1).
Reducing imbalances can have a positive impact on strength capabilities, movement and injury risk.
In addition, the pistol squats can help to improve performance with other squatting exercises, such as the back or front squat.
2) Improved Proprioception
The pistol squat is superb for developing the body’s understanding and control over movement – also known as proprioception.
More specifically the exercise can enhance coordination and balance which can directly impact performance and injury risk (2).
3) Joint Health
Performing pistol squats in a controlled fashion can reinforce efficient movement patterns and range of motion thus improving overall joint health.
Avoid the temptation to perform fast-paced and erratic pistol squats which will more than likely lead to an overuse injury.
4) Muscle Activation
It has been documented that unilateral squats can activate muscles to a greater degree than bilateral squats (3).
Increasing muscle recruitment and activation can accelerate the rate of strength and movement improvements.
5) Athletic Performance
Many sports require a large degree of single leg strength and stability. Therefore, the pistol squats can be highly advantageous for sportspeople and athletes.
The exercise is a foundational bodyweight movement that should form part of most athlete’s training.
Additionally, using a number of the following pistol squat variations can have a substantial positive impact on athletic performance.
Pistol Squat Variations
There is no doubt that the pistol squat is an advanced exercise which takes time to learn.
For those who are struggling to complete the pistol squat, firstly look to improve your mobility – specifically around the ankles (4).
From there, look to use a selection of the following pistol squat variations before advancing onto a full pistol squat.
1) Deep Bodyweight Squat
The bilateral bodyweight squat is one of the most influential movements for improving leg strength, joint mobility and proprioception.
When performing this exercise, look to drop as deeply as possible while maintaining solid form.
2) Rocking Pistol
Sit on a box with one foot flat on the floor. Lean back and then rock forward using momentum to assist you as you drive up to standing.
3) Box Pistol
This is a progression of the rocking pistol. This time, avoid using momentum and fully focus on contracting leg muscles to lift the body from the box.
4) Elevated Pistol
Stand on a box or a step and let the other leg hang out to the side before dropping into the pistol. This method can effectively enhance balance, range of motion and eccentric strength.5) Assisted Pistol
Holding onto bands or straps during a pistol squats can improve balance and simplify the movement. Add in an isometric hold at the bottom of the squat to increase difficulty.
6) Rolling Pistol
For this dynamic regression, start by lying on your back. Rock the body backwards and then roll forward aggressively, plant the foot and immediately drive up into the squat.
Final Word
The pistol squat is an advanced bodyweight exercise which demands a great degree of mobility, strength, balance and coordination.
If you are new to the pistol squats, be prepared to spend time on learning and mastering the technique. Using a number of aforementioned variations can help to accelerate technique improvements.
For more news and updates, follow Generation Iron on Facebook, Twitter, and Instagram.
References:
1-Gonzalo-Skok, Oliver; Tous-Fajardo, Julio; Suarez-Arrones, Luis; Arjol-Serrano, José Luis; Casajús, José Antonio; Mendez-Villanueva, Alberto (2017-1). “Single-Leg Power Output and Between-Limbs Imbalances in Team-Sport Players: Unilateral Versus Bilateral Combined Resistance Training”. International Journal of Sports Physiology and Performance. 12 (1): 106–114. doi:10.1123/ijspp.2015-0743. ISSN 1555-0273. PMID 27140680.
2-Riva, Dario; Bianchi, Roberto; Rocca, Flavio; Mamo, Carlo (2016-2). “Proprioceptive Training and Injury Prevention in a Professional Men’s Basketball Team: A Six-Year Prospective Study”. Journal of Strength and Conditioning Research. 30 (2): 461–475. doi:10.1519/JSC.0000000000001097. ISSN 1064-8011. PMC 4750505. PMID 26203850.
3-McCurdy, Kevin; O’Kelley, Erin; Kutz, Matt; Langford, George; Ernest, James; Torres, Marcos (2010-2). “Comparison of lower extremity EMG between the 2-leg squat and modified single-leg squat in female athletes”. Journal of Sport Rehabilitation. 19 (1): 57–70. ISSN 1056-6716. PMID 20231745.
4-Kim, Si-Hyun; Kwon, Oh-Yun; Park, Kyue-Nam; Jeon, In-Cheol; Weon, Jong-Hyuck (April 7, 2015). “Lower Extremity Strength and the Range of Motion in Relation to Squat Depth”. Journal of Human Kinetics. 45: 59–69. doi:10.1515/hukin-2015-0007. ISSN 1640-5544. PMC 4415844. PMID 25964810.
Read This To Get A Shredded Midriff In A Week
Easy Steps For Getting A Sculpted Midriff
Men and women through the centuries have desired a chiseled midsection. It’s no coincidence that thousand-year-old sculptures of Greek gods, emperors, and fierce warriors were made to have washboard abs.
If your motivation wears out a week into training abs, don’t worry, you’re not alone. Achieving a shredded midriff isn’t as hard as some people make it out to be. You can achieve your goal in a week if you do the right things.
Fix Your Diet
First and foremost, abs are made in the kitchen. There is no one diet fits all approach. A lot of trial and error goes into designing the right diet program. Building abs usually involves getting rid of a few extra kilos which can require you to be in a calorie deficit state.
In a calorie deficit diet, you’re burning more calories than you’re consuming. Since you’re on an ab building crash course, if you don’t know how to build your diet program, it’s better to take the help of a professional. It can save you a lot of time and effort.
Switch-Up Your Core Training Approach
Most people follow a vanilla training program where they perform a couple of ab exercises at the end of their workouts. No wonder you can’t see any results following this approach. If you usually train your core at the end of your workouts, you should begin your training sessions with an ab workout.
Your core training needs to have variety. Utilize free weights, cables, and resistance bands in your core workouts apart from the usual bodyweight exercises. Train your core the same way you train all the other muscle groups.
Ramp Up The Cardio
If you have a layer of fat you want to get rid of, there is arguably nothing more effective than cardio. We recommend doing two cardio sessions a day to kill the excess body fat. You’ll be doing a LISS and HIIT session each.
The LISS or low-intensity steady-state cardio should be done first thing in the morning in a fasted state for 30 minutes. The HIIT or high-intensity interval training should be done for 10-minutes post resistance training.
Train Your Abs Every Day
Most people are scared to train their abs every day. They have been told training abs every day can lead to overtraining. Abs are a small muscle group and can recover relatively quickly after a workout.
You shouldn’t worry about overtraining because every person doesn’t have the capability of training their abs with the intensity required to achieve the state of overtraining. A rule of thumb should be to train your abs every day if they’re not sore.
No Cheating!
Since you’re on a deadline, you can’t afford to throw off your progress by feasting on junk food. You’ll have to say no to eating out, cheat meals or going out for a couple of drinks. You’ll have to stick to your diet plan.
Not cheating isn’t limited to your diet, you’ll have to follow your training and cardio programs religiously. Cutting out the junk food for a few weeks is an incredibly effective way of controlling your waistline.
How often do you train your abs? Let us know in the comments below. Also, be sure to follow Generation Iron on Facebook and Twitter.
*Header image courtesy of Envato Elements.
Build Monstrous Calves With This Insane Dorian Yates Workout
The Dorian Yates Workout For Monster Calves.
Calves are one of the most stubborn muscle groups. After years of unsuccessfully training their calves, many lifters come to the conclusion that you are either born with great calves or you are not. There isn’t much you can do about them in the gym.
Before you blame your ancestors for your pencil calves, you should know that there is more than just genetics holding you back from developing your lower legs. If you want to transform your calves into full-grown bulls, you should seek advice from someone who walks the talk, and no one else fits the bill better than the 6X Mr. Olympia, Dorian Yates.
It would be safe to say that Dorian Yates changed the face of bodybuilding forever. He overshadowed his competition (the likes of bodybuilding legends such as Flex Wheeler, Kevin Levrone, and Shawn Ray) with his monstrous size and razor-sharp conditioning.
If you haven’t already, Watch: Dorian Yates: The Original Mass Monster
Dorian Yates Stats
Weight: 255 – 265lbs (115.7 – 120.2kg)
Height: 5’10” (177.5cm)
Arms: 20″
Chest: 56″
Waist: 38″
Calves: 20″
D.o.B: 19 April 1962
Birthplace: Walmley, The Royal Town of Sutton Coldfield, United Kingdom
Alias: The Shadow, The British Bulldog, The Beast of Britain
Next Read: Build a Massive Back Like The Legend Dorian Yates
The Dorian Yates Legacy
According to Dorian, he gets calf training tips requests by the dozens every day. In this article, we will be revealing the secrets to the colossal calves that helped Yates win six Sandows.
Why should you listen to Dorian Yates, you ask?
Dorian has won 15 out of the 17 contests over his Pro league career. Also, the two losses were second-place finishes in:
His pro debut
His Mr. Olympia debut in ’91
And if you just skimmed through Yate’s stats, let us remind you – the guy has 20-inch calves. Most lifters do not have arms that big.
The Shadow’s giant calves helped him outdo his competition. Yates could use them in almost any pose to exert an advantage over his challengers. If you were to make a list of the 15 best calves in the history of bodybuilding – Dorian Yates would absolutely feature in the top 3.
There aren’t many pictures of Dorian Yates online (suiting for his nickname – “The Shadow”), but the ones that you can find will leave no doubts in your mind that his calves had a life of their own.
Yates had adopted a widely discredited training system (at the time) – high-intensity training (HIT) and made it his own. While training in the Dungeon, he revolutionized workout splits and body-part routines.
Check Out: Dorian Yates Still Looks Jacked at Age 58
The Calf Anatomy
To make the most of your calf workouts and to carve the lower legs of your dreams, you need to know the ins and outs of your calves. A little anatomy knowledge can take you a long way in developing muscular cows, or you could quit this article right here and be the subject of the next viral “skipped leg day” meme.
Your calf consists of two muscles: gastrocnemius and soleus. The soleus is the smaller muscle and lies underneath the gastrocnemius. The gastrocnemius, on the other hand, is the muscle that most people picture in their head when you say the word “calf“. It’s the heart-shaped muscle that contracts at the top of your lower leg, and it works to push the foot downward. It also assists in bending your knee.
Must Read: Dorian Yates’ ‘Blood & Guts’ Style Workout For Serious Growth
Training Approaches
Both calf muscles require different training approaches for optimal muscle recruitment and stimulation.
Soleus – Standing movements (knees extended) because the soleus attaches below the knee. Eg – seated calf raises.
Gastrocnemius – Seated movement (knees bent) since the gastrocnemius attaches above the knee. Eg – standing calf raises.
Since the soleus lies under the gastrocnemius, you will have to train the gastrocnemius at the beginning of your calf workout if you want massive and shapely calves.
We understand seated calf raises are more convenient, and you might feel a better pump while performing them, but they are also the reason you are not seeing an improvement in your lower legs.
Watch: ‘Dorian Yates: The Original Mass Monster’ Clip – Inside The Hardcore Dungeon That Was Temple Gym
Dorian Yates Calf Training Principles
1. KISS
Before you kiss your personal trainer on the mouth, KISS – keep it simple, silly.
Dorian Yates kept his calf workouts fairly simple. According to him, most lifters make the mistake of thinking that the muscle tissue in their calves differs in biological composition from that of other muscles.
Remember – skeletal muscle is skeletal muscle, no matter where it is in your body. If you want it to grow, you need to achieve muscular hypertrophy.
Related: Dorian Yates Says Weight Training Is Best Way To Get In Shape
2. Treat Your Calves Like Any Other Muscle Group
If your legs are lagging compared to other muscle groups, revalue your lower body training and get it in line with your other workouts.
For most bodybuilders, hypertrophy is best achieved through heavy and intense training.
Watch: Dorian Yates Reveals Facts About His Post-Bodybuilding Depression
3. Train Your Calves at the End of Your Leg Workout
While most bros will tell you to train your lagging calves at the beginning of your leg workout, Dorian Yates takes a different approach. Yates likes to fatigue his calves as quickly and efficiently as possible.
So, instead of training his lower legs on a separate day than legs, when the calves are at full strength, he works them last on leg day, when they have already been pre-exhausted by an annihilating thigh workout.
When the time comes to hit his calves, all that’s needed to finish the job are two exercises, but more on this later.
Watch: Dorian Yates Gets Real About The Crazy Steroids In The 90s
4. Have a Solid Mind-Muscle Connection
Just going through the motions for the sake of it is not going to cut it. For optimal muscle stimulation, you need to squeeze the life out of your calves at the top of every repetition.
If you cannot feel a pump in your calves while performing an exercise, following these steps should help:
Lower the weight and focus on contracting your calves.
Look at your calves in the mirror while performing an exercise.
Have your training partner tap on your calves gently while you do the standing calf raise. (You could do it yourself while doing the seated calf raise).
Perform a couple of unilateral warm-up sets.
Watch: The Best Dorian Yates Bodybuilding Motivation Video Of All Time
Most Common Calf Training Mistakes
1. Stick To Your Normal Rep Ranges
Usually, gym-goers try to annihilate their calves by performing 25-30 reps on every set. The high-rep theory is a concept out of the broscience Bible and does not hold water.
Your calves are already conditioned to high reps since you use them all day long to walk, and your chances of shocking them into growing through high rep training are bleak. To force a muscle to grow, it must be taken to total fatigue through heavy, low reps. Focus on exhausting your calves in 10-12 reps.
Check Out: Epic! This Dorian Yates Video Shows How Hard 6-Time Olympia Champ Trained!
2. Stick to the Basics
Many lifters try to make the most of their calf workouts by using different heel and toe placements. They use an “A” feet placement (toes pointed inward and heels outward) for training their outer calves and a “V” formation (heels pointed inward and toes outward) for hitting the inner calves.
According to The Shadow, the best way to train your calves is to keep your toes pointed straight ahead. Since calves have a relatively short range of motion, you must use all of it.
Watch: Insanely Massive Dorian Yates At 1996 German Grand Prix
3. Less is More
Dorian Yates is the king of intensity. At his peak, he only performed two exercises in his calf workout. But unlike most lifters who treat their calves as accessory muscles, Yates’ workouts were so hard that he could not go beyond the two exercises.
Check Out: Dorian Yates: “A World Without Steroids Would be Great”
4. Ego Lifting
Since calf raises have a small range of motion, most lifters let their egos get the better of them during lower leg training. They load more weight plates than they can handle and end up bouncing on their knees. If you have to use momentum, you are doing it all wrong.
If you cannot move your heels more than a couple of inches without using momentum, you should drop the weight and focus on lowering your heels to the bottom until it is only a few inches off the floor and raise them all the way to the top. At the top of the movement, you should look like a ballerina on her toes.
Must Watch: Dorian Yates Discusses Steroids With Joe Rogan
5. Not Stretching
Dorian Yates relied on stretching to get the best bang for his buck. Benefits of stretching include:
According to research, stretching between sets can help increase your flexibility.
Improves your range of motion.
Improves your performance during your workouts.
As per a study, stretching can help increase blood flow to your muscles.
Reduces chances of injuries.
After every set of every exercise, Yates stretches out the muscle and lets it relax. He says that if he did not stretch his calves between sets, they would cramp up so severely that he would not be able to finish his workouts.
Watch: Dorian Yates Calls His Career-Ending Injury A “Blessing In Disguise” | GI Vault
Dorian Yates Calf Workout
The Shadow kept it simple when it came to his workouts. Ready for the big reveal? You might want to sit down for this one. Here it goes:
1. Standing Calf Raise: 2 sets of 10-12 reps
2. Seated Calf Raise: 1 set of 10-12 reps
Boom! You weren’t expecting this, were you?
From the lead-up to this section, you might have guessed that Dorian did not do more than 10 sets of calf exercises, but just three sets? To be honest, we were just as shocked when we learned about this calf workout.
According to Dorian Yates, together, these two exercises chisel your calves with those deep, rocky strata and jutting promontories that indicate total development. Adding other movements, sets and reps is superfluous and may even amount to overtraining.
Related: Throwback: Dorian Yates Does The Most Intense Calf Training Ever!
Dorian Yates Calf Training Guide
1. Standing Calf Raise: 2 sets of 10-12 reps
Dorian Yates usually goes heavier on the standing calf raise, so he likes to start his calf workouts with this exercise. He does only one warm-up set of 10-12 reps and follows that with one all-out failure set of 10 reps, plus one or two forces reps in the end.
Yes, you heard it right. One out of the two sets is a warm-up set.
“I always work the bigger muscle, the gastrocnemius, first with standing calf raises. Then I do seated calf raises for the soleus. Once the gastrocnemius is fatigued, it’s easier to hit the soleus more directly.” – Dorian Yates
Steps:
Secure your shoulders under the pads of a standing calf raise machine. Place the balls of your feet at the edge of the elevated footrest.
If you do not have access to a standing calf machine at your gym, you could use a Smith machine by placing an aerobic step under the Smith machine bar.
Keep your legs straight, with just a very slight bend in your knees, and press your heels down toward the floor to stretch your calves.
Your heels should be only a few inches away from the floor at the bottom of the movement.
Raise your heels by contracting the calf muscles to rise as high as you can on the balls of your feet.
Pause and contract your calves at the top of the movement.
Lower back to the starting position with a slow and controlled motion.
Repeat for recommended reps.
2. Seated Calf Raise: 1 set of 10-12 reps
Dorian Yates does not feel that a warm-up set is necessary on the seated calf raises, so he performs one all-out set for 10 reps, plus one or two more forced reps at the end.
Steps:
Take a seat on the calf machine and place the balls of your feet on the platform with your toes pointed forward.
Position the base of quads under the knee pad and allow your hands to rest on top.
Extend at your ankles and release the safety bar.
Lower your heels until the calves are fully stretched and your heels are only a few inches away from the floor.
Extend the ankles and lift your heels as high as you can without using momentum or a bouncing motion.
Pause and contract your calves at the top of the movement.
Slowly return to the starting position.
Repeat for recommended repetitions.
Remember: It took Yates nearly 10 years to evolve to his one-main-set-per-exercise strategy. Beginners and intermediates should perform two or three sets per exercise.
Conclusion
We know what you are thinking. Just two exercises and three sets in the name of calf training?
That is Dorian Yates’ intensity for you.
There is a lesson to be learned through this training routine. The 80/20 principle applies to your workouts as well. 80% of the output results from 20% of all inputs. So, stop wasting your time performing 15 sets in your calf workouts and focus on doing six sets of the Dorian Yates calf workout well.
Who do you think has better calves than Dorian Yates? Let us know in the comments below. Also, be sure to follow Generation Iron on Facebook, Twitter, and Instagram.
Annihilate Your Workout with These Landmine Exercises
Annihilate your workout with the landmine.
So potentially with many places having restrictions and with gyms still being closed a lot of us have had to think outside of the box for our workouts. So today I am going to delve into the world of the Olympic bar, and more specifically landmine moves using the Olympic bar.
But, this isn’t going to be your same old, same old landmine workouts or movements like the landmine shoulder press, the landmine chest squeeze, the landmine T-Bar row or even the landmine squat.
Today, the focus will be on movements you may not necessarily see at the gym but they will definitely challenge you to the maximum.
So let’s begin…
Landmine exercises:
Muscle worked: Back and rear delts
Meadow Rows
Named after legendary bodybuilder John Meadows, who the move is named after, but Meadows has since himself admitted that he has seen footage of Franco Columbu doing a variation of the movement back in the day on muscle beach.
This exercise is used to target the back and if utilized properly can also target the rear deltoid area, secondary muscles utilized can also be the biceps.
How to do it:
Place Olympic bar into landmine position
Add desired plate, maybe a smaller height plate so you can get the range of motion
With a staggered step, lean forward and grasp the barbell with overhand grip
Begin exercise by rowing the weight up so that the rowing hand ends up just outside of your chest
At the top of the movement you should feel a contraction in the shoulder blades
Lower the weight down and repeat accordingly
Muscle worked: Hamstrings
Landmine deadlift
Regular deadlifts can become monotonous, so a good way to spice things up is the landmine deadlift.
How to do it:
Place Olympic bar into landmine position
Load desired weight load
Legs hip width apart, stand with the bar in between your legs
You will be gripping the end of the barbell, for ease you can also use a V-Bar handle
Then lift the weight by pushing your hips back and hinging forward until the bar is just below knee height.
Ensure to drive through back of heel to ensure hamstring contraction
Lower weight down and repeat (you can either do a RDL or stiff leg version of this movement)
Muscle Worked: Quads (and Hamstrings)
Low Grip – Landmine split squat
Another variation to the split squat, rather than having the bar on your shoulders or at a higher height you will actually be holding the landmine as a low grip.
How to do it:
Place Olympic bar into landmine position
Add desired plate
Stand with your feet staggered with the landmine adjacent to your forward leg
Forward leg and gripping hand should be on opposites sides, so if forward leg is left gripping hand should be right
Hold landmine with overhand grip
Grab the landmine and stand up into the staggered squat position and ensure the torso is vertical
Ensuring the load should be on the lead leg, stand up and continue downwards into the split squat
End with the back knee bent as it touches the floor
Repeat on the other leg
Muscle worked: Shoulders
Single Arm Landmine Jammer
Another exercise you may not see at the gym unless your gym has the hammer strength jammer machine which is specifically made for this exercise.This is a great exercise to target the shoulders and front deltoids.
This exercise can either be done slowly and controlled or be performed as an explosive movement.
How to do it:
Place Olympic bar into landmine position
Load desired weight load
Feet shoulder width apart with knees slightly bent
Then pick up the barbell with hand you want to begin with
Push the barbell up
Catch it and repeat
You can either push it so it goes from one hand to the other in the same set, or do one arm at a time.
To make it a more explosive movement, ensure your add explosiveness from the hips while twisting into the movement.
Muscle worked: Biceps
Single arm Landmine Bicep curl
This is essentially a concentration curl. Load the landmine accordingly then grip the end of the barbell and curl towards you just like a regular bicep curl.
You probably won’t be able to use 45lb plates as they will impede the movement so stick to using smaller sizes plates.
Muscle worked: Abs
Landmine overhead sit ups
Again set up the landmine accordingly with your desired weight, again heavy load is not essential as form is crucial.
Lie back, and you can either have knees bent or legs straight.
Hold the end of the barbell with both hands, then come up accordingly and feel the contraction at the top, then slowly come back down and repeat the movement.
Variations
Landmine alternating overhead sit ups:
Here you do a single arm landmine overhead sit up, then switch hands at the top of the movement. And then keep switching at the top of the movement each time until the set is complete.
Another variation:
Another great single arm variation is that at the top of the movement, if you are holding the barbell with your right hand then push the landmine from the center to the left so it incorporates some of your right oblique muscles.
Landmine Ab rollout:
Like the traditional ab rollout a landline can also be used.
Set up the landmine accordingly.
Then kneel on the ground and grip the end of the barbell with both hands.
Keep your arms straight and lean forward and roll out, then roll back in accordingly.
Landmine oblique ab rollout:
So this rollout will target the oblique muscles.
To get an idea of how this move works, the roll out will start from your oblique area and go past your shoulders and diagonally past your head.
Simply set your body up in a push up position, with one hand gripping the barbell (with an overhand grip), and the other hand in a push up stance.
Then slowly roll out, and just as in a regular roll out, and come back in. Ensure to repeat both sides.
So there we have it, some compelling Olympic bar landmine moves to turn you into a home gym Olympian!
7 Reasons Why You Can’t Build Muscle
Reasons Why You’re Not Seeing Changes in Your Physique
If gaining muscle mass was easy, everyone would be walking around with 21-inch arms. Some people think getting a gym membership and hitting the weights a couple of times a week will buff them up.
Wrong expectations while joining the gym is the reason why most people drop out without seeing any changes in their physiques. If you have been working out for some time, but don’t see any positive changes in your body, this is the article for you.
Impatience
Bodybuilding will test your physical and mental strength. You can’t expect to transform your physique in a single week – or even in a month for that matter. You’ll be changing your physique one rep at a time.
So when you join the gym, be ready to put in the hard work and see some calloused hands. Although it might take some time for you to see the results, it’ll all be worth it when you do.
No Mind-Muscle Connection
Mind-muscle connection is indispensable in the sport of bodybuilding. While training you need to visualize what you want your muscles to look like. Bodybuilding isn’t about going through the motions.
There is a reason why gyms have mirrors. If you find it difficult to establish a mind-muscle connection, look at the muscles you’re training in the mirror and squeeze and contract the muscles with every rep.
A Lacking Diet
Your diet and nutrition play a big part in your transformation. You can’t expect to build a physique like Arnold while eating at McDonald’s. Design a nutrition plan while keeping your macro and micronutrients in mind. If you can’t do it yourself, take professional help. Because at the end of the day, you become what you eat.
Ego
If you’re new to the gym, ask for help from trainers or advanced lifters at the gym. No one expects you to know everything about proper form or training programs when you join the gym. Go out and learn everything you can from reliable sources.
Going too Fast
Many beginners make the mistake of trying to do too much too fast. Try making incremental progress. Don’t try to lift more weights every day. Focus on getting the basics right and build on from there.
No matter how hard you workout in the gym, your body doesn’t grow in the weight room. Give your body enough time to rest and recuperate. Performance athletes and high-level executives advocate sleeping for 6-8 hours a day to function at optimal levels.
Not Sticking to Your Guns
Many people make the mistake of switching training programs, supplements, diets too often. Bodybuilding isn’t rocket science. You’ll be better poised to make gains if you stick to the basics rather than hopping around.
You don’t need to try every fad that comes out in the fitness industry. A combination of compound and isolation exercises, a protein-rich diet and some patience and hard work is all you need.
Indiscipline
There will be days where you wouldn’t want to train, but still showing up for your workouts will prove your grit. You need to make a schedule and follow it with army discipline. Show up for your workouts at the same time every day, never miss a meal and take proper rest.
Are you happy with your gains? Let us know in the comments below. Also, be sure to follow Generation Iron on Facebook and Twitter.
*Header image courtesy of Envato Elements.
Build Thor Like Pecs with this Chest Workout
Thor Inspired Chest Workout
A wide chest has been the symbol of masculinity and strength since the beginning of time. It is no surprise superheroes have big pecs. A thick chest is what separates the boys from the superheroes.
If being a demi-god wasn’t enough, Thor has a perfectly crafted physique to put us mear mortals to shame. Although we can’t possibly turn into demi-gods, we can surely transform our bodies to look like them.
Chris Hemsworth’s pecs in the Thor movies are the result of countless hours spent in the gym. Thor’s pecs are close to perfect when it comes to size and definition. To build a chest like a demi-god’s, you need to have a balance of compound and isolation exercises in your workouts.
You don’t need to be the god of thunder to go through Thor’s chest workout, but you’ll have to put in all you’ve got. We’ll include advanced training techniques in the workout to completely annihilate your pecs.
Set 1 – Superset
Cable Crossovers – 3 Sets 15 Reps
Machine Chest Press – 3 Sets 15 Reps
We start the chest workout with a superset of isolation exercises to exhaust your pecs at the beginning of the workout. Most people start the workout with compound exercises and lift heavy weights.
While there is nothing wrong with lifting heavy at the beginning of the workout, it increases your possibility of getting an injury. Don’t just go through the motions in these exercises, pause and squeeze your pecs at the top of the movement.
Set 2 – Bench Press – 3 Sets 15-12-10 Reps
Seeing this exercise in this workout shouldn’t come to you as a surprise. The bench press is a compound exercise and is incredibly effective in adding size to your pecs. Most people make the mistake of going too heavy on this exercise.
Make sure you don’t bounce the barbell off of your chest and you shouldn’t lock out your elbows at the top of the movement. Doing so will help you in maintaining a constant tension on your chest.
Set 3 – Incline Dumbbell Press – 2 Sets 12 Reps Third Set Drop Set 15-12 Reps
The upper chest is one of the weakest muscle groups for most people. Incline dumbbell press on a 50-degree angle with help you in optimally targeting your upper pecs. Maintain a mind-muscle connection while performing this exercise.
The last set on this exercise will be a drop set. After completing 12 reps on the first two sets, perform 15 reps on the third set and then drop the weights and go into the fourth set for 12 reps or failure without taking a rest.
Set 4 – Decline Dumbbell Fly – 3 Sets 10 Reps
For an overall development of your pecs, you need to train it from all angles. The decline dumbbell flyes target your lower pecs and are a great exercise for helping you develop the separation between your abdominal and chest.
While performing this exercise, make sure your elbows are locked at an angle. While doing the flyes, the movement should happen at the shoulder joints and the elbows should remain locked.
Set 5 – Giant Set
Plate Chest Press – 3 Sets 10 Reps
Push-Ups – 3 Sets Failure
Dips – 3 Sets Failure
You’ll be ending this workout with a giant set. Just like a superset involves you performing two back-to-back exercises, a giant includes three continuous exercises. In these last three exercises, we’ll be focusing on contracting the muscles and leaving the gym with a muscle-ripping pump.
In the plate chest press, lie down on a flat bench and hold a weight plate between your hands with your arms extended. Lower the plate to the center of your chest and return to the starting position and contract your pecs.
Your pecs should be completely fried by now and you should have a hard time performing the push-ups and dips. If the bodyweight versions of these exercises are easy, feel free to add resistance by using weights.
Which superhero in your opinion has the best chest? Let us know in the comments below. Also, be sure to follow Generation Iron on Facebook and Twitter.
9 Prisons with Impressive Workout Yards in the US and Europe
Prison is not a nice place to be but there are people serving years in there. Those who have never been there have varying perceptions about prison life. However, nothing is further from the truth; prison limits a person’s freedom a lot. Even so, there is plenty of free time in and out of the cell to do a couple of activities. Some inmates prefer reading while others just chat the day away. However, there is a group that is more concerned with their physical wellbeing. They spend most of their time working out in the prison’s gym facility. Unfortunately for some, not all prisons have a fitness center where inmates can work out. There are also luxurious prisons with better facilities than that are outside. Here are 9 Prisons with Impressive Workout Yards in the US and Europe.
Related Article:: Universities with Best Gyms In the U.S
Bastoy Prison, Norway
The Norwegian prison is considered to be one of the most luxurious in the world. Inmates in this prison live better lives than many people outside prison. However, the prison’s workout facilities are the ones that steal the show.
The facility’s gym is equipped with modern state-of-the-art workout equipment. Interested inmates are provided with training programs to help them keep fit. Despite the availability of these resources, the inmates at Bastoy are not violent compared to other prisons. Additionally, hardcore criminals are taken to a regular prison first so they can earn their place at Bastoy.
Bastrop Federal Correctional Institution, Texas
It is among the most populous prisons in the state but that does not strain its gym facilities. Inmates get to wind their boredom away using a variety of workout equipment in the facility. Additionally, prisoners are first taken through a medical exam before they take part in various activities within the prison.
Champ-Dollon Prison Switzerland
Champ-Dollon was once notorious for overcrowding and violence among inmates. However, reforms have seen the conditions in the prison improve greatly. As of now, the prison boasts of triple-occupancy and good facilities. Champ-Dollon fitness center is among the best there are with quality equipment. The gym section is also spacious to accommodate as my inmates as possible at a go.
HMP Addiewell, Scotland
This facility is more of a learning center than a prison. That explains why it has a good gym section where inmates can work out and feel fit. With a population of approximately 700 prisoners, HMP Addiewell’s programs are geared towards giving prisoners a purposeful life. Part of that plan is to provide them with world-class gym facilities.
Mahanoy State Correctional Institution, Pennsylvania
Sitting on a 222-acre piece of land, this luxurious facility is considered the best in the United States. The prison does not only offer mental health programs and rehabilitation but it also provides fitness programs. Its expansive workout area is the envy of other prisons. Most importantly, the facility houses many immigrants who take English classes as a second language.
Justice Center Leoben, Austria
Justice Center Leoben is exclusively meant for non-violent offenders. The inmates are taken through rehabilitation programs that will see them become better citizens in the future. They’re also allowed to work out during their free time using its modern gym facilities. Additionally, the inmates participate in other sporting activities. It is a place inmates who find themselves in other prisons crave to go.
Sandstone Federal Correctional Institution, Minnesota
Sandstone is one of the places in the USA where non-violent offenders are kept. The facility is everything people who find themselves on the wrong side of the law wish for. Did you know that this facility even provides inmates with dental care and prescription glasses? As if that is not enough, the prison has a well-equipped gym where inmates can work out during their leisure time. You will always find this facility among the best prisons in the world, thanks to its outstanding facilities.
Sollentuna Prison, Sweden
Sollentuna Prison’s state-of-the-art gym and private cells make it one of the most luxurious in the world. The facility also has an open kitchen where inmates can prepare their favorite meals. Additionally, the prison has a huge recreational room with a TV and a couch.
Pensacola Federal Prison Camp, Florida
Forbes magazine listed this prison among the best in 2009. Pensacola has earned its place at the top due to many facilities that are meant to make inmates comfortable. Its most notable facilities are a spacious workout yard, a library, and a softball field. Additionally, inmates are allowed to operate a blog and check their emails once in a while. The facility houses high-profile inmates and that explains why its facilities are unmatched.
Aranjuez Prison, Prison (Bonus)
The Spanish correctional facility has unique rules and traditions that are enviable by other similar facilities. It is one of the few prisons where infants are allowed to stay with their incarcerated parents for the first year. Most importantly, the prison has an impressive workout yard where inmates can do fitness exercises. The prison walls are filled with drawings of Disney characters and cribs for the kids. Parents get to experience parenthood and realize the impact of separation from their loved ones when they’re incarcerated.
Overall
Prisons are slowly turning into rehabilitation facilities rather than places of punishment. Part of that effort is equipping them with modern fitness equipment to help prisoners remain in form. Such prisons with impressive workout yards are the ideal places for bodybuilders and aspiring bodybuilders. Unfortunately, those who are incarcerated for various offenses don’t get to choose the prison they’ll be held in. However, most prisons in developed countries have such facilities and you can enjoy them for the entire time in the prison.
Violence among prisoners is the only reason such workout facilities are cast in a bad light because some inmates see fighting as an opportunity to flex their muscles. That explains why most of the facilities with good gyms house non-violent offenders. Maximum security prisons also don’t have very impressive workout spaces. Go through our shop and find out the latest workout equipment and bodybuilding products such as steroids and supplements.
5 Ways To Boost Your Pump in the Gym
Get a Muscle Pump in the Gym
As bodybuilders and fitness enthusiasts, we’re always chasing a good pump in the gym. A muscle pump is the result of blood and lactic acid rushing into your muscles. Nothing can match the satisfactory feeling of leaving the gym with a muscle ripping pump.
For beginners, and advanced people alike, getting a muscle pump isn’t as simple as it might sound. A pump is essential to bodybuilding as it first tears the muscles down by expanding them and at the same time also helps in repairing by taking nutrients through blood.
1. Pre-Workout Supplements
Supplements are a big aid in bodybuilding. Pre-workout supplements containing nitric oxide can help you in achieving a muscle tearing pump. Nitric oxide might also help in improving your workouts by delaying fatigue and decreasing muscle soreness.
Pros use pre-workout supplements not only to get a pump but also to get a laser-sharp focus and improved strength and stamina. If you feel exhausted after a couple of sets into your workout, there is no way you can achieve a pump you can write home about.
One great pre-workout to consider is National Bodybuilding Co. Stage Ready Pre-Workout which won our GI Supplement Award for Best Pre-Workout. With highly researched and clinically dosed ingredients, this pre-workout has proven results with muscle pumps, cognitive focus, and intensity. A great pre-workout can boost your training and see huge muscle growth while giving solid energy and Stage Ready Pre-Workout is a great choice.
Check out GI Supplement Awards National Bodybuilding Co. Stage Ready Pre-Workout here.
You can also check out our official review guide of the best pre-workout supplements on the market right here.
2. Advanced Training Techniques
There are possibilities you might stop experiencing a pump after you’ve been working out for some time. If you’ve been following the same training program, chances are your muscles have adapted to it.
You need to spice up your workouts using advanced training techniques like supersets, drop sets, giant sets, rest-pause sets, etc. Changing up the tempos of your reps can also be incredibly useful as it will shock your muscles.
The next time you’re squatting, take three seconds on the way down, hold and pause at the bottom for two seconds, and blast up to the starting position in a second (3-2-1). You can also experiment with the tempos, for eg, (3-3-3), (1,1,2,), etc. Apply this technique to any and every exercise and be ready to get your mind blown by the pump.
For more advanced guides to exercises like the squat – check out our Bulgarian Squat guide right here to take your workout to the next level.
3. Mind-Muscle Connection
A lack of mind-muscle connection is one of the biggest reasons people don’t get a pump in the gym. Working out isn’t about going through the motions. The mind-muscle connection can be a problem, especially for the beginners.
If you’re doing a bicep curl, you need to ‘become’ your bicep. If you’re a beginner, looking at your biceps in the mirror will help you focus on your biceps. Squeeze and contract your guns at the top of the movement with every rep.
If you’re still having problems with establishing a mind-muscle connection, asking someone to gently tap on your biceps while you perform your exercises can help you in focusing on your pythons.
For more detailed information, check out our official guide with six ways to improve your mind-muscle connection.
4. BFR Training
Blood flow restriction (BFR) training will give you a pump you’ll remember for days. In BFR training, you tie elastic bands on your target muscles while performing your exercises. Doing this will let the blood enter your muscles but will delay the exit, giving you a mean pump.
You might need to increase the number of reps and slow down the movement, giving enough time for the blood to enter your muscles. Getting used to the BFR training can take some time as you need to get the tightness of the bands right, which can take a couple of tries.
5. Take it Easy
Sometimes people deprive themselves of a pump by trying too hard. You don’t need to lift super heavy or do too many reps to achieve a muscle altering pump. Doing 10 reps with a lightweight, proper form and squeezing the life out of your muscles with every rep can get you an insane pump.
Higher volume and intensity aren’t always the answers when it comes to making progress in the gym. Bodybuilding isn’t about lifting the most weight, it’s about putting the optimal amount of tension on your muscles, so they’re forced to grow, and getting a pump in your workouts can be a good indicator for it.
Recovery is also important as well. It’s the time your muscles repair and build back stronger. Check out our guide to the top 5 recovery tips right here.
When was the last time you had an insane pump in the gym? Let us know in the comments below. Also, be sure to follow Generation Iron on Facebook and Twitter.