Best E-Books For Bodybuilding & Fitness

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June 1, 2023

These E-books are great for gaining knowledge and guiding you through training for the best results.

When it comes to bodybuilding, there are so many resources for you to learn from, movies, books, and so on. E-books are a great resource for you to learn from, and you can download them right onto your computer or other devices and read wherever and whenever you want to. This is huge for you never stop learning, especially with a sport as vast as bodybuilding. These bodybuilding E-books can be written by bodybuilders, trainers, coaches, and health and fitness experts, so you get a broad range of viewpoints about each topic. From there you can form your own ideas, take notes from the pros, and really make your workouts and routines something pretty great.

We’ve put together a list of the Best E-Books for 2023 so you can start to build your library of fitness knowledge to see those gains start to grow. From training, to preparation for a bodybuilding show, and much more, these books will allow you to see your goals and progress in a new light so when performance time comes around, you’re more than ready.

Best E-Books For Bodybuilding

Best E-Book For Bodybuilding Overall: Dorian Yates Training Journal E-Book
Best E-Book For Modern Bodybuilding: The New Encyclopedia Of Modern Bodybuilding
Best E-Book For Strength & Size: Bigger Leaner Stronger: The Simple Science Of Building The Ultimate Male Body
Best E-Book For Bodybuilding Contest Prep: Bodybuilding: The Complete Contest Preparation Handbook
Best E-Book For Barbell Training: Starting Strength: Basic Barbell Training

Best E-Book For Bodybuilding Overall

The best E-book overall for bodybuilding will include top tips on how to succeed in the sport while also offering great workout advice so you can see those gains you want most.

Dorian Yates Training Journal E-Book by Dorian Yates

leg press machine Dorian Yates — Image via Instagram @thedorianyates

This training journal from Dorian Yates, a 6x Mr. Olympia champion, describes in rigorous and great detail his training throughout his entire bodybuilding career. The pages are Yates’ own words and actual writing as he trained to become one of the greatest bodybuilders in the history of the sport. This is the first of Yates’ journal that has been published, and it details select passages over the course of five years, from 1985 to 1990. A true testament to detail, this E-book shows aspiring bodybuilders how to take effective notes to maximize your training, stay on top of your workouts and nutrition to continue seeing great progress, and how to set goals for yourself so they appear in writing so no excuses can be made.

Dorian Yates Training Journal

Dorian Yates Training Journal is the entire bodybuilding career of legendary bodybuilder, Dorian Yates, in his own words as he chronicled five years of his training.

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Pros

Great for those serious about training who want to learn from the best
Amazing insight into his training methods, as well as diet and other important notes
Detailed for workouts, nutrition, helpful tips, and is a great guide for how to set goals for yourself

Cons

There is no key to understand some of the notes
Some compatibility and formatting issues may hurt the experience

Price: $28.99

Read our full review of Dorian Yates Training Journal E-Book

Best E-Book For Modern Bodybuilding

All athletes need the best advice and having an E-book geared towards those needs can greatly affect your overall success as a top athlete in modern bodybuilding. It is an ever changing sport, and taking in knowledge from one of the best is ideal.

The New Encyclopedia Of Modern Bodybuilding by Arnold Schwarzenegger

This book by bodybuilding legend Arnold Schwarzenegger, a 7x Mr. Olympia champion and a pioneer for the sport as a whole, is considered to be the bible of bodybuilding. Anyone who lifts and seeks a shredded physique can benefit from owning this book. It includes some in depth sections on weight training and competitions, diets and nutrition, sports psychology, and how to rehab injuries, it has everything you need to get you started, or continue on, your bodybuilding journey.

Whether you’re sculpting, strengthening, toning, maintaining, losing fat, or building muscle mass, this book shows real dedication and motivation to get the work done.

The New Encyclopedia of Modern Bodybuilding

The New Encyclopedia of Modern Bodybuilding by bodybuilding legend, Arnold Schwarzenegger, contains in depth sections on weight training, competitions, nutrition, sports psychology, and much more.

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Pros

Packed with knowledge and extremely helpful
Includes workouts and dietary routines
From a true champion and knowledgeable athlete in Arnold Schwarzenegger

Cons

Not for those seeking an easy read or for those not serious about bodybuilding

Price: $28.99

Best E-Book For Strength & Size

Although building strength and size happens primarily in the gym and kitchen, it is not as simple as just lifting weights and eating protein. That is why it is important to have the right E-book guiding you along with advice on how to effectively do so.

Bigger Leaner Stronger The Simple Science Of Building The Ultimate Male Body by Michael Matthews

Michael Matthews is here to help you get that lean, ripped body no matter your genetics or how you might feel about trying and failing again. It is absolutely real that you can achieve that body, all it takes is a little guidance. In Bigger Leaner Stronger, Matthews breaks down common myths around nutrition, facts about fitness that are simply fiction, and gets you well on your way to believing you can achieve anything. Bringing in elements of fat loss and muscle building, that desired physique will start to take effect in no time.

Bigger Leaner Stronger: The Simple Science Of Building The Ultimate Male Body

Bigger Leaner Stronger: The Simple Science Of Building The Ultimate Male Body by Michael Matthews breaks down common myths around nutrition, facts about fitness, and will get you to believe you can reach your goals.

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Pros

Great for those who struggle to commit and beginners
Really shows you how simple weight loss can be when you put your mind to it and is a great motivator for making change

Cons

Information is widely found on the Internet
The book is rather long for the material included

Price: $6.99

Best E-Book For Bodybuilding Contest Prep

Those looking to prepare for a bodybuilding contest should know exactly how to prep, it is a vigorous and demanding process that even the smallest mishap can throw off an entire prep. If you are looking to step on stage, you would want to know exactly what is required as you look to finish as high on the podium as you can.

Bodybuilding: The Complete Contest Preparation Handbook by Peter J. Fitschen and Cliff Wilson

As the sport of bodybuilding continues to grow, Bodybuilding: The Complete Contest Preparation Handbook is great for those looking to finally learn how to properly prepare for the big show. This handbook guide will walk you through each step of the process from selecting the competition of your choice, preparing for it, and making the transitions from on to off season, so you are always ready to thrive.

Accessible chapters and great for both men and women looking to get on stage, this will enhance the stage ready process so your physique is unmatched. You’ve put in the time training and dieting and now it’s time to show it off and this contest prep handbook is the way to go for you to find great success.

Bodybuilding: The Complete Contest Preparation Handbook

Bodybuilding: The Complete Contest Preparation Handbook by Peter Fitshcen and Cliff Wilson is perfect for showing you the steps in preparation for those bodybuilding competitions.

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Pros

Good for those who need to know what to expect because it is all in one place
Covers more than just competition, like dieting and workouts, which is great
Very comprehensive and easy to read

Cons

Basic content and you can find much of it online

Price: $18.94

Best E-Book For Barbell Training

Barbells are a great training tool, as they can be used for a variety of exercises from bicep curls to squats. The right approach and advice to barbell training can greatly influence your strength and physique goals.

Starting Strength: Basic Barbell Training by Mark Rippetoe

The barbell is arguably one of the most important pieces of exercise equipment out there and Starting Strength has been called one of the most helpful fitness books around. It will cover the basics of barbell training with detailed instructions for specific exercises, as well as methods and biomechanical analysis for more advanced knowledge. Everything in this book can be applied to everyone and to help with their training and performance and proper use of the barbell.

Complete with easy-to-follow instructions and guides on how to deal with stress and recovery, this book is effective is boosting your barbell routines to new levels.

Starting Strength: Basic Barbell Training

Starting Strength: Basic Barbell Training by Mark Rippetoe provides detailed instructions on exercises and biomechanical analysis all related to barbell training.

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Pros

Great for fixing form and talking about different muscle groups and range of motion, as well as other important aspects of your lift
Good programs and effective in its mission to explain

Cons

More focus on beginners would be nice
The way some things are described come off as irresponsible for those learning how to lift big weight

Price: $9.99

Benefits Of E-Books For Training & Guidance

The benefits of E-books are understood by all as great sources of knowledge for convenient advice on many topics. They include:

Training: Get the most out of your training with advice on workouts, technique, and how to properly manage your recovery for maximum gains.
Nutrition: Knowing what to eat and when to eat it is important, but also the best times to eat to maximum health and fitness.
Motivation: Sometimes we all need a boost to get us up and going and these books may just hold the key for getting you out of bed that day.
Convenient: You can read these anywhere and never stop learning.

How We Choose The Best E-Books

When choosing the best e-books, we first look at the author and the subject matter. Some books are written by bodybuilders and other athletes with real world knowledge of training and nutrition which can be very helpful as we try to maximize our training and nutrition. We also look at what the book can offer in terms of advice because you deserve the best knowledge possible for working towards your intended goals.

Lastly, we look at price, for it is possible to have a great book at a reasonable and affordable price.

FAQ Section

What is the best bodybuilding E-book?

Dorian Yates Training Journal E-Book. This training journal from Dorian Yates describes in rigorous and great detail his training throughout his entire bodybuilding career, which certainly was an impressive and unique one. The pages are Yates’ own words and actual writing as he trained to become one of the greatest bodybuilders in history, making Dorian Yates Training Journal a great read for those looking for awesome tips.

Are these books available in other forms other than E-book?

Yes. Many of these books do come in paperback or hard cover, but you will have to explore the product’s page to see just what each book respectively offers. The one reason we recommend E-books is they are easy to download and take anywhere!

Why do I need a bodybuilding book?

Like any discipline or subject, reading on that topic only allows you to learn more as you go through your journey. Bodybuilding is an ever-changing sport, and there is always more to learn. These can offer great tips and advice when it comes to training, nutrition, and motivation, all of which can translate over into your everyday life as well.

Should I look for a book written by a professional bodybuilder?

Absolutely, but books written by non-bodybuilders can also be very helpful. What changes is the point of view. Much of the knowledge will be the same, especially around widely accepted ideas around fitness and nutrition, but what changes is the point of view of someone who has undergone the same grueling training and knows what it’s like to put themselves through the utmost intensity and strictest diets every single day.

I’ve read countless bodybuilding books. Do I need to read another one?

While you do not necessarily “need” another bodybuilding book, it will never hurt to continue learning. Just because you’ve read countless books on the subject, each book is different and you are slowly filling a vault of bodybuilding knowledge. At some point, you need to put what you learn into practice though, so while reading is great, lifting is necessary.

Wrap Up

E-books are great resources for gaining increased knowledge about bodybuilding and the many aspects associated with it. Through constantly reading, we are able to really learn a lot from others, even professionals, who are living and breathing proof of just what can happen when you put your mind to it. Check out these books above and really see what these can do for you. You won’t be disappointed by giving yourself more knowledge on a subject, especially one you love.

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Let us know what you think in the comments below. Also, be sure to follow Generation Iron on Facebook, Twitter, and Instagram.

7 Ultimate Training Tips For Developing Forearm Size

By

Jacob Ladon

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June 1, 2023

Building The Forearms for Fuller Looking Arms

When looking to build significant muscle mass, training tends to focus on developing large muscles groups such as the glutes and quads, lats, pecs and delts.

While the arms do often receive a lot of attention too, the focus is predominantly on the muscles of the upper arm – the biceps and triceps.

As a result, the forearms can be neglected and therefore can under-develop in comparison to other areas.

It is important to build size and definition in the forearms in order to develop full-looking arms that matches your overall physique.

The general approach to forearm building is to concentrate on forearm isolation exercises for the forearm flexors and extensors – exercises such as wrist curls.

While these types of exercises can certainly allow for forearm growth, there are a number of other methods that can be employed to accelerate the rate of development.

The 7 Tips For Big Forearms

If you are serious about building size in the forearms, adopt a number of the following 7 tips and look to incorporate them into your training program.

1) Ditch the Straps

Wrist straps can be an excellent training tool which eliminate the detrimental impact of failing grip strength by securing the bar to the hands (1).

With exercise like the deadlift, failing grip strength can cause the individual to cease exercising before they reach absolute muscular failure.

Adding wrist straps will provide a much securing grip on the bar and allow the performer to work through to muscular failure without the grip slackening and failing.

However, when it comes to building size in the forearms, leave the straps in the locker room.

During all pulling exercises, you hold the bar by wrapping the fingers and thumbs tightly around the equipment your using, otherwise it will fall out of your grasp.

The extrinsic muscles of the forearms must work hard to maintain a secure grip throughout the duration of the exercise (2). Over time, these muscles will improve in strength and increase in size.

Furthermore, the heavier the load lifted, the more the forearms flexors must engage. Therefore, when lifting heavy, forget using straps in order to get maximize forearm activation.

There are a number of common pulling exercises that are excellent for forearm development and grip strength – exercises such as the deadlift, barbell row, and chin-ups.

Pushing exercises, such as the bench press and overhead press, are also effective forearm extensor developers – however, pulling exercises are superior for forearm engagement.

2) Grip Hard

Leading on from the last tip, it may be the case that you want to work the forearms but do not want to forgo using wrist straps.

This is absolutely fine. It is still possible to work the forearms effectively while still using the straps.

Here are two methods that are particularly useful for really pumping up the forearms.

Grab a barbell, place it on a power rack and load it up. Grip tightly and look to hold it at arms length for approximately 30 – 60 seconds.

It is also possible to this with dumbbells too. Select two heavy dumbbells, secure your grip and hold, again for 30 – 60 seconds.

Look to repeat this 8-10 times to really get the forearms burning.

3) Utilize Cables

As mentioned earlier, one of the most common forearm exercises is the wrist curl and reverse wrist curl. Barbells and dumbbells are most frequently used with this exercise.

However, the cables may be a better choice when it comes to wrist curls. This is because the cables maintain tension throughout the entirety of the movement.

This places an even greater demand on the wrist flexors and extensors and which may lead to a more efficient development of the forearms.

For the cable wrist curl, attach a short bar to the cable and adjust the pulley to the lowest position. Using D rings for this exercise is also acceptable.

In a kneeling position, place the forearms on the knees and use the thighs like a preacher bench. If preferred, set up a preacher bench in front of the cable machine instead.

Focus on flexing and extending the wrist only and perform the prescribed number of reps. It may be of greater benefit to focus on one wrist at a time rather than both simultaneously.

4) Go Old-School

You don’t need the latest fitness equipment to work the forearms effectively. In fact, there are a number of excellent forearm exercises that use basic kit.

One of the simplest exercises uses a dowel and a length of string. Insert the string through dowel, attach a weight to the string and the look to turn the dowel round and round to bring the weight up.

Once the weight has risen up to the dowel, unravel the string by gradually turning the dowel back and lowering the weight to the floor once again.

The hand gripper is another example of another basic piece of forearm developing kit. You can buy hand grippers with a range of grades.

Some take 60 pounds of pressure to close whereas others can be as high as 360 pounds of pressure! Be aware, this exercise is a lot more challenging than it looks.

5) Increase Wrist Training Frequency

The forearms are made up of dense muscle tissue which can be a little more resistant to change. Therefore, training them more often is crucial to facilitate size improvements.

Furthermore, research indicates that one of the most effective methods of promoting muscular hypertrophy is to increase the frequency of training (3).

Therefore, if looking to accelerate forearm hypertrophy, consider performing forearm orientated exercises more regularly – perhaps as much as every second day.

Be careful not to schedule forearms into your training the day before performing back and biceps. Having sore forearms when performing pulling exercises may negatively impact your performance.

6) Use a High Rep Scheme

Typically, for hypertrophy, a rep range of 6-12 reps will suffice. However, for forearm training, it is recommended to aim a lot higher than that.

Aim to complete high rep sets with a minimum of 15 reps. Feel free to experiment with rep ranges utilizing anything between 15 – 50 reps per set.

Many individuals believe that completing high reps does not positively impact the rate of muscle growth. However, high reps have been found to be beneficial when it comes to hypertrophy (4).

7) Consider Loaded Carries

Finally, it may be worthwhile adding in heavy carry exercises into your training – exercises such as the dumbbell farmers walk.

Not only will these type of exercises place a great demand on your grip strength and forearms, they are also very simple to set-up and execute.

For the dumbbell farmers walk, all that is required is a clear space and a heavy load. Simply pick up the load and take a number of steps forward while keeping the weight tight to the body.

Keeping going until the grip gives in and forces you to stop. Over time, gradually add more load to continuously challenge the forearms and force them to adapt.

Final Word

While wrist isolation exercises are very useful for developing forearm size and strength, there are a number of other strategies that can be adopted to bring about substantial growth.

Consider utilizing a number of the aforementioned forearm tips to your training, train hard, be consistent and over time, the forearms will noticeably grow causing the arms to look comprehensively bigger and fuller.

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References:

1-Coswig, Victor S.; Machado Freitas, Diogo Felipe; Gentil, Paulo; Fukuda, David H.; Del Vecchio, Fabrício Boscolo (2015-12). “Kinematics and Kinetics of Multiple Sets Using Lifting Straps During Deadlift Training”. Journal of Strength and Conditioning Research. 29 (12): 3399–3404. doi:10.1519/JSC.0000000000000986. ISSN 1533-4287. PMID 26595133

2-Mitchell, Brittney; Whited, Lacey (2019), “Anatomy, Shoulder and Upper Limb, Forearm Muscles”, StatPearls, StatPearls Publishing, PMID 30725660

3-Ochi, Eisuke; Maruo, Masataka; Tsuchiya, Yosuke; Ishii, Naokata; Miura, Koji; Sasaki, Kazushige (July 2, 2018). “Higher Training Frequency Is Important for Gaining Muscular Strength Under Volume-Matched Training”. Frontiers in Physiology. 9. doi:10.3389/fphys.2018.00744. ISSN 1664-042X. PMC 6036131. PMID 30013480.

4-pubmeddev. “Effects of Low- vs. High-Load Resistance Training on Muscle Strength and Hypertrophy in Well-Trained Men. – PubMed – NCBI”. www.ncbi.nlm.nih.gov.

Larry Wheels Shares Physique Update After Hitting High-Rep Workout

By

Greg Patuto

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May 31, 2023

Larry Wheels focused on lower weight and high reps during a recent workout.

Larry Wheels continues his journey toward competing in the Classic Physique division. He is one of the most popular fitness stars in the world today and it is because of his ventures in many areas. If he returns to the bodybuilding stage in any capacity, it will be must-see action. Recently, he shared another physique update following a workout.

Full Name: Larry Wheels (Powerlifter and Bodybuilder)
Weight	Height	Date Of Birth
244-255lbs	6’1″	12/3/1994
Division	Era	Nationality
Classic Physique/Powerlifting	2010, 2020	American

Wheels burst onto the scene initially because of his superhuman strength. This helped him make waves as a powerlifter. In April, Wheels shared that he has a plan to make the switch to bodybuilding and compete in Classic Physique.

Testosterone replacement therapy has become popular in fitness recently. Last year, Wheels decided to go off steroids and use strictly TRT. He went to a doctor to get his heart checked out and when it came back clean, Wheels decided to make the change. Since then, he has been open about sharing his experiences in and out of the gym.

Wheels has discussed the feeling of different steroids over the last year. Also, he has shared many physique updates, showing a slim but still shredded physique.

Larry Wheels Hits Lighter Workout

Larry has overcome a variety of injuries throughout his career and has even discussed them with our team over at Generation Iron.

Larry Wheels recently hit a workout with Nyle Nayga where the two focused on a higher amount of reps to maintain a slim waistline.

“150sx20! Been staying away from heavy squats and deadlifts in an attempt to make my waist smaller.”

This would not be the first time that Wheels has dabbled in bodybuilding.

In 2018, Wheels made his bodybuilding debut by competing in the NPC Gold Coast Muscle Classic, where he won gold. Now, a return could be on the horizon after a successful run in many other fitness ventures.

Larry Wheels has remained extremely strong even after weening off steroids. He went through a mock powerlifting circuit around the one-year mark to test his numbers to when he was taking different supplements.

It is unknown when Wheels plans to take the stage in Classic Physique but it is clear that is the plan. There is a process to go through before he can compete against some of the best but there have already been comparisons and talks of what a potential battle with Chris Bumstead might look like. Wheels himself believes that he does not need to get any bigger to compete in the division but needs to make certain improvements overall.

After yet another physique update, Larry Wheels continues to make those improvements and work toward his goal of competing in Classic Physique.

For more news and updates, follow Generation Iron on Facebook, Twitter, and Instagram.

Bodybuilding Coach Indicted On Child Exploitation Charges

By

Greg Patuto

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May 31, 2023

A Charlottesville-based bodybuilding coach is facing multiple charges.

A well-known bodybuilding coach in Charlottesville, VA has bee indicted on child exploitation charges after allegedly persuading minors to send him inappropriate videos.

Elliot Atwell, a prominent trainer to male bodybuilders and fitness models, has built a reputation for himself working virtually with many clients around the country. In a May 24 indictment, which was unsealed on Tuesday, he has been charged with four counts of sexual exploitation of a minor, one count of enticing a minor for the purposing of engaging in sexual activity, and one count of possessing child pornography.

This is not the first time that Atwell has been accused of behavior such as this. There have been multiple complaints on social media about Atwell’s behavior. Many screenshots of alleged conversations with clients show Atwell asking for sexually explicit videos and photos.

The Daily Progress shared quotes from a statement made by the U.S. Attorney on Tuesday.

“Between December 2013 and April 2020, Atwell enticed at least six minors to record themselves engaging in sexually explicit conduct and then send the recordings to him,” according to a Tuesday statement from U.S. Attorney Christopher Kavanaugh of the Western District of Virginia and FBI special agent Stanley M. Meador.

Atwell has worked with many bodybuilders and models and this seems to be a pattern of behavior. In 2020, Atwell was arrested and charged after sending a 16-year-old male enhancement pills.

A statement from the U.S. Attorney’s Office for the Western District of Virginia made a statement on the 2020 incident:

“In March 2020, a 16-year-old juvenile living in New Jersey told investigators that Atwell sent him a package containing ‘Viagra’ in the mail. Atwell told the juvenile the medication he was sending would cause him to have erections that would last for hours and would allow him to have sex ‘like a porn star.’”

Three years ago, bodybuilding YouTuber Greg Doucette highlighted the scandal and accusations made against Elliott Atwell – and broke it down in a 15 minute YouTube video. You can see his discussion covering the news below:

The FBI is now handling the case involving the bodybuilding coach, acceding to the Department of Justice’s announcement on Tuesday. The investigation remains ongoing.

For more news and updates, follow Generation Iron on Facebook, Twitter, and Instagram.

NPC Bodybuilder Daniel Quattlebaum Passed Away From Injuries Following Motorcycle Accident

By

Greg Patuto

-

May 31, 2023

Daniel Quattlebaum was a champion bodybuilder at the NPC level.

NPC bodybuilder Daniel Quattlebaum passed away on Saturday, May 27th 2023 after sustaining injuries from a motorcycle accident. According to WYFF4 News of South Carolina, authorities claim Quattlebaum’s motorcycle hit the rear of a sedan and he was taken to Greenville Memorial Hospital following the crash.

Troopers say the accident occurred at 12:13 PM on Friday on I-85 Southbound in Greenville County, SC. The 50-year-old bodybuilder was treated for his injuries at the hospital before passing away on Saturday.

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A post shared by Daniel Quattlebaum IFBB Pro Bodybuilder (@daniel_e_quattlebaum)

There were no further details shared about his injuries following the accident.

Daniel Quattlebaum’s Successful Bodybuilding Career

Daniel Quattlebaum enjoyed great success at the amateur level during his bodybuilding career. He displayed a slim build packed with plenty of muscle on stage. He kept his physique in great condition and shredded, which helped him in the eye of the judges.

Quattlebaum first competed in 2011 during the NPC Junior USA Championships. His career spanned across a decade, hitting its peak in 2021. After winning the NPC Victory Classic in 2019, Quattlebaum earned his second victory at the event in 2021. That same year, he also won the NPC Universe & NPC National Fitness Championships. He earned four victories during his career.

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A post shared by Daniel Quattlebaum IFBB Pro Bodybuilder (@daniel_e_quattlebaum)

The devastating news involving Daniel Quattlebaum comes in the same week where “Mighty” Mike Quinn passed away after a long battle with an illness. At the end of 2021, Shawn Rhoden and George Peterson passed away within weeks of each other. In April 2022, Cedric McMillan died due to issues with his heart.

According to an obituary, there will be a memorial service on Wednesday at the Robinson Funeral Home Chapel in Easley, SC to celebrate the life of Daniel Quattlebaum. Generation Iron sends condolences to family and friends during this time.

For more news and updates, follow Generation Iron on Facebook, Twitter, and Instagram.

6 Forgotten But Incredibly-Effective Exercises Which Need To Be Brought Back

By

Dylan Wolf

-

May 31, 2023

Reliving the Golden Days

The beautiful sport of bodybuilding has evolved with time. Machines, juices, and glamour have taken over the bodybuilding world. Don’t get us wrong, we are not complaining, and neither is this article meant to compare the current bodybuilders with the good old days. We’re here to talk about the six forgotten exercises that need to be brought back for bodybuilding’s sake.

With the emergence of the online fitness scene, we see a lot of “influencers” posting their workouts online. We can’t help but notice how different their workouts are from the typical old-school training routines.

It’s almost as if the workout vanity is as important as the physiques that are a result of it. Now, there is nothing wrong with that but we miss watching nasty bodybuilders grunting through their workouts in pain, sweat, and sometimes even blood.

We have put together a list of exercises that were a hit with the golden-age bodybuilders but have now faded with time. Make these exercises a part of your exercise arsenal if you love the golden-age aesthetics as much as we do.

6 Forgotten But Incredibly-Effective Exercises Which Need To Be Brought Back

Bench Tricep Dips

Imagine a sunny day in LA, and now picture yourself in a bare-bone gym in California surrounded by jacked dudes sporting staches, wearing tank tops and short shorts. Yep, we just narrated a scene out of the legendary documentary – Pumping Iron, and this is going to the theme of the article.

The triceps are an overlooked muscle. They don’t get the same love as their siblings – biceps. When people think “arm training” they usually picture themselves curling heavy dumbbells. Hardly anyone imagines themselves performing skullcrushers when arm training is brought up.

The bench tricep dips are on the verge of extinction and need to be rescued.

Steps:

Place your hands at a shoulder-width distance on a bench and lockout your elbows.
Your arms should be perpendicular to the floor at the top of the movement.
Extend your legs until your upper legs are parallel and your lower legs are perpendicular to the floor.
Place your feet flat on the floor.
Slowly lower your upper body until your chest reaches bench height.
Return to the starting position with an explosive movement and repeat for the recommended reps.

Modification: If you find this exercise too easy, you could add resistance by keeping your feet on an elevated platform or do what Arnold did – place a few weight plates on your lap and knock out the reps until the horseshoe muscles pop out at the back of your arms.

Barbell Wrist Curls

A few more years and you’ll only see people perform the barbell wrist curls in old bodybuilding videos or if a bodybuilding museum opens up someday. Forearms, these days, are considered nothing more than accessory muscles. People slap on a couple of fatgrips on their dumbbells or barbells and call it a day.

Steps:

Keep your forearms and elbows flat on a bench while holding a barbell with an underhand grip.
Curl the barbell using your wrists and pause at the top of the movement for a couple of seconds.
Return to the starting position and repeat for the desired reps.

Mod: While holding the barbell with an underhand grip targets the sides of the forearms, grabbing the bar with an overhand grip will work the top of your forearms. Don’t let your ego get the better of you while performing this exercise. Use weights you’ll be able to follow a full range of motion with.

Donkey Calf Raises

Back in the day, hitting the gym was about training with buddies. These days, machines and Instagram have consumed the roles of training partners. Most people like working out on machines in isolation.

We would recommend performing the donkey calf raises with people on your back as it adds a new dimension to your training – stability. Aesthetics are fine but you should also focus on training for functionality. Donkey calf raises ranks high on the list of forgotten exercises that need to be brought back.

Steps:

Place your toes on an elevated platform.
Bend over at your hips so that your upper body is taken out of the equation. It’s best to perform this exercise near a bench press or a smith machine as you’ll have something to hold on to.
Ask your training partner to hop onto your back while you perform the calf raises with a full ROM.
Hold and squeeze the life out of your calves at the top of the exercise.

Cross-Bench Dumbbell Pullovers

Dumbbell pullovers are one of the best exercises for building a V-tapered back, and yet only a few people consider adding them to their training routines. Performing the cross-bench dumbbell pullovers with a strict form will help open up your rib cage and add muscle mass to your lats.

Steps:

Lie down on a bench with your shoulder placed on the pads.
Grab a dumbbell with both your hands over your chest.
While keeping your elbows locked out, slowly lower the dumbbell until it is a few inches off the floor.
Return to the starting position and repeat for the recommended reps.
Keep your hips low to the ground and make sure you don’t lift them while you’re performing the exercise.

Arm Blaster Curls

The arm blaster curls have to be one of the most badass bicep exercises of all times. We still don’t understand how it lost its charm with time and ended up on a list of forgotten exercises. If your gym doesn’t have an arm blaster, add one to your gym bag, and your arms will thank you later.

Steps:

Adjust the arm blaster so it fits snugly under your chest.
Place the back of your elbows on the pads and grab a barbell while your arms are fully extended in front of you.
Curl the barbell by bending at your elbows with a strict form.
Only your lower arms should move while your upper arms stay in place.

Roman Chair Situps

How often do you see the current Mr. Olympias train abs on a Roman chair? Back in the day, a Roman chair was a staple in an ab training routine. The Roman chair situps can be much harder than normal crunches as it requires a lot more control from your stabilizers and a strong core.

Steps:

The Roman chairs usually have a lot of moving parts so you’d want to have the roller height and seat distance adjusted right.
Once you’re in position, place your hands on your chest or behind your head.
Slowly lower your torso backward until you’re at least parallel to the floor.
Return to the starting position with a slow and controlled motion.

Mod: You could make the exercise harder by adding resistance to the mix. Hold a dumbbell or a weight plate in front of your chest and perform the exercise to failure.

Supplementation

When it comes to working hard and performing these unbelievable exercises, having a good supplementation plan is something you can’t overlook. With exercises designed for serious growth and gains, like these above, looking to a solid protein powder or creatine supplement can really do the trick. For those looking to get a great pump, a pre-workout is an easy answer and a BCAA supplement is one to make sure all your muscle gains never go to waste. Regardless of what you need, make sure to have a solid supplement routine ready to go.

Do you use any of these forgotten exercises in your workout schedules? Let us know in the comments below. Also, be sure to follow Generation Iron on Facebook and Twitter.

Conor McGregor Hurls Brutal Insults at British Influencer True Geordie

By

Jonathan Salmon

-

May 31, 2023

Conor McGregor has a war of words with “True Geordie” in a recent online feud.

Former two-weight division UFC champion Conor McGregor recently went viral after insulting British influencer “True Geordie”. The Ultimate Fighter 31 star was livid after comments made by the popular UK-based YouTuber.

Looking to once again establish himself as a top UFC contender, Conor McGregor has re-introduced himself to the MMA community in a big way. After agreeing to coach The Ultimate Fighter 31 season opposite upcoming opponent Michael Chandler, McGregor has been swarmed by the MMA media. Everyone is eager to see how McGregor approached his coaching in the upcoming season of the long-running series.

In particular, his interview with Ariel Helwani sparked the interest of a certain British influencer.

War of Words

“True Geordie”, real name Brian Davis, had quite a bit to say about Conor McGregor and his recent interview opposite Helwani. Davis hurled quite a few accusations McGregor’s way as he accused the former two-division UFC champion of lacking motivation, being out of shape, and potentially using illegal substances.

True Geordie and Conor McGregor have war of words.

“The guy is not making any f***ing sense here,” said Brian Davis. “With the constant licking of the mouth… I don’t know if this is related to his bad leg break, or if this is just a slow descent into more and more drug use, because you know let’s be real, the more you take it, the more you need.”

Davis would continue to besmirch McGregor as he reviewed film of the latter’s interview with Ariel Helwani.

“Everything you’re seeing from Conor McGregor is a guy who looks out of shape, he looks bloated. he doesn’t look like he’s taking this [Michael Chandler] fight seriously at all. “Conor’s always loved a good time, but I’ve never seen him this bad. We’ve seen athletes before who’ve gone down that road and when they’re chasing the thrill of the crowd. it’s an addiction, and when you can’t have that addiction, you replace it with other addictions.”

Not one to take a tongue lashing lying down, Conor McGregor had his own choice words to say about “True Geordie” in response. In a now deleted Twitter audio response, McGregor levied his own insults at the British influencer.

McGregor Retaliates

“What’s happening? B**** t*ts, fat f***ing b**** t*ts. Who the f*** are you?! You little burns victim looking thing. F*** me man who scolded you with a kettle? You fat f***, you fat nobody. You little feminine p**** of a thing.”I f*** p****, yeah? Keep my name out of my mouth you stupid c***, sick of seeing your fat bum face, scolded fat estrogen head.”

Suffice it to say McGregor didn’t sound very happy about what Davis had to say. He continued with the barbs:

“Oh my god, you can’t understand what I’m saying can you now pal? You’ve got subtitles under the f***ing thing saying exactly what I’m saying, so what are you saying?! You little fat no name.”

Conor McGregor going in on True Geordie for 40 seconds straight is hilarious 😭😭😭 pic.twitter.com/UW98ZXRcWt

— george (@StokeyyG2) May 30, 2023

While he hasn’t competed in almost two years, Conor McGregor still has a fairly high ceiling in combat sports. He’ll have an uphill battle in winning another UFC championship and it’s likely he’ll never do the same pay-per-view numbers as UFC 229 in his epic bout against Khabib Nurmagomedov, but it’s clear that business is still good where McGregor is concerned.

What do you think of this confrontation between Conor McGregor and “True Geordie” AKA Brian Davis?

For more news and updates, follow Generation Iron on Facebook, Twitter, and Instagram.

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.

Victor Martinez: “IGF-1 Injection Almost Killed Me” | GI Podcast

By

Jacob Ladon

-

May 31, 2023

Victor Martinez gets real about the biggest causes of health scare risks before a bodybuilding competition

Professional bodybuilding is an extreme sport. Due to this, there are certain risks that bodybuilders take as they push their bodies to the next level in attempt to become a champion. Hardcore training can risk serious injury. Dehydration during competition have caused athlete to faint. And a well understood culture of steroid and PED use can have long term risks to the heart, liver, and kidneys. This week on the Generation Iron Podcast, Victor Martinez gets honest about two near-death experiences from his bodybuilding career and discusses the causes behind the most dangerous health scares during bodybuilding prep.

During the 2021 and 2022 bodybuilding seasons, the sport fell into a very tragic time. A large number of both amateur and professional bodybuilding athletes passed away due to health complications. Most notable were Olympia champion Shawn Rhoden and pro competitor George Peterson. While these deaths in bodybuilding were all unrelated – it created a surge in the bodybuilding industry asking for more emphasis on health in the sport. Many of these athletes passed away far too young.

As of 2023, things have slowed down thankfully. But the risks involved with competitive bodybuilding still remain. There’s no way around the fact that pro bodybuilding is an extreme sport. It often involves banned substances and pushing the body to levels the average human being would not typically reach.

That’s why Victor Martinez has decided to open up about his personal health scares that he experienced during his competitive career in bodybuilding. He uses this as a spring board to talk about the most common situations that could lead to sudden health risks.

Specifically, this conversation discusses more about bodybuilding prep. About the sudden situations that occur that can lead to a bodybuilding fainting or worse – needing to go to the hospital for emergency care. Let’s jump into it.

Disclaimer: Generation Iron team are not medical professionals and are not advising for or against the use of any performance enhancing drugs, rather stating the facts surrounding these substances.

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A post shared by Victor Martinez (@dominicandominator)

The dangers of losing water weight and diuretics before a bodybuilding competition

Victor Martinez shares two different stories upon which he almost had a serious medical emergency. The first involves diuretics and dropping water weight before a competition. Unfortunately, this issue is one that is still prevalent in bodybuilding today.

In order to look as conditioned as possible on stage – many athletes turn to diuretic drugs to drop water weight fast. This can lead to serious consequences if not dosed correctly. There have been situations in the past of a bodybuilder fainting on stage due to it. Or also dropping out of a show and requiring medical attention.

Victor Martinez is one such bodybuilder who ran into a serious issue. While he ultimately recovered, Martinez recalls dropping too much water too fast. He suddenly found himself with shallow breathing and a feeling like he was “going to die.”

The story is all too similar to one that Ronnie Coleman shared during the Ronnie Coleman: The King documentary. A sense of extreme lethargy, foggy headedness, and shallow breathing.

Edwin Mejia Jr. asks Victor Martinez to help explain what the sensation of “feeling like you are going to die” actually feels like. It’s such an ephemeral concept for those who haven’t found themselves in that situation. Martinez describes it as such: “You are standing up. You are awake. But your limbs and body are numb.”

In essence, it is like the moments just before passing out. But in this case, it is ongoing. A slower onset of this feeling due to the dropped water and the reaction to the diuretics.

In extreme cases, this can lead to a medical emergency and possibly even death. But the sad truth is that more bodybuilders experience this only to survive – and continue forward competing.

Victor Martinez details his near-death experience after using IGF-1 incorrectly

Later in the podcast discussion, Victor Martinez reveals that he almost died after using IGF-1. Short for insulin-like growth factor-1, this substance is popular in bodybuilding due to its ability to help grow high quality muscle fast. It’s also extremely dangerous – especially if used incorrectly.

Martinez goes into detail about his experience. He took the IGF-1 substance focusing more on the GH benefits rather than the insulin. He didn’t have enough carbs in his system before taking it – which led to an immediate reaction.

Nearly passing out, Martinez “went to sleep” and found himself chewing on his own tongue. He eventually dragged himself into his kitchen, grabbed a half gallon of orange juice, and drank the entire carton. By consuming the sugar (carbs), he was able to escape the insulin shock.

The risks behind insulin and IGF-1 have been discussed at length in the bodybuilding industry. Victor Martinez was one such pro bodybuilder to actually experience the sudden and dangerous side effect of using the substance incorrectly. He was lucky to survive.

While using these drugs correctly helps avoid this kind of issue, every individual is different and a doctor is not the one treating these substances to the bodybuilder. There is always risk of unexpected error. The end result can be swift and extremely dangerous.

Wrap Up

Victor Martinez is not a doctor. He also understands that bodybuilders will always take risks – he did those risks himself. That’s why he is sharing these stories. Not as medical advice but as anecdotes to bring to light the reality of the dark side of drug use in bodybuilding. It’s easy to look at statistics and assume you won’t be one of the unlucky numbers. But it does happen and big names in the sport like Martinez know this first hand.

You can watch Victor Martinez discuss about his health scares in more detail by watching the latest episode of the Generation Iron Podcast above. Don’t forget to check back every Tuesday for new episodes of the podcast only on the Generation Iron Fitness Network or wherever you download podcasts.

How Arnold Schwarzenegger Trains At 75 Years Old

By

Terry Ramos

-

May 31, 2023

Arnold Schwarzenegger training — Image via Instagram @schwarzenegger

Learn how “The Austrian Oak” stays stage-ready eternally.

We all know Arnold Schwarzenegger — the man who went from winning Mr. Olympia seven times to becoming an actor and even serving as governor of California. He’s inspired many in bodybuilding and even has a competition named after him: The Arnold Classic. At 75, he continues to train and stay in amazing shape. Although his training is slightly different, he still includes key movements such as dips and overhead presses but uses different training cues. This article will cover how he trains today.

At the height of his career as a bodybuilder and an actor, “The Austrian Oak” had a fierce routine. He worked out at least 2 hours a day to carve the insane physique that garnered him his seven Olympia titles and helped him become an action star on the silver screen for his role in The Terminator. However, now Schwarzenegger is 75, and you must train differently as you get older. Schwarzenegger said:

“I was in good shape then and worked out 2 hours a day. But after having several heart surgeries, I’ve had surgeries on my shoulders and knees and all those kinds of things. It’s important to kind of protect my body and do therapy training at the same time.”

For a 75-year-old, Arnold Schwarzenegger still looks the part of a bodybuilder, and he recently shared how he keeps in shape. Here’s an in-depth look into how Arnold Schwarzenegger trains at 75.

Full Name: Arnold Alois Schwarzenegger
Weight	Height	Date of Birth
235 – 260lb	6’2”	07/30/1947
Profession	Era	Nationality
Bodybuilder, Actor, Politician	1960s- Till Date	Austrian and American

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A post shared by Netflix US (@netflix)

Arnold Schwarzenegger’s Training Routine at 75

Since Arnold Schwarzenegger is 75 and has done lots of surgery, he has to be more careful and efficient with his exercises. As a result, he doesn’t lift as heavily as he used to, instead opting for less rest between sets and lighter weight.

“To me, it’s not about working out with the heaviest weight, but it’s just I try to move as fast as I can from one exercise to the next.”

He did 25 sets in the workout below and usually goes for about 25-30 sets in half an hour. Here are the exercises which are split into arm and shoulder circuits.

Exercise	Sets	Reps
Arm Circuit
Machine Preacher Curl	4	10-12
Machine Dip	4	10-12
Shoulder Circuit
Machine Overhead Press	5	10-12
Machine Lateral Raise	5	10-12
Machine Rear Delt Fly	5	10-12

Machine Preacher Curl

Machine preacher curls are a great way to isolate and challenge your biceps. Using a machine ensures that your biceps do the bulk of the work, giving you a greater squeeze at the top of reps. Arnold Schwarzenegger starts with higher reps in his first set, completing 30 reps to warm up his elbows before doing four sets with 10-12 reps.

Seated Machine Dip

Seated machine dips target your triceps and work on your shoulders and chest muscles. Your triceps, pecs, and front delts all feel the burn when you do dips. For dips, Arnold Schwarzenegger also does an initial high first set with 30 reps to warm up before doing four sets of 10-12 reps.

Machine Overhead Press

Machine overhead presses help you to isolate and target your delts. You won’t need to use your core or abs for this routine as you’ll be seated, so the demand rests squarely on your shoulder muscles. Arnold Schwarzenegger does five sets of 10-12 reps and ends the set with a 5-second iso-hold squeeze. This study shows that iso-holds may be a time-efficient strategy to enhance development (1).

Machine Lateral Raise and Machine Rear Delt Fly

Machine lateral raises are another exercise that works on your shoulders, specifically the lateral deltoids.

The machine rear delt fly is last on the list of Schawarzenegger’s routine. This exercise specifically targets your rear delts, as suggested. But it also works on your lats, traps, and rhomboids.

Arnold Schwarzenegger’s Tips For Working Out

At the height of his bodybuilding career, Arnold Schwarzenegger could work out as much as five hours a day. As he said in 1977 in the documentary Pumping Iron, “There is nothing better than a pump.”

Arnold Schwarzenegger finds that bodybuilding helps his body and works on his mind.

“When you train, it’s not just that your body gets pumped up and stimulated, but your mind [does too] and you have a much more kinda positive outlook on the day and life.”

This study backs Schwarzenegger and shows that physical activity benefits your psychological health. Furthermore, it concludes that people of all ages — young, middle-aged, and older — who are physically active are happier (2). Regarding exercising consistently, Arnold Schwarzenegger has some valuable tips to share:

Don’t think; do. When you consider how to get up and get started, you might get lazy and give up. Schwarzenegger says, “I don’t think. As soon as I get up in the morning, I feed my animals, then I get on my bicycle and bicycle down here (Gold’s Gym in Venice Beach, California)…The most important thing is don’t think. Just do. There’s a time to think, and there’s a time to do, roll out of bed, put your clothes on, and go…”
Warm Up Adequately. An excellent warm-up raises your body temperature and tells it to get ready for exercise. It prepares you physically and mentally for your routine. Arnold Schwarzenegger warms up to protect the areas he considers vulnerable. Schwarzenegger states, “So we kind of warm up the area that is vulnerable. Like in my case, the elbows…When you do squats, you warm up the knees, or when you do that, you warm-up your lower back; it’s always important to warm-up and then cool down.”
Use the correct technique. Proper form when exercising is vital as it ensures you meet your target. You could also get injuries from not using the right technique for movements. Arnold Schwarzenegger says, “So many people make mistakes when they exercise, and then they wonder, ‘Why am I not growing? Why am I not progressing?’ But you didn’t do the exercise the right way.”
Get a good training partner. This study shows that having an exercise partner can motivate you and help you stick to your workout goals (3). Schwarzenegger states, “When you have a good training partner, he can inspire you to do the extra forced reps.”

Follow us on Instagram, Facebook, and Twit ter for more workouts from The Austrian Oak!

References

Schoenfeld, B. J., Grgic, J., Contreras, B., Delcastillo, K., Alto, A., Haun, C., De Souza, E. O., & Vigotsky, A. D. (2020). To Flex or Rest: Does Adding No-Load Isometric Actions to the Inter-Set Rest Period in Resistance Training Enhance Muscular Adaptations? A Randomized-Controlled Trial. Frontiers in physiology, 10, 1571. https://doi.org/10.3389/fphys.2019.01571
An, H. Y., Chen, W., Wang, C. W., Yang, H. F., Huang, W. T., & Fan, S. Y. (2020). The Relationships between Physical Activity and Life Satisfaction and Happiness among Young, Middle-Aged, and Older Adults. International journal of environmental research and public health, 17(13), 4817. https://doi.org/10.3390/ijerph17134817
Rackow, P., Scholz, U., & Hornung, R. (2015). Received social support and exercising: An intervention study to test the enabling hypothesis. British journal of health psychology, 20(4), 763–776. https://doi.org/10.1111/bjhp.12139

Zac Aynsley’s Exclusive Sleeve-Ripping Arm Workout

By

Terry Ramos

-

May 31, 2023

Zac Aynsley arm workout and cable tricep extension

Men’s Physique bodybuilder Zac Aynsley reveals the only two movements you’ll need to supercharge arm girth for Generation Iron.

Men’s Physique bodybuilder and Generation Iron athlete Zac Aynsley underwent a couple of movements to explode the arms in this Generation Iron exclusive arm workout. “Mr. Biceps” doesn’t get his nickname from nothing. He performed the cable hammer curl and tricep extension in the video below for Generation Iron. Watch the British bodybuilder do them here:

Zac Aynsley is a renowned British bodybuilder who has taken the fitness world by storm. Born July 2, 1994, in Northumberland, England, Aynsley was always interested in sports and fitness. Initially, Anysley got his confidence after reaping some success from DJing — even releasing an EDM single. However, this music lifestyle that came with partying (indulging in alcohol and drugs) and other unhealthy habits took a toll on his body. In addition, he suffered from mental health issues growing up and was featured discussing Muscle Dysmorphia in the documentary film titled, Bigorexia by Generation Iron. Aynsley stated:

“Between [the ages of ] 10 and 15, I had suicidal thoughts. I’d regularly climb to the top of water towers thinking, ‘Is this the day I’m going to jump?’”

As many others have found serenity in the gym, the same can be said for this Brit fitness influencer.

“I got a gym membership, and that was that. I was addicted. My priority in life was not money or fame; it was happiness, simple happiness…in reality, the gym is just a place where people want to better themselves. The gym taught me to become the person I am.”

He discovered bodybuilding after changing his life for the better, and of course, he ended up a pretty successful bodybuilder and fitness influencer.

Working out at his local gym forged his confidence and passion for bodybuilding. He started posting his fitness journey on social media platforms such as Facebook and Instagram, gaining a massive following. Today, Aynsley is one of the most popular fitness influencers in the UK, inspiring millions worldwide to lead a healthy lifestyle. In 2020, Aynsley was featured on GQ.

Full Name: Zac Aynsley
Weight	Height	Date of Birth
185- 195 lbs	6’0”	7/2/1994
Division	Era	Nationality
Men’s Physique	2010s	British

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A post shared by Zac Aynsley (@zacaynsley)

Cable Rope Hammer Curls and Cable Rope Triceps Extension

In the video above, Zac Aynsley performs a couple of arm movements in an exclusive arm workout for Generation Iron. With these movements alone, you can build massive arms with no flab.

The Brit starts by performing cable hammer curls to target his biceps and then moves on to cable rope tricep pushdowns — a great exercise to target your triceps.

Cable Rope Hammer Curls

This exercise focuses on developing the biceps, giving your biceps an overall muscular appearance. It’s what builds the peak of the arms during an arm flex.

To perform this exercise, stand close to a cable weight stack with your feet shoulder-width apart; grip the handles firmly and keep your elbows close to your sides. Then slowly curl the weights up towards your shoulders before lowering them back down.

Cable Rope Triceps Extension

The cable tricep extension is the second movement captured in Aynsley’s private arm routine. This exercise focuses on the biceps’ antagonistic muscles, helping build horseshoe triceps.

Stand close to a cable machine, gripping the handles firmly. Then extend your arms at the elbow and slowly pull the weight down. Hold for a second and then release before repeating. Keep your elbows pinned tightly by your side throughout the entire range of motion to prevent swaying. Aynsley bent his torso forward on this movement, allowing him to use heavier weights.

Zac Aynsley Arm Workout

We dove deeper to decipher other key movements in Aynsley’s arm workout routine, which we’ll unveil below.

Exercise	Sets	Reps
Machine Preacher Curl	3	10-15
EZ Bar Curl	3	10-15
Single-arm Machine Bicep Curl	3	12-15

Aynsley incorporates supersets and short rest periods of 30 seconds between sets. This ramps up the intensity of his arm workout and gives him a massive arm pump.

Machine Preacher Curl

This exercise explicitly targets the bicep muscle and helps increase strength and size. Not only that, but the machine preacher curl also reduces the chance of injury that can come with other forms of bicep exercises.

To perform the machine preacher curl:

Position yourself in the machine with your arms resting on the pad and your chest against the support.
Grasp the handles with a shoulder-width grip and curl the weight up.
Remember to keep your elbows pinned to the pad to target the biceps.

EZ Bar Curl

The EZ bar curl is an excellent exercise with numerous benefits for your biceps. Not only does it help you build strength and size, but it targets different parts of your arms that contribute to well-rounded biceps. One of the best things about EZ bar curls is that they don’t stress as much on the wrists as a straight bar. In addition, this study found it to activate the biceps more effectively than the dumbbell curls (1).

Grab an EZ bar with an underhand grip (palms facing up), keeping your elbows close to your sides and your shoulders down. Curl the bar towards your shoulders while contracting your biceps, then lower the weight to your starting position.

Single-arm Machine Bicep Curl

The single-arm machine bicep curl is an excellent exercise for building strength and definition in your biceps. Unlike traditional bicep curls with dumbbells or barbells, the single-arm machine bicep curl provides constant resistance throughout the entire range of motion, which can help prevent injury and improve overall muscle activation. In addition, incorporating the single-arm machine bicep curl into your workout routine can help you correct any imbalances in your arms since it’s a unilateral exercise.

Sit at the machine with your feet flat on the ground and grip the handle with one hand. Slowly lift the handle towards your shoulder while keeping your elbow close to your side. Pause momentarily at the top of the movement before slowly lowering the weight to the starting position. Repeat for several repetitions on one arm before switching to the other side.

If you want to build muscle in your arms while defining them, try Mr. Biceps’ arm workout. You can blast those guns quickly with cable hammer curls and tricep extensions combined! Remember to properly warm up and stretch before starting any new workout routine — of course, we want those gains, but safety always comes first!

Follow us on Instagram, Facebook, and Twitter for more GI-exclusive workouts!

Reference

Marcolin, G., Panizzolo, F. A., Petrone, N., Moro, T., Grigoletto, D., Piccolo, D., & Paoli, A. (2018). Differences in electromyographic activity of biceps brachii and brachioradialis while performing three variants of curl. PeerJ, 6, e5165. https://doi.org/10.7717/peerj.5165