Joey Swoll was sent a video, and refused to share it, of a man with special needs in the gym.
A public gym is a place where anyone and everyone can go to better themselves. Recently, gym goers have started filming themselves working out and this is a harmless tactic if done with respect and responsibility. Joey Swollhas called out those who do so in a negative way and it was taken to another level recently.
Swoll shared on Instagram a statement calling for a gym to take action after a man with special needs was filmed in a mocking way. The video was sent to Swoll but he chose not to share it because it was with the intention of making fun of the man.
Swoll’s TikTok account has blown up over the last two years as he has spread the word against “toxic gym culture.” Because of his following of millions of fans, Swoll has taken the opportunity to defend those who might not have the same voice or platform. There are many instances where gym goers are treated unfairly or accused of acting inappropriately when in fact they are not.
Swoll has also taken the time to defend women who are victims of inappropriate behavior in the gym. Recently, Swoll has called for those filming in the gym to act responsibility and respect other’s privacy if they do not want to be involved.
Joey Swoll: “It’s Very Sad What People Will Do”
On Friday, Joey Swoll took to a different platform to share a message. He took a screenshot of a tweet and shared it on Instagram calling for the gym to take action against those who filmed.
“Today I was sent a very disturbing video of someone filming a special needs man in the gym locker room to post on social media and make fun of him. I’m not going to share the video. Instead, I sent it to @PlanetFitness in hopes they do the right thing and take appropriate action.”
Joey Swoll captioned the post: “It’s very sad what people will do to others just for attention on social media.”
Swoll has defended many over the years and continues to do so. His post has gained much attention over the last 24 hours as many back up his notion of calling for the gym to take action.
Tom Platz still has some impressive, shredded legs at 68 years old.
Tom Platz recently revealed some incredibly chiseled legs for his 68th birthday. The bodybuilding legend to still in some incredible shape despite his advanced age. This recent update shows that Platz is in a league of his own. The Golden Era legend is still putting young bodybuilders to shame.
One of the most influential bodybuilders in the past 50 years, Tom Platz has left his mark on bodybuilding history. Always known for his massive legs, Platz would go on to teach many other bodybuilders throughout his career. He hoped to pass on his knowledge and ensure that countless other competitors were able to build quality legs of their own.
Known as “The Quadfather” and “Quadzilla” it’s safe to say that Tom Platz cornered the market on massive legs in bodybuilding. Training and competing alongside other legends like Arnold Schwarzenegger, Frank Zane, Lee Haney, and countless others, Platz is well-traveled and has gained a ton of experience that he uses for the benefit of other fitness enthusiasts.
68 and Still Great!
Age is truly nothing but a number and Tom Platz proves that once again showing off some massive and chiseled legs. The 68-year-old bodybuilding veteran continues to impress despite his advanced age.
July 6 marked his 68th year and unlike many other individuals his age, Tom Platz looks like he could still step on a bodybuilding stage. It’s truly remarkable how he’s been able to maintain his impressive musculature and shows no signs of slowing down. The benefits of muscle maturity are clearly exemplified in the Instagram post below as Platz posed alongside two fitness enthusiasts more than 40 years his junior.
These recent images show that the true fountain of youth lies in lifting consistency. If you maintain your resistance training and perform them in a smart, safe, and controlled manner, many people can have incredible physiques in the twilight of their lives. Tom Platz is a true inspiration for anyone looking to maintain a strong and powerful physique no matter what age.
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.
Dr. Rand McClain talks with Mike O’Hearn about the tragic passing of Jo Lindner and the problem with many claiming steroids contributed to his passing
Tragic news hit the bodybuilding world this past week with the passing of Jo Lindner at only 30 years old. After the news was initially reported, the cause of death was quickly revealed. Lindner passed due to an aneurysm. While not impossible, aneurysms are much less common in someone at 30. This led many to believe that anabolic steroids were a contributing factor to his passing. It must be stated up front that these accusations are purely assumptions – and likely incorrect at that. In Generation Iron and Barbend’s latest episode of The Mike O’Hearn Show, Dr. Rand McClain explains why anabolic steroids likely played no roll in Jo Lindner’s death.
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.
Sadly, whenever a bodybuilder passes away, a large sect of internet discourse will assume that anabolic steroids were to blame. While steroids can have very dangerous long term effects to a person’s health – most autopsies cannot draw a direct connection to steroids for most of these bodybuilding deaths.
In the case of Jo Lindner, it has been revealed that an aneurysm was the cause of death. Though this in and of itself is vague. There are two main kinds of aneurysms – brain and aortic. Often times death is caused when an aneursym, a bulge in the wall a blood vessel, bursts and sends a blood clot to the heart or brain.
In either case, this is very different than other forms of heart disease or a heart attack. Despite this, many have claimed that steroids likely contributed or even caused Jo Lindner’s untimely death.
Dr. Rand McClain earned his medical degree at Western University and completed his internship at the University of Southern California’s Keck School of Medicine Residency Program and has worked with some of the best and original innovators in Sports, Rejuvenative, Regenerative, Cosmetic and Family Medicine.
That’s why Mike O’Hearn invited Dr. Rand McClain onto the podcast to share his expertise (based on the current available information) and clear the air about the assumptions and rumors circulating about Jo Lindner and his passing. Let’s jump into it.
Steroids likely played little to no role in Jo Lindner’s death
Unfortunately, the reputation of bodybuilding often leads many to believe most bodybuilders use anabolic steroids. While it is true that many pros will use PEDs to improve performance and growth – there are also many, while likely minority, athletes who do not use such drugs.
But whether or not Jo Lindner used anabolic steroids doesn’t really matter. Why? Because it likely played a very little or no role in Jo Lindner’s death. If we are to believe that he died due to a burst aneurysm, steroids would have little impact on this medical development.
Dr. Rand McClain does admit that steroids can contribute to heart disease and premature death. But when this happens, it’s usually due to the enlarging of the heart and stiffening of blood vessels.
Could anabolic steroids contribute to worsening the aneurysm? Rand McClain says this is possible – but it is not possible to have caused the aneurysm itself. What is more likely is genetic condition passed down through family. If aneurysms were more common in Jo Lindner’s family history – it is more likely that he would himself develop an aneurysm as well.
For Dr. Rand McClain, this seems like the more viable reason for his tragically young passing. Of course, McClain also notes that he has incomplete information and is only making assumptions based on the initial reports. But his assumption is based off of his many years of medical history, experience, and education.
The assumptions spreading in online discourse about anabolic steroids causing Jo Lindner’s death are based off of misinformation… or likely no information at all. It’s purely due to the reputation of bodybuilders in the larger mainstream culture.
Preventative measures to help build quality life and longevity
Jo Lindner’s passing may have been unavoidable. An unfortunate and tragic death – part of the statistical randomness of life on earth. However, there is always a chance that these sudden tragedies can be avoided with proper preventative measures.
Dr. Rand McClain did not know Jo Lindner and so cannot say what precautions he may have already been taking. But McClain does stress the importance of bloodwork and other scans in order to understand your baseline genetically. While these sort of tests are often reserved for middle age, such as 50s and 60s, McClain believes that young individuals should take these tests as well.
We are all genetically different, but catching possible issues early is always a path towards mitigating damage and possibly even death. Understanding family history and also checking beyond basic markers is vital to understanding what may be inherently flawed in your body.
This is especially true for high performance athletes like bodybuilders. Athletes in pro sports live a lifestyle very different than the average person. And in many cases use PEDs to push to new levels. Due to the dangerous nature of these drugs and the possibly extreme nature of their lifestyles – bloodwork and detailed tests are necessary to ensure health and longevity.
To not understand your baseline health before using something as dangerous as anabolic steroids is a blind risk that may be the first step towards major health issues years down the road.
Wrap Up
Dr. Rand McClain goes into far greater detail about longevity and maintaining quality of life. You can get the full information by watching the latest episode of The Mike O’Hearn Show above. Don’t forget to check out new episodes every Friday only on the Generation Iron Fitness Network or wherever podcasts are downloaded.
Although not our favorite, running is far more effective than other types of cardio when it comes to bodybuilding and those big gains.
Running has long been thought to lose all those gains you worked so hard for in the gym. Many bodybuilders have been conflicted by this type of cardio, for that hard-earned muscle mass deserves to stay. There seem to be two camps; those who believe running helps lose fat and gain muscle faster, and then there are those who feel it is harmful for muscle growth. Although a tedious and monotonous exercise to do on the road, and even worse at the gym on a treadmill, the connection between running and bodybuilding is hard to ignore.
The question remains of just how to incorporate both in your training so as to not lose those big gains while also improving cardio and allowing running to be part of your workout routine. High-volume endurance running can lead to a low-protein diet and muscle loss, but when done right, running can benefit you in more ways than one. As a bodybuilder, it is crucial to keep a solid physical and mental state. While lifting big is the fun part of training, sometimes you must do the necessary evil (cardio) to maximize your gains.
When done right, you will see all the work you’ve put in on full display and you will feel great in the process. Lace up those shoes and get ready to run because these reasons should be enough to slip running into your workout regiment at least a few times a week.
Muscle Growth For Enhanced Size
With frequent, long distance runs, it is easy to lose muscle and unless you are training for a marathon or long-distance competition, it is not necessary to do this. By adding running to your workout routine, it is important to have a diet that is high in protein and high in carbs to increase your chances of keeping that muscle on while also getting the most out of running.
With higher intensity workouts, the more growth hormones will flow in your system and lead to increased muscle mass (1), both in the upper body and the lower body. By incorporating cardio, in particular high interval cardio, into your workouts, you will lose excess fat and that physique will begin to show (2). Shorter runs or interval training will provide a great alternative to lifting, and with the right supplements, you won’t burn your hard-earned muscle for energy, either upper body or lower body, when you run for longer distances with endurance training.
Increased Performance For Results
Running, like other forms of cardio, are the best way to build that endurance base to keep you going in the gym for much longer, as if you were to run long distances. With increased lung capacity and an efficient heart, your gains in the weight room will improve simply because you have that increased stamina to do so.
Recovery is also key to building muscle and that boost from running will increase the amount of blood your heart can pump to those worn-down muscles (3) and help reduce the amount of lactic acid in you. It can send those vital nutrients to damaged muscles in desperate need of recovery, especially after running long distances and strength training and weight training for lean muscle.
Running increases the demand on the circulatory system and makes your heart work hard to get blood to those areas that need it most (4). With poor circulation, muscle cramps and numbness are an unfortunate side effect that can hinder a bodybuilders training. Good circulation will lead to increased performance and enable you to build muscle and strength much faster while aiding in endurance running in people as they train every day.
Promote Solid Sleep For Recovery
Sleep is often overlooked for our busy schedules tend to keep us fighting to get that much needed rest. Although large amounts of caffeine and supplements like pre-workouts can keep us awake and getting tasks done, it is a disservice to our muscle growth to deprive our body of well-deserved shut eye. During sleep, the body repairs muscle tissue that was torn during the workout (5).
Through protein synthesis, it can also enhance muscle recovery. Testosterone, which is produced during sleep, plays an important role in muscle growth as well so getting the proper rest is crucial to seeing that growth work. With running, or some other high intensity activity, studies have shown it improves our quality of sleep (6).
More sleep means more energy for that next day’s training session as the first thing you do to form your day. As athletes, we need to make sure water is in our plan too, whether you run a mile or make sure you get a good lift.
Skip Leg Day? No Problem.
While leg day is important to hit as a bodybuilder, running can reach those muscle groups that may get overlooked, or at least not looked at enough. Running at a steady pace in between weightlifting days can also increase muscle mass and prevent muscle deterioration, perhaps look into a proper pair of running shoes.
Instead of sprinting, a well-placed run in your regiment can be incredibly beneficial for your muscle gains while being easy on your joints. The increase strain on your legs mixed with a solid recovery session will help your legs pop and make you feel good that you didn’t leave out any muscle groups for runners to look for when burning calories from low impact work and proper nutrition for what you think you need. It’s a marathon, not a sprint.
Improve Mental Health For Better Mood
Often times when you are stressed, people will tell you to go for a run. This is because a good run can release your “feel good” endorphins, which when released, can help you deal with stress (7). The increased blood circulation has a powerful effect on your mood and can reduce anxiety and depression (8).
Any good athlete knows that mental power is important to possess when faced with adversity. Running will give you confidence and allow you to push through mental walls to get you to the next level. An increased mood and stress-free attitude will allow for better athletic performance, increased sleep, and better opportunities for muscle growth while burning calories from low impact work on your legs and joints.
Running and Bodybuilding Wrap Up
Running can be a difficult exercise to will yourself to start. As a bodybuilder, you may see running as the evil exercise that will diminish and ruin your hard work while burning calories you need from running or lifting. But the benefits of running and bodybuilding go hand in hand and when done right, the growth can be great.
Higher intensity workouts, like sprinting, are solid exercises to do to boost cardio and give you that much needed energy in the gym. The ability to promote sleep, increase blood circulation, and support mental health are just added bonuses with running. It is important to know your body and to know what works best, but with a solid diet and supplemental regiment, mixed with a great lift and an equally beneficial amount of cardio, your gains and athletic performance as a bodybuilder will shine through and you will look and feel great.
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
Kazior, Zuzanna; Willis, Sarah J.; Moberg, Marcus; Apro, William; Calbet, Jose A. L.; Holmberg, Hans-Christer; Blomstrand, Eva (2016). “Endurance Exercise Enhances the Effect of Strength Training on Muscle Fiber Size and Protein Expression of Akt and mTOR”. (source)
Heydari, M.; Freund, J.; Boutcher, S. H. (2012). “The Effect of High-Intensity Intermittent Exercise on Body Composition of Overweight Young Males”. (source)
Bailey, David M.; Williams, Clyde; Betts, James A.; Thompson, Dylan; Hurst Tina L. (2010). “Oxidative stress, inflammation and recovery of muscle function after damaging exercise: effect of 6-week mixed antioxidant supplementation”. (source)
Cantwell, J. D. (1985). “Cardiovascular aspects of running”. (source)
Dattilo, M.; Antunes, H. K. M.; Medeiros, A.; Monico Neto, M.; Souza, H. S.; Tufik, S.; de Mello, M. T. (2011). “Sleep and muscle recovery: endocrinological and molecular basis for a new and promising hypothesis”. (source)
Dermack, Rachel (2015). “Long-Distance Running: An Investigation Into its Impact on Human Health”. (source)
Harte, Jane L.; Eifert, Georg H.; Smith, Roger (1995). “The effects of running and meditation on beta-endorphin, corticotropin-releasing hormone and cortisol in plasma, and on mood”. (source)
Dermack, Rachel (2015). “Long-Distance Running: An Investigation Into its Impact on Human Health”. (source)
Cristiano Ronaldo continues to sculpt his impressive physique.
There are certain names that are known around the world no matter where you are. Cristiano Ronaldo is among that list. For over two decades, the Portuguese soccer superstar has been known as one of the best in the world. At 38 years old, Ronaldo continues to impress on and off the field.
Recently, Ronaldo showed off his shredded physique during a dumbbell workout session, with a quick dance break in between.
Ronaldo made a name for himself at an early age in the Premier League. At 18, he joined Manchester Utd. and quickly became one of the best footballers in the world. He also played for Real Madrid and Juventus over the course of his career. Of course, this is in addition to being a standout internationally for Portugal. The five-time Ballon D’or winner recently joined Saudi Arabia’s Al Nassr on yet another massive contract.
Over the course of his career, Ronaldo has focused on recovery after games and workouts. This is how he has been able to remain in elite shape, along with a strict diet plan.
Cristiano Ronaldo Shows Off Physique During Workout
Cristiano Ronaldo is the most followed account on Instagram with 595 million. Earlier in the week, he shared a workout video using dumbbells and the video gained much attention with nearly 13 million likes.
In the video, Cristiano Ronaldo is seen performing three exercises using dumbbells before showing off the incredible view in the background. Ronaldo begins with dumbbell shrugs before moving onto lateral raises and finishing with dumbbell curls.
At 38 years old, Ronaldo continues to maintain his slim, shredded physique. This is something he has become known for as he boasts many unique workouts and follows his own diet plan.
Cristiano Ronaldo is known as one of the best soccer players in the world right now and an all-time great. When looking at his dedication to fitness, it is no surprise.
The meadows row effectively engages your lower lat muscles.
Discover the ultimate routine to build impressive biceps, sculpt forearms, and achieve a stunning V-taper. Welcome to Meadows rows – a unilateral row exercise named after the renowned bodybuilder, the late John Meadows. Read on for the how-to and exercise guide on Meadows row. In addition, we’ve included some alternatives to this routine, including inverted rows that you can try.
The Meadows row works on your upper and lower body, and what makes this routine special is that it builds the otherwise hard-to-reach lower lats. This exercise improves shoulder stability and is an excellent alternative for lifters with shoulder issues.
Let’s dive into the nitty-gritty of properly doing the movement to ensure maximum gains.
Meadows Row Techniques and Muscles Worked
This exercise trains upper and lower body muscles since you do the Meadows row in a hinge position. During this exercise, your upper body, forearms, lats, traps, rhomboids, biceps, rotator cuff, and delts receive recruitment. The erector spinae, obliques, rectus abdominals, glutes, and hamstrings are the lower body muscles that this routine trains.
The Meadows rows help you train your back and arms for muscle hypertrophy. However, to train them all well, you must do the Meadows row properly. Below is a step-by-step guide to doing the Meadows row with the right form.
Adopt a staggered stance and ensure your front foot is perpendicular to the T-bar, barbell, or landmine setup.
Hinge your torso forward and grip the end of the barbell using an overhand grip.
Rest your other forearm on your forward leg.
Raise the hip closest to the bar higher than the other hip. This stretches your lower lats and is your starting position.
Drive your elbows behind you while simultaneously retracting your shoulder blade. (Picture using your elbows to touch the ceiling and ensure your working shoulder stays down.)
Pull the barbell to your back hip until your elbow is level with your torso.
Slowly lower until your elbow is straight again, and return to starting position to complete the rep.
Note: Lifting too heavy with this routine could limit your range of motion and reduce your gains. Don’t use momentum; wrist straps could make things easier if it proves too much for hands.
Meadows Row Benefits
Are you still deciding if it deserves a place in your workouts? Here’s a detailed breakdown of the many benefits of this great exercise.
Builds a Thicker and Stronger Back
Research shows that horizontal rows like the Meadows row activate and train the muscles in your back effectively (1). Meadows rows, in particular, hit your back from an unusual angle, which can help overcome a plateau and induce more muscle growth. A stronger back reduces spinal injury risk and carries over to other bodybuilding exercises like deadlifts.
Improves Your Grip Strength
When doing this routine, your fingers and arms work hard to hold the fat end of the barbell. It’s the same for those using a T-bar row. This does wonders for your grip strength.
Corrects Imbalances
Strength imbalances in the arms and back are normal but can be problematic when significant, potentially leading to injuries. Unilateral exercises like the Meadows row help you diagnose and fix these imbalances (2). This is because when doing them, the stronger side can’t take over and compensate for the weaker side.
Trains Lower Lats
Your lower lats extend from your armpits and get close to your waist. This muscle group is notoriously harder to train and develop. Meadows rows use the right angle to train this muscle and help you sculpt that perfect V-taper.
Great Alternative
Tired of the regular old dumbbell rows? Meadows rows are a great alternative to help you break out of that plateau and training monotony. They’ll hit your body at different angles inducing more growth since your muscle aren’t accustomed to that range of motion.
Works on Your Core Strength
Lifting unilaterally throws your body off balance. This forces your core to work hard to keep you steady, thus increasing your core strength.
Better Posture
Meadows rows work on your rhomboids, traps, and posterior delts. These are the muscles that help you maintain good posture. Strengthening them will help you avoid slouching, making you look younger, more athletic, and taller.
Meadows Row Alternatives
Meadows rows are very effective, but this doesn’t mean you have to do them all the time. It’s important to vary your workouts occasionally, as this can help you avoid or break through a plateau (3). Here are some alternatives to Meadows rows that you can try out.
One Arm Dumbbell Row
The one-arm dumbbell row works on your lats, traps, rhomboids, posterior delts, forearms, and biceps. This exercise is also unilateral and is less demanding than Meadow rows. It doesn’t put too much stress on your lower back, either.
T-bar Row
The T-bar row works your lats, traps, abs, rhomboids, forearms, posterior delts, and biceps. However, the T-bar row offers various grips, so you can choose whichever is more comfortable.
Single Arm Cable Rows
Single-arm cable rows are a great alternative because the machine keeps your muscles under constant tension. It builds your lats, core, traps, rhomboids, biceps, posterior delts, and forearms. This routine also allows you to use a large range of motion safely.
Inverted Rows
Inverted rows are a bodyweight exercise that trains your lats, rhomboids, core, traps, forearms, biceps, and posterior delts. They put zero stress on your lower back and are great for your posture. This exercise can be done with a smith machine or squat rack.
FAQs
What muscles do meadows row work?
Meadows row targets upper and lower body muscles, including lats, traps, abs, delts, and hamstrings. Check out the article above for a more detailed breakdown of the muscles recruited by this workout.
What is the meadow row for?
Meadows rows are fantastic ways to sculpt your V-taper and build a thick and strong back. This exercise also builds muscles in your upper and lower body.
What is the difference between a barbell row and a meadow row?
One major difference between a barbell row and a meadow row is that meadow rows are unilateral and work one side of your body at a time.
Fenwick, C. M., Brown, S. H., & McGill, S. M. (2009). Comparison of different rowing exercises: trunk muscle activation and lumbar spine motion, load, and stiffness. Journal of strength and conditioning research, 23(2), 350–358. https://doi.org/10.1519/JSC.0b013e3181942019
Zhang, W., Chen, X., Xu, K., Xie, H., Li, D., Ding, S., & Sun, J. (2023). Effect of unilateral training and bilateral training on physical performance: A meta-analysis. Frontiers in physiology, 14, 1128250. https://doi.org/10.3389/fphys.2023.1128250
Krzysztofik, M., Wilk, M., Wojdała, G., & Gołaś, A. (2019). Maximizing Muscle Hypertrophy: A Systematic Review of Advanced Resistance Training Techniques and Methods. International journal of environmental research and public health, 16(24), 4897. https://doi.org/10.3390/ijerph16244897
Bodybuilding is a primarily aesthetic venture, seeking to get as big as possible and absolutely ripped, but not focusing too much on strength. There are some people out there that believe having an aesthetic physique automatically means you have a strong and powerful physique. Unfortunately that just isn’t the case, muscle does not always mean strength. The reality of bodybuilding training, specifically if you’re just trying to get shredded, is that it has less to do with strength and power and more to do with diet, training frequency, and hypertrophy. However, we are here to discuss the PHUL program, and how it can help with both your aesthetics and strength gains.
PHUL Workout Program Overview
As you progress in your bodybuilding journey however there’s no doubt that with the size and shred that you obtain, you’re going to want to build power as well. Powerbuilding is the best way to go so that you not only look like a comic book superhero, but can perform like one in the gym as well. Size without strength is almost meaningless.
Imagine the Incredible Hulk having all that massive muscle without having the ability to lift a car over his head and toss it through a building. That comics and the movies would’ve become old really fast. The same can be said of bodybuilders and their muscle mass. You don’t want to look like the Hulk but have trouble lifting your own body weight. It’s just ludicrous. That’s why the best approach for making progress in both power and muscle mass is none other than the PHUL training system.
PHUL, an abbreviation for Power Hypertrophy Upper Lower, is a system that promotes strength gains as well as muscle gain. There is a mix of volume days and power focused days, making sure that you are getting the best of both worlds. The system is designed to hit each muscle group twice within the week focusing on both the upper and lower body. Compound movements are the main focus of this training program to ensure that you are getting solid strength gains as well as improve your proficiency in the three major lifts: the bench, the squat, and the deadlift.
Isolation movements are also a part of the program, to fine tune the muscles and really make them pop, but the compound movements are the pieces of the puzzle that are going to improve your strength. Two days out of the four day program are focused purely on strength while the other two are focused on training for hypertrophy.
You’ll have two days of training with one off day in between then two more days of training with two days of rest before starting over again. What exactly should a PHUL training program look like?
The GI Team has got you covered, let’s dive in.
Monday Day 1: Upper Power
Barbell Bench Press
3-4 sets, 3-5 reps
Incline Dumbbell Bench Press
3-4 sets, 6-10 reps
Bent Over Row
3-4 sets, 3-5 reps
Lat Pull Down
3-4 sets, 6-10 reps
Overhead Press
2-3 sets, 5-8 reps
Barbell Curl
2-3 sets, 6-10 reps
Skullcrusher
2-3 sets, 6-10 reps
Tuesday Day 2: Lower Power
Squat
3-4 sets, 3-5 reps
Deadlift
3-4 sets, 3-5 reps
Leg Press
3-5 sets, 10-15 reps
Leg Curl
3-4 sets, 6-10 reps
Calf Exercise
4 sets, 6-10 reps
Thursday Day 4: Upper Hypertrophy
Incline Barbell Bench Press
3-4 sets, 8-12 reps
Flat Bench Dumbbell Flye
3-4 sets, 8-12 reps
Seated Cable Row
3-4 sets, 8-12 reps
One Arm Dumbbell Row
3-4 sets, 8-12 reps
Dumbbell Lateral Raise
3-4 sets, 8-12 reps
Seated Incline Dumbbell Curl
3-4 sets, 8-12 reps
Cable Tricep Extension
3-4 sets, 8-12 reps
Friday Day 5: Lower Hypertrophy
Front Squat
3-4 sets, 8-12 reps
Barbell Lunge
3-4 sets, 8-12 reps
Leg Extension
3-4 sets, 10-15 reps
Leg Curl
3-4 sets, 10-15 reps
Seated Calf Raise
3-4 sets, 8-12 reps
Calf Press
3-4 sets, 8-12 reps
PHUL Benefits
There are a load of benefits that the PHUL program brings to the table and really makes it stand out from other programs. For starters, one of the biggest benefits of the PHUL training program, is that it does not focus on just one thing, and it leaves your body with no other options but to adapt and overcome the obstacles you are throwing at it. There is a mix of barbell and dumbbell movements, as well as bodyweight and machine movements.
The PHUL program is a great way to “shock the muscle”, which is a favorite idea of 7x Mr. Olympia winner, Arnold Schwarzenegger. The PHUL program makes sure that there is not a large focus on volume that leaves out power, nor is there a large focus on power that leaves out volume. Instead there is a mix of volume days and then there are the strength days, and the rep ranges vary so you are really able to shock the muscle and force yourself to grow.
While the volume and power days are split up, you are still getting an adequate amount of each. Also, on the volume focused days of the PHUL split, you are still moving pretty heavy weight, the last rep or two of your sets should be a struggle. So your muscles will look good, and you will be getting stronger.
Overtraining
When it comes to workout splits, a lot of people are overtraining and do not even realize it, which can really hinder progress. Many times, people will hit chest on one day, feel fine the next day or even the day after, and hit chest again, and this is not good! While their muscles may not be sore a day or two after hitting them hard in the gym, that does not mean they are fully recovered.
While training 7 days a week is fun and all, the PHUL program is a 4 day split with rest days on Wednesday and the weekends, so you are not overtraining the muscles and you have enough time to recover in between.
PHUL Wrap Up
Overall, the PHUL training program is something that can really benefit your overall physique from a physical standpoint, as well as your strength. Who wouldn’t want a program that gives you the best of both worlds?
Is the PHUL system apart of your training program? Let us know in the comments below and be sure to follow Generation Iron on Facebook and Twitter.
This article will firstly detail how to perform the inverted row and then discuss a number of the benefits that are associated with the exercise.
Finally, the article will provide a number of inverted row variations and alternatives that can be used to align with your needs, limitations, and goals.
How to Perform the Inverted Row
While the inverted row is relatively straightforward in set-up and execution, it is worthwhile running through the below steps to ensure that you are performing the movement safely and effectively.
Step One: The exercise will be completed using a squat rack or Smith’s machine and the first step is to adjust the bar height.
When under the bar, ensure that it is slightly lower than the pecs to optimize lat development. For trap development, align the bar over the middle of the pecs.
Step Two: Grasp the bar using a grip that is similar to a conventional barbell row. This means using an overhand grip and placing the hands slightly wider than shoulder-width.
Keep the legs extended away from the body and avoid letting the hips drop – the body should be held long.
Step Three: Before initiating the row, pull the shoulders back and down, drive the chest up, and engage the core muscles.
Step Four: Once the chest has risen to the bar, emphasize the squeeze between the shoulder blades before reversing the movement in a controlled fashion.
Inverted Row Benefits
As mentioned, the inverted row can serve as an effective exercise for every lifter, regardless of their level of experience.
The inverted row has been found to highly activate a number of major muscles found in the back, shoulders, and arms (1).
Therefore, the inverted is a superb exercise and allows the beginner to effectively build strength in the upper body.
2) Highly Adaptable
One of the best things about the inverted row is that it can be easily adapted to increase or reduce the demand on the back.
For example, by bringing the feet further away, the body becomes more parallel to the floor. This, in turn, increases the range of motion of the row thus increasing the demand.
3) Improving Technique and Movement
When it comes to strength training for beginners, the focus should initially be on improving movement efficiency.
A combination of building a base level of strength and enhancing technique can allow the lifter to then progress onto more challenging back-based exercises such as the barbell bent row.
Intermediate / Advanced Inverted Row Benefits
1) Increasing Training Volume
While more challenging exercises will likely be prioritized for the intermediate or advanced lifter, the inverted row can be effectively used to increase training volume.
Research has highlighted that a high training volume is best for enhancing the rate of growth (2) and therefore, using the inverted row as an accessory exercise can prove to be beneficial for back hypertrophy.
2) Less Taxing on Joints
While heavy rowing exercises are beneficial for accelerating the rate of strength development, they can be highly taxing on the shoulder and elbow joints.
Considering that the conventional inverted row uses only bodyweight, it will reduce the amount of stress that these joints experience while still effectively working the back muscles.
3) Improving Muscle Activation
The inverted row provides a great opportunity to develop muscle activation. As highlighted, the inverted row can be easily manipulated to increase the demand or develop specific characteristics.
By focusing on time under tension through the use of eccentric and tempo sets, you can effectively improve back and shoulder muscle activation (3).
Inverted Row Progressions and Alternatives
This section will detail a number of progressions and alternatives that can be used to increase or reduce the demand of the inverted row.
Inverted Row Progressions
1) Tempo Inverted Row
The tempo variation is excellent for improving time under tension and muscle contractility. The method very simply involves manipulating the tempo of each contraction.
A common tempo method is the “3112” which involves a three-second lowering phase, one-second hold at the bottom, one-second lifting phase, and a two-second hold at the top.
2) Feet Elevated / Weighted Inverted Row
For those who are looking to increase the intensity of the inverted row, consider elevating the feet and / or add weight.
For these progressions, simply place the feet on a bench or box and position a weight plate on the chest before performing a set of rows.
Inverted Row Alternatives
1) Knee Bent Inverted Row
As the name suggests, for this variation, instead of keeping the legs entirely straight, bend both knees to 90 degrees.
This seemingly small alteration will change the dynamic of the movement, reduce the range of motion, increase stability and place the body in a more mechanically advantageous position.
2) TRX Inverted Row
The TRX is a highly functional bodyweight trainer. If you do not have access to the squat rack or Smith’s machine, the TRX can step in.
While holding onto both handles, walk the feet forward so that you lean backward and replicate the position of the inverted row. From there, perform a standard set of rows.
3) Chest Supported Row
The chest supported is an excellent alternative that will effectively target the back and shoulder muscles while providing spinal stability.
For this, set a bench of a slight incline and lie directly on top of it. Reach down, grasp the weight and perform a rowing action.
Final Word
The inverted row is a simple yet highly effective bodyweight exercise that can lead to substantial improvements in back strength, size, and contractility. While it is especially useful for the beginner, the inverted row can also be highly valuable for the advanced lifter.
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
1 – Youdas, James W.; Keith, Julianne M.; Nonn, Danielle E.; Squires, Adam C.; Hollman, John H. (2016-07). “Activation of Spinal Stabilizers and Shoulder Complex Muscles During an Inverted Row Using a Portable Pull-up Device and Body Weight Resistance”. Journal of Strength and Conditioning Research. 30 (7): 1933–1941. doi:10.1519/JSC.0000000000001210. ISSN 1533-4287. PMID 26422610.
2 -SCHOENFELD, BRAD J.; CONTRERAS, BRET; KRIEGER, JAMES; GRGIC, JOZO; DELCASTILLO, KENNETH; BELLIARD, RAMON; ALTO, ANDREW (2019-1). “Resistance Training Volume Enhances Muscle Hypertrophy but Not Strength in Trained Men”. Medicine and Science in Sports and Exercise. 51 (1): 94–103. doi:10.1249/MSS.0000000000001764. ISSN 0195-9131. PMC 6303131. PMID 30153194.
3 – Burd, Nicholas A; Andrews, Richard J; West, Daniel WD; Little, Jonathan P; Cochran, Andrew JR; Hector, Amy J; Cashaback, Joshua GA; Gibala, Martin J; Potvin, James R; Baker, Steven K; Phillips, Stuart M (2012-01-15). “Muscle time under tension during resistance exercise stimulates differential muscle protein sub-fractional synthetic responses in men”. The Journal of Physiology. 590 (Pt 2): 351–362. doi:10.1113/jphysiol.2011.221200. ISSN 0022-3751. PMC 3285070. PMID 22106173.
2023 World’s Strongest Man Mitchell Hooper recently discussed his issues with mental health and suicidal thoughts.
Mitchell Hooper, the 2023 World’s Strongest Man, recently sat down with Flex Lewis to discuss a number of topics including his struggles with mental health. After having one of the most impressive rookie years in strongman history, Hooper topped things off with an impressive victory at the World’s Strongest Man. Hooper has entered rarified air with the victory. But perhaps what is more impressive is his willingness to open up about his mental health, including dealing with suicidal thoughts.
Mental health is one of the most important issues in the world today. More than one and five US adults live with mental illness. Mental health issues have been on the rise since the beginning of the pandemic in 2020. So it comes as no surprise that high-level professional athletes are being plagued with mental health issues. 2023 World’s Strongest Man Mitchell Hooper just happens to be one of many athletes who have struggled with their internal world.
Sitting down for an interview with six-time 212 Olympia champion Flex Lewis, Mitchell Hooper, covered a great deal of subjects. He spoke about his performance at the 2023 World’s Strongest Man and minced no words.
“It was, if you know the events and you know what I’m good at, it was a more than perfect performance… In my estimation, I probably have three or four more chances at the most to win, and the odds that all of those go perfectly are very low. So, I thought I had about a 25% chance.”
From these statements alone, we get the idea that Mitchell Hooper is a deep thinker and very self-deprecating. Cooper even discussed the mental hurdles. He had to climb ahead of his victory at the 2023 Arnold Strongman Classic.
“Going into Arnolds, it was probably one of the most difficult times of my life. I’d speak to my coach a couple times a week, and if you watch him going up to me after, you can see that I’m fighting back tears. And it’s not tears of joy, it’s tears because there were times I didn’t think I was gonna make it here.”
According to Hooper, he’s been a victim of his own success.
“You’re getting assessed by people on your character who don’t know you… Mental health-wise I probably haven’t had the year that a lot of people would expect… I am a victim of my own success.”
Mental Health Struggles
Mitchell Hooper continued to elaborate about his mental state when he was at his lowest point.
“The hardest bit of all of this is that I know that my family listens to this, and this is stuff that I’ve never spoken about before. But, I’ve sat by myself in the bathroom, looking up train schedules like when I could go to the train track,” said Hooper. “Like looking up a train schedule of when I could go lie on the tracks.”
Mitchell Hooper went on to explain that this wasn’t the only time that he had considered taking his own life.
Mitchell Hooper was candid about his mental health struggles
“I had a rope, I drove into the woods and I was sitting there and thinking ‘am I going to do this or am I not’. Also learning about tying it correctly, and knowing how to do it all, and looking at the trees thinking which one should I choose. Eventually, I said if I’m not there (the basketball game) it will raise concern.”
While he may have struggled with suicidal thoughts in the past, it appears that Mitchell Hooper is in a much better place now.
“The more fulfilled I am, the less likely it is to happen. And fulfillment is not happiness.”
If even the strongest human on the planet can deal with mental health struggles, anyone can. It’s important to seek out professional help when you’re in need. If you are struggling with suicidal thoughts, be sure to contact the suicide prevention hotline. To see the full conversation between Mitchell Hooper and Flex Lewis click here.
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.
Chris Bumstead shared the top exercises he would keep in order to build muscle for competitions.
Chris Bumsteadhas completely taken over, not just Classic Physique, but bodybuilding as a whole. He has built a brand that has taken his stock to monumental heights and that is only going to get bigger. Bumstead knows a thing or two about building a muscular physique and recently shared his Top 10 exercises to keep.
Full Name: Chris Bumstead (Classic Physique Bodybuilder)
Weight
Height
Date Of Birth
215-220 lbs
6’1″
2/2/1995
Division
Era
Nationality
Classic Physique
2010s, 2020s
Canadian
Bumstead took over the Classic Physique Olympia title from Breon Ansley in 2019 after two-consecutive silvers. From that moment on, Bumstead has not relinquished the title and has become the class of the division. Each year, Bumstead puts his focus on the biggest show of the year and has not disappointed with four-straight titles.
The topic of retirement seems to come up each year around Bumstead but he has claimed to still be chasing Mr. Olympia titles. Along with retirement rumors, Bumstead has messed around with the idea of competing in Men’s Open but there is no plan to do so just yet. He has admitted to possibly competing in one show before he hangs it up.
Along with sharing different workouts and diet plans, Bumstead decided to speak on some of the top workouts he uses in order to build muscle.
Chris Bumstead Discusses Top 10 Muscle-Building Exercises
During a recent YouTube video, Chris Bumstead listed the 10 exercises he would keep in his routine to build muscle mass for competitions:
Chris Bumstead by explaining the leg exercises he would use and it consisted of different types of squats.
“Squats. Just overall leg growth. They help glutes, quads, a large portion of the legs. Barbell back squats. Super simple. If it’s my whole life, I might actually do some Smith machine squats because it” help my knees and be a little bit easier.
Deadlifts just to get something that’ll target my hamstrings so I don’t have to take out another in 1- or something to hamstring focused.”
From there, Bumstead moved onto the upper body exercises.
“Pull-ups so I can hit my back and biceps in one, neutral grip. Incline dumbbell press. I find incline a little bit better on your shoulders o if it’s the only exercise you do, you won’t f**k up your shoulders too much.
Dumbbell curl because how do you want to live without doing dumbbell curls for the rest of your life? Standing supinated. Bentover row. That’ll help with stability and the core as well and then lower and upper back.”
Chris Bumstead is one of the top bodybuilders in the world right now and knows how to build a championship physique. After breaking down some of his favorite exercises, fans can continue to build a workout plan that works for them based on his recommendations.
