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Calum von Moger Pleads Guilty To Road Rage Incident, Explains Reason For “Excessive Reaction”

Learn from mistakes

Calum von Moger and his lawyer recently spoke on a bizarre road rage incident.

Former Mr. Universe Calum von Moger pleaded guilty to damaging property, careless driving, and carrying a prohibited weapon following a road rage incident that occurred on January 26. He recently spoke out on the reason for his “excessive reactions.”

On Monday, von Moger appeared in the Melbourne Magistrate Court to plead guilty for his actions in January. von Moger was arrested on the scene following an incident where he entered the victim’s car and stabbed their tires. The police searched the von Moger’s vehicle and found a hunting knife, brass knuckles, and a hunting knife.

Both von Moger and his lawyer spoke on the incident and the state of his mental health.

Calum von Moger Claims He Has Been A Victim Of Numerous Carjackings

Calum von Moger and his lawyer, Bernard Campigli, spoke on the reactions of the bodybuilder from that day.

“He was the victim of a number of car jackings that left him scarred and traumatised and triggered a reaction that people here wouldn’t have,” Campigli told the court.

“The (victim) quite rightly came out and confronted Mr von Moger. However, Mr von Moger was quite scared at the time. Mr von Moger was quite fearful of what the (victim) might do, so that’s why he stabbed the tyre and left the scene.”

Calum von Moger continued to explain how he feels his actions were excessive and were caused by previous incidents that he has been involved in.

 

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“that triggered a slightly excessive reaction, your honour,” von Moger said.

“I accept that Mr. von Moger can’t go around stabbing tires…He’s taken testosterone for a number of years because he doesn’t produce it naturally,” campigli said.

In May, von Moger jumped through a second-story window and suffered major injuries from the incident. He went onto check himself into a rehabilitation facility, where he was determined to get things under control. His team provided updates while he was there and even von Moger got a chance to speak on his emotions.

von Moger is a former Mr. Universe champion and earned his Pro Card in 2020. This came after recovering from a serious bicep tear that almost ended his career. The entire journey of his recovery and return to competitive bodybuilding was chronicled in the documentary feature film Calum Von Moger: Unbroken.

Calum von Moder will face a sentence hearing in November after pleading guilty on Monday.

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Jay Cutler Reveals His List of the Top 5 Bodybuilders of All Time

Jay Cutler shares his list of the best bodybuilders to ever step on stage.

Four-time Mr. Olympia champion Jay Cutler recently revealed his list of top five bodybuilders of all time. The legendary bodybuilder provided his list of all-time greats in response to an audience question in recent YouTube video.

Jay Cutler is one of the greatest bodybuilders to ever step onto a competitive stage. A four-time Mr. Olympia who has shared the stage with some of the most impressive bodybuilders ever, Cutler is uniquely qualified to speak on who he believes is the best of the best.

On a recent video posted to YouTube Jay Cutler got into the discussion about who he believes to be the top five best bodybuilders of all time. For the uninitiated the list may be a bit of wake up call. But for those in the know, you may be able to guess who adorned Cutler’s list of all time great bodybuilders. While it may not be his exhaustive list of all the possible bodybuilding candidates deserving of being called the best, it still highlights the Mount Rushmore of bodybuilding.

On his list of bodybuilders, Jay Cutler acknowledged Ronnie Coleman, Dorian Yates, and Lee Haney as some of the best of the best.

“Someone asked me who are the top five bodybuilders and why — of all time. Which, listen, I’m going to say [Ronnie] Coleman just because he put the body past whatever we thought,” said Cutler. “I think Dorian Yates because he changed the game. He definitely changed what it was all about. You have to put Lee Haney in there. That’s the third — he set the first record.”

 

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Jay Cutler would go on to list two more influential figures who dominated the game during the Golden Era of the sport. Those two bodybuilders were none other than Arnold Schwarzenegger and Sergio Oliva.

“For sure Arnold [Schwarzenegger] right. Arnold is in there 100 percent. So we have Lee Haney, Dorian Yates, Ronnie Coleman, Arnold Schwarzenegger — and there’s one more that I would say — as one of the greatest bodybuilders… I would almost have to say Sergio Oliva. Sergio was way ahead of his time and that’s why.”

Each one of these bodybuilders changed the game in some capacity and are cemented as all-time greats because of it. Some would put Jay Cutler on the shortlist of all-time great bodybuilders as well because of his own accomplishments in the game. It’s certainly a great list and hard to argue against.

What do you think of Jay Cutler and his list of top five bodybuilders of all-time?

For more news and updates, follow Generation Iron on Facebook, Twitter, and Instagram.


News and Editorial Writer at Generation Iron, Jonathan Salmon is a writer, martial arts instructor, and geek culture enthusiast. Check out his YouTube, Instagram, Twitter, Facebook, and Sound Cloud for in-depth MMA analysis.

Bodybuilder And Powerlifter Stan Efferding Deadlifts 725 Pounds For The First Time In Five Years

Deadlift

Stan Efferding continues to build his strength and showed off a huge 725-pound deadlift.

Stan Efferding has become a popular figure because of his takes and wisdom on training and diet plans. At 54 years old, Efferding has lived a healthy lifestyle and continues to build strength. In a recent video, he is seen competing a massive 725-pound deadlift during a training session.

Efferding described the lift as a “speed pull” in the video but added a laughing face next to the words in the video. He completed the lift with relative ease and it looks like he has plenty left in the tank for when he attempts his next lift. Efferding said in the post that it has been five years since he has reached these levels.

“725# Speed Pull today 🤷‍♂️
.
👞 Thank you @mad_scientist_duffin for the @bearfootshoes!!
.
📅 It’s been 5 years since I pulled 725.”

This is not Stan Efferding’s all-time PR but it is an impressive number given his age and work that he has been able to put in.

Stan Efferding’s Career On Stage

During his career, Stan Efferding built an impressive physique that brought him great success on the bodybuilding stage and in powerlifting.

He began bodybuilding in 1991 but was most successful when he returned a bit later. In 2009, Efferding earned his Pro Card following a victory at the NPC Masters, Teen & Collegiate National Championship.

In powerlifting, Efferding put up some huge numbers in competition. This overlapped during his career as a bodybuilder. At the 2011 SPF California State Championships, Stan Efferding totaled 1,010kg (2,226.6lb), which was his personal best. He lifted 387.5kg (854.3lb) on squat during the same competition. Just two years prior, he set a competition PR on bench press with a 275kg (606.3lb) triumph.

As for deadlifts, Efferding lifted 380kg (837.8lb) at the 2013 SPF March Madness Powerlifting Meet. This is ahead of his current lift but Efferding is making great strides to reaching his old strength.

Stan Efferding is a fitness star that is creating new headlines for still having elite strength and an overall knowledge of weightlifting and health.

For more news and updates, follow Generation Iron on FacebookTwitter, and Instagram.

The Dumbbell Clean And Press: Everything You Need To Know

strong man

The Explosive Full-Body Exercise for Strength and Fitness

The clean and press is an exercise that places a great demand on a range of muscles throughout the body and as a result, the exercise can effectively develop full-body strength and fitness.

There are few fitness components that are not challenged during the dumbbell clean and press which makes it an excellent exercise for those looking to improve their strength, balance, power, cardiovascular fitness, coordination, and stability.

While the exercise is more technical than other dumbbell exercises, it is certainly an exercise that is worth learning, specifically for those who aspire to increase their power and strength.

This article will review the dumbbell clean and press, highlight key muscles worked, detail clean and press technique and look at a number of benefits associated with the exerciseDumbbell Clean and Press Muscles Worked

The movements required for the clean and press place substantial demand on practically every muscle group of the body.

This section will break down the movement into two phases and highlight which muscles are specifically involved in each phase.

Dumbbell Clean:

– Quadriceps, Glutes, Hamstrings, Calves
– Spinal Erectors, Lats, Traps
– Abdominals, Lower Back
– Biceps, Triceps, Forearms (grip)

In the clean, the muscles of the lower extremities – the quads, glutes, hamstrings, and calves – must all powerfully contract to drive the dumbbells from the floor and propel them vertically.

The glutes are particularly responsible for hip extension, the quads and hamstrings control the movement around the knees while the calves control the motion of the ankles.

The spinal erectors, lats, and traps along with the abdominals and lower back all must contract in order to protect the spine and prevent spinal flexion.

If excessive spinal flexion occurs (specifically to the lumbar spine), the risk of a serious injury occurring is significantly increased (1).

Finally, the biceps, triceps, and forearms all play a role in the high pull which is where the dumbbells are aggressively pulled upwards by the arms.

Dumbbell Press:

– Deltoids, Upper Traps, Triceps
– Spinal Erectors, Lats, Traps
– Abdominals, Lower Back

The deltoids and triceps are primarily responsible for the pressing motion. The delts cause shoulder flexion whereas the triceps cause elbow extension – the two movements that are responsible for the press.

As in the clean, the spinal erectors, lats, traps, abs and lower back all play a supporting role in keeping the body upright and spine protected.

strong man
How to Perform the Dumbbell Clean and Press

As mentioned, the clean and press is a technical exercise and therefore, care should be taken when performing it.

Pay close attention to each of the following coach points to ensure that you perform each part of the movement safely and effectively.

The dumbbell clean and press can be performed either bilaterally (two-handed) or unilaterally (one-handed) with both versions having similar benefits.

The below steps detail the technique for a bilateral dumbbell clean and press:

1) Start by placing two dumbbells on the floor by your feet. Assume a stance that is slightly wider than hip-width keeping the toes turned out.

Ideally, this starting position of the clean should be the same as a deadlift, therefore, push your hips back and slightly bend the knees so that you can grab the dumbbells from the floor.

2) Before initiating the clean, drive the chest up as high as possible, squeeze between the shoulder blades and brace the core.

3) From this position, drive the heels hard into the floor and rapidly extend through the knees and hips to accelerate the dumbbells upward.

When the dumbbells reach approximately mid-thigh, perform a high pull by explosively driving the elbows high and begin to drop into a quarter squat.

4) As you dip into a quarter squat and with the dumbbells rising up towards the shoulders, shoot the elbows through to allow you to “catch” the dumbbells on the shoulders and then stand.

5) From the standing position, once again, lift the chest and contract the core muscles. Focus on contracting the shoulders and arm muscles to drive the dumbbells vertically upward.

Bring the dumbbells back down to the floor by reversing the entire movement and then repeat for the prescribed number of reps.

strong man
Dumbbell Clean and Press Benefits

This section will detail four benefits associated with regularly performing the dumbbell clean and press.

1) Unilateral Training

The dumbbell clean and press will bring about a number of unilateral benefits such as improved unilateral strength, enhanced proprioception and balancing out asymmetries.

While this exercise can effectively be performed using a barbell, asymmetries in strength and movement can be masked as the stronger side can compensate for the weaker side.

Using dumbbells however forces the arms to work independently of each other and therefore, imbalances can be identified and rectified.

Furthermore, the dumbbell variation of the clean and press allow you to work one-handed which is something that the barbell cannot offer.

Performing a unilateral clean and press will add a further challenge to the core (2) as it must contract to prevent rotation caused by the asymmetric loading.

2) Full-Body Strength

Compound exercises should be prioritized when it comes to building strength as they place the greatest amount of demand on multiple muscle groups of the body (3).

Furthermore, compound lifts tend to allow you to lift a great amount of load due to the number of muscle groups that are involved in the movement.

The greater the amount of weight that can be lifted, the greater the consequent adaptation is likely to be.

With the dumbbell clean and press, a significant amount of weight can be lifted which can lead to a substantial increase in full-body strength.

In addition, heavy cleans and press (and variations of the press), are two fundamental movements that will be of great benefit to strength, power and fitness athletes.

3) Metabolic Conditioning

As highlighted, there are many components of fitness that are challenged through the clean and press – strength, power, coordination, stability, and balance, to name a few.

Considering the muscles worked and the vast number of challenges associated with the clean and press, the exercise expends a great amount of energy.

Compare the dumbbell clean and press to a number of other dumbbell-based exercises and you will quickly find that it is one of the best exercises for energy expenditure.

For those who are looking to improve their level of conditioning, consider adding the clean and press into your conditioning workouts.

The clean and press can be performed with either light or heavy weights depending on the conditioning workout you are partaking in.

4) Training Around Injuries

Finally, the dumbbell clean and press can serve as a useful alternative to the barbell clean and press when an injury occurs to a specific limb or joint.

While the demands and application of the dumbbell clean and press are slightly different from the barbell version, they do allow you to replicate movements and timings while also placing a demand on the same muscle groups.

It can also be an effective substitute for a range of other dynamic full-body compound exercises such as the snatch and thruster.

For those who participate in strongman and function fitness, the unilateral clean and press allows you to continue to train the full body even if an injury has occurred to one arm.

strong man

Dumbbell Clean and Press Programming

The number one consideration to be made when incorporating the dumbbell clean and press into your training is your current fitness goals as these goals will dictate the number of sets and reps that you should perform.

This section will cover a number of common goals and provide a recommendation in terms of overall volume to allow you to make the most optimal progress.

If your goal is to improve your power and strength, look to complete 3-5 sets of no more than 5 reps. In addition, use heavy loads as research has indicated that heavy loads and low reps are most effective for strength and power gains (4).

For those who wish to increase the size of their muscles, the recommendation is to use moderate loads and reps. The typical volume for hypertrophy would be 3-5 sets of 6-12 reps.

While this volume is conventionally used for muscle growth, research does indicate that muscle growth does occur throughout a range of reps (low, moderate and high reps).

Finally, if you are looking to improve endurance or increase metabolic fitness, as touched on earlier, use lighter loads or incorporate the exercise into a conditioning circuit or workout.

A useful guideline for endurance is to complete 3-5 sets of 12-20 reps. With all endurance work, fatigue may quickly become a factor and therefore, it is often necessary to use lighter loads than normal.

Final Word

As demonstrated, the dumbbell clean and press is a superb full-body developing exercise that can be of benefit for attaining a variety of goals. While this is the case, technique should always be the number one priority due to the technical nature of the exercise.

Let us know what you think in the comments below. Also, be sure to follow Generation Iron on Facebook, Twitter, and Instagram. 

*Images courtesy of Envato

References

1 – Alexander, M. J. (1985-03). “Biomechanical aspects of lumbar spine injuries in athletes: a review”. Canadian Journal of Applied Sport Sciences. Journal Canadien Des Sciences Appliquees Au Sport. 10 (1): 1–20. ISSN 0700-3978. PMID 4006039.

2 – Saeterbakken, Atle Hole; Fimland, Marius Steiro (2012-05). “Muscle activity of the core during bilateral, unilateral, seated and standing resistance exercise”. European Journal of Applied Physiology. 112(5): 1671–1678. doi:10.1007/s00421-011-2141-7. ISSN 1439-6327. PMID 21877146.

3 – Paoli, Antonio; Gentil, Paulo; Moro, Tatiana; Marcolin, Giuseppe; Bianco, Antonino (December 22, 2017). “Resistance Training with Single vs. Multi-joint Exercises at Equal Total Load Volume: Effects on Body Composition, Cardiorespiratory Fitness, and Muscle Strength”. Frontiers in Physiology. 8. doi:10.3389/fphys.2017.01105. ISSN 1664-042X. PMC 5744434. PMID 29312007.

4 – Schoenfeld, Brad J.; Contreras, Bret; Vigotsky, Andrew D.; Peterson, Mark (December 1, 2016). “Differential Effects of Heavy Versus Moderate Loads on Measures of Strength and Hypertrophy in Resistance-Trained Men”. Journal of Sports Science & Medicine. 15 (4): 715–722. ISSN 1303-2968. PMC 5131226. PMID 27928218.

PNBA Derek Joe’s Physique Update as Natural Olympia Approaches

Derek Joe physique update

PNBA Derek Joe shares a recent physique update as he prepares for Natural Olympia. 

Professional Natural Bodybuilding Association (PNBA) athlete Derek Joe shared a physique update about seven weeks from Natural Olympia–the most significant natural bodybuilding competition–that takes place November 10-13, 2022, in Las Vegas, Nevada. Derek Joe was the 2021 Classic Physique Natural Olympia gold medalist. And he has a multi-media contract with Generation Iron, Iron Man Magazine, and the INBA PNBA. 

The physique update Derek Joe shared with us below was before the Team USA show, which took place September 24, 2022, in Las Vegas, Nevada.

Derek Joe physique update

Derek Joe also uploaded an update of his physique on Instagram the morning of Team USA:

 

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A post shared by Derek Lamar Joe (@djoe.hype)

Thus far, he’s had a pretty successful season, winning the Classic Physique division at Natural Universe on September 3, 2022, in Tampa, Florida.

Derek Joe’s Been Focusing Heavily on Posing 

Besides the typical cutting and bulking phases bodybuilders train for depending on the time of year, Derek Joe has been focusing heavily on posing. That’s because posing plays a crucial part in the judge’s scoring in the Classic Physique division. It’s clear Joe takes posing seriously, and it’s a vital part of his training in the Classic Physique division. Joe posted an Instagram clip of him practicing posing on Instagram on September 19, 2022. Joe’s post said:

“The last couple weeks I’ve had the opportunity to work with IFBB Pro bodybuilder and Classic Physique competitor Stanimal De Longeaux and get some critique and feedback on my poses leading into Team USA with the INBA/PNBA this coming weekend on 9/24 in Las Vegas. I’m extremely grateful for him taking the time out of his day while he’s also in prep to share his knowledge and help me continue to improve my posing skill. Since we both train at @the_dragons_lair already it’s been that much easier to link up.”

 

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Part of the reason 3x Men’s Physique champion William Long moved to the Classic Physique division after dominating Men’s Physique was because he was intrigued by the art of posing. 

Derek Joe’s Physique Update Workouts 

Although Derek Joe takes posing very seriously, his workouts are a substantial part of his natural bodybuilding success. Derek Joe’s favorite lower body exercises are squats, Romanian deadlifts, and the Bulgarian split squat. And his favorite upper body movement is hammer strength incline chest press done with cross body single arm press. 

Joe performs a six-day workout split that includes an upper body push, upper body pulls and abs, and legs

How Does the Champ Eat? 

Posing and weight training is essential for an elite Classic Physique competitor, and nutrition is critical for all bodybuilders. The correct diet makes bodybuilders’ muscles shine on stage. 

Derek Joe says he’s more flexible during the off-season with his nutrition. But generally, his diet is similar both in-season and off-season. His diet consists of lots of protein, veggies, and fruit or a complex carb–he eats more fruit during the offseason. A typical meal for Derek Joe is eight oz. salmon, two cups of rice, and one cup of spinach. 

Follow us on Instagram, Facebook, and Twitter for more updates on Natural Olympia athletes!

Ethan Suplee Shows Off Ripped Abs, Talks Excess Skin

Ethan Suplee Abs

Ethan Suplee shows off ripped abs and gets candid about excess skin.

Ethan Suplee recently showed off a physique update that featured the actor’s ripped abs. In the same update Suplee got candid about the realities of major weight loss and addressed the topic of excess skin.

At one point Ethan Suplee was one of the most recognizable figures in the film industry. With his performances in films like Remember The Titans, American History X, John Q and television turns in shows like My Name is Earl, Suplee gained quite the following. During that time Suplee was a noticeably much larger man. He would eventually gain so much weight that he tipped the scales at an enormous 530lbs.

Eventually there came a time when Ethan Suplee was committed to making a change in his lifestyle and his physique. He decided to change his diet and embrace the grind of fitness that would transform his body completely.

Gone now are the days of the 530lbs obese actor. Now Ethan Suplee is a true inspiration for anyone looking to make a change in their lives. Rather than be defeated and accept his obesity, Suplee chose to look inward for the answers as to why he became overweight in the first place. After discovering the answers he would go on to make major lifestyle changes that have seen him completely transform his physique.

Aftermath of Drastic Weight Loss

With the drastic weight loss however came another issue he needed to tackle. After dropping so much weight Ethan Suplee still had a considerable amount of excess skin on his frame. It is a common issue for those who lose a drastic amount of weight, especially for those who were once obese. In a recent post to his social media, Suplee described the realities of carrying excess skin.

Skin

Skin is the largest organ of the human body. Some of it’s functions are waterproofing the rest of our organs, it is the first line of defense against bacteria and other organisms, it acts as a cooling system via sweat, and it delivers information to us via tactile sense.
Our skin grows as we do, and yet always wants to remain elastic so that when needed, we can store more fat, and for childbearing purposes in women.
Once you’ve stored so much excess fat that your skin is stretched taut, it will grow larger to accommodate. Some women even find that if they do not return to their pre pregnancy size fast enough after giving birth, that skin around their abdomen has grown in anticipation of needing to expand from the larger set point.
There is no natural path for reducing skin. No type of diet, or cream, or fancy red light application that will get skin to grow smaller.
Autophagy has been cited by adherents of Intermittent Fasting as way to get your skin to consume itself. This is total nonsense. Your body will consume fat, then muscle, and finally as it approaches death during starvation it will begin to consume organs. Your teeth will fall out before you see a reduction in skin size via this method.

 

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A post shared by Ethan Suplee (@ethansuplee)

A True Inspiration

Ethan Suplee continues to be a true inspiration for individual who wish to change their lives. Whether that be through physical fitness to mental health and wellness, Suplee is a beacon that represents the fact that change is indeed possible. With the right mindset and work ethic anyone can push themselves to change their lives.

What do you think of Ethan Suplee and his radical transformation?

For more news and updates, follow Generation Iron on Facebook, Twitter, and Instagram.


News and Editorial Writer at Generation Iron, Jonathan Salmon is a writer, martial arts instructor, and geek culture enthusiast. Check out his YouTube, Instagram, Twitter, Facebook, and Sound Cloud for in-depth MMA analysis.

Aaron Donald Joins The Rock And Destroys One-Arm Dumbbell Row Superset On Back Day

Aaron Donald

Aaron Donald and The Rock dominated the gym when together.

The Rock is one of the biggest stars in Hollywood. He has created many box-office smashes while maintaining a massive physique that inspires many. It is only right that the best trains with the best. Aaron Donald of the Los Angeles Rams is regarded as the best defensive player in the NFL and one of the best of all-time. Recently, the two got together for a massive back day.

Donald recently became the fastest player to reach 100 career sacks in NFL history. He is a three-time NFL Defensive Player of the Year winner and has been named to eight Pro Bowls and First Team All-Pro seven times. Despite being a former football player himself, The Rock made a name for himself as one of the biggest stars in the WWE.

Following a career in professional wrestling, The Rock focused on his career on the big screen. He has been in training for his role in the upcoming DC movie Black Adam and even shows off his training t-shirt in the gym.

The Rock is no stranger to huge, pumping workouts but Aaron Donald was able to push his to different limits.

Quad Workout

The Rock And Aaron Donald Team Up For Workout, Share Super Bowl Ring

Before a grueling back workout, The Rock and Aaron Donald showed off a huge superset. Johnson shared that Donald wanted to begin the workout with this workout.

“We’re always hungry.
Never full.
🐐 @aarondonald99

20 reps
* switch arms
20 reps
* switch arms
20 reps
* switch arms
20 reps

No rest.
100 LB dumbbells.
3 sets.”

 

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A post shared by Dwayne Johnson (@therock)

The Rock played football for the University of Miami before declaring for the NFL Draft. He was not selected but went onto join the Canadian Football League.

Donald and the Rams are coming off a Super Bowl victory last season and he brought some memorabilia for The Rock to see. Donald showed up with the Lombardi Trophy and his Super Bowl ring.

 

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A post shared by Dwayne Johnson (@therock)

The Rock was part of the Super Bowl festivities as he stood on the field and opened the action with a promo. Now, he was able to have it come full circle and hold the trophy after a back workout.

For more news and updates, follow Generation Iron on FacebookTwitter, and Instagram.

Lee Haney Believes Brandon Curry Needs “More Muscle Separation” To Defeat Big Ramy At 2022 Olympia

Big Ramy Brandon Curry

Lee Haney advises Brandon Curry to focus on other areas than size to take down Big Ramy.

Lee Haney is one of the best bodybuilders of all-time and enjoyed great success over the course of his career. He knows a thing or two about winning on the Olympia stage and recently shared some advice for Brandon Curry heading into the 2022 competition.

Haney won eight Olympia titles during his career, which is tied with Ronnie Coleman for the most in history. His career spanned over the course of three decades and competed against other legendary competitors. Haney remains a strong voice in bodybuilding and has plenty of wisdom to bring.

In a recent video, Lee Haney joined Dennis James and Milos Sarcev on the Muscle and Fitness YouTube page.

Brandon Curry Arnold Classic 2022

Lee Haney Offers Advice On How To Takedown Big Ramy

As we creep closer to the 2022 Olympia, there are many who believe Big Ramy is preparing to win his third consecutive title. Brandon Curry was crowned champion in 2019 and has finished as the runner-up to Ramy each of the last two years. For Curry to dethrone the champion, he has to use different tactics.

“He’s got to be careful he doesn’t get into the size game. Nobody is going to outsize Big Ramy, you can forget that. It’s not going to happen,” Lee Haney said.

“What you have to do, and if the judge’s eyes are on that is create more muscle quality, more muscle separation. If Brandon can do this, and he gotta do it well. that’s the only way you can knock out the champion. You gotta hit them with a sledgehammer.”

Brandon Curry was victorious during the 2022 Arnold Classic back in March. This was a hard-fought competition between Curry and William Bonac, who also has a chance to finish in the top three of the Olympia.

Lee Haney highlighted Hadi Choopan and the performance he was able to put on last year.

“I tell you what, I saw Olympia last year. Hadi had the best muscle maturity on stage that day, period. I would put him up close to that. You don’t know until you see these guys standing side by side. It’s hard to tell until you see them on stage together.”

The Men’s Open division will highlight the Olympia once again but there is some new depth that will be on display. While Big Ramy is considered the favorite, it will still be interesting to see if anyone can close the gap.

For more news and updates, follow Generation Iron on FacebookTwitter, and Instagram.

How These Shoulder Workouts With Bands Improve Strength & Flexibility

resistance bands

These shoulder workouts with bands provide great exercises for at home or in the gym performance.

For those of us looking to build strength and flexibility in our shoulders, it’s important to know that shoulder workouts with bands can be just as effective as any with weights. With the right amount of resistance and proper form, you can really work your muscles to grow and never worry about doing a poor shoulder exercise. While weights can obviously increase muscle hypertrophy and allow for serious gains, when it comes to banded exercises, you will start to see some of that overall definition and improved training and performance that you want most.

Let’s take a look at some awesome shoulder workouts with bands to seriously improve all areas of our training and performance while also working towards that sculpted and toned body we all desire. Having strong shoulders are a necessity and resistance bands offer great benefits, so let’s put the two together to see some amazing gains.

Benefits Of Strong Shoulders

When it comes to potentially vulnerable joints, our shoulders are at the top of the list. It is vital to keep them strong and stable to avoid any unwanted pain and injury that can come our way. By working our shoulders effectively, we can handle anything that comes our way workout wise.

Benefits of strong shoulders include:

  • Functional and sport specific: Having strong shoulders can work for our functionality and everyday activities while also those that are more sport specific to better our respective training and performance (1).
  • Prevent injury: With weak shoulders, you run the risk of injury which can keep you out of the gym for much longer than you may like (2).
  • Boost confidence: With stronger and defined shoulders, your confidence and posture will likely improve making you feel better overall.
  • Nice aesthetic: Having those boulder shoulders can really enhance your aesthetic and make you have a body those around you will envy.

resistance bands

Reasons To Use Resistance Bands

Resistance bands can seriously enhance all areas of our growth and physical development and should not be overlooked as a piece of exercise equipment. A good quality resistance band will:

  • Build muscle: Work to increase strength and size to not only see growth and definition but also work to seriously enhance those big lifts (3).
  • Promote better range of motion: Help create a solid and stable platform for those big lifts as well as other everyday activities to better your mobility and flexibility.
  • Enhance mind-muscle connection: Focus more on form while still having resistance to better progress with your goals (4).
  • Great warm-up: A great way to add resistance while not overloading your muscles, you can get your blood flowing and your body primed for whatever workout comes your way.

Shoulder Workouts With Bands

Give these shoulder workouts with bands a try to start to see the mighty benefits of both strong shoulders and resistance bands. With these exercises, you won’t be disappointed by the results.

Front Raise

Stand on top of the band and hold each end with one hand. Raising your arms in front of you, bring them to around shoulder height before slowly lowering back to the starting position.

Lateral Raise

Standing in the middle of the band, hold each end with your palms facing inward. With a slight bend in the elbows, raise your arms to your side at about shoulder height and in a controlled motion, lower back to the starting position.

Shoulder Press

Standing with your feet on the band, grab one end of the loop and hold it at chest level. With a tight core and proper form, drive your hands over your head working to lock out your elbows. Lower back in a controlled motion to the starting position.

Reverse Fly

With your feet in the center of the band, hinge over at the waist and keep your lower back arched. Pulling the band outward, hold for a moment with a squeeze and lower back down.

Pull Apart

Standing with your feet at about shoulder width apart, the band should be horizontally in front of you. With your arms extended out in front of you and your core tight, pull the band apart and squeeze your shoulder blades together before releasing back to less tension.

Upright Row

With your feet in the middle of the band, pull the band towards your face, keeping your elbows high. While maintaining good posture all the way through, hold at the top before lowering back down.

Featured Resistance Band

Angles90 Resistance Bands

Angles90 Resistance Bands

These highly resistible and perfectly transportable resistance bands from Angles90 are perfect for all of your workout needs. With the ability to work out your whole upper body with less joint stress, you will enhance muscle development and work to see that desired physique. Angles90 comes with two bands, 20 lbs. and 40 lbs., and four carabiners. The length is adjusted through the handles for convenience to ensure an effective workout with no hassle. Whether at home or on the go, you can see great growth and development with the help of Angles90 resistance bands.

Price: $24.90

Shop Angles90 Here

Check out our individual review for Angles90 Resistance Bands here!


Check out our list of the Best Resistance Bands for seriously effective fitness products!


Wrap Up

We all should consider performing shoulder workouts with bands to enhance our overall training, performance, and physical health. The benefits of strong shoulders on top of the many benefits that resistance bands can do can greatly affect our gains for the better and it would be a shame to totally neglect them. Whether we are looking for improved strength and performance for sport specific movements or just working towards a more solid functional lifestyle, these shoulder workouts with bands offer great access to unlock everything we need for those at home or in the gym goals. Give these banded exercises a try and see what they can do for your gains today because the results will not lie.

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 Angles90 and Envato

References

  1. Williams, Martin R. Jr.; Hendricks, Dustin S.; Dannen, Michael J.; Arnold, Andrea M.; Lawrence, Michael A. (2020). “Activity of Shoulder Stabilizers and Prime Movers During an Unstable Overhead Press”. (source)
  2. Wilk, Kevin E.; Padraic, Obma; Simpson II, Charles D.; Cain, E. L.; et al. (2009). “Shoulder Injuries in the Overhead Athlete”. (source)
  3. Dayne, Andrea; McBride, Jeffrey M.; Haines, Tracie L.; Larkin, Tony R.; et al. (2010). “Effect Of Elastic Band Resistance Training During Simulated Microgravity On Neuromuscular Function”. (source)
  4. Bergquist, Ronny; Iversen, Vegardn M.; Mork, Paul J.; Fimland, Marius S. (2018). “Muscle Activity in Upper-Body Single-Joint Resistance Exercises with Elastic Resistance Bands vs. Free Weights”. (source)

7 AM vs 7 PM: What Your Workout Says About You

workout

7 am vs 7 pm: which is the preferred time to workout?

There are two types of people in this world. Early birds and night owls. Two distinct types of people, and their internal clocks affect their daily lives. I myself am I night owl, and have to drum up enough discipline to not let my mind completely wander and watch movies til 4am. Other people are in bed by 9pm and up at 5am.

I’ve personally never understood the whole worshiping of the early bird, but the old adage the early bird gets the worm does hold some weight.

People like Mark Wahlberg or Mike O’Hearn that get up at 3am are absolute weirdos. Ya, you’re up super early, but you went to bed at 7? I bet you’re a ton of fun…

Being a night owl is like being a pot head. It’s easy to go with the, “they’re lazy and never get anything done” cliché. Nowadays some of the most successful people are potheads. Seth Rogen, Joe Rogan, Brad Pitt, Eddie Murphy, all your favourite pro athletes, and the list goes on.

You can be a person that stays up all night pondering non sense, watching too many Alex Jones videos, and not getting anything done. This decision sabotages your next day to because it forces you to either sleep in late or run off less rest than you need. That definitely is an option and a lot of people do that.

Or, you can be someone who likes to work in the silence and seclusion the night sky provides. My point is, the early bird or the night owl doesn’t really matter. The move is to figure out what times your body and mind work best, and go from there. That being said, let’s see what your workout time says about you.

7am: Early Bird

This person’s a try hard. They’re getting up before their alarm goes off, watching some David Goggins, and running through a wall. They’re determined to make the day. Their feet hit the floor and the devil runs. The coffees ready, the outfit laid out the night before, and they’ve already done a morning mediation and read 100 pages from some super intense book. They go to bed at the same time every night, and rise at the same time every morning. Revolutions.

They sip their coffee and lemon infused water on the way to the gym, and listen to an audio book or in depth podcast. They arrive at the gym ready to conquer. They’re probably fasted and working out on an empty stomach because why not? This person’s a machine, and machines don’t need food.

They do a quick jog, followed by hitting the weights. Super sets of course, lot of reps, really getting the pump and heart rate going. They finish with some core and probably more cardio because why not. They may even ride their bike home or to work. This person gets ahead of the day. They eat the frog. They arrive places early and are ready for anything.

They’re a low carb, low sugar person, but likely high caffeine. They even plan their cheat meals (meals not days) and stick to it. Amazing. Most likely they’ve suffered some intense emotional damage or loss by something in their past and refuse to give in and ever be a loser ever again. Stay hard!!

7pm: Night Owl

This person plays with fire. They’re living dangerously. They finish their normal work day, and expect to muster up enough energy/pre workout high to leave their house again and crush weights at their local pump palace. 7pm turns to 8pm turns to 9pm and before you know it, you’re making Pillsbury cookies and firing up Netflix. This can and has happened…… trust me I know.

Going to the gym anytime past 7 pretty much guarantees you’ll be up all night. The combination of pre workout and endorphins adds a few hours of jitters and energy that you won’t be able to defeat, and get to sleep. 7pm is the last window to get a workout in before sabotaging your night. It’s a good time to go to the gym because the after work rush has left, but there’s still a solid amount of talent in the gym for motivation. And by talent, I mean chicks wearing Lulu’s and Gym Shark gear. Every day is leg day if you’re a gym girl.

I personally love the 7pm workout because it gives me time to eat and digest food all day, so my workouts are much better because I have more strength and energy behind them. I don’t mentally wake up for the first 2 hours I’m awake, (not a coffee guy) so anytime I’ve tried to work out in the morning, the workouts have been absolute dog shit. If you avoid the pitfalls of bailing on the 7pm workout, it can really be the crowning achievement of a day well lived.

If you eat like shit all day, do a physical job, and expect to rip yourself off the couch once you’re comfortable at home, it probably won’t happen for you. Once again, matching your workout with your lifestyle and preferences is huge. The 7pm workout is something I look forward to all day. I like to get as much of my shit done during the day as possible, and have that time to myself at night. It’s my form of meditation.

After my 7pm workout, I come home to shower, eat, and enjoy whatever videos or movies I want before bed because I’ve earned it. All my productive shit for the day is done and I capped it off with a great workout. Day well lived. That being said, I wrote this article after a 7pm workout because I did other stuff during the day. The gym can be a great buffer and mental release. It works as a reset that can make things clearer. You come back invigorated and raring to get one more thing done off your daily checklist before landing the plane.

At the end of the day, find what works for you and do it. For more news and updates, follow Generation Iron on Facebook, Twitter, and Instagram.


You can follow Jake Brennan on Instagram.

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