Chris Bumstead Attacks Back Workout With Iain Valliere
The reigning Classic Physique Olympia champion, Chris Bumstead hit a back workout with Iain Valliere.
Chris Bumstead is currently preparing for what he hopes will be his fifth consecutive Classic Physique Olympia title. As we creep closer to the show, in this post we detail Bumstead’s intense back workout with Pro Bodybuilder, Iain Valliere for a back day.
Valliere might have retired from competitive bodybuilding but will continue to train hard in the gym. During his career, Valliere found great success in recent years. In 2020, Valliere returned to the Olympia after winning the New York Pro and improved to seventh in Men’s Open. The 2021 season was successful for Valliere as well, winning back-to-back shows during the Tampa Pro and Texas Pro. This year, Valliere won gold during the Toronto Pro Supershow.
As for Bumstead, he continues to be one of the biggest stars in bodybuilding. He won his first Olympia title in 2019 and has not relinquished the title since. On his YouTube page, Bumstead shared his latest back workout during prep.
Chris Bumstead & Iain Valliere Back Workout
- Pullover Machine
- Bent-Over Rows
- Single-Arm Dumbbell Rows
- Chest Supported Rows
- Dual Cable Lat Pulldowns
- Plate Loaded Machine Low Row
- Chest Supported Dumbbell Lat Raises
Pullover Machine
The workout began with warmup sets on the pullover machine. Bumstead spoke on his back routine and how he likes to fire up the back with this exercise.
“My back is fuc*ing random. I do like two working sets. One of them is optional, like a droplet or something. If I feel good, I’ll do three but typically two working sets. Six exercises, warmup with some pullovers.”
Bent-Over Rows
Bent-over rows were next on the list. Bumstead had been performing more chest-supported exercises and decided to mix it up.
“I’ve been neglecting rows so we’re starting with that today. to going crazy heavy, just trying to control the first five or six reps and lockout on the squeeze. And focus on squeezing up into my hips and lower lats. I’m gonna do one or two sets reverse grip to hit even more lower lats.”
Chest Supported Rows
Chris Bumstead returned to chest-supported exercises with a row machine. He discussed his weight with Valliere, who admitted he is leaner than this time last year.
“I’ve plateaued for like three weeks almost…I’m getting leaner though. Until I’m like four weeks out, I’m not going to worry about my weight.”
“You’re definitely getting leaner. You’re in good shape for six weeks out,” Valliere said.
View this post on Instagram
Dual Cable Lat Pulldowns
During the next exercise, which was lat pulldowns, Bumstead joked about making the switch to Men’s Physique.
“Men’s Physique this year. Men’s Physique weight cutoffs are what my weight cutoff was last year so might as well hop into Men’s Physique this year, change it all up. I’ve been training abs for like five weeks now. Catch me in the board shorts for 2023.”
Plate Loaded Machine Low Row
“We’ve had a nice little workout. Some sh*t that’s been aching in pain for me felt pretty good today.”
Chest Supported Dumbbell Lat Raises
During the last exercise of the day, Bumstead shared that he will be putting out another video explaining his split. He has isolated back on its own day rather than doing it with biceps.
“I switched my split up a little bit. Maybe my next video, I’ll explain what my split is but I do arms after back now. So instead of doing back and bi’s, I do a complete day to focus on a back workout and have arms tomorrow. Because of that, I’ve added in rear delts to back day.”
For more news and updates, follow Generation Iron on Facebook, Twitter, and Instagram.
Ritual Essential Women’s Multivitamin Review
Everything you need to know about Ritual Essential Women’s Multivitamin
Ritual is a female-founded company that takes a transparent and straightforward approach to supplements. The founder, Kat Schneider, started the company after seeing how many synthetic ingredients and additives were in her prenatal supplements. She partnered with a team of researchers to create a supplement for women, without all the muck. The ingredients are traceable, simple, transparent, and affordable. The result was a line of supplements from protein to women’s multivitamins containing optimized ingredients that most women are otherwise missing.
Nothing can replace whole-foods, but modern farming and food production techniques mean that we cannot get the same amount of nutrition from food as we once did. If you are feeling fatigued, week, anxious, or even depressed, it could be that you lack some essential minerals or vitamins. And if you live an active lifestyle, it is even more important to give your body what it needs. If you are a woman who is new to the world of fitness and supplements, check out Stephanie Buttermore for some inspiration.
I am always looking for clean and reliable ways to supplement my diet. I thought I had it down, but recently I have been feeling pretty low on energy. Therefore, I decided to try a women’s multivitamin, and here I will review the product and my experience taking it.
Ritual Essential Multivitamin made the top 5 of our Best Women’s Product of the Year in the 2020 GI Supplement Awards!
Check out the winner and other finalists on the Supplement Awards page here.
What is it?
Ritual Essential For Women 50+ is a great multivitamin to fill in any gaps for those active females. With 8 ingredients, this works to provide foundational health with a smart design to absorb all of these nutrients effectively.
Ritual Essential Women’s Multivitamin is a multivitamin designed to provide women with nutrients and minerals that they are often lacking. The ingredient list is simple and straightforward, and it comes in small, easy to take capsules with a minty aroma.
Ingredients
Ritual have an in-house team of scientists who looked through thousands of studies to find what women commonly lack and, importantly, how the body best absorbs those nutrients. They came up with nine ingredients that are deemed to be essential for women, and put it right in the women’s multivitamin.
They are also vegan, non- GMO, gluten-free, free from harmful fillers or colorants, and peppermint scented.
The ingredients are:
- Magnesium – Support normal muscle contraction and comes from sources that are easily absorbed by the body. A lack of magnesium can leave some people feeling anxious.
- Omega-3 DHA – Sourced from microalgae making it vegan and sustainable. Omega-3 is excellent for heart health, amongst many other benefits.
- Iron – In the chelated form, which is gentle on the stomach. Iron supports red blood cell formation. Women often lack iron, especially when menstruating can cause people to feel week and moody.
- Folate – Supports DNA methylation.
- B12 – B12 deficiency is common and leads to fatigue. They use the biologically active form, which is found in our bodies, as opposed to cyanocobalamin.
- D3 – In its vegan-certified form from sustainably-harvested lichen. Vitamin D3 is essential for healthy bones.
- Boron – Helps calcium absorption and comes from food sources.
- K2 – Supports bone health and can be challenging to get from food for many people. This nutrient comes from a soy-free source.
- E – The majority of people do not get enough vitamin E. In this supplement, it is soy-free and comes from a tocopherol source.
What Ingredients Are Not included?
You may have noticed that this women’s multivitamin has very few ingredients compared to many other multivitamins in the market. According to the scientists at Ritual, less is more.
Many supplements on the market contain ingredients such as vitamin C, copper, and selenium. However, most people get enough of these nutrients from their food alone. Taking more of them isn’t necessary, and it can even be harmful. Ritual takes the approach that you should be eating a well-balanced diet first, and this multivitamin is here to fill in the gaps, which is why they tailor their products for men or women, as we need different things.
Another product they are missing is calcium. Again, most people get enough calcium in their diet, so Ritual has prioritized ingredients to help your body absorb the calcium you already consume in your diet.
How to Take
Ritual recommend two women’s multivitamin capsules taken daily with or without food. Take consistently for at least two weeks to notice any change; although some people, they may not reap the rewards for up to 4 months.
My Experience
I decided to take two supplements daily with breakfast. Ritual claim that they can be taken without food; however, food can prevent stomach reactions and boost absorption and bioavailability.
The minty flavor, clear casing, and small size make them easy to swallow, with no nasty aftertaste.
I had no adverse reactions to taking this multivitamin, such as heartburn, or an upset stomach, that I have experienced with other supplements. Ritual is a vegan, delayed-release capsule that bypasses the stomach to prevent nausea and increase the nutrients’ absorption.
I also noticed that it didn’t turn my pee yellow, which means that my body was adequately absorbing the nutrients. Bright yellow pee implies that your body is expelling a lot of the good stuff, and if that is the case, then what’s the point?
How it Made Me Feel
I have taken Ritual Women’s Multivitamin for almost four months, and overall, I feel less fatigued and more focused. I also feel less stressed and more grounded.
I even noticed that I was performing better in my workouts. If you are working to gain strength like me, then check out this article on Top 10 Things Every Woman Should Know About Strength Training. Perhaps this is because I am now receiving vitamins that I lacked, or maybe it is the B12, D, and magnesium that have been shown to boost mood.
Whatever the reason, I have felt the benefits, and therefore I will continue to take this supplement.
Will it Work for You?
This is a multivitamin and not a supplement like caffeine that will leave you feeling widely different. The effects are subtle. Whether it works for you depends on whether you lack any nutrients. However, considering it has been well-researched to provide women with what they commonly lack, there is a good chance that this supplement can hep you.
As I see it, if Ritual is in any way responsible for my better mood and lowered fatigue, it is worth taking, and it is worth you trying it.
Women’s Multivitamin Conclusion
For me, adding Ritual to my daily routine is well worth it. Unlike other multivitamins I have tried, it is easy to take and doesn’t leave me with bright yellow urine, making me feel more confident that I am giving my body what it needs, and nothing else.
It has just nine simple ingredients that have been professionally researched, giving women what they most commonly lack, and promotes the absorption of nutrients.
It is a high-quality multivitamin with a minty taste, and I would recommend that you give it a go and see how you feel. Especially if you have been feeling fatigued, stressed, anxious, or unfocused.
Let us know what you think in the comments below. Also, be sure to follow Generation Iron on Facebook, Twitter, and Instagram.
Fitness Influencer Shares 165-Pound Weight Loss Journey: “Anything Is Possible”
Aayala Catt has gained a massive following due to her incredible fitness journey.
There are different options for those who want to drop a few pounds. Some crank it up in the gym a bit while others have opted for operations, such as gastric sleeve surgery. For Aayala Catt, both options helped her complete her incredible fitness journey.
Catt recently shared a post detailing her road to losing an insane 165 pounds. Catt’s weight loss journey began with a workout plan, followed by an operation, and now Catt remains extremely active in the gym to keep weight off.
Since her transformation, Catt has turned into a fitness influencer on social media, nearing 70,000 followers on Instagram despite only having 18 posts. For Catt, her journey began in 2020 and she did not wait until her surgery to begin.
In 2020, Catt decided to undergo gastric sleeve surgery. Prior to going under the knife, she began taking on some intense bodybuilding-style workouts to drop weight. She lost 25 pounds before surgery and more fell off after thanks to a consistent diet and cardio plan. After losing 165 pounds, Catt required another surgery to remove loose skin. Amazingly enough, Catt lost so much weight that she has to begin putting more on.
Catt got all the way down to 115 pounds and wanted to get to a healthier weight. She was able to reach 165 pounds and this is where she has been able to stay.
View this post on Instagram
Aayala Catt Shares Fitness Journey
On Sept. 19, Catt took to Instagram to show off her insane fitness journey and weight loss transformation.
“Had a long journey, but having discipline and beliefs in yourself, anything is possible, it’s all in your control. I always wanted to feel good in my own body, until I made the decision to stop making excuses and work for it, so I didn’t give up this time after so many times trying,and now I can finally say I did it.
And so can you.”
View this post on Instagram
Aayala Catt’s fitness journey has inspired many people who want to lose weight. She was able to get down to her ideal weight and maintain her physique due to motivation and consistency, both in the gym and her diet plan.
For more news and updates, follow Generation Iron on Facebook, Twitter, and Instagram.
Cellucor C4 Ultimate Review For Serious Pre-Workout Performance
This pre-workout is great for delivering extreme focus and energy so you feel powerful pumps and see peak performance.
Sometimes it takes us too long to get ready for a workout. We feel sluggish, tired, exhausted after a long day at work or going through daily activities. And yes, there are those times where our bodies just won’t get off the couch, but becoming a couch potato is not an option. Pre-workout supplements are a great way to get you moving so you see those gains you want most. With ingredients to boost energy and help see growth and added gains, these products are a tasty way to get up and get moving. There are so many options of pre-workout on the market, but Cellucor C4 Ultimate is a powerful pre-workout designed to see real energy, serious pumps, and allow you to reach peak performance for the best results.
What a good pre-workout will do is give you a real boost of energy to get you up and moving while also providing focus and alertness so you stay on top of all your workouts. These supplements can also provide for muscle pumps to get your blood flowing so you see that desired growth you want most. By working to reduce fatigue, they can keep you going for longer while also enhancing recovery so you bounce back faster and with less stress. Cellucor C4 Ultimate can do this and more as you seek the most out of your peak performance.
Cellucor C4 Ultimate Highlights
Cellucor C4 Ultimate is a powerful pre-workout supplement designed to increase energy, provide powerful muscle pumps, and enhance focus for peak performance. Effective ingredients and a fully transparent label ensure you get the best for your pre-workout needs.
Cellucor is a leading sports nutrition brand creating award winning products that are quality you can trust in. With a focus on creating the best supplements for athletes everywhere matched by prompt customer service, Cellucor is on a mission to better the lives of their consumers with top tier supplements, amazing benefits and results, and quality care.
Cellucor C4 Ultimate is a great pre-workout supplement designed to help you see results and achieve peak performance so all your goals are met. This supplement will work to deliver serious energy, provide powerful pumps, enhance better muscular endurance, and offer extreme focus so you see huge gains and reach peak performance.
C4 Ultimate is clinically studied ingredients are mixed into a cutting-edge formula to only give you the best when it comes success. A fully transparent label tells you everything you deserve to know and this supplement contains no artificial flavors, dyes, or proprietary blends to ruin a great product.
C4 Ultimate Ingredients
Ultimate Energy
Caffeine Anhydrous: Works to elevate energy so you can tackle any grueling workout while boosting focus and reaction time to improve performance (1).
Theacrine: Can help you push through fatigue and enhance energy and focus for the best in terms of performance (2).
Rauwolfia vomitoria: May boost exercise performance as well as enhancing mood as an effective activator of serotonin receptors.
Ultimate Performance
CarnoSyn Beta-Alanine: Works as a buffer for pH levels to push past fatigue that may strike.
Creatine HCL: This is creatine bound to hydrochloric acid which will work towards increased bioavailability and reduce side effects (3).
Creatine Nitrate: Can improve cardiovascular performance and power output for those more grueling workouts while also improving the flow of oxygen.
Ultimate Pumps
L-Citrulline: Can boost nitric oxide while maintaining good blood flow for increased muscle pumps (4).
Citrulline Malate: May help delay the onset of fatigue to keep you working harder and for longer.
Citrulline Nitrate: Can improve vascular function and exercise performance as well as increasing the bioavailability of nitric oxide.
Ultimate Focus
Taurine: Can help with aerobic and anaerobic performance, metabolic stress, and recovery while also improving focus to stay on track (5).
N-Acetyl L-Tyrosine: May boost cognition and alertness for increased focus and may also improve mood (6).
AlphaSize A-GPC: Can enhance brain metabolism for improved focus, memory, and sports performance.
Huperzine A: Used to enhance cognition during exercise, this can improve focus, alertness, and muscle strength.
| Stim Or No Stim | Stim |
| Calories | 5 |
| Carbs | Less than 1 |
| Sugar | N/A |
| Number Of Servings | 12, 20, or 40 |
| Flavors | Icy Blue Razz, Strawberry Watermelon, Orange Mango, Sour Batch Bros, Cotton Candy |
| Best Way To Take | Take one scoop with 10-12 fl. oz. of water 20-30 minutes before training. |
Price, Flavors & Effectiveness
Cellucor C4 Ultimate is that pre-workout supplement you need most to deliver energy, pumps, muscular endurance and extreme focus to capitalize on all your gains. With 12 servings per container, 1 scoop of this powerful formula will pump you with everything you need to see peak performance and serious gains.
Pros
- Delivers energy, powerful pumps, muscular endurance, and extreme focus, among other benefits
- Effective ingredients to help see results and achieve peak performance
- A fully transparent label with no artificial dyes, flavors, or proprietary blends
- From a well-known company in Cellucor
Cons
- Low number of servings makes us wish there were more and it gets pricey with higher servings
- Flavor tastes great but may be strong for some
Price: $23.99
Check out our list of the Best Pre-Workout Supplements for more great pre-workout products!
FAQs
Can I take pre-workout instead of coffee?
Your morning coffee may not be doing it for you, so pre-workout could be a good replacement. Just be wary of the caffeine amount and and beta alanine, and be prepared for the effects of it.
Is pre-workout better than energy drinks?
This all depends on your needs, personal preference, and budget. Typically an energy drink is more expensive per serving than pre-workout, with similar contents.
Isn’t C4 for gym newbies?
Cellucor has been putting C4 out for a long time, and there are definitely a lot of pre-workout brands out there now with quality products, so you may think C4 is for those who do not know much about the gym and other brands. But, Cellucor keeps up with the times and their formula for C4 Ultimate is still top tier, so no, it is not just for gym newbies.
How We Choose
When it comes to choosing the best supplements, Generation Iron looks at everything, dissecting each piece to make sure we are giving an honest review. We look at price, flavors, effectiveness, ingredients, and more. Then, we also sample it for a time period to make sure we like it.
Overall Value
Cellucor C4 Ultimate is that powerful pre-workout supplement you need most to boost those gains. Designed to give you great energy boosts, provide for serious pumps, and ultimately lead to peak performance, this effective and cutting-edge formula delivers all those pre-workout needs to you as efficiently as possible.
Cellucor knows the needs of athletes and works hard to deliver everything athletes need to thrive. What you are really getting is a powerful pre-workout with effective ingredients, a transparent label, and a well-known company backing you. Try Cellucor C4 Ultimate today and work to each peak performance in no time.
Try Cellucor C4 Ultimate Today
Generation Iron may receive commissions on purchases made through our links. See our disclosure page for more information.
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 Cellucor and Envato
References
- McLellan, T.; Caldwell, J.; Lieberman, H. (2016). “A review of caffeine’s effects on cognitive, physical and occupational performance”. (source)
- Bello, M.; Walker, A.; McFadden, B.; Sanders, D.; et al. (2019). “The effects of TeaCrine and caffeine on endurance and cognitive performance during a simulated match in high-level soccer players”. (source)
- Franca, E.; Avelar, B.; Yoshioka, C.; Santana, J.; et al. (2015). “Creatine HCL and Creatine Monohydrate Improve Strength but Only Creatine HCL Induced Changes on Body Composition in Recreational Weightlifters”. (source)
- Gonzalez, A.; Trexler, E. (2020). “Effects of Citrulline Supplementation on Exercise Performance in Humans: A Review of the Current Literature”. (source)
- Waldron, M.; Patterson, S.; Tallent, J.; Jeffries, O. (2018). “The Effects of an Oral Taurine Dose and Supplementation Period on Endurance Exercise Performance in Humans: A Meta-Analysis”. (source)
- Coull, N.; Chrisman, B.; Watson, P.; Horsfall, R.; et al. (2016). “Tyrosine Ingestion and Its Effects on Cognitive and Physical Performance in the Heat”. (source)
Smith Machine Overhead Press with Men’s Physique Bodybuilder Zac Aynsley
Zac Anysley does partial reps on dumbbell lateral raises to use a heavier weight to explode the medial deltoids.
Zac Aynsley is an inspiring bodybuilder who turned his life around with the power of bodybuilding. Today, he’s a proud Generation Iron athlete with an incredible story about overcoming adversity and transforming his life – Anysley was featured in the Bigorexia film produced by Generation Iron. We got an exclusive shoulder workout of him performing Smith machine overhead press and dumbbell lateral raises.
As a teenager, Anysley was bullied for being underweight and weak, spending his days indoors playing video games and not eating right. This took a toll on his mental health, leading to dark thoughts and struggles with suicidal ideation. But he refused to give up on himself and found solace in weightlifting. Aynsley says, “Between 10 and 15, I had suicidal thoughts. I’d regularly climb to the top of water towers thinking, ‘Is this the day I’m going to jump?'”
Even when Zac Aynsley got a DJ gig that had him traveling around England and making a lot more money, things didn’t change much. He ate more unhealthily until a trip to a doctor turned things around. There, he learned that his internal organs weren’t healthy and had to make lifestyle changes to keep living.
That was a turning point for this athlete, who immediately registered in a gym. He also discovered Arnold Schwarzenegger and used him as an inspiration to become healthier. Zac Aynsley saw progress in a few weeks, a kickstart for an impressive career. He’s even received compliments from his hero.
“For years, I had people telling me I was worthless, but here was the Terminator telling me I looked great. It meant the world to me.”
Zac Aynsley, also called “Mr. Biceps” for his impressive peaks, is known for his hard work and sacrifice. He’s had several TV appearances, book covers, and other features. Generation Iron hooked up with him recently as he prepares to return to the bodybuilding stage. He’s been training with a mentor and 4-time Men’s Physique Olympia champion Jeremy Buendia.
In this exclusive training session, Zac Aynsley showed how he builds his impressive shoulders by doing a Smith machine overhead press. He also does dumbbell lateral raises and seated overhead presses. Learn more about how these routines can help you build boulder shoulders and get special tips for maximum gains from Zac Aynsley.
| Full Name: Zac Aynsley | ||
| Weight | Height | Date of Birth |
| 185- 195 lbs | 6’0” | 7/2/1994 |
| Division | Era | Nationality |
| Men’s Physique | 2010s | British |
Zac Ansley’s Shoulder Workout – Smith Machine Overhead Press
Smith Machine Overhead Press
Apart from excellent aesthetics, building your shoulders is a great way to strengthen your upper body. Did you know that more than a third of injuries by athletes that are sports-related happen in the upper body and that 29% of those are shoulder injuries (1)? The Smith machine overhead press helps you train your shoulders, improves your stability, corrects your posture, and prevents injury — using this machine eliminates the need for a spotter as it gives you added support.
Doing a Smith machine overhead press builds your deltoid muscles, specifically your anterior and lateral delts. This exercise also works on your triceps, giving your arms more mass. In addition, a Smith machine overhead press is a safer way to induce muscle hypertrophy in your shoulders. Finally, it can improve your ability to do a regular bench press because it keeps you stable and puts more tension on your shoulders.
Remember to keep your core tight as you press the bar overhead when doing a Smith machine overhead press. Avoid locking your elbows and do each rep slowly to maximize time under tension and protect your elbow joints.
How to do the Smith Machine Overhead Press
The Smith machine overhead press has a fixed path, which is beneficial if you need to isolate your shoulders. You need a bench and your Smith machine to add this exercise to your routine. Below is a step-by-step guide on how to do the Smith machine overhead press.
- Set up an upright bench inside the Smith machine.
- Sit on the bench and set the barbell so that it’s in line with your chest.
- Using an overhand grip, grab the bar at a slightly wider than shoulder-width distance.
- Press up slightly to lift the bar off its safety stops.
- Drop the bar to shoulder height, just below your chin. This is your starting position.
- Brace your core and push the bar upwards straight overhead till your arms are fully extended without locking out your elbows.
- Slowly lower your bar back to the starting position to complete the rep.
Benefits
The Smith machine overhead press is a great exercise that offers many benefits if incorporated into your routine. Below are some reasons why you should do this exercise.
Shoulder Growth
The Smith machine overhead press removes the need for stabilizing muscles and places the focus squarely on your shoulders. This leads to greater muscle growth and broader shoulders. With this exercise, you can build boulder shoulders to get that capped look you’ve always wanted.
Improves the Stability of Your Shoulders
Your delts help to stabilize your shoulder joint. The Smith machine overhead press builds and strengthens your deltoid muscles. This leads to more stability in the area and reduces your risk of injury.
Slightly Safer
Speaking of injuries, the Smith machine overhead press is safer than the barbell overhead press counterpart because it requires less balancing. This machine also has safety stops; you can easily re-rack the barbell if necessary.
Carryover to Exercises Like Bench Press
Smith machine overhead presses build and strengthen your shoulders and triceps. These muscles are also important when doing exercises like the bench press. Strengthening them with the Smith machine overhead press will lead to better form when doing the bench press.
Easier on the Lower Back
The Smith machine offers better support for your lower back because the Smith machine uses a fixed bar path that stabilizes your torso. This reduces the need for lower back strength to press the bar overhead.
Smith Machine Overhead Press Alternatives
Are you planning to do the Smith machine overhead press but aren’t quite sure the Smith machine will always be accessible at your gym? Then, here are some alternatives that are also great for your shoulders.
Barbell Overhead Press
The barbell overhead press is a free-weight version of the Smith machine overhead press, except it uses a barbell. This exercise also mainly targets and builds your shoulder muscles (2). It also works on your triceps and traps and increases your upper body strength. Compared to the machine version, it’ll activate your stabilizers and core.
Dumbbell Lateral Raises
Dumbbell lateral raises also isolate and target your shoulder muscles (3). To do this routine, you hold dumbbells in both hands and raise them in a plane, known as a shoulder abduction.
Resistance Band Overhead Press
Not at the gym and don’t have access to weights? You can use resistance bands to do the overhead press, too. Just secure it under a chair or connect it to an anchor and start to press.
Pike Pushups
Pike push-ups allow you to use your bodyweight to build your shoulders. This exercise also works on your triceps, pecs, and core.
The Rest of Aynsley’s Workout
Dumbbell Lateral Raise
The dumbbell lateral raise works primarily on the medial deltoids in the shoulders because, during this shoulder exercise, you lift your arms to the side. It’s considered an isolation exercise and is easy to do as you only need dumbbells. You can do this exercise at home or the gym if you find a pair of dumbbells.
The dumbbell lateral raise is a great way to build strong boulder shoulders. This helps you improve at any activity you need strong shoulders, such as pressing movements like bench press.
While using too much weight is not advised for this exercise, there is a trick for lifting more than you usually would with it. Zac Aynsley achieves this by doing partial reps since the weight is heavy and his elbows are bent. Small nuances like this can often lead to significant changes when building your shoulders.
Also, remember that more weight leads to greater tension and, thus, more muscle hypertrophy. But you must keep a neutral back and engage your core for each rep.
Seated Dumbbell Shoulder Press
View this post on Instagram
While overhead presses are great for a shoulder workout, the seated overhead press is a version that deserves a spot in your shoulder workout. This exercise allows you to lift heavy weights safely and is vital for shoulder muscle growth. You can also easily have a spotter support you like Zac Aynsley does in this video.
The seated overhead press doesn’t require as much balancing as the standing version, which allows you to focus your training more on the muscles. It emphasizes your delts, traps, triceps, and upper chest muscles. Using a dumbbell like Zac Aynsley does is great because it allows for a greater range of motion than a barbell.
Doing seated overhead presses with dumbbells trains each side of your body to fix any imbalances and makes a strong combo when combined with the machine shoulder press. Plus, research shows overhead presses are a great way to prevent shoulder injuries (4). In addition, trying different hand positions stimulates your muscles from different angles when doing the seated overhead press.
Follow us on Instagram, Facebook, and Twitter for exclusive GI bodybuilder workouts!
References
- Enger, M., Skjaker, S. A., Nordsletten, L., Pripp, A. H., Melhuus, K., Moosmayer, S., & Brox, J. I. (2019). Sports-related acute shoulder injuries in an urban population. BMJ open sport & exercise medicine, 5(1), e000551. https://doi.org/10.1136/bmjsem-2019-000551
- Coratella, G., Tornatore, G., Longo, S., Esposito, F., & Cè, E. (2022). Front vs Back and Barbell vs Machine Overhead Press: An Electromyographic Analysis and Implications For Resistance Training. Frontiers in physiology, 13, 825880. https://doi.org/10.3389/fphys.2022.825880
- Campos, Y. A. C., Vianna, J. M., Guimarães, M. P., Oliveira, J. L. D., Hernández-Mosqueira, C., da Silva, S. F., & Marchetti, P. H. (2020). Different Shoulder Exercises Affect the Activation of Deltoid Portions in Resistance-Trained Individuals. Journal of human kinetics, 75, 5–14. https://doi.org/10.2478/hukin-2020-0033
- Niederbracht, Y., Shim, A. L., Sloniger, M. A., Paternostro-Bayles, M., & Short, T. H. (2008). Effects of a shoulder injury prevention strength training program on eccentric external rotator muscle strength and glenohumeral joint imbalance in female overhead activity athletes. Journal of strength and conditioning research, 22(1), 140–145. https://doi.org/10.1519/JSC.0b013e31815f5634
Arnold Schwarzenegger Talks On Living To 100 Years Old: “I Have To Live Really Healthy”
Arnold Schwarzenegger touched on topic during an interview including longevity.
Arnold Schwarzenegger is known by many as the greatest bodybuilder of all-time. During his time off the stage, he has kept up with the happenings around the fitness world. Recently, Schwarzenegger sat down for an interview where he was able to discuss some current events, including living to be 100 years old.
Schwarzenegger built a career that has him known as the greatest bodybuilder of all-time. After coming over from Austria, Schwarzenegger caught eyes because of his insane physique and turned it into a legendary career on stage. On his way to seven Olympia titles, Arnold did great things for the sport of bodybuilding as a whole. He continues to be an influential figure in the sport.
In retirement, the 75-year-old bodybuilder continues to train in the gym. He has changed his diet and nutrition plan, which he has been open about. Schwarzenegger claims to be following a diet that is 80% vegan.
Arnold continues to be an influential voice in many was around th sport of bodybuilding and fitness as a whole.
Arnold Schwarzenegger Talks Living To 100
Arnold Schwarzenegger recent had surgery to repair nerve damage in his elbow. He shared a post explaining how he is continuing to train and working through rehab on the injury. This is just one of many health issues that the bodybuilder has endured over the course of his life.
In retirement, Schwarzenegger has fully focused on his health and talked about activity as he gets older.
“You realize between 50 and 60, it’s the knee punishment. So, I have to watch my knees. Then after 70, you say for the first time, ‘I notice myself walking less. Why am I walking less? I used to love hiking four or five miles up the steep mountain. Why am I walking less?’
Then, I realized that I got back pain when I walk a long time, I started getting cramps in my back so I started walking less so I started stretching exercises for the back.”
View this post on Instagram
Arnold continued to discuss the possibility of living to be 100 years old.
“Let’s say I’m sick at 85, I can decide, do I want to go to 90? Yeah, I can do that but I have to live really healthy. Someone else has said ’90, you can live to 100.’ You can stretch it a little bit and you can also fu*k it up big time.”
Arnold Schwarzenegger continues to focus on his health and is doing so in and out of the gym. His newsletter remains a way for fans to take advice from one of the best to ever do it.
For more news and updates, follow Generation Iron on Facebook, Twitter, and Instagram.
‘DRIVEN: The Tony Pearson Story’ Clip – How Tony Pearson Became The “Michael Jackson Of Bodybuilding”
Tony Pearson’s incredible posing routines and uncanny resemblance to Michael Jackson made him a bodybuilding sensation
In this clip, bodybuilding experts and journalists such as the late Eric The Trainer and Jerry Brainum detail the rise of Tony Pearson from young bodybuilder into the “Michael Jackson of Bodybuilding.” Due to his resemblance to the pop star and his unmatched posing routines – Tony took the world by storm. You can watch the clip above!
Tony Pearson: The Michael Jackson With Muscles
Tony Pearson is an iconic bodybuilder in the history of the sport. This much is true due to his impressive list of champion titles and how fully formed his physique came into being at such a young age.
However, for many fans of bodybuilding both hardcore and casual – he is likely best known for his viral posing routines and photoshoots. Why? Because of his incredible resemblance to the pop star Michael Jackson. Eventually, Tony Pearson was dubbed the “Michael Jackson of Bodybuilding.”
This monicker was given to Tony Pearson due to more than his looks. Tony brought an unprecedented level of originality to his posing routines. To compare this to a more modern context, Tony Pearson crafted his posing routines into dance much like Kai Greene. While many bodybuilders simply hit their mandatory poses, stomped one leg, and waved at the audience for more hype – Tony incorporated dance and acrobatics into his posing routines.
Every aspect of his posing was considered as an art form. He ensured that his poses synced elegantly with his chosen music – to create a flowing performance. Beyond originality, this served another purpose. It allowed him to bring more focused attention onto his physique – which was somewhat smaller than some of his contemporaries as the mass monster era grew into popularity.
Through manipulation and originality – Tony Pearson’s posing routines highlighted the best of his aesthetic. It allowed for him to stand out among larger bodybuilders all stomping and flexing for the top spot.
Of course, Tony Pearson’s posing routines and resemblance to Michael Jackson also brought him more media attention outside of the sport. Photoshoots and magazine cover requests came pouring in – as he was promoted by the industry and by fans as “Michael Jackson With Muscles.”
From both a competition perspective and a branding perspective – this allowed Tony Pearson to stand out from the crowd. Despite running into controversy with the bodybuilding leagues later in his career – he will forever be known in bodybuilding history for his iconic physique and his Michael Jackson monicker.
DRIVEN: The Tony Pearson Story Synopsis
Tony Pearson was once called the “Michael Jackson of Bodybuilding” due to his appearance and incredible posing routines. He became an icon that helped define professional bodybuilding in the 1980s.
Now Tony enters his final competition at the age of 63 while also recalling the harrowing child abuse that led to his inner, and ultimately outer, strength. DRIVEN shows how a person can rise above their situation and be stronger physically, mentally and spiritually… simply by picking up a weight.
How To Watch
DRIVEN: The Tony Pearson Story will be available October 6th, 2023 on all major digital platforms including Apple TV, Amazon Video, Google Play, VUDU, and Vimeo on Demand. You can pre-order the film today right here or by clicking the banner below.
Cable Leg Extension Exercise Guide — How to, Benefits, and More
Cable leg extensions add variety to your leg workout and engage the quads from a different angle.
Leg workouts are crucial, regardless of your fitness goals. However, it can be frustrating when you arrive at the gym only to find the machines you need for your leg day routine are occupied. That’s where exercises like the cable leg extension come in handy, providing a convenient alternative for targeting your quads.
Leg extensions are one of the best ways to isolate and build your quads for stronger legs (1). This exercise is usually done on a leg extension machine, but you can do it with free weights like dumbbells or kettlebells. For those on the go, resistance bands can also be useful when you aren’t close to any gyms or at home.
For this exercise guide, we’ll share how to use the cable machine for a leg extension. You can do a seated or standing variation, but we’ll look at seated cable leg extensions for this guide. We also share this routine’s benefits and other cable machine alternatives.
Technique and Muscles Worked
The cable leg extension is an isolation exercise that targets and builds the quads. It does this by extending the knees to contract them. As a result, this exercise also reinforces your knee extension, thereby improving the mobility of your lower body.
You need the cable machine, a bench, and ankle straps for a cable leg extension. Below is a step-by-step guide on how to do cable leg extension.
- Set the cable machine at shin level, then attach an ankle strap.
- Place a bench next to the machine such that you can easily fit into your ankle strap.
- Sit on the bench, wear the ankle strap, and bend your knees. This is your starting position.
- Extend your legs forward and then upwards. Pause at the top.
- Lower your leg and return to the starting position to complete the rep.
- Repeat for as many reps as you desire.
- Switch legs and then repeat steps three to six.
Benefits
Apart from the general benefits of exercising and doing resistance training, cable leg extensions have specific advantages. Below are some of the reasons why you should do this exercise.
Isolates the Quads Effectively
Focusing on your quads and other leg muscles can be hard to do with compound exercises. The cable leg extension is an isolation exercise that helps you target and work on your quads. As a result, you can get them larger and stronger.
Variety
The cable leg extension works on your quad muscles from an angle different from regular leg extensions. This is important if you have hit a plateau and your body is used to other exercises. Research shows that variety is one of the ways to break out of a plateau and prevent training monotony (2).
More Volume For the Quads
Since your quad muscles are composed of four muscles, other muscles often get fatigued before them. This limits how much volume you can use to train. Isolating your quads with cable leg extensions adds more reps to your quadriceps, leading to muscle hypertrophy.
Find & Fix Imbalances
The cable leg extension is a unilateral exercise. Since you’ll be training each leg separately, you can easily find any imbalances in strength between them. This exercise can also fix those imbalances by training your weak leg for a bit longer and heavier.
Constant Resistance
When using a cable machine, your resistance is constant throughout your range of motion. This leads to your muscles spending more time under tension. Research shows that a more extended time under tension leads to more muscle growth (3).
Cable Leg Extension Alternatives
Cable leg extensions are an excellent exercise. However, they’re not the only way to train your leg muscles using the cable machine. Below are some other fantastic leg builders that you can try out.
Cable Squats
Cable squats are an excellent alternative to the regular barbell squat. They work the same muscles while remaining back-friendly, as they won’t put all the weight on your back to compress your spine. This exercise also recruits your abs and arms, but your legs are where you’ll feel its effect.
Cable Romanian Deadlifts
Cable Romanian Deadlifts engage your posterior chain — glutes, hamstrings, and lower back. This variation is excellent for those with lower back pain since it doesn’t put too much pressure on your back as the regular Romanian deadlift.
Cable Reverse Lunges
Cable reverse lunges also work on your glutes, quads, adductors, and hamstrings. This routine is also great for your coordination and balance. Cable reverse lunges put less strain on your knees because of the backward movement.
FAQs
What does cable leg extension work?
The cable leg extension works on your legs. This exercise explicitly isolates your quads.
Are cable leg extensions effective?
Yes, cable leg extensions are an effective way to train your legs. The machine’s constant resistance to your quads helps promote muscle hypertrophy and growth.
How do you do a leg extension with cable?
You need a bench and an ankle strap attachment to do leg extensions with the cable machine. For a more detailed direction, check the guide above.
Follow us on Instagram, Facebook, and Twitter for more exercise guides!
References
- Varović, D., Žganjer, K., Vuk, S., & Schoenfeld, B. J. (2021). Drop-Set Training Elicits Differential Increases in Non-Uniform Hypertrophy of the Quadriceps in Leg Extension Exercise. Sports (Basel, Switzerland), 9(9), 119. https://doi.org/10.3390/sports9090119
- Krzysztofik, M., Wilk, M., Wojdała, G., & Gołaś, A. (2019). Maximizing Muscle Hypertrophy: A Systematic Review of Advanced Resistance Training Techniques and Methods. International journal of environmental research and public health, 16(24), 4897. https://doi.org/10.3390/ijerph16244897
- Mang, Z. A., Ducharme, J. B., Mermier, C., Kravitz, L., de Castro Magalhaes, F., & Amorim, F. (2022). Aerobic Adaptations to Resistance Training: The Role of Time under Tension. International journal of sports medicine, 43(10), 829–839. https://doi.org/10.1055/a-1664-8701
Ronnie Coleman Hits Workout With Hany Rambod, Trains Six Days A Week: “I Still Have A Ton Of Passion For It”
Bodybuilding legend Ronnie Coleman spoke on his training routine after hitting back and biceps with Hany Rambod.
Ronnie Coleman put together one of the greatest careers in the history of bodybuilding. Since his time off the stage, he has not lost that passion for training. In this post, we will detail how Ronnie Coleman recently hit back and biceps with Hany Rambod and spoke on his love for the gym.
During his career, Coleman totaled eight Olympia wins, which is tied for the most all-time with Lee Haney. He built a physique that was insanely muscular with great conditioning. The Men’s Open legend battled some other greats onstage, highlighted by his rivalry with Jay Cutler. Since retiring, Coleman has created a successful social media platform because of his combination of entertainment and interaction with fans.
Coleman did so once again during a recent video. He hit a workout with Rambod that consisted of the following:
- Machine High Rows
- Lat Pulldown
- Seated Bicep Curl Machine
- Incline Machine Bicep Curls
- Seated Dumbbell Hammer Curls
During the workout, Coleman spoke on his passion for weight training and how he has not slowed down in retirement.
Ronnie Coleman Continues To Have Great Passion
Ronnie Coleman has dealt with many injuries over the course of his career. This includes a total of 13 back surgeries, some having further complications. Despite the lengthy medical history, Coleman continues to train at a high level to keep himself in shape.
Even though he is not competing, Coleman continues to have a great passion for the gym.
“I might not be competing but I’ll definitely be giving out a few trophies here and there. Six. My goal is to enjoy myself and have as much fun as possible because training has been a hobby for me for 48 years straight. It’s what gets me out of bed every morning and makes me go to bed at night.”
View this post on Instagram
The decorated career of Ronnie Coleman is full of wins on stage and epic training sessions off stage. Coleman quickly became known for his freaky strength in the gym and it came from ability and passion.
“I still have a ton of passion for it.
Just the get up every day and train, that’s the most fun thing to do in life, training. Yeah, my hobby was for a living. They say as long as you got passion for something, you never work a day in your life.”
For more news and updates, follow Generation Iron on Facebook, Twitter, and Instagram.
