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10 Movies Which Will Motivate You to Get in Shape

10 Movies Which Will Motivate You to Get in Shape

10 Movies Which Will Motivate You to Get in Shape

Let’s be honest here for a moment, almost all of us at some point have wanted to look like a ripped actor in a movie. If you have been in this situation, rest assured, there is nothing wrong with it. One of the best returns on the two hours you invest in watching a movie can be that you come out wanting to change your physique for the better.

With the release of our documentaries such as Dorian Yates: The Original Mass Monster, Generation Iron: Natty 4 Life, and Bigorexia we started thinking about movies that motivate bodybuilders. Particularly Dorian Yates and his Blood and Guts training was obviously a huge motivational video back when it was released. You can watch our latest bodybuilding documentary releases on digital right here – but if you’re looking for even more motivation to start your transformation journey, these 10 movies can be the kick-start you’ve been waiting for.

Disclaimer: building an aesthetically appealing physique isn’t easy, you might need to watch these movies a couple of times to keep the newly ignited fire inside you, alive.

Movies Sporting Actors with Near Perfect Physiques

Pumping Iron

Pumping Iron is the gold standard of bodybuilding movies. It is a movie revolving around Arnold Schwarzenegger and his journey to winning his sixth Mr. Olympia title. If this movie doesn’t motivate you to get in shape, chances are nothing ever will.

If Pumping Iron is for the golden era of bodybuilding, Generation Iron movies follow the modern-age bodybuilders (Phil Heath, Kai Greene, etc.) and internet celebrities (Calum Von Moger, Rich Piana, etc.) as they work towards achieving their respective goals. These movies are a must watch for every bodybuilding fan.

You can watch Pumping Iron on Amazon Prime here.

300

You won’t find a single warrior in 300 to be out of shape. The crew underwent common workouts in preparation for this movie which was nothing short of insane. We’re sure you won’t be able to erase this movie off of your memory.

You can watch 300 on Amazon Prime here.

Fight Club

Fight Club has to be one of the most badass movies ever made. This movie is all about pushing your physical and mental limits. This movie becomes even more interesting when you learn these trivia.

You can watch Fight Club on Amazon Prime here.

Pain & Gain

Mark Wahlberg and Dwayne Johnson are two of the fittest people in the film industry. Both of these men come together in Pain & Gain to deliver an epic performance based on a real-life event.

You can watch Pain and Gain on Amazon Prime here.

Southpaw

Jake Gyllenhaal is in the shape of his life for his role as Billy Hope. Boxer Billy hits rock bottom after he loses his family, falls into depression and his boxing career is on the verge of ending. You’ll be equally amazed by Billy Hope’s grit and his chiseled physique.

 You can watch Southpaw on Amazon Prime here.

Rocky (Series)

Rocky is the movie that introduced Sylvester Stallone into the world of films. Only a few people know the fact Sly wrote Rocky and his condition to let this movie go into production was that he stars as the main lead. The Rocky series is as good as motivational movies get.

You can watch Rocky on Amazon Prime here.

Never Back Down (Duology)

Never Back Down is a great story about channeling one’s energy and focus into mastering an art. The Never Back Down duology will pump you up to hit the gym and get in a better shape.

You can watch Never Back Down on Amazon Prime here.

Warrior

MMA has been a lot in news lately, thanks to the notorious Conor McGregor. If you are experiencing a rise in your curuosity about mixed martial arts, Warrior is the perfect movie to watch right now.

You can watch Warrior on Amazon Prime here.

Commando

How can a list of movies with in-shape actors be complete without the Governator, Arnold Schwarzenegger? Commando is one of Arnie’s movies which will make you critic your own body and will get you in the weight room for your own good.

You can watch Commando on Amazon Prime here.

YouThor: Ragnarok

Let’s sum up this list with a superhero movie. Chris Hemsworth in his role as the demi-god Thor can challenge the aesthetics of the Greek gods. While Thor surprises us with his new hairstyle, nothing changes about his giant arms and pecs.

You can watch Thor: Ragnarok on Amazon Prime here.


Which movie would you like to see on this list? Let us know in the comments below. Also, be sure to follow Generation Iron on Facebook and Twitter.

Oleksii Novikov Wins World’s Strongest Man 2020 | Final Results

Oleksii Novikov World's Strongest Man 2020 Final Results

Breaking down the final results of the World’s Strongest Man 2020.

The final day of the World’s Strongest Man 2020 has come to a close and Oleskii Novikov has been crowned the winner. Jerry Pritchett and JF Caron were trailing in second and third place. Though at the time of this writing, while the winner has been announced, the final points and score have not been revealed. Five of the six event results have been released with the Atlas Stones event still outstanding.

Also of note is that Mark Felix attempted a new World’s Strongest Man world record in the Hercules Hold but did not succeed. Standing below.

Oleksii Novikov World's Strongest Man 2020 Final Results

2020 World’s Strongest Man Standings

At the time of this writing, though the winner has been announced – the final points have not been fully released. Below are the points standings after five of the six events were tallied.

  1. Oleksii Novikov —  40 points
  2. Jerry Pritchett —  36 points
  3. JF Caron —  34 points
  4. Tom Stoltman —  33.5 points
  5. Adam Bishop —  29 points
  6. Kevin Faires —  28 points
  7. Brian Shaw —  26.5 points
  8. Aivars Smaukstelis —  22.5 points
  9. Luke Richardson —  20.5 points

Withdrew: Graham Hicks — 1 point

Oleksii Novikov being announced winner at the World’s Strongest Man 2020 just before the trophy ceremony (above).

2020 WSM Finals Day Two Results

Hercules Hold

Strongman had to hang on to a 158.8 kilogrm (350 pound) pillars for as long as possible. Mark Felix was allowed to compete in attempt to break the World’s Strongest Man world record – but he did not succeed.

Here are the Hercules Hold results:

  1. JF Caron — 0:52.67
  2. Kevin Faires — 0:49.22
  3. Jerry Pritchett — 0:42.99
  4. Oleksii Novikov — 0:41.63
  5. Luke Richardson — 0:35.12
  6. Brian Shaw — 0:34.79
  7. Adam Bishop — 0:28.40
  8. Aivars Smaukstelis — 0:28.17
  9. Tom Stoltman — 0:21.23

Overhead Log Ladder

Strongmen raced to clean and press a series of five logs that scaled from 130 kilograms (290 pounds) up to 180 kilograms (400 pounds). This was the third of the pressing events during the World’s Strongest Man.

The qualifier round held a Dumbbell Clean and press medley. One the required groups two, three, and five to press four pairs of increasingly heavy dumbbells overhead then clean and press a single “monster dumbbell” for as many reps as possible in 75 seconds. the other groups needed to press a 150 kilogram (330.7 pound) log for the most reps.

Here are the Log Ladder results:

  1. Tom Stoltman — five Logs, 0:49.45
  2. Jerry Pritchett — five Logs, 0:51.18
  3. Oleksii Novikov — four Logs, 0:32.68
  4. Aivars Smaukstelis — four Logs, 0:41.24
  5. Kevin Faires — four Logs, 0:46.67
  6. Luke Richardson — four Logs, 1:02.12
  7. Brian Shaw — three Logs, 0:27.91
  8. Adam Bishop — three Logs, 0:37.02
  9. JF Caron — three Logs, 0:47.05

Atlas Stone Series

The second Atlas Stone event of the World’s Strongest Man 2020. The athletes will load six stones compared to the standard five for time. Though the winner has been announced, at the time of this writing the Atlas Stone results have not been revealed.

Full World’s Strongest Man 2020 Coverage

See below for a full breakdown of the entire event coverage:


*Images courtesy of World’s Strongest Man.

Romania Muscle Fest Pro 2020 Results

Arnold Classic Europe 2017 Results Generation Iron

The full results from the Romania Muscle Fest Pro 2020.

This weekend was quite the eventful one for bodybuilding and strength sports. The World’s Strongest Man 2020 has been barreling ahead with excitement the past four days. On top of that, this weekend held the Romania Muscle Fest Pro 2020 in Bucharest. This competition was yet another qualifier for the Mr. Olympia 2021.

The Romania Muscle Fest Pro is one of many competitions that have been running back to back over the past few weekends after many cancellations and postponements due to the COVID-19 pandemic. With a long draught of no pro bodybuilding competitions – it’s been a relief to see the shows continue again.

While the Olympia 2020 qualifiers have all come to a close – there are those already looking ahead to next year in the hopes of competing in a (much more normal) Olympia competition.

Many big name pro bodybuilders were in attendance at the Romania Muscle Fest Pro 2020 including Regan Grimes and Lionel Beyeke among others. And now the final results have come in for the competition. Check out the full results for the Romania Muscle Fest Pro 2020 below.

Men’s Open Bodybuilding Results

1. Regan Grimes
2. Vlad Suhoruchko
3. Theo Leguerrier
4. Mokhamed El Eman
5.  Lionel Beyeke
6. Jeff Beckham
7. Boyan Ivanov
8. Clarence De Vis
9. Tomas Tabaciar
10. Marcelo Pedro Da Cruz

 

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Men’s 212 Bodybuilding Results

1. Angel Calderon Frias 
2. Radoslav Angelov
3. Nasser Mohammed
4. Zoran  Kolevski
5. Diogo Nunes
6. Syed Ebrahim Al Hasmi

 

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Classic Physique Results

1. Peter Molnar
2. Vahid Badpei
3. Mikhail Timoshin
4. Mohammed Amin
5. Roman Khaliulin
6. Mike Sommerfield

 

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Men’s Physique Results

1. Abisai Pietersz
2. Luca Biolo
3. Wellington Rodriguez
4. Thomas Kunz
5. Maxime Parisi
6. Denis Gusev

 

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Women’s Bodybuilding Results

1. Virginia Sanchez
2. Monica Goiosa
3. Margarita Zamolova
4. Mona Poursaleh
5. Anastasia Korableva
6. Claudia Partenza

 

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Pro Figure Results

1. Julia Heerenveen
2. Anna Banks
3. Bahar Ayra
4. Veronica Gallego
5. Maria Luisa
6. Helen Zavitsanou

 

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Pro Bikini Results

1. Francesca Stoico
2. Allison Testu
3. Ester Oczella
4. Noora Mahonen
5. Ivanna Escandar Fernandez
6. Sara Fratella

 

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Women’s Physique Results

1. Caroline Alves Dos Santos
2. Oana Marinescu
3. Lenka Ferencukova
4. Jeanette Johanson
5. Modesta Halby
6. Ivana Dvorakova

Wellness Results

1. Gisele Machado
2. Maria Paulette
3. Helena Ordonez
4. Minna Pajulahti

Romania Muscle Fest Pro 2020 Scorecards

Romania Muscle Fest Pro 2020 Women's Physique scorecardRomania Muscle Fest Pro 2020 Women's Bodybuilding scorecardRomania Muscle Fest Pro 2020 Men's Open scorecardRomania Muscle Fest Pro 2020 Men's Physique scorecardRomania Muscle Fest Pro 2020 Figure scorecardRomania Muscle Fest Pro 2020 Classic Physique scorecardRomania Muscle Fest Pro 2020 Bikini scorecardRomania Muscle Fest Pro 2020 Men's 212 scorecard

These Common Fat Loss Mistakes Will Kill Your Lean Gains

fat burner weight loss bodybuilding

It’s simple to slip up and ruin your gains with everyday mistakes.

Let’s face it. Whether you’re a professional bodybuilder who just the average lay person, being in lean athletic shape is always an attractive idea. You could be inspired by your favorite superhero or just simply want to make a healthy lifestyle change and will eventually be flirting with the idea of getting into shredded condition.

In order to bring that to pass you’re going to have to shed fat and build muscle in order to look at impressive as possible. But so many individuals going about losing fat in the wrong ways, ultimately leaving them feeling defeated. While trying to burn fat and get shredded, many individuals make mistakes along the way, mistakes that end up costing them in the end. So what are the most common mistakes people make when they’re trying to get rid of fat? The list below should answer that question pretty handily.

 

fat burner weight loss bodybuilding

Thinking A Carb Is A Carb

Many people look at carbs as either the worst thing to put into your body ever or fuel utilized for getting you through a tough workout. If anything the latter makes more sense than the former.

You see, you can’t look at a carb like a carb. By that we mean that simple carbs are the ones you want to avoid more so than complex carbohydrates. Fruits and vegetables are great complex carbs that can give you fuel while white breads, white pastas, and sugary snacks can spell doom for your waistline. The only time you should be eating simple carbs is after an intense workout in order to replenish glycogen levels.

Not Eating Enough

Dieting is key to shedding fat, but you never want to go overboard. The idea is that you want to eat enough calories in the day in order to fuel the body for a hard workout at the gym. When you want to lose fat, being in a calorie deficit is a must. But dropping the calories too drastically will just slow down your metabolism and ultimately send the body into starvation mode, forcing it to hold onto fat rather than burn it.

Avoiding Fats

Fats may be calorie dense but they are a necessary part of your diet. Dietary fats live oily fish and avocado are loaded with nutrients that will have a positive effect on your physique and performance. Fats don’t make you fat, sugars and simple carbs are the culprits. If you’re cutting simple carbs then it’s great to replace those calories with healthy fats, as well as protein, which will promote greater fat loss as well as increased testosterone, another key component to muscle growth and fat burning.

Not Doing Enough High Intensity Work

It’s good to get some miles in on the treadmill, no doubting that. The hard truth is that doing steady state cardio will be great cardiovascular system, but will eat away at your muscle. Upping your training intensity, whether it’s with HIIT cardio or by performing HIIT strength training, putting in the hard in the gym is essential if you want to drop the fat and look like a shredded god.

Have you made any of these mistakes when trying to burn fat? Let us know by hitting up our comments below or head on over to our official Facebook and Twitter.


*Header image courtesy of Envato Elements.

 

5 Exercises Which Will Burn Fat Better Than Cardio

5 Exercises Which Will Burn Fat Better Than Cardio

Exercises Which Are More Effective Than Cardio

Most people get a gym membership because they want to shed weight. Losing weight is one of the most common New Year’s Resolutions. This is why there is an influx of new members in gyms around the world during that time.

Most people when they think weight loss, think about cardio. If you’re someone who doesn’t like the idea of spending time on a treadmill or don’t feel comfortable going for a walk or a run in the wild, this is the article for you.

5 Exercises Which Will Burn Fat Better Than Cardio

1. Burpees

Burpees are one of the most brutal exercises. All the exercises on this list are high-intensity exercises which will put your cardiovascular system to a test. Apart from losing weight, HIIT workouts help you in building strength and stamina.

Stand with your feet shoulder-width apart. Perform a squat and place your hands on the floor, just inside your feet. Get into the pushup position, perform a pushup and return to the starting position. Reach your arms overhead and explosively jump up in the air. Land back and repeat for reps.

2. Alternate Kettlebell Swings

The benefit of performing HIIT exercises is, you can target specific muscle groups while burning fat. Alternate kettlebell swings will work your shoulders and back while burning those extra calories.

Stand with your feet in a wider than shoulder-width stance. Hold a kettlebell between your legs in your right hand. Swing the kettlebell so its parallel to the floor and at your shoulder level. Return to the starting position and repeat with your left arm.

3. Dumbbell Farmer’s Walk

Dumbbell farmer’s walk is an incredibly effective exercise if you’re looking to build grip strength. This exercise also helps in shedding weight while sculpting your body and strengthing your stabilizers.

Dumbbell farmer’s walk has different variations you can perform. You can use farmer’s walk bars, dumbbells, kettlebells or barbells for this exercise. You can also hold the dumbbells and kettlebells overhead to make the walk intense.

4. Step Up Jumps

If you have ever performed step-ups, you would know this exercise can smoke you. The trick with step-up jumps is you need to maintain a constant intensity. You could perform the bodyweight version of step-up jumps or could add resistance by using weights.

Stand behind a flat bench of knee height and place one foot on the elevated platform. Jump up, driving through the forefoot of the elevated leg. Switch legs in the air so that you land your opposite leg on top of the platform.

5. Battle Rope Wave

Battle rope training is a staple in unconventional gyms, and there’s a good reason behind it. They’re one of the most functional pieces of equipment for high-intensity training and hardcore conditioning.

Battle rope waves can exhaust you in a couple of minutes. This exercise might look easy but will take all you have. Hold the ends of the rope at arm’s length in front of your hips with your hands shoulder-width apart. Brace your core and begin alternately raising and lowering each arm explosively.


How long are your cardio sessions? Let us know in the comments below. Also, be sure to follow Generation Iron on Facebook and Twitter.

*Header image courtesy of Envato Elements.

 

Calum Von Moger Wins The Classic Physique NPC Universe 2020

Calum Von Moger NPC Universe 2020

Calum Von Moger competes at NPC Universe 2020 and wins. Earns IFBB pro card.

For bodybuilder Calum Von Moger, the journey to becoming an IFBB Pro has been a long journey filled with hurdles and setbacks. But now, finally, Calum von Moger has entered the ranks of the IFBB with a big win at the NPC Universe 2020 in the Classic Physique division. Known for his incredible physique and often called Arnold 2.0 – this can be a huge shake up for the future of the Classic Physique division.

The Australian bodybuilder and actor previously won the WFF Mr. Universe title in 2015 and began his competitive journey in the NPC in 2016. He won the 2016 NPC Irongames Championships and later faced two serious injuries that took him off the competitive stage for some time. First a bicep tear in 2017 due to a lift gone wrong, followed by a rock climbing accident which ruptured his quadricep tendon injuring his knee. He detailed the extent of his injuries to Generation Iron after the accident.

This left Calum Von Moger off of the bodybuilding stage for quite a while. His comeback was well documented in his life story film Calum Von Moger: Unbroken. After the film’s release, he continued to show improvements and recover while he played roles in film’s like ‘Bigger’ and participated in a Gucci PreFall Campaign.

Calum Von Moger Unbroken

Then the pandemic happened. This caused many bodybuilding events to be cancelled or postponed. On top of that, gyms were closed leaving many athletes no place to train and prep for competitions.

Eventually the bodybuilding world started to learn how to move forward with bodybuilding and strength sports events in a safe manner during the pandemic. Calum Von Moger confirmed exclusively with Generation Iron he was preparing to compete at the NPC Universe November 12-14, 2020 in Charleston, South Carolina.

That takes us to today, where Calum Von Moger looked impressive in early call outs and earned a first place victory in the Classic Physique division. This earned him his pro card, bringing him into the ranks of the IFBB. Under trainer Eric DiLauro, Calum tells Generation Iron that he has been able to get his diet right and learn as much as possible about his body throughout the course of the last 4 years. Calum von Moger’s training program has kept him in the best shape possible and ready for the next level to compete on the IFBB Pro bodybuilding stage.

What kind of implications this will have for the Classic Physique division as a whole is currently unknown. But Calum Von Moger has informed us that he is intent on competing again in the near future. He is an athlete that has been known for his classic physique well before the division even existed. Von Moger was, in fact, part of a collection of athletes used as an example of what many fans wanted to see in physiques on the stage. This eventually led to the creation of the Classic Physique division as we know it.

Will we one day see Calum Von Moger as the Classic Physique Olympia champion? Only time will tell. But he is certainly a fan favorite. From what we’ve seen from Calum in years past even off the stage – we can expect him to be a true threat to the top athletes such as Chris Bumstead and Breon Ansley.

For now we’ll simply have to wait to see what his first pro show will be. Management confirms Calum will compete in 2021. Will we see him on the Olympia stage? Until then, we’ll continue to give you updates and coverage on Calum’s progress moving forward.

World’s Strongest Man 2020 Day 1 Finals Recap

World's Strongest Man 2020 Finals Day 1 Results

Breaking down the World’s Strongest Man 2020 Day 1 Finals

The day one finals for the World’s Strongest Man 2020 is finally here. After a few fits and starts, the competition went underway on Thursday – a day later than was originally planned due to inclement weather on Wednesday. This led to a much more intense schedule than originally planned. Friday was meant to be a rest day after the qualification rounds. Instead, there was no break in between.

At the end of the day, ten competitors rose up to the finals round – leading to a reset of points and a fresh start barreling towards crowning the World’s Strongest Man. It should also be noted that Graham Hicks withdrew on day one of the Finals after suffering a torn biceps.

World's Strongest Man 2020 Finals Day 1 ResultsHere are the overall standings:

2020 World’s Strongest Man Standings (After Two Events)

  1. Oleksii Novikov — 25 points
  2. Adam Bishop — 22 points
  3. JF Caron — 22 points
  4. Tom Stoltman — 21.5 points
  5. Jerry Pritchett — 19 points
  6. Brian Shaw — 17.5 points
  7. Kevin Faires — 13 points
  8. Aivars Smaukstelis — 12.5 points
  9. Luke Richardson — 9.5 points

Withdrew: Graham Hicks — 1 point


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Generation Iron Supplement Awards Pre-Workout National Bodybuilding Co.

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2020 WSM Finals Day One Results

Giant Medley

Athletes had to walk 10 meters with a 275-pound anvil, load it onto a tire, and then carry a 1,000-pound yolk, weighed down with motorcycles, for 15 meters. The time cap for the event was 75 seconds. The fastest time overall won.

  1. Adam Bishop — 22.55 seconds
  2. Oleksii Novikov — 23. 79 seconds
  3. Jerry Pritchett — 24.71 seconds
  4. Kevin Faires — 26.22 seconds
  5. Tom Stoltman — 26.61 seconds
  6. JF Caron — 26.92 seconds
  7. Brian Shaw — 27.03 seconds
  8. Luke Richardson — 36.70 seconds
  9. Aivars Smaukstelis — 34.97 seconds
  10. Graham Hicks (did not finish) — 16.19 seconds (did not finish the medley)

Partial Deadlift

In an exciting development, Oleskii Novikov set a new world record with a 1,185-pound partial deadlift. Here were the results from the event:

  1. Oleksii Novikov — 537.5 kilograms (1,185 pounds)
  2. JF Caron — 509 kilograms (1,122 pounds)
  3. Jerry Pritchett —  509 kilograms (1,122 pounds)
  4. Adam Bishop — 509 kilograms (1,122 pounds)
  5. Brian Shaw — 478.5 kilograms (1,055 pounds)
  6. Tom Stoltman — 478.5 kilograms (1,055 pounds)
  7. Kevin Faires —  437.7 kilograms (965 pounds)
  8. Luke Richardson — 397 kilograms (875 pounds)
  9. Aivars Smaukstelis — 397 kilograms (875 pounds)

Keg Toss

A series of six kegs will be lined up, each one increasing in weight from 35 pounds to 55 pounds. Athletes will rush to the kegs and toss each one up and over a 16-foot bar. The fastest time wins.

  1. Tom Stoltman – 8 kegs, 0:20.05
  2. JF Caron – 8 kegs, 0:20.31
  3. Brian Shaw – 8 kegs, 0:21.75
  4. Aivars Smaukstelis – 8 kegs, 0:24.88
  5. Oleksii Novikov – 8 kegs, 0:26.96
  6. Luke Richardson – 8 kegs, 0:27.82
  7. Adam Bishop – 8 kegs, 0:39.90
  8. Jerry Pritchett – 7 kegs, 0:39.14
  9. Kevin Faires – 6 kegs, 0:19.04

Stay tuned to Generation Iron for more updates on the finals day 2 on Sunday, November 15, 2020.


*Images courtesy of World’s Strongest Man.

Oleskii Novikov Breaks 18-Inch Deadlift World Record At World’s Strongest Man 2020

World's Strongest Man 2020 Deadlift World Record

Oleskii Novikov impresses by setting the new world record for the 18-inch deadlift at World’s Strongest Man 2020.

The SBD World’s Strongest Man Championship continued today in Bradenton, Fla. as 10 of the world’s top strongmen advanced to the final. The athletes competed in three events, including the Giants Medley, Deadlift and Keg Toss. The highlight of the day came in the Deadlift competition, where Oleksii Novikov was the strongman to beat. 

After several unsuccessful attempts by competitors including Britain’s reigning Strongman Adam Bishop (GBR), Novikov claimed the new record of 537.5 kg / 1,185 lbs., a record previously held by Tom Magee with a 535 kilograms (1,179 lb) partial deadlift from 18″ off the floor during the 1983 World’s Strongest Man competition.

World's Strongest Man 2020 Deadlift World RecordBeyond Novikov, three other athletes were given the opportunity try and break the world record. Those athletes were Adam Bishop, Jerry Pritchett, and CF Caron – who were all unable to break the record.

Here are the full results from this event:

  1. Oleksii Novikov – 537.5kg
  2. Adam Bishop – 509kg
  3. Jerry Pritchett – 509kg
  4. JF Caron – 509kg
  5. Tom Stoltman – 470kg
  6. Brian Shaw – 470kg
  7. Kevin Faires – 440kg
  8. Aivars Smaukstelis – no rep
  9. Luke Richardson – no rep
  10. Graham Hicks (withdrew)

The finals for the World’s Strongest Man 2020 are still ongoing with Oleskii Novikov now in the top standings as a favorite to win. As always, it will be an exciting battle to see who ultimately lands the top space.

The final day of the 43rd edition of World’s Strongest Man culminates tomorrow, Sunday, November 15, when a champion will be crowned. Stay tuned to Generation Iron Fitness Network for more updates as they come in for the World’s Strongest Man 2020.


*Images courtesy of World’s Strongest Man.

8 Best Triceps Exercises

Triceps Workout Bodybuilding

The Best Exercises For Building Triceps

The triceps are right behind the biceps, but sadly, they get close to the same love as the pythons. Unlike what many people think, building solid horseshoe triceps requires more than doing a few cable extensions.

Your triceps consist of three heads – outer, inner and medial. While the overhead tricep exercises work the inner (longer) head, the push/pressdowns train the outer (shorter) and medial heads. You need to maintain a balance between the exercises to ensure the overall development of your triceps.

Triceps Workout Bodybuilding

Barbell Skullcrushers

Barbell skullcrushers are one of the most effective and underutilized tricep exercises. If you’re a beginner, you should perform the exercise with a spotter. Lie down on a flat bench and grab a barbell with both your hands at shoulder-width.

Extend your arms so they are perpendicular to the floor. While keeping your elbows and upper arms locked in position, lower the bar by flexing at your elbows so the barbell is a couple of inches away from your head. Return to the starting position and repeat for the recommended reps.

Dumbbell Kickbacks

While performing the dumbbell kickbacks your upper body should be at a 60-degree angle with the floor. Grab a pair of dumbbells and get into position by lifting your shoulder slightly and pulling back your elbows.

While keeping your elbow locked in place, bring the dumbbells close to your chest. When the dumbbells are a few inches away from your pecs, push back the dumbbell until your arms are fully extended.

Rope Overhead Cable Extensions

The rope overhead cable extensions work the inner tricep head which can be a stubborn muscle for most people. Place the pully machine at waist height and maintain a full range of motion while performing the exercise.

V-Bar Cable Extensions

Performing the V-bar cable extensions instead of the straight bar can put more emphasis on your outer and medial deltoids. Many people make the mistake of leaning onto the bar while performing the lift. Doing so can recruit secondary muscles and take off tension from your triceps.

Dips

Depending on your stage, you could perform bench or parallel bar dips to bring up the volume in your triceps. You could take your gains to the next level by using additional resistance.

Single-Arm Overhead Dumbbell Extensions

The single-arm overhead dumbbell extensions can take some time to master. While performing the lift, make sure the dumbbell is close to the back of your head at the bottom of the movement and you squeeze the life out of your tris at the top of the ROM.

Close-Grip Smith Machine Bench Press

While many people do perform the close-grip barbell bench press in their tricep training, they leave a lot of gains on the table as they aren’t able to target the tris optimally. The Smith machine close-grip bench press turns the compound movement into isolation lift and keeps your pecs from coming into action.

Reverse Grip Cable Extensions

The reverse grip cable extensions excel at helping you “push-back” your triceps while you’re contracting the muscles at the bottom of the movement. Make the reverse extensions a part of your exercise arsenal if you want your tris to pop.

Header image courtesy of Envato Elements


Which is your favorite tricep exercise?

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For the Love of God, Stop Going Super Heavy on These 5 Exercises

workout bodybuiding

5 Favorite Exercises of Ego-Lifters

Look around in your gym, and you’ll surely find some egomaniacs lifting more weights than they can handle. Their incorrect form is proof of their bulging ego. Some people lift heavy to prove themselves. There are a few exercises where people go super heavy to show off.

Not only is lifting heavy on these five exercises dangerous, but they’ll also not be beneficial in adding muscle mass. Little do these people know lifting with the right form is more aesthetically appealing than overloading the machines.

workout bodybuiding

Leg Press

Leg press is how most of the ego lifters stroke their egos. Many people fully load the leg press machine with weight plates and then get someone to sit on the top of the machine while they perform half a rep, and then re-rack it.

Leg presses aren’t supposed to be done this way. Like every other exercise on this list, you need to have a full range of motion while performing leg presses. Make sure you’re not supporting your legs by pushing your knees with your arms.

Standing Calf Raises

The reason most people have a weak lower body is that there is a lot of ego-lifting involved. Most people make the mistake of lifting too heavy on the standing calf raises and overlook the importance of a complete range of motion.

While performing the calf raises imagine extending your ankles as a Ballerina stands on her toes. While you’re on the top of the movement, hold and squeeze your calves. Your calves should be on fire by the end of the exercise.

Military Overhead Presses

Shoulder overhead presses are another ego-lifter favorites. Most people use a jerking motion to lift the weights over their heads. You need to perform this exercise with military discipline and without using momentum.

The barbell should rest right above your shoulders, and you need to lock out your elbows and have the barbell over your head at the top of the movement. Many people make the mistake of pushing the bar in front and over their toes at the top of the movement rather than their heads.

Leg Extensions

Leg extensions are a quad focused isolation exercise. You’ll reap the most rewards by extending your legs completely while performing this exercise. Your legs should go above the parallel level from the ground at the top of the movement.

Many people leave money on the table by stacking up the plates on the leg extension machine and moving the weights a few centimeters. Pause and contract your quads at the top of the movement to target your quads optimally.

Shrugs

Shrugs are probably the easiest exercise you can do. All you need to do is grab the barbell or a pair of dumbbells and lift your shoulders to your ears while keeping your elbows locked out or slightly bent.

Many egoist people still manage to screw up this exercise by going too heavy and moving their necks instead of the shoulders. Do yourself a favor by lifting lighter, pulling up your shoulders to your ears and pausing at the top of the movement.


How much do you shrug, bro? Let us know in the comments below. Also, be sure to follow Generation Iron on Facebook and Twitter.

 

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