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HERCULES FULL BODY WORKOUT: HOW IT BENEFITS BEGINNERS

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Generation IronGet a Herculean ripped frame.

When seeking to sculpt the ultimate form we’re all in a rush to gin perfection. But just like constructing a building we all need to build a sturdy foundation. Starting from the bottom up will ensure that you don’t burn yourself out too fast too soon. The best way to lay down the proper building blocks is by doing full body training. Like Steve Reeves and many other classic bodybuilders, full body workouts were once regarded as the way to go in achieving a shredded physique. Full body workouts can make a beginner great and fine tune a veteran’s training regimen.

After already training for a decent amount of time and becoming overall more athletically built there’s a tendency to train specific body parts on set days in order to sculpt each muscle group one at a time. While this works well for more advanced gym rats, for the beginner it could prove to be a daunting task. By doing a total body workout three times a week a beginner can build the foundations for overall conditioning.

Since you’ll be working multiple muscle groups during the workout, your muscles are more likely to remain fresher as opposed to isolating a particular muscle group for the day. This method is beneficial for beginners as this will help them gain size and build muscle mass. Too many beginners focus on one particular muscle group at a time, something their body isn’t used to. This can cause injuries and imbalances. The full body workout plan allows to target multiple muscle groups throughout the entire body. This is the chance to learn exercises for all the different muscle groups in the body. This is the time to focus on form and technique for each exercise. Eventually, once the body begins to mature and grow used to rigorous exercise, days can be devoted to build specific parts of the body.

Take for instance The Hercules training regimen. Its a total body workout designed to be done three days a week. Below is a detailed routine for beginners and the advanced alike.


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Monday

Dumbbell bench: presses 3 sets, 10 reps
Seated dumbbell: presses 2 sets, 10 reps
Wide-grip chins: 3 sets, 10 reps
Leg presses: 3 sets, 10 reps
Glute/ham raises: 3 sets, 15 reps

Wednesday

Flat-bench flyes: 3 sets, 10 reps
Bent-over rows: 3 sets, 10 reps
Squats: 3 sets, 10 reps
Leg extensions: 3 sets, 12 reps
EZ-curl-bar curls: 2 sets, 15 reps
Dips: 1 set, 15-20 reps

Friday

Incline dumbbell: presses 3 sets, 10 reps
Cable rows: 3 sets, 10 reps
Stiff-legged deadlifts: 4 sets, 8 reps
Dumbbell lunges: 2 sets, 15 reps
Standing calf raises: 3 sets, 20-25 reps

Cardio and stretches can be thrown in on your days off as you see fit. Give it a go and you just may get the results you’ve been seeking.
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So if you are just getting started in the gym and want start building up to a kick ass physique – try giving the full body workout a try. You really can’t go wrong with a training system that the classic legends have used to reach ultimate bodybuilding victory.

Are you a fan of classic full body workouts? Let us know in the comments below or follow us on Facebook and Twitter and sound off.

THE HUNTED: NY TRIES TO TAKE DOWN SUPPLEMENT INDUSTRY

Generation Iron Supplement Industry

Generation Iron Supplement Industry

APHA, NPA and Others Question Validity of Science Involved in AG’s Testing and Call for Release of Specifics of DNA Bar Coding Study

supplements

As an update to the piece, Rick Collins advised us that he has received information that independent third-party lab testing (using the proper method) confirms that Walmart’s ginseng meets label claims for the ginseng extract.  “If true,” Rick said, “the A.G. will have some explaining to do.”  Original story follows…

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Earlier this month, New York Attorney General Eric Schneiderman made headlines throughout New York – and nationwide – as he called for dietary supplements at four major retailers to be removed from store shelves. With his claims and accusations that retailers Target, Walmart, Walgreens and GNC were selling “fraudulent and potentially dangerous” herbal supplements, his office demanded that they be taken off store shelves and banned, leading to a public frenzy about the safety of dietary supplements. Newspapers and broadcast outlets throughout the country began once again fueling the public’s growing mistrust of the supplement industry, with the story breaking in the credible New York Timesnoting how the Attorney General’s “tests” found his sample of store brand dietary supplements sold at these popular retail chains to contain “little more than cheap fillers like powdered rice, asparagus and houseplants, and in some cases substances that could be dangerous to those with allergies.”

As all sensationalistic news reports typically do, the story of these allegedly “fraudulent and dangerous dietary supplements” spread like wildfire. Attorney General Schneiderman made headlines and got his much-anticipated publicity. Consumers once again were frightened – and angry (there’s already initial talk of class action lawsuits against the retailers.) The supplement industry was once again put on the defensive. And, on February 11th – just over a week after Schneiderman’s office released their report of their test results and called for the retailers to pull the products from store shelves – the AG’s office issued subpoenas to Target, Walmart, Walgreens and GNC “demanding that they provide evidence for a variety of health claims printed on the labels of the dietary supplements sold in their New York stores.”

There are many problems with how this most recent attack on the dietary supplement industry played out in New York. But the biggest problem? As has been noted by leading regulatory agencies and top supplement industry professionals, the supposed testing of these dietary supplements – using DNA bar coding — wasn’t the right, or a valid, type of test for these products, most of which contained extracts (industry professionals have noted that “with rare exception, DNA bar coding is not an appropriate technology for testing the identity of ingredients in extracts”). In fact, although the FDA did not specifically question the New York investigation, the agency did say (as published in this week’s issue of “The Tan Sheet”) that “the FDA does not currently use DNA sequencing for dietary supplement ingredient verification, but is actively working toward developing validated methods for plant identification for use by both industry and the agency.”

Generation Iron Pills FaceSince the release of the AG’s “findings” surrounding dietary supplements, organizations such as AHPA, NPA , AHP and other industry trade groups — as well as the retailers themselves — have issued responses – not only directly reaching out to the AG’s office to question the science behind the use of this testing methodology and the validity of the results, but asking for transparency. In the days and weeks after the initial release of the testing results and his call for the removal of these products from store shelves, Schneiderman’s office has been silent on the subject – not responding to requests from industry professionals to release the data from the DNA bar coding study and letting the public (and industry professionals) see the scientific data behind his claims. It’s hard for the industry and retailers to defend their products with specifics when no specifics, and no direct test results, have been provided. And with so many industry professionals and scientists questioning the validity of DNA testing in products containing extracts such as the ones tested (it’s been noted that DNA doesn’t often make it through the extraction process), the entire scientific methodology that was the basis of this major attack on the supplement industry just doesn’t seem to make sense – not only to those of us in the industry, but to consumers as a whole, who are now more confused (and perhaps more mistrusting) than ever.

The supplement industry is already in the midst of turbulent times, with an increased focus on regulatory guidelines for dietary supplements and an intense emphasis on issues such as GMP compliance. Unfortunately, the recent actions of the New York Attorney General and the release of unfounded and unsubstantiated test results have not only resulted in widespread misperceptions about dietary supplements, but have contributed to growing public mistrust of the supplement industry. Even more importantly, by focusing on the wrong type of technology for the testing and regulation of dietary supplements, it’s taking the emphasis off of the right type of testing and GMP compliance that should be in place to continue to ensure the safety and efficacy of all dietary supplements.

Unlike DNA bar coding, the use of scientifically valid identity testing is something that everyone in the dietary supplement industry today is in favor of, as we continue to make supplements such valuable, safe – and effective — products for so many individuals.

For more information about the New York Attorney General’s recent action and its impact on the dietary supplement industry, or to discuss the latest issues surrounding dietary supplements GMP compliance, FDA inspections and other regulatory issues, call us at 516-294-0300.
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This article was originally posted on the supplement counsel website.

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To read the New York Times article about the New York Attorney General’s actions:

http://well.blogs.nytimes.com/2015/02/03/new-york-attorney-general-targets-supplements-at-major-retailers/

To read responses from the supplement industry surrounding the Attorney General’s actions:

http://www.herbal-ahp.org/documents/newsroom/AHP%20Response%20to%20NY%20AG%202.6.15.pdf

http://cqrcengage.com/nnfa/app/write-a-letter?1&engagementId=77689

RONNIE COLEMAN GROOMS PROTEGE FOR ARNOLD CLASSIC

generation iron

generation ironRonnie looks to the future while turning back the clock.

Ronnie Coleman has been causing some renewed buzz as of late. The eight time Mr. Olympia has taken to Instagram to issue a challenge to former rival Jay Cutler not too long ago and since then has been active in showing his progress. Many people have written it off as jab made in good humor, but it seems like the former champ is taking his training seriously.

Earlier today Coleman posted a picture with himself and protege Cory Mathews on Instagram. Coleman has been training Mathews for some time now and is grooming the 212 competitor to be the next all time greatest bodybuilder. As the 2015 Arnold Classic draws near, Coleman is getting Mathews into fighting form and from the looks of things the former champ is benefiting from the experience himself.

Just finished a back, biceps and triceps workout at the Muscle and Strength training center in Columbia South Carolina. @corymathewsifbb is about 3 weeks out from his first Arnold Classic. I’m trying my best to hang in there with the young fellow. Being an old man with total hip replacement 5 months ago I did manage to do 8 reps on the T-bar row with 7 plates. This is something I haven’t done for at least 3 years, if I keep this up I’ll for sure be back to my old training form and this will for sure have me ready for my 2016 showdown at the Mr O with Jay. I just gotta get healthy so I can get back to throwing around some heavy weight, #yeahbuddy #lightweightbaby #aintnothingbutapeanut. Oh yeah it ain’t over M/F

A photo posted by Ronnie Coleman (@ronniecoleman8) on


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Both Coleman and Mathews are looking in tremendous condition. The former Olympia champ should be commended for getting back into such great shape especially after his recent hip surgery. If Ronnie keeps this up we probably really could see the man back on stage again.

What do you think of Ronnie Coleman and Cory Mathews’ progress? Let us know in the comments below and be sure to follow Generation Iron on Facebook and Twitter.

 

Related Articles:

Could Prime Ronnie Coleman Have Beaten Phil Heath?

Creating a Monster: The Discovery of Ronnie Coleman

Ronnie Coleman Admits: “Flex Wheeler is the only reason I won Mr. Olympia”

DEXTER JACKSON 3 WEEKS OUT FROM THE ARNOLD CLASSIC

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generation ironThe Blade is looking massive just weeks out from the 2015 competition.

Dexter Jackson is a true pioneer of the sport, a former Mr. Olympia champion and the definition of symmetry coupled with massive muscle. The man has been an inspiration to many bodybuilders, competitors and fans alike, and is still striving hard to break records even at the tail end of his career. The man is a tireless workhorse with a fire for competition that is still burning bright.

With three weeks left until the 2015 Arnold Classic, Dexter decided to take to Instagram with a bit of a progress pic. Dexter himself says he usually doesn’t post progress pics, but it seems as if the man is confident in his chances for making history and breaking the record he shares with Flex Wheeler for the most Arnold Classic wins at four. By the looks of things it seems like the former Olympia champ is well on his way to setting the record.


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Dexter also filmed some exclusive footage with Muscular Development six weeks out from the competition. Watch as The Blade completes a punishing shoulder routine at the mecca.

http://www.youtube.com/watch?v=xUHkxxVP96s

So what do you guys think? Does Dexter have the tools to win the 2015 Arnold Classic? Let us know in the comments below and be sure to follow Generation Iron on Facebook and Twitter.

 

Related Articles:

Dexter Jackson’s Last Stand?

10 Muscle Movies We Wish Existed

SCIENCE DISPROVES THESE 5 COMMON MEAT MYTHS

generation iron Meat Myths

generation iron Meat Myths

Red meat might deserve the green light.

Protein is very important to bodybuilding. This we know. In order to get protein, the most common philosophy is to eat animal products – fish, poultry, and yes – meat. Throughout the years red meat has gotten a bad rap. It is often considered to be an unhealthy option and avoided at all costs. Some people even make arguments that we are not designed to eat meat of any kind.

The guys over at Business Insider put together a great little video to clear the air – and help calm the seas of panic about red meat. The truth is that red meat can be a great food to eat (especially for bodybuilders) as long as you are smart about the consumption.

In order to help set the facts straight – Business Insider listed the top five myths about meat and debunked them using science. You can watch that video here. But if you don’t have time to watch a video – we’ve broken it down for you.

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Myth #1: Meat Causes Cancer

This is a very bold statement – and definitely one that induces panic amongst many people hesitant about the qualities of red meat. It’s true, overcooked meat may contain unhealthy compounds (like many other overcooked foods) but this can be easily avoided. All you have to do is be extra careful when cooking meat. Make sure it doesn’t burn and if it does, cut off the burnt parts. As a whole, there is very little evidence that links the consumption of meat to cancer. So don’t sweat it.

Myth #2: Meat Rots in Your Colon

Here’s another random one that can cause a lot of fear. Some people claim that meat just sits in your colon – rotting away and causing damage to you body. There is no scientific proof that this is true. Meat gets broken down in the stomach and small intestine – the rest gets absorbed into your bloodstream. Plant fiber is the only thing that sits in the colon. (And that’s supposed to happen).

Myth #3: Meat Causes Heart Disease

This is a myth that seems a little less crazy. The link between meat and heart disease has been widely discussed for some time now. But the truth is that meat has been consumed for millions of years before these heart diseases existed. Studies prove no link between the two.

What causes this misconception is that the consumption of processed meats, not red meats, can be associated with higher incidence of CHD and diabetes. The problem is that people put a blanket over that statement and apply it to red meat. Just pay attention to what kind of meat you are buying and you should be okay.

Myth #4: Meat Makes you Fat

Yes, meat is high in fat and calories. However – being as it is a great source of protein (as we all know so well) it also increases metabolism and can promote weight loss. Therefore, eating moderate levels of high quality meat can make it easier to lose weight.

This doesn’t necessarily mean you will lose weight – but proves that meat isn’t the big ball of fat that everyone makes it out to be. Make sure the meat you consume is lean and you should be A-okay.

Myth #5: Meat Damages the Body

Some people think protein in meat damages bone and kidneys. While short term studies have proven to lead to calcium loss – long term studies prove the opposite. High protein diet improves bone density. Furthermore, there is no proof of weakening kidneys. This is only proven in people with preexisting kidney problems. So the point is moot.

 

So fear not fellow bodybuilders! All of the huffing and puffing in the media and the mainstream is for nothing. Meat can still continue to be a great source of protein in your bodybuilding diet.

Still have your doubts? Hit us up in the comments section below and voice any other myths you might want busted. You can also follow us on Facebook and Twitter too!

 

Photo courtesy of Alpha at Flickr.

BRANCH WARREN: UNCHAINED AND FEARLESS

Watch Branch Warren tell you how to prepare for the stage.

In this previously unreleased footage from the cutting room floor of Generation Iron, Branch Warren gives expert advice on how to prepare for the stage. Does fear play a real role in the moments before a competition? Branch reveals all in this exclusive interview. Check it out above.

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Make sure to subscribe to our Youtube channel so you can get immediate updates on all of our latest and greatest videos. You can also catch up with everything we’ve published by visiting the Episodes tab right here on our website. Stay pumped.

SHAWN RHODEN TRAINING LEGS AT THE MECCA

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generation ironFlexatron is putting in the hard work.

Shawn Rhoden is a consummate gentleman, an accomplish athlete, and a bodybuilder that has seen his star rise through years of hard work. The man has put in the time, effort, and sacrifice, the qualities any true champion should have. Already two months into 2015, the Olympia hopeful has already been making some great gains in the off season, making the improvements necessary to challenge for the crown later this year.

Shawn recently went to the mecca of bodybuilding to try and maximize his gains and get his body bulked up to compete with the other top dogs in the open weight division. Shawn’s leg training routine is sure to put his fellow competitors on edge.

http://www.youtube.com/watch?v=xy_FIgo3KSs


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Will Rhoden make the adjustments he needs to be crowned the Mr. Olympia champion? Let us know what you think in the comments below and be sure to follow Generation Iron on Facebook and Twitter.

GI WORKOUT SONG OF THE WEEK 2/16

generation iron

generation ironThis song will get you ready to destroy your workout in the gym.

Winter trudges on and it seems like the temperature is colder than ever, at least on the east coast. Bitter cold winds and frigid air is making the very idea of setting foot outside seem like a battle. No one’s gonna blame you for being cold, it’s record breaking lows here on the east coast. But that’s as far as the sympathy goes. If you let the cold stop you from getting into the gym then you should just give up on lifting altogether. Don’t let the weather beat you and keep you from your gains. We have a song that will give you the push you need to get you on the move and into the gym where you belong.

This song will get you fired up to get all the gains you seek. Burn fat and pack on muscle with this track from Hatebreed. “Destroy Everything” is a high intensity track off the popular groups album Supremacy.
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This Week’s Pick

Song: Destroy Everything
Artist: Hatebreed
Album: Supremacy


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Crank up some Hatebreed and hit the iron hard. You’ve got no time to be lazy. Get those gains!

Check back next week for the GI song of the week and be sure to follow us on Facebook and Twitter.

How To Train For Your Body Type

Generation Iron Body Type Training
Strength Wars Movie

Finding it hard to gain muscle? You might be training for the wrong body type.

A lot of people who start out with bodybuilding just jump right into it. Lift a lot of weights right? The more weight you lift the more muscle you’ll gain… right? Well it’s really not that simple – obviously. Actually, it’s really, really not that simple.

Anyone who knows even a little bit about bodybuilding knows that it takes equal parts training, dieting, and rest (and a lot of posing practice). But even if you understand that much, what kind of diet and training is right for you? There are a lot of options out there, a lot of opinions, and a lot of people who are just plain wrong. How do you know what is worth your time and energy?

A big part of that is to understand what body type you have. There’s always a lot of talk about genetics – and this is a huge part of it. What kind of body did your genes give you? (You can complain to your parents next time you see them).

Generally body types are broken down into three categories: Mesomorph, Ectomorph, and Endomorph. Let’s take a look at each one.

Generation Iron Body Types
Photo courtesy of Govt. of Western Aust. Dept. of Health

Mesomorph

Mesomorph is the kind of body type you want to be if you’re a bodybuilder. These guys have a naturally athletic physique, find it relatively easy to lose weight, and are naturally strong. Outside of the bodybuilding world, they are the kind of people you see who say, “I don’t really work out much or do anything at all,” yet somehow look like athletes.

Here’s a quick breakdown:

  • Large bone structure
  • Well defined muscles
  • Rectangular shape
  • Gain muscle easily
  • Gain fat relatively easily
  • Naturally athletic

General Fitness Guidelines

Mesomorphs have the easiest time with weight training. Muscle gains are seen very quickly making it easier to stay motivated when you first start hitting the gym. The only real downside to a mesomorph is that they also have no trouble gaining fat. A mesomorph needs to be extra careful about their calorie intake and make sure to include the correct amount of cardio in their bodybuilding routine. But really, if you’re a mesomorph you have nothing to complain about.

Ectomorph

This is where things start to get tough for bodybuilders. Ectomorphs are the skinny guys you know who can never gain weigh. Those people who can eat whatever they want and never gain a pound (until they hit middle age and then start gaining weight in awkward places).

Here’s a quick breakdown:

  • Small skinny frame
  • Flat chest
  • Small shoulders
  • Fast metabolism/hard to gain weight
  • Hardgainer

General Fitness Guidelines

For bodybuilders, being an ectomorph is the worst. You are the classic hardgainer. You can’t gain weight, burn off your calories way too quickly, and at first it feels nearly impossible to get those big swollen muscles that are so desperately desired. To start, an ectomorph’s workouts should be short, intense, and focus on big muscle groups. You will definitely need to use additional supplements to make up for the mass amount of calories you burn. The one upside? Since there’s very little fat on the body it’s generally easier to keep your muscles lean – as long as you can build up that size first.

Endomorph

While endomorphs are far from ideal, they still have a manageable body type for bodybuilding. Endomorphs usually have soft bodies and gain fat very easily. They are usually shorter and thicker. The plus side is that endomorphs also have generally strong muscles – especially in the upper legs.

Here’s a quick breakdown:

  • Soft and round
  • Slow metabolism/easy to gain weight
  • Also gains muscle easily
  • Stocky
  • Muscles not well defined

General Fitness Guidelines

The great thing about endomorphs is that it’s relatively easy to gain muscle – but it’s also very easy to gain weight. This makes it hard to have lean muscles and definition. The key here is to have a strong focus on cardio along with the intense weight training. Endomorphs have the least need for additional supplements.

Keep the Right Mindset

If you’re not a mesomorph, all is not lost. Just because you might be extremely skinny or easy to gain weight doesn’t mean you can’t get ripped. It just means that it will be harder to achieve it. Now that you know what kind of body type you are, you can start to adjust your training properly. If you have the dedication and work ethic, you’ll find yourself on the path to a jacked bodybuilder in no time.

In time we’ll break down each specific body type with more info on how to maximize your muscle gain to best fit your needs. For know you can sound off in the comments section below to let us know your body type tips. You can also reach out to us on Facebook or Twitter too.

QUOTE OF THE WEEK: LOU FERRIGNO

Generation Iron Lou Ferrigno Quote

Losing is not an option.

This might be the shortest motivational quote we’ve ever posted. But sometimes words are cheap. Sometimes you can say everything you need to get across in one simple phrase. Take Lou Ferrigno. Five words. Just five words say it all. There is no losing. There is only winning. If you think about losing, then there’s room for failure. So don’t leave any of that extra room in your head. Go into the gym and think about killing it.

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Make sure to check out all of our motivational quotes by visiting the Quote of the Week page right here on our website. Stay pumped.

 

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