Samson Dauda showed off his insane physique during the 2023 USA Fit Games.
The 2023 Arnold Classic champion hit the stage for the second time since March and looked freaky in doing so. Samson Daudaappeared as a guest poser during the 2023 USA Fit Games in Dallas over the weekend and shared that he is currently 327 pounds.
While on stage, Dauda showed off a massive and conditioned physique that continues to improve since his victory in Columbus. Ever since the Arnold, Dauda has been gaining respect around the division as a true threat to the Olympia crown.
Dauda also appeared as a guest poser in April during the 10x Ben Weider 2023 bodybuilding competition. His victory in March was the result of some serious work that has been put in over the last two years.
Dauda has burst onto the scene in recent years, most notably during the 2019 Chicago Pro. Dauda was always slowly improving and eventually made bigger splashes in 2021 with a top three finish at the Romania Muscle Fest Pro and the Arnold Classic UK.
The Men’s Open division continues to improve with new talent each year. Dauda now leads a charge of new bodybuilders that can contend for the 2023 title.
Image via Instagram @samson__dauda
Samson Dauda’s Insane Guest Posing Appearance
The 2023 USA Fit Games took place in Dallas on Saturday. Dauda shared an Instagram post showing off his guest-posing routine while sharing his current weight of 327 pounds.
Hadi Choopan was crowned Olympia champion back in December and will return this year to defend his title. This year’s group has a chance to be even deeper than last year and Dauda leads the charge.
Recently, Dauda spoke on his confidence level against other competitors. He believes that he has what it takes to make a big jump this year during the biggest show of the year.
Derek Lunsford finished as the runner-up to Choopan in his first show in Men’s Open after making the switch from 212. Dauda defeated Nick Walker during the Arnold and this will be a battle to watch come the Olympia.
Samson Dauda continues to improve his physique and his recent guest posing was proof of that. Now, he can continue to work over the course of the summer to prepare for the Olympia in November.
Here are the full results from the 2023 Sheru Classic Pro India! Four new qualifications for the 2023 Olympia
The 2023 Sheru Classic Pro India took place on Saturday, June 17th, 2023 at the Pragati Maidan in Delhi, India. There was a total of four divisions with athletes fighting for qualification to the 2023 Olympia. The winners included Vahid Badpei in Classic Physique, Andrei Melnikov in 212 bodybuilding, Bhuwan Chauhan in Men’s Physique and Jil Meret Schmitz in the women’s Bikini division.
The Olympia qualification system has changed this year. If an athlete did not finish in the top three in the previous year, or top five in Men’s Open, they will have to win a show to qualify. The points qualification system is no more. Also, former winners of an Olympia title have lifetime eligibility.
The full results from the show have been announced. Below, check out the full breakdown, along with an official scorecard.
2023 Sheru Classic Pro India: All Division Winners
Martyn Ford continues to follow a bulking diet while at 360 pounds.
It is no secret that bodybuilder Martyn Fordis massive. The British fitness star has used his massive physique to land many roles on the big screen where he can show off what progress he has made in the gym. In a recent interview, Ford shared that his diet plan can sometimes consist of eight meals and 10,000 calories if he is bulking, along with many supplements.
Ford has built an incredible social media following due to his insane size. Prior to bodybuilding, Ford played professional cricket. It was clear that he possessed great athletic ability and was able to use it in many ways.
The 6-foot-8 behemoth also gave boxing a try but never officially stepped in the ring. He was scheduled to take on Sajad Gharibi, knows as the Iranian Hulk, but the match was cancelled due to concerns over Gharibi’s mental health. While training for the match, Ford lost about 60 pounds. The insane body transformation kept Ford shredded while showing off a slimmer build.
Ford, who has training in MMA, has added more size but has maintained his ripped look. Because of his size at 6-foot-8, 360 pounds, the diet plan for Ford has to be large, especially when bulking.
Martyn Ford Discusses Food Sources During Diet
Martyn Ford sat down with Escape Fitnessto discuss many aspects of his life and career. The topic of his diet plan came up and Ford broke down what foods he prefers.
“My appetite is ridiculous and I’m very carb-sensitive so like sweet potato, oats, rice. I could do three or four thousand calories in a meal easily, if I am not careful.”
Ford continued to discuss how a bulking diet can consist of eight meals and 10,000 calories. The diet changes depending on his goal but if Ford wants to add size, the sky is the limit on what he can eat.
“I’m still doing 4,500 calories dieting so it’s nice because it’s normal. Whereas I’m bulking, if I want to put some size on, I’m up to eight, nine, 10,000 calories.
A typical not training for anything day would be oats an eggs for breakfast. Rice cakes, cottage cheese, fruit, Greek yogurt snacks, nuts, snacks, and then sweet potato, salmon, steak, rice, potato chips but made myself in the oven.”
When packing in this many calories, Martyn Ford is able to do so around the clock and can fit in up to eight meals.
“Just generally, that kind of food is where I’m staying at. About eight meals a dal easily. When I’m growing, I can easily go up to eight meals a day. I’ll wake up starving and eat twice in the night.”
Ford ended the conversation by sharing the supplements that he takes. While bulking, he does not use any as a meal replacement but prefers protein shakes and greens following a workout.
“The big ones that I’d always lean on to will be glutamine, creatine, aminos. If I’m bulking, I’ll have a carb drink intra, post, and then isolate whey. Again, only after I workout. I would never replace food if I don’t need to with a protein shake.”
It is not uncommon to have aches and pains after a workout, soreness can be a sign of a great workout, but can be a nuisance. However, with the right CBD pain relief cream, that soreness may not be as much of an issue.
Many times, we put the work in in the gym, but that is where it stops. Once we’re done in the gym we are done with the workout. Far too often do we neglect the fact that recovery can equally improve our gains for the better, as this is where the muscles will grow back bigger and stronger, but allowing time for recovery also helps work towards relief. CBD pain relief creams are a go to option for you can apply directly on the affected area to target relief and muscle soreness. But, which one do you choose? Checkout our recommended CBD pain relief cream and balm below.
Recovery Defined
As stated above, recovery is one of the most important aspects of training, as it is where the a good portion of progression takes place, and there are many forms of it to be done. Stretching, light cardio, and using other forms of recovery are great, however, the right supplement has the ability to transform your gains for the better, as well as provide you with some quality pain relief. The best CBD pain relief cream for your muscles and joints, especially after a workout, will improve your physical health and performance for better physical upkeep.
What is CBD?
For those of you that are not exactly sure what CBD is, let’s break it down. Cannabidiol, (CBD), is the second most prevalent active ingredient in marijuana, the first being THC. CBD is an essential component of medical marijuana and it is derived directly from the hemp plant, a cousin of marijuana, or manufactured in a laboratory. CBD is one of hundreds of components in marijuana and it will not cause a “high” without the other ingredients.
How Does CBD Help Recovery?
Now, you may be wondering how CBD helps with your pain relief and recovery. When it is put into a pain relief or cream, many think that the CBD will stimulate your body to use its own endocannabinoids more effectively to block and reduce pain. Studies that have tested CBD for chronic neuropathic pain find that it brings multiple benefits to the table. Benefits include:
Reduction of the intensity of pain
Aid in sleep
A decrease in the psychological effects that pain can bring.
Due to the benefits it can bring, CBD is a growing industry and these products have grown in popularity ten-fold. This almost directly results in so many supplements companies now working to produce high-quality CBD supplements, but what you will find is that there are so many options that are just junk. While it is certainly good for you to have tons of options to choose from, it is also daunting because finding the right one takes diligence and research, and most importantly they cost money, which you do not want to waste.
We’re here to help you explore the best CBD pain relief cream for muscle soreness and joint recovery so those post-workout needs are taken care of.
Venga CBD comes in with their Recovery Balm, which is an all-natural, beeswax-based topical CBD for muscles and joints. It is perfect for recovery after your grueling workouts, whether you are a weightlifter, powerlifter, bodybuilder, or average gym goer. The bottom line is that when you go through resistance training, you need to prioritize recovery, and when you use Venga CBD Recovery Balm, your muscles and joints get targeted relief.
Venga also leaves you with an enhanced soothing feeling you can’t find with ordinary salves. Vega has managed to pack in an incredibly potent dose of CBD into their 1oz and 2oz sizes, which helps give athletes a powerful means to treat body discomfort.
The go-to solution for enhanced recovery and quick relief, Venga CBD Recovery Balm is the perfect answer to help with things like:
Experiencing relief from the stiffness and reduced mobility that can occur after a prolonged or intense period of exercise
Finding comfort in common pain areas such as the lower back, neck, shoulders, and hips
Venga CBD products are also thoughtfully designed to address other common issues you may face after training, such as joint discomfort which includes swelling in areas like the knees, wrists, ankles, and hands
Alleviating discomfort associated with common conditions such as shin splints, plantar fasciitis, arthritis, and tendonitis
Price
When it comes to purchasing a product, price certainly is a big deciding factor. Many times, you will see CBD pain relief creams that are outrageously priced, but Venga CBD Recovery Balm comes in relatively fair. There are two options to choose from:
1 oz: $49.99
2 oz: $85.00
While Venga CBD Recovery Balm may not be the cheapest product on the market, you are getting a quality CBD pain relief product that has helped thousands of athletes with their recovery, they even have a five star rating. When you want something quality, chances are the prices will be a little higher, but you have to keep in mind that this is also a product that is cheaper than a lot of other options out there.
Pros
Quality CBD recovery product
Designed for athletes
Targeted pain relief
Cons
Premium priced
Our Verdict
No review would be complete without our input, and we were fortunate enough to be able to try Venga CBD Recovery Balm for a good period of time. After the intense training sessions our team endures at the Generation Iron Training Facility, there is no doubt that we are sore for a few days after. However, out of all of the recovery products we tried, Venga CBD definitely is one of our favorites.
We experienced a soothing feeling and pain relief almost immediately, so we have no complaints. Another thing worth mentioning is there is not a weird smell that you might get with other CBD pain relief creams or balms; Venga CBD Recovery Balm actually smells pretty good. This is one product we highly recommend to get the most out of your recovery.
CBD FAQs
Are there any side effects?
Most people have a well received reaction to CBD, and all THC is removed from Venga CBD Recovery Balm, so you do not have to worry about that.
Can I pass a drug test using CBD?
With Venga, all THC is removed, so you will not have any illegal substances in your system. You also can travel anywhere in the US with it.
When will it work?
Most people notice results within a day or two, but use it consistently for the best results.
CBD Pain Relief Cream Wrap Up
There is no doubt that recovery is important, and CBD is an option that is growing in popularity. With so many CBD pain relief creams, balms, and gels on the market, it can be hard to choose which one is right for you. Our team at Generation Iron can firmly recommend Venga CBD Recovery Balm, and for many good reasons.
Isenmann, E., Veit, S., Starke, L., Flenker, U., & Diel, P. (2021). Effects of Cannabidiol Supplementation on Skeletal Muscle Regeneration after Intensive Resistance Training. Nutrients, 13(9), 3028. (Source)
Blessing, E. M., Steenkamp, M. M., Manzanares, J., & Marmar, C. R. (2015). Cannabidiol as a Potential Treatment for Anxiety Disorders. Neurotherapeutics : the journal of the American Society for Experimental NeuroTherapeutics, 12(4), 825–836. (Source)
Argueta, D. A., Ventura, C. M., Kiven, S., Sagi, V., & Gupta, K. (2020). A Balanced Approach for Cannabidiol Use in Chronic Pain. Frontiers in pharmacology, 11, 561. (Source)
Chris Hemsworth and Arnold Schwarzenegger train together.
Popular actor Chris Hemsworth recently fulfilled a lifelong dream of training with his idol legendary Arnold Schwarzenegger. The Extraction 2 and Thor star posted about their training encounter while in Brazil for a Netflix fan event.
Following in the footsteps of action stars before him, Chris Hemsworth has been hard at work diversifying his filmography. Hemsworth has appeared in multiple Marvel films and is set to appear in the action-packed sequel to the Netflix hit Extraction.
When he’s not filming a blockbuster action film, Chris Hemsworth is hard at work in the gym either bulking up to play Thor or pushing his athleticism to the next level to portray characters like Tyler Rake in the Netflix original film Extraction. Hemsworth has shown time in again that he’s a major advocate for fitness. Creating his fitness app Centrfit, Hemsworth hopes to help individuals become their best selves, physically, and mentally.
Like Chris Hemsworth, Arnold Schwarzenegger has a long history of advocating for fitness. A seven-time Olympia champion, Schwarzenegger cemented himself as one of the all-time greats of the sport. After dominating the bodybuilding scene, Schwarzenegger would set his sights on Hollywood next. Making the switch to acting saw Schwarzenegger release a myriad of high-grossing films from the 80s into the 2000s. Schwarzenegger would eventually set his sights on politics where he would become governor of California.
Thor Meets The Terminator
With both famed actors contracted with Netflix for multiple projects, Chris Hemsworth and Arnold Schwarzenegger recently collaborated in a hilarious video. The video promoted their current major projects on the steaming platform Extraction 2 and FUBAR.
While making the rounds for a Netflix fan event, Chris Hemsworth and Arnold Schwarzenegger had the opportunity to train together. Posted on Instagram, Hemsworth was ecstatic about the opportunity to train with one of his heroes, Schwarzenegger.
In the post, Chris Hemsworth and Arnold Schwarzenegger stood side by side, likely after their session.
Ya never know who you’ll bump into at the gym! What a dream to train with the one and only Arnold Schwarzenegger.
Even Arnold Schwarzenegger commented on the physique of Chris Hemsworth.
“Look at how pumped you are. The delts. The triceps,” wrote Schwarzenegger.
It’s clear that Chris Hemsworth has gained the respect and stamp of approval of Arnold Schwarzenegger. Both men are dedicated to fitness and to entertaining others. Two icons, two kindred spirits who have built impressive career resumes while also inspiring those who follow them.
What do you think of Chris Hemsworth training with Arnold Schwarzenegger?
News and Editorial Writer at Generation Iron, Jonathan Salmon is a writer, martial arts instructor, and geek culture enthusiast. Check out his YouTube, Instagram, Twitter, Facebook, and Sound Cloud for in-depth MMA analysis.
Ric Flair continues to workout hard and follow a strict diet to this day.
Ric Flairis one of the top professional wrestlers of all-time at any level. After a lifetime of athletic success and keeping his physique in top shape, Flair continues to impress with his workout and diet plan at 74 years old. Recently, Flair discussed how he continues to train to remain in great shape.
Flair was an incredible athlete from early in his life. He was a standout wrestler and football player in high school. He won the state private school wrestling championship in 1966 and 1968. Flair was also recruited to play football by the University of Minnesota.
Flair quickly realized he wanted to create a career in professional wrestling and made his debut in 1972. He bounced around before making his debut in WWE in September of 1991. This is where Flair thrived using his in-ring skill along with charisma and personality on the mic. Flair is recognized as a 16-time World Champion. This consists of being an eight-time NWA World Heavyweight Champion, six-time WCW World Heavyweight Champion, and two-time WWF Champion.
After a career that spanned six decades, Flair continues to train at a high level and is open about the programs that he has followed.
Ric Flair’s Training & Diet Plans
In a recent interview from April, Ric Flair shared some of his workout secrets. The legendary wrestler did not miss any days and was determined to get a training session in no matter what.
“I worked out everyday no matter what. If I got up at 4 in the morning, I’d workout at 5. I never missed it.”
A former workout plan for Flair consisted of “500 free squats, pushups, and 30 minutes of cardio” in a session that lasted about an hour and a half.
In July 2022, Flair planned to compete in the ring one more time at the Nashville Fairgrounds. To prepare for his return, Flair used a workout that combined explosive strength and cardio. It looked something like this:
Ric Flair implements a diet plan that is loaded with protein and clean carbs. He has been able to change his ways and described his meal plan in a recent discussion with Men’s Health.
“I used to live by the rule for every pound of bodyweight, you want to have a gram of protein. That’s hard to do. You’d have to eat 20 chicken breasts, two dozen raw eggs a day in the blender. I ate a lot more carbs than I do now.”
Flair explained that he has been able to come up with a new diet plan that is tailored to his goals today.
“I don’t eat much bread. I love pasta but I eat very little pasta and the result of my surgeries I gotta go watch what I eat spicy food will kill me.”
Ric Flair is one of the top wrestler of all-time and it is clear that he continues to train at a high level. While he is not performing in the ring, Flair has shared personal goals involving his cardio and bench press.
“My goal right now is I want to do 10,000 meters on the air dyne bike and I want to bench press 225 by February 25, 24. I want to make sure that as each year goes by, that I can do what I did when I was 23.”
Both drop sets and supersets are two key techniques for breaking through plateaus.
Let us know if this sounds familiar and then we’ll tell you if you need drop sets and supersets. You’re kicking your ass at the gym day after day trying to make a better body for yourself. You put in the work, you push hard, but you suddenly stop making progress. You’re stuck. You’ve hit a plateau.
A training plateau can be one of the most frustrating aspects of bodybuilding. You feel like you lost control. No matter what you do, you aren’t seeing the change that you so desperately desire. You keep working hard, keeping grinding, stick to that rigid schedule but just can’t seem to make it happen. What do you do?
Well, we have two methods that can help you bust through that plateau and start giving you those awesome gains again: drop sets and supersets. We’re sure you’ve heard of these techniques before. They aren’t mind blowing new tricks, but they are an important part of a bodybuilder’s arsenal when you find yourself stuck. Knowing how to perform these and when to perform these, plus knowing just what they can do for your gains will make all the difference in the world.
Let’s talk drop sets and supersets and explain what these two techniques can bring to your workouts and those plateau bursting goals. With the right approach to your training and maximizing the best for your gains, you will better see those training wants and needs for the best results.
What Is A Training Plateau?
A training plateau is when your training stalls out and there isn’t much progress. When we work out, our muscles get used to those exercises over time, so eventually they start to anticipate what’s coming and growth starts to stall out (1). This can be devastating for our gains and will only hurt us in the long run.
If you aren’t one to want to change up your routine totally, although you need to eventually, there are ways to sort of cheat the system that can really burst through plateaus so you see those gains you want most. Here is where drop sets and supersets come into play and these will work wonders for you as you look to break plateaus and increase muscle growth and overall gains.
Drop Sets & Supersets For Busting Through
It’s time to talk drop sets and supersets. As two of the most effective ways to burst through a training plateau, these will work wonders when added to your routine for the best gains and overall results.
Drop Sets
So, let’s say you can’t seem to move up in weight anymore. You push and push but always seem to hit failure within a work set. What do you do? Drop sets are a great way to keep stressing your muscles and increasing your strength so you continue to push and push past that plateau (2).
Drop sets are a technique where you drop weight after you reach failure during a particular exercise and continue to add reps to the workout. For example, let’s say you hit failure with dumbbell shoulder presses at 10 reps. Drop some weight and then do 10 more reps. Then after that, drop a few more pounds and do another 10 reps. What this does is keeps the muscle working, but since it was to failure, you need to drop weight so you can actually lift the weight.
This way, even if you hit your limit, you can keep pushing further and further until even the slightest amount of weight is killing you. And by doing this, you can continue to push yourself without sacrificing form, keeping your workout safe and allowing you to continue to grow even when all hope seems lost.
There is no specific or magic number to drop when you perform this technique. The key is to be able to drop enough weight so you can complete another set to the point of almost failure. By constantly pushing yourself, constantly stressing your muscles, and hopefully constantly breaking past that plateau you will see better results so come training and competition time, you will tackle any and all of those wants and needs.
Supersets
Does your workout consist of a traditional body part training split? Are you starting to hit that wall? Then maybe it’s time to start incorporating supersets into your routine. A superset consists of pairing two movements that normally work opposing muscles (deadlifts and squats for example) and the point is to complete one set of each exercise one after the other without rest to create one “superset.”
Supersets are nothing new and anyone familiar with hardcore exercising should already know what it is. But maybe you aren’t including them in your workout. If you’re stuck, maybe you should reconsider.
Supersets are great at getting a pump, when your muscle tissue becomes so filled with blood that your muscles literally look like they are about to explode. All bodybuilders want to gain that pump and a superset is the perfect way to get it. You can also save time in your workout because you are limiting rest and allowing yourself to just plow right through any workout (3).
A superset will get every last bit out of your muscles in a workout. It will take you to new levels and hopefully push you past the limits that have been preventing you from making progress in the gym so you see the best results possible.
Wrap Up
When it comes to your training and performance, drop sets and supersets are exactly what you need to see the best gains possible. By working to eliminate any muscle confusion, and take down those dreaded training plateaus, these two approaches to training are perfect for seeing the best gains possible. You work hard inside and out of the gym and should be rewarded for all that hard work. Place drop sets and supersets into your routine today and see how these can transform your results.
Let us know what you think in the comments below. Also, be sure to follow Generation Iron on Facebook, Twitter, and Instagram.
*Images courtesy of Envato
References
Frontiers (2016). “Overcome strength-training plateau with accentuated eccentric loading”. (source)
Schoenfeld, B.; et al. (2018). “Can Drop Set Training Enhance Muscle Growth?”. (source)
Weakley, J.; et al. (2017). “The effects of traditional, superset, and tri-set resistance training structures on perceived intensity and physiological responses”. (source)
Cutler believes the dumbbell stiff leg deadlift is the best movement for your hamstrings.
If you want to get legs like four-time Olympia champ Jay Cutler, you should try out his favorite workout routine for leg day. As any bodybuilder will tell you, skipping leg day is a big no-no. That’s why focusing on those hamstrings, glutes, and quads with squats, deadlifts, and lunges is necessary to build a strong, well-developed lower body. Here are some crucial takeaways from Jay Cutler’s brutal leg training session.
Many people consider Jay Cutler a bodybuilding legend, and when you look at his career, it’s hard not to agree. He’s a four-time Mr. Olympia winner and the only Men’s Open bodybuilder to come back and win the title again after losing it. Jay Cutler also has three Arnold Classic titles and remains active in the sport even though he retired in 2013.
Another great thing about Jay Cutler is how open he’s been with his bodybuilding journey. Now mind you, he insists he isn’t returning to actively competing, but he recently started a challenge to transform his physique for turning 50. Since then, fans have gotten a sneak peek into his routines for muscle-building on his Youtube channel, and this Jay Cutler leg workout is one of them. In this post, we look at his leg workout and share some important tips he gives about competing.
Jay Cutler starts the video by taking a pre-workout supplement, and he says taking creatine is important as a bodybuilder. Creatine is one of the most popular bodybuilding supplements because research shows it’s great for building muscle and strength (1). Jay Cutler says,
“I was just saying the other day on YouTube, I had a YouTube video I just launched that I think everyone should use creatine whether male [or] female… So if you’re not using creatine then you’re missing the boat.”
Jay Cutler on Effectively Training In Season
Next, Cutler talked about the training he recommends for active bodybuilders. He says he did double split training in his late 20s. Double split training splits workouts into two sessions a day and is a great way to work out with maximum intensity and focus for each session.
Experts recommend this training style for in-season training because the workouts are shorter and less tasking. For many bodybuilders, in season is when they cut out the carbs, which generally means reduced energy levels (2). Non-bodybuilders can also benefit from this training method since it’ll give their muscles more volume. Of course, it’s recommended for advanced lifters, and you should be wary of overtraining.
“I was doing a lot of Double Split training, and I do recommend that, like when I was in my late 20s, like ideally, that was for me because listen, I was paid to be a pro bodybuilder. I mean, I did a morning and afternoon workout… So I’d split my legs, and I’d do quads and hamstrings the same day, but I would do hamstrings in the morning at, like, probably 7:30, 8 o’clock, and I would go home, and I’d nap and eat my meals and everything else, and I go back to the gym at like 2:00, 2:30.”
Jay Cutler’s Leg Workout
Exercises
Seated Leg Curl
Standing Single Leg Hamstring Curl
Dumbbell Stiff Leg Deadlift
Barbell Walking Lunges
Leg Extension Machine Leg Curl
Leg Press
Unilateral Leg Press
Roger Squat
Jay Cutler announced that his leg workout mainly focuses on working his quads and hamstrings. He stated that the seated curls, standing curls, stiff-legged deadlifts, and lunges he’s doing are all for the hamstrings. Read on for a closer look at his exercises, their target muscles, and some tips he shared.
Seated Leg Curl
Not many exercises can activate the hamstrings, like leg curls. This simple and beginner-friendly routine induces muscular hypertrophy for that muscle and strengthens your posterior chain. For this routine, Jay Cutler does two warm-up sets first and then three working sets. He also did a pyramid scheme – increasing from light to heavy weight – with weights peaking at 180 lbs.
“For some reason, with my leg, the way my body was made up, the [seated leg curl] always felt better than the lying leg curl. I was always in search to find a leg curl that felt good for my body. the seated always worked. I’ll tell you, for years, this has been my starting movement, and I feel one of the most beneficial.”
Standing Single Leg Hamstring Curl
The standing single-leg hamstring curl is another hamstring builder. However, since you do this exercise standing, it also recruits your glutes. This exercise increases your stability, hamstring strength, and balance. Unilateral training, like the standing single-leg hamstring curl, can help you fix leg imbalances. For this movement, Jay Cutler does one working set on each leg.
Dumbbell Stiff Leg Deadlift
The dumbbell stiff leg deadlift is an effective hamstring, glutes, and lower back builder. However, it’s an isolation exercise that majorly works on your hamstrings. Jay Cutler did three sets of 10-12 reps for this one while pyramiding up the weights.
“I’m going to focus now on stiff leg deadlifts now. I mentioned when I was doing the seated leg curl this is probably the best exercise for the hamstrings. I’m gonna focus on dumbbells, and with these, you know, I’m still going to do 10 or 12 repetitions, but I just feel it’s different with the dumbbells. I try to place a lot of pressure [on the balls of my feet], and that’s what’s nice about wearing, you know, my sneakers with the very little limited sole. I’m going to put most of the pressure on the balls of my feet, so I really get that stretch.”
This study shows that shoes can affect performance during deadlifts (3).
Barbell Walking Lunges
Barbell walking lunges are a great way to build your lower body muscles. They work primarily on your quads but also recruit your hamstrings, glutes, hip flexors, and hip adductors. This unilateral movement trains each side of your body to address any muscle imbalances present.
Cutler started and ended with 70 lbs for this routine, aiming for 8-10 reps per leg. He says while others do this movement for the quads, he has a different approach. According to Jay Cutler,
“So a lot of people do this for quads. I actually do them for hams and glutes. I think you know the lunge is going to engage a lot of the hamstring and glute tie-in, so it’s beneficial for the males and the females. Beneficial for me because once again, I’m turning 50, and uh, I want to try to keep some of my development back there.”
Leg Extension Machine Leg Curl
Initially, Jay Cutler wanted to do lying leg curls at this point, but the machine was out of service. He says he would have started with 125 lbs and ended with 125 lbs. Instead, he did a no-rep count leg curl on the leg extension machine to warm up his legs. The goal was to get a pump, and he did two sets.
Leg Press
The leg press was the first power exercise that Jay Cutler did for this leg day workout. This effective exercise builds your quad, glute, adductor, and hamstring muscles. Jay Cutler did three sets of this exercise with 10-12 reps on an inverted leg press machine. He says that although the reps look short on the machine, it helps because it switches the blood flow. With an inverted machine, the blood will come down, and Cutler believes that helps with leg growth.
Unilateral Leg Press
Next, Jay Cutler did more leg presses, but this time on a unilateral 45-degree leg press machine, working one leg at a time. He says that the leg press helped him to fix a leg discrepancy. Cutler does two sets of 10-12 reps for this routine and shares a tip on how he uses the machine to target his imbalance.
“So since this is counterbalance and one of my legs is weaker than the other, I’m going to do one plate on this side [he adds a plate on the right side]. So most of you guys probably don’t know these machines are kind of balanced.”
Squat on the Roger Squat Machine
This is the last workout Jay Cutler does for this leg day video, and he does two sets of squats with 9-12 reps during each set. Doing a squat on this machine helps your form and works on your glutes and quads. While using this machine, Jay Cutler holds at the bottom for the movement to further induce muscle strength and growth.
Buford, T. W., Kreider, R. B., Stout, J. R., Greenwood, M., Campbell, B., Spano, M., Ziegenfuss, T., Lopez, H., Landis, J., & Antonio, J. (2007). International Society of Sports Nutrition position stand: creatine supplementation and exercise. Journal of the International Society of Sports Nutrition, 4, 6. https://doi.org/10.1186/1550-2783-4-6
Chappell, A. J., Simper, T., & Barker, M. E. (2018). Nutritional strategies of high level natural bodybuilders during competition preparation. Journal of the International Society of Sports Nutrition, 15, 4. https://doi.org/10.1186/s12970-018-0209-z
Valenzuela, K. A., Walters, K. A., Avila, E. L., Camacho, A. S., Alvarado, F., & Bennett, H. J. (2021). Footwear Affects Conventional and Sumo Deadlift Performance. Sports (Basel, Switzerland), 9(2), 27. https://doi.org/10.3390/sports9020027
Know the right combination of muscles to train to ensure your bodybuilding gains are met and really work to get the most out of every workout.
Instead of wandering around the gym with no plan in mind, it is important for you to know what works best to maximize the full potential of your growth with your muscle groups. While ripping a quick set of bicep curls, hopping on the bench for a few decent reps, and hitting a body weight squat circuit might make you feel good, you won’t be actually benefiting your overall performance or individual muscle groups or any major muscle group, as well as smaller muscle groups, to make sure to see growth in your training.
To start seeing the success of muscle building depends on training the right muscles, at the right time, and with other muscle groups that aid in such growth. Pairing muscle groups that compliment each other will activate more muscle fibers and allow for more muscle in your workouts for maximum muscle group training for all muscle groups and sheer volume.
Work Those Stabilizer Muscles Out For Support
It is important to note that very few exercises truly target just one muscle, whereas many target different muscle groups. Although a major muscle may be the intended target, smaller ones surrounding it also benefits and provide support and act as stabilizers for the larger muscles.
By combining certain muscle groups together that complement each other, you increase muscle mass, bone health, and begin that path to your desired physique. Working on the wrong muscle group together won’t totally destroy all gains, but you will not fully maximize the potential of your hard work put into the gym from all muscle groups.
The Benefits Of Combining Muscle Groups For Serious Growth & Performance
The bonus of combining certain groups is to work like-minded muscles with complimentary movements. A day off of recovery for that muscle group will allow the muscle to recharge to better target muscle growth. Compound exercises are those that involve more than one group of muscles and can increase efficiency, muscle mass, and weight loss.
However, if you want to start to strengthen muscle groups over the other, exercises performed in the beginning of the workout led to greater gains than those completed at the end (1).
Fatigue plays a role for those muscles worked at the beginning are fresher and more willing to lift more weight for muscle group training and intensity.
These muscle group combinations ensure you see big gains without sacrificing your overall health so as to not waste your time in the gym and be as effective as possible with all muscle groups. A simple change in your existing workout plan can go a long way in terms of benefits and gains for muscle group training with added intensity. Getting enough resistance from enough intensity quickly can ensure safe lifting for weeks and months as you build up enough muscle.
Chest, Shoulders and Triceps For Pushing Motions
The chest and triceps work together in most pushing motions that originate from the shoulders, so combining the three is the best choice. By keeping all three activated in the workout, the possibility for growth is undeniable and unavoidable, especially with great chest exercises, and even in the triceps and shoulders.
While the bench will see greater muscle hypertrophy in your chest than the triceps (2), it’s important to recognize that both the triceps and shoulders still benefit from said exercise as opposed to just one muscle group or just one singular major muscle group or body part, as well as other smaller muscle groups incorporated in your training program for the best results to get in a week.
With the shoulders as a bridge to your chest and triceps, increasing mobility and size are key to keeping your upper half strong, stable, and free from injury. Put these three muscle groups together for an effective and efficient workout to train at least once per week to target different muscle needs through weight training so you can spend the time you want on them.
Whether it be your shoulders or your chest, you can get at least one good exercise in a week to split your days between the other groups so your body can rest and enjoy the program designed for lifting big weights.
Exercises:
Incline Chest Press
Bench Press
Dumbbell Lateral Raises
Arnold Press
Dumbbells Triceps Kickbacks
Triceps Overhead Extension
Back, Biceps and Abs For Pulling Movements
This muscle group pairing is effective because the biceps assist the back with many exercises. For a lot of back day training, the biceps and arms offer the secondary movement being some sort of pulling motion in many ways. Whether it be a rowing motion, or one of pulling up or down, in the upper or lower arm, the biceps are essential for getting that back to where it should be so you start seeing that wing-like back along with those giant arms so they start working for your benefit.
While its true your biceps also activate the shoulders, which you would have included on a different day of training, it is vital to just maintain your form and know your limits to not over work them or other major muscle groups, especially your back and arms. Working your abs along with the back and biceps offers stability and can assist in injury prevention (3), so adding core exercises to this regiment is simply a must to also help with low back support.
Along with those added benefits of balance and grip strength, you can get that more than desired six-pack abs to look and feel great while also promoting good back support for your overall body health along with rest and the best recovery to train at optimal capacity with heavy weights while ensuring efficient time working out.
Exercises:
Dumbbell Rows
Lat Pulldowns (with reverse grip)
Standard Bicep Curl
Hammer Curl
Preacher Curls
Plank
Crunches
Russian Twists
Hamstrings, Quads, Calves and Glutes For Lower Body Power & Explosive Strength
Training these muscle groups may seem obvious, but it is vital to keep working your legs. Your quads, hamstrings, calves, and glutes work as one to perform these compound motions so it is no surprise this combination works to your maximum benefit with workouts.
Your calves, hamstrings and glutes help with hip and knee movements and your glutes offer added support to the hamstrings to flex the knees or extend the hip. Well-trained legs provide you with a strong back and abs, but also that balance and stability to improve form in a variety of other exercises, some with just one single leg to work those calves and get them done.
While leg day may not be as appealing as hitting a good, solid upper body workout, or whatever comes your way, it is vital to train your legs and keep a strong foundation in and out of the gym for major muscle groups and workouts in order to see proper rest as well from your legs routine for great workouts.
Exercises:
Bodyweight Squat
Bulgarian Split Squat
Barbell Hip Thrust
Machine Leg Curl
Step Ups
Cable Kickbacks
Standing Calf Raise
Seated Band Pushes
Wrap It All Up
More often than not we have a good handle on what muscle groups we want to work together. People will commonly work their chest and biceps and save the triceps and shoulders for the back. While you are likely to notice progress, a simple change of switching your back and chest days can boost your performance and strength by providing complimentary muscles groups to perform exercises more effectively.
Regardless of what you decide, it’s important to have a plan in place to stay on track and continue to see that muscle growth you want and need while also staying healthy. Use leg days as a recovery tool for your upper half just as much as you are using them for building foundational strength to support and assist balance and stability. Try pairing these muscle group combinations together and love the results that follow for what you want and need to make people want to stare at all your progress.
Check out our Exercise Guide for other exercises and video instructions.
Let us know what you think in the comments below. Also, be sure to follow Generation Iron on Facebook, Twitter, and Instagram.
*Images courtesy of Envato
Resources
Simao, Roberto; Freitas de Salles, Belmiro; Figueiredo, Tiago; Dias, Ingrid; Wiilardson, Jeffrey M. (2012). “Exercise order in resistance training”. (source)
Ogasawara, Riki; Thiebaud, Robert S.; Loenneke, Jeremy P.; Loftin, Mark; Abe, Takashi (2012). “Time course for arm and chest muscle thickness changes following bench press training”. (source)
Hsu, Shih-Lin; Oda, Harumi; Shirahata, Saya; Watanabe, Mana; Sasaki, Makoto (2018). “Effects of core strength training on core stability”. (source)
Victor Martinez is an iconic pro bodybuilder and legend in the sport. Victor arguably sported one of the greatest physiques of the 2000s. In a controversial decision taking place at the 2007 Mr. Olympia, he nearly beat Jay Cutler for the title. We were able to meet up with Martinez at the Generation Iron Personal Training Gym for an epic bicep workout. In this GI Exclusive, Victor Martinez ends this 3-part training series with a powerhouse bicep workout guide.
While you can find training regimens online, or download plenty of training programs that tell you exactly what to do, it is always nice to see someone going through the motions. Being able to see a bodybuilder’s regimen and the intensity of their workout in real time is always beneficial to get an idea of what to base your lifts off of.
That’s why Victor Martinez met up with Vlad Yudin to go through the ultimate gauntlet of a workout. In the third part of our training mini series with Victor, he puts Vlad through the ultimate bicep workout, complete with exercises, sets, and reps, you will know everything you need to when it comes to blasting your biceps.
This exercise is an immediate follow up to Victor Martinez’ in-depth chest training and shoulder training guide and should be completed within the same session.
As mentioned above, this bicep training session immediately follows a full chest day workout alongside half of a shoulder workout. Victor Martinez prefers to combine muscle groups in his workout sessions that he believes create the best combo for most effective progress. He combines chest with shoulders because chest exercises often indirectly workout your shoulders – then expands to an arm workout for a more complete upper body training session.
Victor Martinez’s Bicep Workout
Exercises
Sets
Reps
Cable Bicep Curls (Warmup)
3
20-15-12
Barbell Curls
4
10-12
Dumbbell Curls
3
12
Cable Hammer Curls
3
15
When it comes to weight, that’s impossible to recommend broadly because each person is an individual, meaning they will have different limits on how much weight to push. Ultimately, you want to lift enough weight to complete all three sets for each exercise, but by the end of the final set for each – you should barely be able to finish, meaning you are pushing pretty close to failure. It may take trial and error to begin with – but you’ll ultimately find a sweet spot this will be more than enough to exhaust your muscles completely.
Victor Martinez also has some tips on how to ensure you’re fully pushing yourself with each workout session. For every exercise, make sure you always hit the number of reps you are shooting for. On the final set, if you can’t hit, let’s say, 15 reps. Don’t stop. Drop weight so you can hit that number. That’s where real muscle growth comes from – pushing beyond your first perceived limit. In this video, Martinez explains there are two ways to get intensity when you are started to get exhausted – drop sets or supersets.
Cable Bicep Curls (Warm Up)
Victor Martinez starts this segment of his workout program with another warm up. This consists of cable bicep curls – three sets. The first set is 20 reps. The second set is 15 reps. And the last set is 12 reps.
During this warm up, Victor Martinez also shares some sound advice about how to prepare for a workout. He suggests never training on a completely empty stomach. If you are someone who trains in the morning – always make sure to have some food beforehand, a good pre-workout meal is always good to have. If you train fasted – you will simply lose weight. If that’s your goal – that’s great. But if you are looking to build muscle mass, Martinez always recommends getting some food in you before hitting the gym.
Barbell Curls
For the first official exercise after the warm up, Victor Martinez recommends traditional barbell bicep curls. Four sets of 10-12 reps. During this workout, Martinez shares a tip for getting an extra bit of work into the workout. When the weight is lighter – Martinez likes to hold the peak of the movement for a extra split second to get more of a squeeze. He emphasizes only doing this on lighter weight. With heavier loads this can risk injuring your tendon.
Dumbbell Preacher Curls
For the second exercise, Victor Martinez moves onto traditional dumbbell bicep curls. He uses a bicep curl bench to help prevent cheating or loose form. For this exercise he recommends three sets of 12 reps.
During this exercise, Martinez reiterates the importance of always hitting the correct number of reps. Even on the final set if you feel fully exhausted, do not give up early. This leads to slower or sometimes no improvement in muscle gains. Always drop weight and complete the max reps.
Cable Hammer Curls
Victor Martinez ends his bicep workout focusing on cable hammer curls. For this exercise, Martinez suggests three sets of 15 reps. While performing this workout, Martinez emphasizes focusing on safety, even when using machines in the gym. Always check your equipment to make sure it’s working properly to avoid injury.
He tells a story of injuring his quad when he was just 20 years old. He was lifting on a leg press machine that had misaligned ball bearings. It caused the machine to stop suddenly half way through a press – causing a tear in his quad and disabling him from full training for over a year.
Wrap Up
That about wraps up Part 3 of Victor Martinez’s upper body training routine. Make sure to watch the GI Exclusive training video above to get complete play-by-play tips on each exercise. Soon you’ll transform your workout into a pro level routine.
