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WORKOUT SONG OF THE WEEK 1/19

Generation Iron Workout Song Austrian Death Machine

Generation Iron Workout Song Austrian Death Machine

Workout like Dutch and Dillon.

It’s an obvious statement to say that Arnold Schwarzenegger is synonymous with bodybuilding. He’s an icon who helped usher in the new era of bodybuilding as a well known sport across the world. He also happens to be one of the best bodybuilders to ever compete in the Mr. Olympia competition. So when you’re working out this week, what better way to get truly pumped up than to have a track on your workout playlist inspired by the words of Arnold Schwarzenegger himself?

We got you covered with today’s pick for our workout song of the week. A song and a band so inspired by Arnold, that they have a song that not only sounds intense enough to match Arnold’s champion status – but also has lyrics that quote one of his most famous lines. Over. And over. And over.
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This Week’s Pick

Song: Get to da Choppa
Artist: Austrian Death Machine
Album: Total Brutal

R.I.P. Gregg Plitt: A Tribute

We remember the TV fitness instructor, actor and former model.

Greg Plitt, 37, died yesterday afternoon when he was hit by a Metrolink train after witnesses saw him near the tracks with a video camera in his hand. This is a very sad time for the fitness industry and he will be sorely missed. Greg was a legendary fitness training instructor who had also acted in a small number of films, such as The Good Sephard and Terminator 4.

It hasn’t been made exactly clear what Greg was doing near the train tracks. But police plan to interview a group of his friends who were reported to be at the scene of this terrible accident.

Many people in the fitness industry have been sharing their utter shock and grief – pouring their condolences online. For now let us join in paying tribute with this video that has been put together using previous footage on YouTube.

WATCH KAI GREENE’S NEW “THE CHAMPIONS MINDSET” ESPN PROMO

Generation Iron Kai Greene Champions Mindset ESPN

Generation Iron Kai Greene Champions Mindset ESPN

Looks like Kai Greene on ESPN wasn’t a one time thing.

Last week, we saw Kai on national television with a bad ass and insanely motivational football video. Sure, we didn’t get to see Kai lifting some heavy ass weights or doing anything bodybuilding related really. We didn’t even get to see any news about the Masterpiece project he has been teasing for so long (and made seem like he would present on ESPN). But it’s okay – because what we got was an incredible ESPN promo featuring one of today’s top bodybuilders. It’s a great moment or Kai Greene, and a great moment for bodybuilding as a whole.

As it turns out, Kai Greene’s ESPN promo wasn’t just for last Sunday. It appears that “The Mindset” series of motivational videos intends to be played before every Sunday game. So without wasting any more of your time. Check out Kai Greene’s new “The Champions Mindset” video that premiered yesterday on ESPN:


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It may all be about football, but Kai’s inspiring words can translate to any challenge – in or out of the fitness world. So before you start hitting the gym this week make sure to watch this a few times. We dare you not to get insanely pumped.
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Looking forward to next week’s Kai Greene promo? We’ll be sure to have it here. Until then shout out what you think about Kai’s second ESPN video in the comments below. You can also hit us up on Facebook or Twitter and share your thoughts. Stay pumped.

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Cover Photo courtesy of Fitness Nation.

QUOTE OF THE WEEK: TOM PLATZ

Generation Iron Tom Platz Quote

Push yourself until you bleed.

If you aren’t putting yourself at risk, then you aren’t going to push beyond that level of “normal” and truly become great. Everyone has to move into unknown and dangerous territory in order to achieve new things. It’s not about what is comfortable. It’s not about what feels manageable. It’s about buckling down and putting yourself though pain and hardship until you come out the other end a bigger person.

The next time you go into the gym, are you going to just do another workout? Or are you going to do the best damn workout you’ve ever done? One that shakes you. One that hurts you. One that changes you.

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Check out the rest of our motivational quotes by heading over to our Quote of the Week page. Stay inspired. Stay pumped.

GI WEEKLY: TOP 5 UNDERDOGS IN BODYBUILDING HISTORY

Generation Iron GI Weekly Underdog

Who doesn’t love the underdog?

We’re just under 8 weeks out from the Arnold Classic and things are really starting to ramp up in the bodybuilding world. Pros are starting prep for the big competition and an electric excitement is filling the air. What better way to get caught up with it all than to recap with GI Weekly, your number one source for everything bodybuilding. This week Kai Greene had a guest spot on ESPN with a truly epic motivational promo; we got new footage of Hidetada Yamagishi prepping at Gold’s Gym for the Arnold Classic; and we also count down the top 5 underdogs in all of bodybuilding history.

Some of them found success and surpassed their underdog roots, some never found victory, but one thing remains true for all five picks – they captured the hearts of the masses with their incredible physiques, regardless of their win/loss record. Check it all out in the video above.

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You can watch all of our videos by heading over to our Episodes page right here on our website. Or you can subscribe to our official YouTube channel to receive updates for every video we release. Stay pumped.

CODY MONTGOMERY’S MOUNTAIN DOG WORKOUT

Generation Iron Cody Montgomery

Generation Iron Cody Montgomery

Destroy the mountain.

If you haven’t heard the name Cody Montgomery yet then let us be the first to introduce you to the young talent. Montgomery is a twenty year old phenom whose looking to make a big impact on the sport in the years to come. Cody is the 3-time Teenage National & 2014 Collegiate National Bodybuilding Champion, the first ever to accomplish such a feat. Montgomery has shown the kind of potential that could eventually turn him into a bodybuilding standout.

Montgomery follows a strict diet plan that has seen him shed body fat and make great gains of the years. Hard to believe the guy’s only twenty years old with the amount of muscle definition he’s achieved. He also follows the Mountain Dog training method, a program in which the intensity of your workout is steadily increased and designed for your body to never get used to one particular exercise. Montgomery follows a “Power Day” and “Pump Day” regiment. “Power Day” consists of lifting heavy weight in order to pack on size and muscle. The “Pump Day” however focuses on moderate weight and a higher rep count. The workouts change weekly so Montgomery doesn’t get used to one particular workout plan. Take a look at the young up and comers full workout plan.

Arms

Cross-body Hammer Curl – 3 sets, 10 reps
Seated Concentration Curl – 3 sets, 10 reps
Cable Curl – 3 sets, 10 reps
Dumbbell Curl – 3 sets, 10 reps
Rope Pressdown – 3 sets, 10 reps
Skull Crusher – 4 sets, 10-12 reps
1 Arm Overhead Extension – 2 sets, 15 reps
Close-grip Pushup – 1 set, 30-40 reps
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Legs

Leg Extension – 4 sets, 20 reps
Squat – 3 sets, 12, 10, 8 reps
Leg Press – 2 sets, 10 reps
Lying Leg Curl – 3 sets, 12, 10, 8 reps
Stiff-leg Deadlift – 3 sets, 8 reps
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Shoulders

Seated Dumbbell Shoulder Press – 3 sets, 8 reps
Seated Lateral Raise – 2 sets, 20-25 reps
Seated Rear Lateral Raise – 2 sets, 25 reps
Barbell Upright Row – 3 sets, 8 reps
Dumbbell Shrug – 3 sets, 8-10 reps
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Chest

Incline Dumbbell Flye – 3 sets, 10-15 reps
Hammer Strentgh Incline Press – 3 sets, 8-12 reps
Flat Dumbbell Press – 3 sets, 8 reps
Pec-deck Flye – 6 sets, 15 reps (30 sec rest)
Close-grip Pushup – 1 set, 30-40 reps
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Back

Wide-grip Pullup – 2 sets, 15 reps
Wide-grip Lat Pulldown – 2 sets, 15 reps; 4 sets, 10-12 reps
Narrow-grip Pulldown – 2 sets, 10-12 reps
Cable Row – 4 sets, 10-12 reps
Dumbbell Pullover – 3 sets, 10-12 reps
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Try out Montgomery’s training plan and see what gains you can get in the gym. Let us know you progress and be sure to follow Generation Iron on Facebook and Twitter.

THE ROCK’S IRON PARADISE: “THIS SH*T IS CHEAPER THAN A SHRINK”

Generation Iron The Rock Iron Paradise

Generation Iron The Rock Iron Paradise

The Rock has the perfect prescription for your mental health needs.

Whether you’re a recreational lifter or hitting the weights is your drug, there’s no questioning the fact that getting into the gym has more than just physical benefits. Ever have that sluggish feeling, the feeling like you’re just down, depressed, scatter brained? Sometimes life brings you down and your first reaction is to find something, anything that can lift your spirits. It may feel like strenuous “work” to some, but getting your ass in the gym and doing some lifting might be the perfect pick me up after some tough times. There’s no better remedy for mental clarity than getting in a good session in the gym.

Remember these words for as long as you lift; hitting the gym is like therapy. Having a crappy day at work? Hit the gym. Your relationship is crashing and burning? Lift some weights. Feel like the world’s against you, like everything is crumbling? Hop on the bench and push out some reps.

The endorphins that are let off in your brain can make all the negative crap consuming your mind, just burn away to reveal the better side of yourself; the positive side with no worries, not a care in the world. It seems that Dwayne “The Rock” Johnson couldn’t agree more. Check it out.


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Looks like The Rock is living in the gym and he appears to be reaping the benefit. Take it from us,the less time you spend in the gym, lazing about, complaining about your rotten life, the less time you’ll have to actually do something about your depression. Exercise is great medicine, so why not take advantage and get some gains in the gym while at the same time fixing your brain.

So, is weightlifting your therapy? Let us know in the comments below and be sure to follow us on Facebook and Twitter.

Split Or Full Body Training?

Generation Iron

Which training style is most beneficial?

Split training or full body training? It’s a question that most bodybuilders ask themselves before hitting the weights hard. There are advocates for both and with good reason. Each type of training regimen has its own strengths and benefits. But like anything else, both types of workouts have their own drawbacks as well. It can make choosing between the two a real headache. Whether you’re a newbie scratching your head over which training method to choose or a someone more advanced who could never decide which type you prefer, the GI team is here to offer our account of which method is best for a bodybuilder.
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Full Body Training

First off, just what the hell is full body training? Well it doesn’t take a genius to figure that out. It’s a routine that has you targeting each major part of your body in a single workout. So what the hell is so great about that? Pay attention.
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Pro: Balanced Workout

One of the biggest benefits of doing full body training is that you can hit every muscle group in one workout. Your chest, abs, arms, back, and legs will begin to shape up all in one training session. This balanced workout will also be great for your strength gains as your body will have to adapt to using all your muscles to perform any given exercise.
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Con: Balanced workout

Because the workout is balanced you won’t be able to target specific muscles and focus completely on developing a certain body part.

Strength Wars Movie

Pro: Maximize Fat Loss

Another great thing about full body training is that the consistent exercise and movement required of full body training can help to burn fat with ease.
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Con: Makes it harder to build specific muscles

A drawback of this system is that since more emphasis is put on burning fat, gaining muscle in specific areas can prove to be difficult.
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Pro/Con: Missing a workout isn’t too bad

You’ll have worked all the muscle groups you wished to target, so missing a day won’t be the end of the world. The problem is that it can become a slippery slope. Getting into the habit of thinking you’re fine missing workouts is pretty horrible mindset to have.
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Consensus

Full body training is pretty awesome for beginners looking to decrease body fat while at the same time getting their body used to exercise.

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Split Training

This system has been the tried and true training method for many athletes, professional bodybuilders included. Splits allow you to focus on a specific body part each day rather than every body part. Trust us when we say this method can make a big difference to your muscle gains.
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Pro: Shaping the body

As mentioned above, splits are great for targeting specific muscle groups, which in turns means that an individual will be able to focus a lot more on shaping each individual muscle group.
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Con: Muscle/Strength Differential

You may look immensely strong from doing split training. You’ll be shredded and your muscles will be well defined, but you won’t be building functional strength like you do with full body training which activates all your muscles to work together, a key to building overall strength. But in reality it all depends on if you’re looking to sculpt or get stronger.

Pro: Very accessible

Another great thing about split training is that it makes working out functional. Lifting heavy is a must in order to grow, so making things easier on your body should be a focus. No sense in working your arms, legs, back, chest, and abs all in the same session, especially with heavy weights. You’d be dead the next time you try and hit the gym.
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Con: Missing a workout can be a nightmare

If you miss leg day, you better believe that you’re going to be kicking yourself. Unlike full body training where missing a day here and there isn’t horrible, splits require you workout a specific body part each day. Miss one day then you won’t be able to work that body part until the following week.
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Consensus

Split training is the perfect method for bodybuilders. It’s great for shaping muscle, much better than full body training could ever be.

So which training method is your preferred choice? Let us know in the comments below and sure to follow Generation Iron on Facebook and Twitter.

PHIL HEATH’S UNCOVERS THE TRUTH

Generation Iron Phil Heath Uncovers Truth

The Olympia champ gives his take on the steroid debate.

If you let Phil Heath tell it, steroids will not make a champion bodybuilder. Even if you were taking the performance enhancers it’d make no difference in gaining enough muscle and definition to become a talented professional bodybuilder. There’s much more to the pro stage than having massive bulk or being extremely shredded. It takes a dedication to the craft, having a strong posing routine, and above all the heart to overcome adversity. But don’t take our word for it. Take a look at this exclusive behind the scenes footage with the four time Olympia champion himself.

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 FINE LINE BETWEEN EGO AND CONFIDENCE

Generation Iron Phil Heath Ego vs Confidence

Generation Iron Phil Heath Ego vs Confidence

What side of the line do you fall on?

When you earn your pro card, suddenly everyone has their eyes on you. What kind of competitor are you going to be? Will you soak in the lime light and act self important; or will you let your actions speak louder than words. Will the big wins make you cocky or confident?

In recent light of the Phil and Kai rivalry and their not-to-subtle confrontations with one another over Olympia weekend, we decided to look into the difference between having an ego and carrying yourself with competitive confidence. Where is the line drawn? What is considered going too far?

Like any other sport, bodybuilding stands with competitive spirit as its legs. It’s only natural to want to defeat your opponent. If that means butting heads a bit with your fellow athletes then so be it. Emotions run high during year end competitions and for the most part this benefits the fans. We love to see drama. We love to see action. But there is most definitely a line. A line that, if crossed, suddenly turns a competitor from being powerful and confident into someone smug and condescending.

Kai Greene signed his competitor card last year as “Mr. Olympia.” That was a bold but respectable move. It told us that he was in it to win it and would not accept any other outcome. But when he did it again this year after losing last time – it comes off a little bitter. It doesn’t help that he finished second again this year as well. Sometimes it’s best to know when to hold back.


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Phil, on the other hand, is a champion. He has been a champion four years in a row now. With that kind of title comes an inflated confidence. He has proof that he is the best and so rightfully believes to be the best. It’s easy for that sort of confidence to be seen as egotistical.  No one likes a smug winner. Phil straddles that line right on the edge. He’s never aggressive like Kai but he doesn’t need to be. He has nothing to prove.

But does he silently instigate? With his smirk. With his silent grin. With the way he ever so subtly inches closer to Kai on the stage during posing. Fans seem to see things from two different perspectives. Is he instigating Kai? Or is Kai getting too overprotective?

Kai and Phil get caught up in a whirlwind trash talk and outspoken comments every year. This leaves the fans in the end to divide and make their own opinion as to who is being too cocky and who is being the humble competitor. But perhaps the real confident competitors are the rest of the athletes not partaking in the “Phil and Kai Show.”

During the Olympia press conference there were over a dozen other athletes sitting up on the stage. They are all in it to win the Sandow trophy. They care just as much. They worked just as hard. But we don’t see them spitting words at one another. They don’t feel the need to defend themselves or call each other out. They are there to compete.

Perhaps this is true confidence. The silent warrior who is focused on the task at hand. There is nothing to be misunderstood or misconceived. They simply flex on stage and know in their hearts that they are in it 100% to win. So confident that they don’t need to say a word.

In the end you can’t help but sympathize with Kai and Phil. They are both trapped in their respective roles. A reigning champion will always be villianized – we love to see the mighty fall. And an underdog will always be either celebrated or spat on until he proves his worth.

When the world is watching, every single little word is picked apart. But it’s hard to stay silent when the competition is this close. Especially when there’s a burning passion building up to one moment, one competition, one possible victory. So let’s cut them all some slack because at the end of the day – it’s been one hell of a wild ride.

 

What do you guys think? Are we being too easy on Kai and Phil? Let us know your thoughts in the comment section below and be sure to hit us up on Facebook and Twitter too! Stay pumped.

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