Bodybuilding is the considered to be the marquee event of any given competition. The open weight division is treated like the main event of events like the Arnold Classic and the Olympia. It’s the foundation upon which modern day bodybuilding was constructed upon and what has made the fitness industry so popular today. The open weight is all about the spectacle of the competitors, athletes that are all larger than life in both personality and physique. But lately there seems to be a changing of the guard.
The men’s physique division has bore some of the most shredded athletes to compete in the sport today. The divisions was once home to household name Sadik Hadzovic who has recently announced his intentions to move to the classic physique division where he hopes to put on size onto his frame and dominate the newly minted division.
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With the divisions arguably most visible star moving on to potentially greener pastures, one has to wonder who will fill in the gap that Hadzovic is leaving open. Someone who has the potential to perhaps put his name on the map is undoubtedly Chris Rueckert. Though he may not be an IFBB pro, the physique competitor has a big stage presence.
What Rueckert brings to the table is considerable size in both muscle mass and height. He stands at a ginormous 6’7” tall and is just as shredded as any other physique competitor out there. In a world where bigger is usually considered better, Chris Rueckert has the kind of frame and height that could help him stand out as a serious competitor in the division. If you don’t think Rueckert stands out then check out this pic from his Instagram page.
Does the mass monster lifestyle come with health sacrifices?
The question is deceptively simple on it’s surface. Is bodybuilding healthy? You’d be quick to say, “Of course it is!” And that’s not necessarily untrue – but there’s more to the total story. Bodybuilding in general is a perfectly healthy endeavor – but when it comes to the pro level filled with cutting and prep for competitions… does it lead to health risks? That’s exactly what Kai Greene and Krystal Lavenne discuss in our latest episode of the GI podcast. They touch upon the health differences between a casual bodybuilder and a pro mass monster; how a bodybuilding diet can be twisted into unhealthy habits; and talk about the most successful bodybuilder of all time, Ronnie Coleman – who had to undergo a total of 6 major surgeries in his lifetime. Is this a sacrifice of the massive bodybuilding icon he created for himself? Kai and Krystal hit the topic hard in our latest episode – listen to it above!
The Generation Iron Podcast With Kai Greene airs every Wednesday and is available to listen right here on the Generation Iron Fitness Network, the iTunes podcast app, or on CBS’s official Play.It website. Please help us make a mark in the podcast world! Listen, subscribe, and rate us!
Many bodybuilders are known for giving out the training advice that has seen them making considerable gains. When it comes to professional bodybuilders it’s perhaps a wise idea to sit back, relax and take a good listen. After all they were able to make the gains necessary to get them to the professional stage, so maybe, just maybe, they know what they’re talking about.
Many different pros have their own methods on how to stimulate muscle growth in a particular area in the body. The thing about advice is that it can be both helpful and detrimental depending on the situation. Perhaps a professional’s exact workout schedule won’t work well with a newbie lifter with no experience. Perhaps the program is just a bit too intense or perhaps the way they train the muscle group doesn’t mesh well with your body type. Either way, it can be truly make things difficult if a pros advice is a bit too advanced for someone looking to make new gains.
On the other hand, professional bodybuilders have been there before and have excelled at developing their bodies, some of them so much so that they’ve reached the Olympia stage. Advice from a pro who has reached the pinnacle of the sport is certainly going to be invaluable. The knowledge they offer is the best kind because it’s through experience and dedication to the craft. It can’t hurt to have multiple different options for training after all.
Lee Priest is a former professional bodybuilder with a ton of knowledge and experience. He has competed in some of the biggest competitions in the world including the Arnold Classic and the Mr. Olympia competitions. He has a ton of credibility and speaks his mind whenever possible. Priest still trains hard to this day and his methods have seen him maintaining his gains. Take a look at the video below for a tip from one of the all time greats on how to get huge arms with this scrutinized tip.
Do you think Lee Priest’s method is effective? Let us know in the comments and forums. Also, be sure to follow Generation Iron on Facebook and Twitter.
Every bodybuilder out there is always going to be missing a piece of the puzzle, a lagging body part or muscle group they just can’t seem to build up. At times it’s simply just a sad case of poor genetics while other times it’s an indicator of you lack of work ethic and dedication. Whatever the reason you may not have the development that is necessary to achieve the ultimate physique. But some people are lucky enough to be blessed with a particular physical attribute that helps take their physique to the next level. One such attribute is undoubtedly vascularity.
For many being vascular is the icing on the cake of an already well built physique. Some individuals are just more vascular than others by virtue of their genetic code. It’s not like a skill that you can just easily acquire. Some people just naturally have the ability to become vascular simply through hard work. If a person’s physique was lacking for some reason or another but have tremendous vascularity, it could prove to be the element that helps make their physique stand out, particularly on a posing stage. It’s a physical attribute that Karl Anderson was lucky enough to be born with.
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A Swedish Heavyweight amateur bodybuilder, Karl Anderson is a pretty impressive athlete with a monstrous physical form. Anderson who goes by the Instagram handle Carl_xxxl is proving to be yet another bodybuilding athlete that fans and contenders should keep their eye on in the near future. He has a ton of potential and has that hidden ace up his sleeve. The vascularity that Anderson possesses makes his physique look all the more impressive whether he’s on stage or sitting in his living room taping an Instagram video. Is Karl Anderson the most vascular bodybuilder out there? You be the judge.
Impressed with Karl Anderson’s crazy vascularity? Let us know in the comments and forums. Also, be sure to follow Generation Iron on Facebook and Twitter.
Kai Greene sheds some light on how he got involved in the sport.
Kai Greene has had a rough upbringing to say the least. The bodybuilder is pretty open about his past and the difficulties he’s been faced with through his young life. In this exclusive behind the scenes interview, Kai Greene talks a bit more on his past, just how he got into bodybuilding and how his life has been forever changed by the sport.
You can also check out our complete video catalog by hitting up our Episodes tab right here on our site. Also, be sure to follow us on Facebook and Twitter as well as subscribe to our YouTube channel for exclusive updates.
The clock has been ticking on the 37 year old former WWE star CM Punk (Phillip Jack Brooks) for a while now but it seems like his first match might finally be drawing near. After signing Punk in 2014, Dana White has been scouting for an opponent for the fighters MMA debut with no luck. The already tricky process of matching up a fighter with no prior fighting experience with a suitable opponent has been exacerbated by a shoulder injury sustained by Punk during training camp. However, in the latest episode of “Looking For A Fight”, an online series featuring White, Matt Sierra, and “Nick The Tooth”, made with the sole purpose of finding that opponent, it looks like Dana might have a winner. And his name was Robert Paulson…oh sorry, that’s fight club, not the fight business; and his name is Mickey Gall (that sounds more like it).
“Hey Dana White, I don’t know if CM Punk has an opponent, but I would love to fight that man, CM Punk. Hey, CM Punk, I’m 1-0,” Gall shouted following his first professional victory.
Mickey is a welterweight fighter based out of New Jersey fighting out of Millers Brothers MMA – yes the Gym owned and operated by one of the most famous Millers not followed by “lite” in MMA, Jim and Dan Miller. While nothing is exactly set in stone, after the call out Dana did mention he was “interested” and with an unofficial expected fight time of UFC 200 fastly approaching this looks like the most promising prospect yet. https://youtu.be/ZMh6GlNaAjU With the CM Punk hype train already losing steam if this fight doesn’t get made by UFC 200 I feel the UFC has a lot to lose. After the injury setback we need something concrete. I get it, people will tune in to see the essentially pros vs joes experiment that is Punk’s contract but remember this is the age of fast technology, if it’s 5 minutes ago, it’s old, and CM Punk is on 4:58, and counting… What do you guys think? Is this the last stop for the CM Punk hype train or do you think he’s a cash cow now matter what? Catch all the webisodes of “Looking For A Fight” on UFC fight pass.
The champion could be letting the moment get to him.
With the batamweight title bout on the horizon at UFC Fight Night 81, it seems like tensions are rising between current champ TJ Dillashaw and former champ Dominick Cruz. With all the marbles on the line there isn’t too many topics to broach where this fight is concerned. At least that was my thought process before I saw a promo for the upcoming event sandwiched in between the UFC 195 fight card. As I sat and watched the 40 inch HD television in a crowded Astoria bar, analyst and commentator John Anik sat between TJ Dillashaw and Dominick Cruz, both looking poised and ready to pounce. As the interview started you could immediately feel the tension. Cruz and Dillashaw have no love lost between them and they let their distaste for the each other shine through brightly. Dillashaw boasting that he’ll knock Cruz out; Cruz stating Dillashaw is fake and hasn’t earned his belt. It was riveting stuff to say the least and with each passing moment it became more and more apparent that this coming fight was more than just a battle between two highly touted mixed martial artists; this is turning into a bonafide grudge match. Dominick Cruz is playing a game that he’s never truly done before. He’s setting himself up as less of a bad guy and more of a man telling it like it is. With every passing interview between the two it seems that Dillashaw has been growing angrier and angrier, which doesn’t bode well for the champion. If he hopes to knock out Cruz as he proclaims then he’ll need to have a clear mind and remain focus. How things are shaping up, it’s looking less likely that the emotions of the moment won’t get to him. Cruz is a tactician and his genuine dislike for the champion is allowing him to strike the first blow in the match up even before they enter the cage on January 17. No matter the outcome it’s looking like we’re in for a treat. So do you think that Dominick Cruz’s trash talk is getting to TJ Dillashaw? Let us know in the comments and forums. Also, be sure to follow Generation Iron on Facebook and Twitter.
We know there’s one thing you want… like the 1988 Tom Hanks movie, you wanna get BIG! You take the same supps as the pros, you buy the same gear, and you even do the same workouts…or so you think. With Genetics being what they are (permanent), how do you break that plateau and get to where the big shots are? If only you could get the secrets that seems to behind close doors – the secrets that takes mere mortals to jacked up Gods.
Well Big Ramy just opened that door and took it off the hinges for you, and they don’t get much bigger than that. As surprising as it sounds the real difference between the people at the top and everyone else is creativity and hard work. Don’t believe us? Big Ramy and his training buddy Dennis “The Menace” James and give you 5 “secret” workouts that make his world famous back look the way it does and why your back look the way it does.
While we’re sure you’re well aware of this exercise, according to Dennis James what makes this routine really turnkey for Ramy’s over all shape and size is the variations they perform.
“We’ll perform these a few different ways, I’ll get him to sit on top of a box or on some 45 plates to hit his lats at different angles.”
“I get him to pull his elbows way back,” says the Menace. “He has to feel every movement. We’re into a lot of holding and squeezing right now.”
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Hammer Strength Close Grip
Sets 4 | Reps 10, weight 270 (if you dare)
Grab the lower parts of the handle with an under hand grip, almost like you’re doing a curl. Index fingers at the outer edges.
While his back is flat against the pad for most reps, the last couple he leans back toward the pad. The emphasis is on feeling every rep with full range of motion. Being completely present.
Barbell or T-Bar Row
4-5 sets | 8-15 reps
Big Ramy positions himself in anywhere from a 45 degree to a 60 degree angle and then everything else is up for interpretation.
“He mixes up his grip,” James explains. “One week when he does barbell rows, he’ll grip the bar with an overhand grip. The next time he does them, he’ll use an underhand grip.”
“He could go heavier, no doubt,” admits James. “But again, I’m a believer in squeezing and contracting so he’s feeling these reps. He does them the way I suggest, and sees what I mean. It’s working.”
Alterations, alterations, alterations, did we mention alterations?
“Everybody’s got one side of their body that’s stronger than the other,” says James. “I think it’s a waste of time to do these one arm at a time. The temptation there is to focus more on the stronger arm or side. You do them with both arms at the same time, and you can focus better on the entire back.”
Top Deadlift
3 Sets | 10 reps, weight 495
Grip the bar overhand about shoulder width, with straps.
Essentially what Elssbiay is doing is the top part of the deadlift. He lifts the weights from a rack in lock position. He then lowers the weight to his knees, which have barely begun to unlock, only to bring it back up to lock position. What you want to focus on in is eliminating the leg and glute part of the deadlift, making this a back exercise by hitting the spinal erectors and traps. Ramy does this exercise towards the end of his routine – it’s good for giving his back a blast without overly massive weight.
Close Grip Pull Down
4-5 sets | 8-15 Reps
For this exercise, Big Ramy’s leaning slightly backwards with a straight back, He wants to position himself with a clear path from starting position to his chin, slightly above his chest. Elssbiay stretches at the top and then pauses and squeezes at the bottom.
So there you have it. The big back workout from Big Ramy himself. Feel free to let us know what you think by hitting us up on Facebook or Twitter. Stay pumped.
Can Wolf ever match Phil Heath’s unreal conditioning?
Dennis James and and Dennis Wolf have a lot more in common than just their first names. Wolf is currently one of the biggest (both physically and popularity) bodybuilders competing today. Always landing himself in the top 5 at Mr. Olympia. Back in the day (not too far ago) James was nothing to scoff at either – placing as high as 4th at Mr. Olympia and always showing up with a massive and conditioned physique. On top of that – these two Dennis’ also love to train together.
That’s why we are taking a deeper look at the relationship between Dennis Wolf and Dennis James with an extended never before seen clip from Generation Iron. Watch Wolf and James talk candidly about Phil Heath as an Olympia champion among other topics in the video above.
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UFC’s Main Event past saturday lived up to the hype and then some. Robbie Lawler and Carlos Condit went at it for five rounds in a fight so tight I couldn’t even take a bathroom break. After the fifth both fighters unanimously layed their arms over the octagon to get some air into their spent bodies. However, only one could come out victorious. Reigning and defending champ “Ruthless” Robbie Lawler walked away with the strap but did he deserve the win? Let’s look at the evidence. Lawler Condit
00:42
Control
00:12
1
Knockdowns
0
93
of 178
53%
Total Strikes
177
of 497
35%
92
of 177
52%
Significant Strikes
176
of 495
35%
0
of 0
0%
Takedowns
0
of 0
0%
0
Submission Attempts
0
As we can see Robbie had :30 seconds more octagon control than Carlos and he also scored a knockdown in the second round. With that being said Carlos landed nearly twice as much total strikes as well as significant strikes. Neither fighters had any takedown or submission attempts. For a striking match I would have to say the man who landed the most strikes stayed busier and the man who landed the most significant strikes in theory should do the most damage. But that’s just me. Besides the numbers, most people agree that it comes down to that controversial third round. While most agree it was close, If you saw the fight you’d have to give it to Condit. Condit stayed busier the whole fight, landing kicks here, elbows there, and everything in between. Was it the most damaging of shots? No, I wouldn’t say so, but they were definitely landing and definitely sapping the energy of one of our favorite warriors Robbie. In fact I think Condit ran away with the whole fight, his distance was impeccable, Robbie couldn’t get in there for much. Even though Robbie did knock him down in the second round, he wasn’t hurt, he got back up and gave Robbie a flurry of appendages he would not soon likely forget. There’s was even a couple points in the fight where Robbie was saved by the cage and almost got dropped himself. The story of this fight was keep away and pay and that’s what Carlos did. He used his reach to play keep away and mad Robbie pay when he wanted to play. I’m sure after that 4th round both Robbie and his corner knew he needed a knockout to score the victory. But I must admit that despite the few flurries Carlos mustered in the 5th, “Ruthless” definitely took command of the round with the sock’em bop’em punches he was landing on Condit – almost putting a crescendo to this Rocky like fight. While we can’t go back in time, this is very reminiscent of the GSP Johnny Hendricks fight where I think the challenger should’ve won. I get it, you’ve got to take it from the champ. But at what point does scoring go out the window and our emotions take over? Ultimately the fault lies with the UFC and their attrocious scoring system. I don’t know if they’re not sure what to do, don’t care, or like things the way they are, but for us fans (and fighters I’m sure) this scoring system at times is as good as the flip of a coin, and it’s starting to become a real downer. Check out how fans around the world scored the bout below:
Fan Voting by Country (Top 5)LawlerConditDraw0150300450600United StatesCanadaUnited KingdomAustraliaPolandTotal Scorecards
