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Generation Iron GI Weekly

Who is the best of the best?

It’s Friday again, so that means it’s time to recap all things bodybuilding and entertainment with another episode of GI Weekly – you’re #1 source for everything bodybuilding. This week we cover the results of the Sacramento Pro and also count down the top 5 physiques of all time.

Don’t miss out in this exciting update with the one and only Krystal Lavenne! You can also catch the rest of our digital shows on our Episodes page. Stay pumped.


Generation Iron Vin Diesel Workout

Generation Iron Vin Diesel Workout

Diesel Furious Workout!

Star of the multimillion dollar hit film series, The Fast and The Furious, Vin Diesel is an actor that commands the screen. In the vain of action stars like Arnold Schwarzengger and Sylvester Stallone, Vin Diesel has made a name for himself with not only his many film roles but his powerful physique as well.

In order to match the physical presence of Dwayne “The Rock” Johnson in the fifth installment of the Fast and the Furious series, Vin had to bulk up like never before. The Rock is a man built up to massive proportions, heavily muscled and larger than life himself. Vin had to bulk up to make their onscreen tussle believable. The trailer for Furious 7 was released on November 1 and as always Vin Diesel was in top form. Check out some of Vin’s workout routines that kept him ready for his most popular role.

Monday (Chest and shoulders)

Barbell or dumbbell bench press – 4 sets X 5-6 reps
Incline dumbbell fly (no more than 30 degree angle) – 3 sets X 10-12 reps
Regular push ups – 2 sets X failure*
Dumbbell shoulder press – 3 sets X 6 reps
Upright row – 3 sets X 8 reps
Side lateral dumbbell raise – 3 sets X 10-12 reps

Wednesday (back)

Deadlift – 3 sets X 5 reps
Wide grip cable row – 3 sets X 8 reps
Bent over dumbbell row – 3 sets X 10 reps
Pull ups – 4 sets X failure

Friday (arms and legs)

Incline dumbbell curl – 3 sets X 8 reps
Standing hammer curl – 3 sets X 10-12 reps
Triceps rope extension – 3 sets X 8 reps
Close grip push ups – 2 sets X failure
Leg press – 3 sets X 10 reps
Lunges – 2 sets X 8 reps(per leg)
Standing calf raise – 2 sets X 13 reps

With a regimen like this there’s no wonder why Vin keeps in great shape. Plan to try out Vin’s workout? Let us know in the comments below and be sure to follow us on Facebook and Twitter.


Generation IronThe Rock dishes on his past.

Former WWE superstar and popular actor Dwayne “The Rock” Johnson has recently gone on record about his steroid use in an interview with Fortune. To many it may not be shocking to hear that a former professional wrestler has dabbled in steroid use. But Johnson isn’t just any former wrestler. He’s a household name, a man whose crossover success is an inspiration to many young hungry up and comers, whether in wrestling, acting, or other endeavors. This makes him an easy target.

In an interview with Josh Horowitz of MTV, Johnson admits that he did try steroids in his late teens. “I tried it,” Johnson said. “Me and my buddies tried it back in the day when I was 18 or 19. Didn’t know what we were doing.” It essentially adds up to being nothing more than a young kid experimenting with something that was unknown to him. So how exactly has steroid use affected Johnson’s career? They haven’t in the least.

Johnson’s use of the anabolic substance was an isolated incident. “They want to negate the hard work you put in,” Johnson states about members of the online community that believe his muscle gains in recent years to be steroid fueled. It’s easy to blame Johnson’s physique on steroids, but what detractors seem to forget is the man’s genetics. Coming from an athletically gifted family, Johnson has the genetic body type to obtain such a bulked and defined form. When your father is Rocky Johnson and your grandfather is Peter Maivia, you’re likely to have an easier road to bulking up through hard work.

So is Johnson’s steroid use something he should be ashamed of? A reason to lambast the star? Not in the least. Dwayne Johnson is a hard working and inspirational figure whose bigger than just one incident. And to be fair, plenty of people have used steroids and have been no worse for wear. Everyone wants to put a negative spin on the anabolic substance, but in truth, with proper education on the subject, many would understand that steroid use isn’t as terrifying as the media makes it seem. It isn’t fair to label him a “roidhead” because of the hard work Johnson puts in the gym. Even if Johnson currently used steroids, which we doubt he does, it shouldn’t take away from the fact that he’s a great actor, role model, and human being. Before throwing around labels, people in the media and in online communities need to be educated in order to have an opinion that carries weight.

How do you feel about The Rock’s past steroid use? Let us know what you think in the comments below and follow us on Facebook and Twitter.


Generation Iron Kai & Phil Fight


In honor of throwback Thursday, we wanted to sit back and enjoy the up close and personal almost-fight on stage at Mr. Olympia 2014. Honestly guys, this never gets old. Between Phil Heath’s priceless smile as Kai gets up in his face and the fire that never stops burning in Kai’s eyes – this controversial fight will always be remembered for years to come.

For now, let’s just pretend we are back at Las Vegas enjoying the 50 years of Mr. Olympia and seeing this intense stand off for the first time.


Generation Iron

Generation IronWe’ve discussed why bodybuilding needs the Phil Heath and Kai Greene rivalry, but does the Olympia champ need Kai?

Phil Heath is a genetically gifted athlete with the drive and determination needed to mold and shape his body to perfection. He’s not the four time Olympia champion for nothing. His work ethic is the reason behind his success. But competition always lights a fire in the top athletes. You have to wonder that if he didn’t have such a staunch challenge in the form of Kai Greene, would he be able to attain such greatness?

Ever since Kai has shown up on the scene he’s posed quite the challenge to Phil’s reign. Who other than Kai has a legitimate shot at dethroning Phil? It’s not to say no other bodybuilder stands a chance, but the one man who has come close to tarnishing Phil’s title reign is none other than Kai himself. Many have argued that Greene should’ve been named the rightful victor of the 2014 Mr. Olympia, so it’s not out of the question to say that Kai is Phil’s biggest threat.

Generation Iron Kai Phil Fight

There is no doubt that Kai is a worthy adversary to Phil. So the more interesting question to ask is, “Would Phil Heath be a 4x champion if Kai never existed? Kai is always on Phil’s heels and that kind of challenge gives Phil added motivation. He knows he has to be on the top of his game if he hopes to keep the crown from Kai’s head. The other competitors have come in at various places during the Olympia competition, but not Greene. No other man can say they’ve come second behind Phil three consecutive times on the Olympia stage except Kai Greene. No one can push Phil as far and as hard as Kai has and does. In sense, it’s that extreme charge that makes Phil the undisputed champ that we know today.

But what if Kai retired? Would Phil slack off? Would his fire for competition be extinguished? Somehow that seems doubtful. Phil is a man of resolve and vision, someone with goals and aspirations to be an all time great. To him that means much more than his rivalry with Kai. What wouldn’t be in doubt is that Phil will have in effect lost the one competitor that would give him the biggest challenge on the posing stage. That in itself would be deflating for the fans and for Phil himself no doubt. But still… one has to wonder if these past four years would look different in a world without Kai.

Maybe, just maybe – Phil Heath needs Kai Greene to survive.


So do you think Phil needs his rivalry with Kai? Gives us your thoughts in the comments below and follow us on Facebook and Twitter.


Header image courtesy of forums.musculardevelopment.com


Generation Iron Jon Delarosa Cheat Food


What is the one “dirty” food that DeLaRosa just can’t ignore?

We had a chance to grab an interview with IFBB Pro and recent Mr. Olympia competitor Jon DeLaRosa about what the winter looks like going into the off season. After a long season of competitions it’s only natural for even the pros to relax for a day or two and enjoy some cheat foods. We were able to squeeze out of Jon what is his guiltiest pleasure and how he was ready to scarf it down right after our interview. Check out the video above to find out what snack Jon just can’t stay away from.

You can also check out the rest of our exclusive videos. Including our brand new weekly news show – GI Weekly – on our Episodes page. There’s always more to come. So make sure to keep stopping by and get the latest news and entertainment about everything bodybuilding. Stay pumped.


Generation Iron Diabetes Bodybuilding

Generation Iron Diabetes Bodybuilding

Training like a bodybuilder can have positive affects on diabetes.

Diabetes. It’s a dangerous and demoralizing disorder to be afflicted with. To constantly check your blood sugar levels and be diligent about what you put in your mouth. For those with type one diabetes, what you eat is as important as insulin injections and exercise. Working out is fundamental to health, but how can bodybuilding specifically help a person afflicted with diabetes?

Regulated Diet

Bodybuilders must have a strict diet in order to gain clean bulk. No cake, no candy, no cheeseburgers; a bodybuilder’s diet is designed to build muscle not fat. Excess sugar will also be something a bodybuilder is keen to avoid the same as someone with diabetes. Foods like brown rice, vegetables, and lean protein like egg whites, chicken, and turkey, as well as healthy fats like extra virgin olive oil and avocados, are healthy foods great for bodybuilders and those afflicted by diabetes alike. This diet in moderation helps regulate blood sugar levels.

Increases Insulin Sensitivity

The rigorous training regimen of bodybuilding will help a person suffering from diabetes by improving insulin sensitivity and glucose tolerance. The insulin sensitivity allows for the muscle cells to absorb nutrients easier allowing for the anabolic process to build up muscle.

Converting Glucose into Energy

By doing bodybuilding workouts and increasing muscle mass glucose can be converted into energy. The insulin sensitivity will drive glucose out of the bloodstream and into muscle cells. The more muscle packed on the more glucose is required for absorption. Because of this, type ones won’t require as much insulin for injections.

Sufficient Rest

Every well informed bodybuilder knows that in order to have positive muscle growth you need adequate rest. As said before, insulin sensitivity is essential for muscle cells to absorb nutrients. Without good rest this effectively kills insulin sensitivity.

If you suffer from diabetes be sure to be diligent in checking your blood sugar levels, avoid training in extreme temperatures, stay hydrated, and monitor what you eat, being sure to have a healthy meal with complex carbs and proteins on deck.


Have a story about how bodybuilding has changed your life for the better? Let us know in the comments below and be sure to follow us on Facebook and Twitter.


Generation Iron Branch Warren Horse

Branch is ready to put the accident talk to bed.


The horse accident. It’s a scene from Generation Iron that has become infamous in the bodybuilding community. It was a shocking piece of footage captured by chance on film. But the question that always arises is whether or not it was all planned. In this interview Branch Warren discusses the incident and hopes to answer the question once and for all.

So are you convinced? Was the horse accident your favorite scene in the movie? Give us your answers in the comments below and be sure to follow us on Facebook and Twitter.


Generation Iron Coach's Corner Victor Martinez

Victor Munoz believes in Victor Martinez.

Well, we’ve reached the final episode of Coach’s Corner season one. What better way to end off a show about the insights of Victor Munoz than to get the real deal info about the greatest competitor he has trained under his wing. Between the 2007 controversy with Martinez and Cutler and the long troubled past that Martinez had to deal with in his later life – how does Munoz continue to motivate and train a man who was so close and then so far? Watch the video above and find out; take the advice with you; and then go hit the gym with the ferocity of Victor Martinez himself.

If you want to recap the entire series – just head over to our Episodes page and get caught up on the whole season. If you’re looking for motivation, there’s no other place to be spending your time. Well, besides the gym.


Generation Iron Workout Song Beast Rob Bailey

Generation Iron Workout Song Beast Rob Bailey

A tune to pump you up in the gym!

Sometimes you need that added motivation to push you past your limits in the gym. Whether it’s leg day or you’re working on getting your biceps ripped, sometimes an adrenaline fueled song can get your mind right. Starting today, we’re going to start offering you our GI Workout Song of the week – helping you slowly add perfect bodybuilding songs to your workout playlist until you have a brand new arsenal of killer pump up tunes. Start off your week right with the testosterone laced track Beast by Rob Bailey & The Hustle Standard.



We want to put together the perfect workout playlist catered for you – give us your favorite pumped up tracks in the comments below so that we can gather the ultimate collection of songs that some of you may not have heard yet. You can also share your favorite songs by following us on Facebook and Twitter.