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Liver King Shares Shredded Physique Update After 120 Days Without Steroids

Liver King marked 120 days steroids-free with a physique update photo looking absolutely ripped.

In his latest Instagram post, Liver King shared an impressive physique update while claiming he has been 120 days off steroids. This update comes after the controversial reveal that Liver King, aka Brian Johnson, had been lying about his natural status. He admitted to using steroids after private emails were exposed to the public proving he had been using anabolic substances.

After Liver King was exposed for using steroids, he made a vow to truly come off steroids and become a real natural bodybuilder. After making this claim, he posted various milestones along his journey coming off PEDs and provided physique updates. While the earlier updates were less informative, due to being so close to his steroid use. It seems that his latest update can provide a closer look into how his physique has changed – now about four months off steroids.

Most impressively, his physique is still incredible massive, showcasing muscle mass and shredded abs. You can see the post, originally shared via Instagram Story below:

Liver King Steroids 120 days

Liver King also made a cheeky post via Instagram celebrating 120 days. You can see the post and the transcription of his comment below:

 

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A post shared by Liver King (@liverking)

“Happy 120 days of being a top f*cking King… oh wait, that’s me.

It could be you, Primal… if you stopped making so many goddam excuses.

If you were willing to sprint towards hard sh*t… to lift heavy sh*t… to stop looking like relative sh*t.

Remember, how we look and speak is an outward expression of what we believe.

Liver King believes in getting to work… to fight for something meaningful… to overcome real struggle…

That’s why I look (and sound) like a savage beast.

FYI you still look (and sound) like a docile mouse.

We can, and we must change that.”

While it can be questioned as to whether or not he’s kept up with his promise due to his previous deception, his comment implies that he is focusing on what originally drew him to bodybuilding – the accomplishment from putting in hard work.

As it’s been stated by many pro bodybuilders, experts, and athletes in the past – steroids don’t magically make you a bodybuilder. The hard work always needs to come first. Regardless of whether or not Liver King is 120 free of steroids, the hard work must be maintained to have this kind of shredded physique.

The rise and fall… and rise of Liver King

Liver King exploded onto the scene in 2021, seemingly out of nowhere. He was recognized for his incredible physique and also his “ancestral” way of living – often eating raw liver and showcasing incredible feats in nature. He quickly gained a massive following of over 2 million on Instagram.

Liver King also claimed he was all natural. Of course, he had to be, since he was showcasing an ancestral all-natural lifestyle. Many fans were skeptical due to the massive size of his physique. Much like Mike O’Hearn, many believed it was impossible to obtain what he showed in his posts without the help of PEDs.

So questions began to be asked, and even high profile media personalities like Joe Rogan weighed in on the mystery – was Liver King natty or not? This led Liver King doubling down and speaking very frequently about his all-natural status. He made joke posts on Instagram and seemed to enjoy pushing those who questioned him to bring more attention to himself and the whole conversation.

Then suddenly, everything came crashing down. Private emails were leaked seemingly exposing Liver King’s steroid cycle. Shortly after the leaks, Liver King admitted that the emails were real and that he had, in fact, been using steroids.

While the decision to take steroids is a personal choice, the reveal and admission to guilt sparked at least one lawsuit from a New Yorker – who claimed that Liver King had used his natural status to promote his supplements. The argument stated that Liver King knowingly misled consumers by using his physique to promote his products without disclosing his steroid use. That lawsuit was filed for $25 million dollars.

So now the question becomes – is Liver King telling the truth now about his post-steroids journey? Skeptics will look towards his deceptive past as reason enough to not believe him. However, without evidence to prove otherwise, perhaps he is simply showcasing how far hard work can take you and further proving that he has truly made a change in his life.

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.

Mark Wahlberg Shows Off Shredded Abs In Latest “4 A.M. Club” Workout

Physique

Mark Wahlberg has remained in great shape and determined as ever at 51 years old.

Mark Wahlberg continues to show off his dedication and motivation in the gym on social media. Recently, the mega star did another early-morning workout, showing off his shredded abs.

On Instagram, Wahlberg has started his own fitness group that he calls the “4 a.m. club.” Whether it is in his home gym or at a public gym, Wahlberg is a fan of early workouts. He has used this as his first session when performing two-a-days as well.

RELATED: Mark Wahlberg Diet & Workout Program

Wahlberg starred alongside Kevin Hart in the Netflix movie Me Time. In his opening scene, Wahlberg encounters Hart, who is his longtime friend, while skinny dipping with others. This is one of the movies that Wahlberg was able to show off his sculpted physique.

Of course, Mark Wahlberg is used to getting his physique in, or out of, shape for a role. Of course, he was forced to add some weight when he played a boxer-turned-priest in Father Stu. Wahlberg quickly did a transformation lost that extra fat and was able to get his abs back.

Mark Wahlberg abs

Mark Wahlberg Shows Off Abs During Workout

The current workout for Mark Wahlberg included a 45-pound weight plate. He was performing V-ups with the weight before hopping up and showing off his insane progress.

“4am club @municipal🔥🔥 Time to go to work. 😎 #MunicipalPartner

 

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A post shared by Mark Wahlberg (@markwahlberg)

In April, The Hollywood Reporter announced that Mark Wahlberg would be producing both a documentary and feature film about the life and impact of fitness icon and legend Jack LaLanne  – slated to start production in 2024. This is not the first time that Wahlberg has been linked to bodybuilding.

In 2013, he played an amateur bodybuilder turned criminal alongside Dwayne “The Rock” Johnson in the film Pain & Gain. Now it seems that he will be dipping his toes back into the bodybuilding and fitness world as a producer.

Mark Wahlberg continues to maintain a shredded physique at 51 years old and it is because of his insane work ethic at all hours of the day.

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

William Bonac Talks 2023 Olympia, Believes Hadi Choopan Will Repeat: “He’s Next Level”

Hadi Choopan was able to win his first Olympia in 2022 and William Bonac believes No. 2 is coming.

William Bonac announced that he will not compete again in 2023 but remains up to date with the biggest stories in the sport. During a recent interview, Bonac discussed the potential for the 2023 Olympia and believes that Hadi Choopan will repeat as champion.

Bonac competed during the 2022 Olympia show but was unhappy with his performance. He finished ninth before returning to the stage a few months later during the 2023 Arnold Classic. After finishing seventh, he announced that he would take some time off and return to Columbus in 2024.

Choopan has been one of the top competitors in Men’s Open in recent years but could never get over the hump. In 2022, Choopan was able to reach the top of the sport and win his first Olympia title. He will look to go back-to-back this year.

Once again, the Men’s Open division will be extremely deep with many talents. During an appearance on The Menace PodcastBonac broke down some of the top threats to the crown.

2022 Olympia Hadi Choopan

William Bonac: “I Think Hadi Can Repeat, Definitely”

After discussing his performance at the most recent Olympia, William Bonac touched on prospects for the 2023 show.

“He’s next level. Even with the pump up, when you stop pumping up, then he will come alive. The more he pumps up the freakier he gets. So, you know, I think honestly, last year or the year before the Olympia that he didn’t win, he looked way better…I’m sure he’s going to take another title.”

Bonac believes that if Choopan comes in with his usual conditioning, he will be extremely difficult to beat.

“I think definitely Hadi can repeat it, definitely. I think as you see… a lot of 212 guys are doing very good in the Open class. That’s something that I’ve noticed. They’re extremely good, maybe because they don’t look as big as Big Ramy, those mass monsters. I think they’re trying to go away from that. Not to say they are little guys, you understand. I also see that they are rewarding the taller guys.”

Arnold Classic

Bonac Breaks Down Other Top Competitors

William Bonac began to discuss other top competitors for the 2023 Olympia. Brandon Curry is a former champion that has an Arnold Classic title from 2022 under his belt as well. Bonac claims that he “hopes” Curry can win once again but believes he cannot lose size, and needs to maintain muscle density, especially in his legs.

“Brandon is my dude, man. I hope he can fight for the title, like the direction that they are going I think, I don’t think so. No because if he does that, he will lose the size then he doesn’t look so impressive. They have to play the size game a little bit because when he dials in too much, he will lose the size of his legs again.”

 

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The panel, including Chris Cormier and Milos Sarcev, agreed that Nick Walker needs to improve his quad sweeps if he wants to take home the Olympia title. Walker is one of the biggest mass monsters in the sport but many believe his legs cost him the Arnold title in March.

“It’s just the legs, the sweep of the legs,” Bonac said.

“I would try to utilize my legs differently in those poses. The way he’s doing them is not helping him right now,” Cormier said.

William Bonac will focus on his family and other business ventures for the rest of the 2023 season while also improving his physique. Fans will be excited to see him back on stage in Columbus come 2024.

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

Strongman & Coach Chad Coy: Unpacking The Biggest Controversies From The 2023 World’s Strongest Man

Brandon Lirio interviews Chad Coy about the 2023 World’s Strongest Man and the biggest controversies surrounding it

Strongman Chad Coy is a lifer when it comes to strongman. He’s competed in over 120 strongman competitions and been lifting heavy weight since the 1980s. He is also a strongman coach for some of the most elite athletes currently competing – including 2023 World’s Strongest Man competitors Trey Mitchell and Kevin Faires. Which is a big reason why Brandon Lirio invited Coy onto the podcast this week. In our latest episode of the U-Natty States Of America podcast, Chad Coy shares behind the scenes insight from the 2023 World’s Strongest Man – and touches on some of the viral controversies that emerged during the competition.

The 2023 World’s Strongest Man, as always, was the single biggest strongman event of the year. It is to strongman, what Mr. Olympia is to bodybuilding. The greatest strongman in the world battle to claim the title of World’s Strongest Man. This year, Mitchell Hooper continued his incredible rise in the sport by dethroning returning champ Tom Stoltman and claiming the first place trophy.

But the event was not without controversy. Weather related incidents shifted the schedule and caused some confusion for those watching the event – and there was some online criticism of certain calls by the judges in important events. This includes the Shield Carry and the Dumbbell Overhead Press.

Chad Coy, coaching both Kevin Faires and Trey Mitchell at the event, was behind the scenes at the 2023 World’s Strongest Man. Not only that – but he has been to this historic event for many years across his career in strongman. Brandon Lirio wanted to clear the air about a few of these controversies with the help of someone who was there on the inside. Let’s jump into it.

The rainy Shield Carry and Pavlo Kordiyaka’s penalty

One of the most controversial moments of the 2023 World’s Strongest Man came with the Shield Carry – which ended up being the first event of the finals due to inclement weather. This was not intended to be the first event – but was changed in order to accommodate for the weather and prevent further delays. All strongmen agreed to compete in this event despite it still raining – as the forecast showed it would clear up for the later events.

While an event such as the Shield Carry seems like a challenging one to do in the rain, Chad Coy reveals that no athletes were forced into competing against their will in these conditions. Each of the ten finalists were asked if they were comfortable competing – and all agreed. Allowing for the competition to move forward.

But the bigger controversy came with Pavlo Kordiyaka, who missed touching the line during his shield carry, earning him a penalty that dropped him from first place to fourth in the event. Many fans, who were at the event in person, claimed that this was a false call – that Kordiyaka clearly touched the line – this sentiment started spreading online as the event progressed.

Chad Coy debunks this issue – stating that he was right behind Kordiyaka during the event and saw him clearly miss the line. He even states that it wasn’t particularly close. He also believes that the penalty he received was lenient.

Were judges impartial during the Dumbbell Overhead Press Event?

Another criticism some fans had during the 2023 World’s Strongest Man was during the Dumbbell Overhead Press during the finals. Many believe that the judges were not calling accurate locks on the lift. This is the moment that the athlete has successfully lifted the bar overhead, controlled it, and “locked” to complete the lift.

Were the judges impartial to certain athletes and causing a shift in the final results? Chad Coy doesn’t think so. While he does admit that the calls on locks were not as tight as he prefers – he thinks that the calls were, “consistently inconsistant.”

What Coy means by this is the calls were lenient overall – and didn’t seem to hurt or favor one athlete over the other. Like in many sports – the ref or judge has an overall level of leniency for fouls, penalties, and regulations. These judges may have been lenient – but it didn’t put any athlete at a particular disadvantage.

Wrap Up

Ultimately, the 2023 World’s Strongest Man was a huge success. The fan turnout was far bigger than any of the organizers could have anticipated. Though this may have led to a somewhat chaotic fan experience – it also is a sign that the sport is growing, that they will be prepared to accommodate at the same location next year, and continue to improve the overall experience for strongman as a sport.

The controversies this year were small and typical with this sort of sport and being able to dive deep into the event as a whole with Chad Coy helps provide further insight. Brandon Lirio and Coy also discuss Brian Shaw, how this was his last WSM competition of his career, and how he forever changed the landscape of the sport for the better. You can watch the full interview in our latest episode of the U-Natty States Of America podcast above.

Don’t forget to check back every Wednesday for new episodes only on the Generation Iron Fitness Network or wherever you listen to podcasts.

Ronnie Coleman Reacts To Brian Shaw’s Heaviest Lifts: “1,000 Pound Deadlift Like It Ain’t Nothing”

Brian Shaw lifts

Ronnie Coleman can’t believe how effortless Brian Shaw makes some lifts look.

Ronnie Coleman quickly became known for insane dedication and work ethic in the gym. During his career, Coleman built a crazy physique that helped him create a reputation as one of the best bodybuilders of all-time. Now that his career on stage is over, Coleman continues to give fitness tips and interact with fans. Recently, he reacted to some of the best Strongman lifts from Brian Shaw.

In 1998, Coleman reached the pinnacle of bodybuilding, winning his first Olympia title. He did not relinquish the title until 2005, totaling eight victories and that is still tied for the most ever with Lee Haney. In retirement, he has created a successful social media platform that is highlighted by his YouTube account. In a recent video, Coleman shared some of his favorite poses during his career that helped him win on stage.

Like Coleman, Brian Shaw excelled in his area of fitness. Shaw is one of the best Strongman competitors ever and proved it by winning the World’s Strongest Man four times. In 2023, he competed in his final WSM competition, retiring from strength sports.

Coleman has reacted to crazy feats of strength before and this time, he decided to watch Shaw make insane weight look easy.

Ronnie Coleman Reacts To Brian Shaw

Brian Shaw is one of the strongest men of all-time. Ronnie Coleman knows a thing or two about moving crazy weight in the gym and decided to watch how Shaw does it. He watched a video of Shaw displaying some classic Strongman lifts, beginning with a Tire Carry.

“Running with them big, old heavy ass tired. Running like it ain’t nothing to it and it wasn’t nothing to it.”

The video continued with Shaw crushing a 530-pound bench press and some massive deadlifts. These included a 1,091-pound lift followed by a 2016 clip of Shaw moving 980 pounds with another exercise.

 

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A post shared by Ronnie Coleman (@ronniecoleman8)

Ronnie Coleman was shocked at how easy it looked and called for even more weight to be put on.

“530 pounds like it’s 330 pounds…1,000 pound deadlift like it ain’t nothing to it but to do it.

That was easy, lightweight. Go ahead and put another 45-50 pounds on there.”

Finally, Coleman watched as Shaw racing through the Kettlebell Toss.

“Those are some big ass kettlebells and he tossed them like they peanuts. Those are 60-pound kettlebells. Holy shit…This is one of the hardest I think I’ve seen. He’s just hopping it like it ain’t nothing.”

Ronnie Coleman continues to work in the gym in retirement. After a long career of crushing workouts in the gym, he continues to do so and shares workouts with some of the greats of today encouraging them to use big weight.

“That’s how you do it. Make the 1,000 pounds look like 100 pounds.”

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

IFBB Pro Logan Franklin’s Ultimate Workout Plan

Logan Franklin workout
Image via Instagram @logan_franklin

Classic Physique athlete Logan Franklin’s complete five-day training split! 

Logan Franklin, an extraordinary veteran of the US Army and highly-decorated IFBB Pro competitor in the Classic Physique and Men’s Physique division, is a force to be reckoned with! Known as “The Texas Oak,” he has earned the right to strut his stuff on the stage after appearing in prominent bodybuilding shows such as New York Pro, Texas Pro, and Mr. Olympia. This article will explore this impressive athlete’s rigorous workout routine. 

Logan Franklin started working out at 14 in his father’s gym. He was on the baseball and football teams in high school and also did motocross races at the time. For him, going to the gym was about building strength and getting bigger. 

Franklin reminisced, “I was a smaller kid, and I just didn’t want to get picked on by anybody who thought they were better than me because they were bigger.”

After graduating high school, Franklin followed his father and grandfather’s steps and joined the US Army. He was 18 then and had a solid physique due to all his gym training. Franklin served in Afghanistan and South Korea during his years of active service.

Bodybuilding as a career started for him after he was introduced to the fitness world on social media. He loved the sport after he attended Mr. Olympia in 2014 and saw the competitors on stage. The Texas Oak felt almost on par with the other contender’s physiques. 

Full Name: Logan Franklin
Weight Height Year of Birth
210-220 lbs 5’11” 1991
Division Era Nationality
Men’s Physique, Classic Physique 2010s, 2020s American

 

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A post shared by Logan (@logan_franklin)

Logan Franklin Bodybuilding 

He started preparations immediately, choosing the Men’s Physique category, and soon earned his pro card. He did well in many competitions, finally coming first in the Men’s division of the 2018 Tampa Pro. However, after a few Mr. Olympia competitions, where he came ninth and seventh and had two fourth-place Arnold Classic finishes, he felt it was time for changes.

He said, “I just felt like I wasn’t placing any better. I kept bringing what I thought was my best look for the Men’s Physique, and to be honest, I didn’t understand why I wasn’t placing better.”

That change came as a switch to the Classique Physique division, after which he came third at his first show in the category, Tampa Pro. He then took home the New York Pro first-place win in 2020. 

After not qualifying for the 2021 Mr. Olympia and pulling out of the 2022 Mr. Olympia, Franklin has made some significant changes this year. One of those is choosing to coach himself.

“I’m a little bit nervous, a little scared, but I know I can. I am experienced enough in what I’ve been doing. I’m capable,” Franklin stated. 

He looks forward to bringing his best in the Texas Pro, Mr. Olympia, and Hawaii Pro later this year. His goal is to win and get a Mr. Olympia qualification for 2024. Here’s a look at his weekly workout routine.

Logan Franklin’s Workout Routine

 

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A post shared by Logan (@logan_franklin)

Logan Franklin follows a five-day split training routine with Thursdays and Sundays Off. In addition, he spends 30-40 mins on the Stairmaster about two or three times a week for cardio. Franklin uses the progressive overload protocol in his routines; below is a breakdown of his exercises.

Monday: Chest 

Monday is chest day for Logan Franklin, and rather than hitting his triceps on chest day, he targets his biceps

  • Smith Machine Incline Press: 4 Sets x 15 reps, 1 set x 12 reps, 2 sets x 10 reps
  • Incline Dumbbell Chest Flye: 3 sets x 12-15 reps
  • Barbell Flat Bench Press: 3 sets x 12-15 reps
  • Chest Dips: 2 sets x 12-15 reps
  • Cable Crossovers: 2 sets x 12-15 reps
  • Barbell Curls: 4 sets x 20 reps, 2 sets x 15 reps, 1 set x 12 reps
  • Concentration Curl: 3 sets x 12-15 reps
  • Standing EZ Bar Cable Curl: 3 sets x 12-15 reps

Tuesday: Leg 

Tuesday is leg day for Franklin, but he also uses the opportunity to work on his side delts.

Wednesday: Back 

Logan builds his V-taper and triceps with many exercises on Wednesday. Studies show that pullups are effective ways to build the lats in the back, which help form a V-taper back (1).

  • Pull-Ups 3 sets x 15 reps
  • T-Bar Rows 4 sets x 10-15 reps
  • Rack Deadlifts: 3 sets x 8-12 reps
  • Underhand Barbell Row: 4 sets x 10-15 reps
  • Seated Cable Rope Row: 3 sets x 15 reps
  • Triangle Bar Triceps Pushdown: 4 sets x 12-20 reps
  • Close Grip Bench Press: 4 sets x 10-15 reps
  • Dumbbell Overhead Triceps Extension: 4 sets x 12-15 reps
  • Dumbbell Triceps Kickback: 3 sets x 15 reps
  • Triceps Rope Press Down: 3 sets x 15 reps

Thursday: Rest 

Franklin takes his first rest day on Thursday. Studies show that rest adequately is vital for muscle hypertrophy and growth (2).

Friday: Shoulders

The Texas Oak builds his shoulders with the following exercises:

  • Standing Barbell Shrugs: 4 sets x 10-15 reps
  • Standing Dumbbell Shrugs: 3 sets x 12-15 reps
  • Seated Dumbbell Lateral Raises: 5 sets x 12-15 reps
  • Barbell Overhead Press: 4 sets x 12 reps
  • Reverse Flys: 4 sets x 12-15 reps
  • Dumbbell Upright Rows: 4 sets x 12-15 reps

Saturday: Legs

Logan Franklin ends the week by working on his legs and calves.

  • Dumbbell Stiff-Leg Deadlifts: 4 sets x 15-20 reps
  • Seated Leg Curls: 3 sets x 15 reps
  • Barbell Walking Lunges: 3 sets for 150 feet
  • Abductors on Cable Machine: 3 sets x 40 reps

Sunday: Rest 

Logan Franklin takes the day off to rest, relax, and prepare for the week ahead.

Follow us on Instagram, Facebook, and Twitter for more IFBB Pro bodybuilding workouts! 

References

  1. Urbanczyk, C. A., Prinold, J. A. I., Reilly, P., & Bull, A. M. J. (2020). Avoiding high-risk rotator cuff loading: Muscle force during three pull-up techniques. Scandinavian journal of medicine & science in sports, 30(11), 2205–2214. https://doi.org/10.1111/sms.13780
  2. Schoenfeld, B. J., Pope, Z. K., Benik, F. M., Hester, G. M., Sellers, J., Nooner, J. L., Schnaiter, J. A., Bond-Williams, K. E., Carter, A. S., Ross, C. L., Just, B. L., Henselmans, M., & Krieger, J. W. (2016). Longer Interset Rest Periods Enhance Muscle Strength and Hypertrophy in Resistance-Trained Men. Journal of strength and conditioning research, 30(7), 1805–1812. https://doi.org/10.1519/JSC.0000000000001272

Best 4 Kettlebell Exercises To Boost Fat Loss & Shred Down

kettlebell exercises

Work to lose fat with these top kettlebell exercises.

Working with kettlebells allows us the opportunity to see great gains when it comes to those effective kettlebell exercises. As a worthwhile fitness tools to have in our routine, the ability to increase strength, enhance stability, and see full body progress is important. However, these kettlebells workouts will help lead to fat loss as we seek to shred down.

Combining strength training with higher intensity work is a great way to burn fat for it allows us to put on muscle, shed calories, and change our body composition for the better. Often times, equipment like dumbbells and barbells can seem challenging to use, especially with higher intensity work. But what you will find with kettlebells are easy to hold options that work effectively so you can tackle those fat loss gains with ease.

We’ll show you some top kettlebell exercises to burn fat and shred down as you seek that desired physique. Kettlebells are great fitness tools to enhance your workouts and with the right kettlebells, you can achieve these goals with no problem.

kettlebell exercises

Benefits Of Kettlebells

Kettlebells offer great benefits and can work to shape your routine for the better. With an influence on training and performance, knowing the benefits will make you want to put kettlebell exercises into your routine.

Benefits of kettlebells include:

  • Full body workout: Kettlebells target many muscle groups and increase strength, endurance, and flexibility to provide for a full body workout to save you time and get the most out each session (1).
  • Promote strength & power: Improved power output at an intense pace for increased lean muscle mass will allow gains for other powerful movements for either sport specific or functional movements (2).
  • Improved balance, stability, & coordination: Enhance mind-muscle connection and work to improve technique and form so you stay more balanced and stable and keep your body working as one unit.
  • Burn fat and tone: Easy to use and functional pieces of equipment allow us to burn fat and tone our physiques with things like HIIT.

kettlebell exercises

Best 4 Kettlebell Exercises For Burning Fat

Let’s take a look at 4 fat burning exercises that can work to shed calories, tone us out, and aid in that desired physique. Adding these to our routine can work to enhance any training session for that extra layer of fat burn.

1. Kettlebell Squat & Press

What you will find with the kettlebell squat and press is an exercise that works to target your lower body and upper body. The squat portion allows for your legs to get some work done and the press will increase strength and stability in those shoulders.

How To: With your feet about hip-width apart, hold the kettlebell firm and bend down into a squat. Once you reach your max range of motion, drive up from the squat and push the kettlebell overhead into a press. In a controlled motion, lower the kettlebell and repeat for your desired number of sets and reps.

2. Kettlebell Swings

This compound movement offers a total body workout to increase strength and size while also getting your heart rate up. An intense movement, this is a nice fat burning exercise and fits well into any HIIT training routine.

How To: Stand with your feet shoulder width apart and let the kettlebell hang with your arms extended down. Starting in a semi squat position, keep your abs and core tight and move the kettlebell through your legs to around chest level. Continue this movement at a good pace for your desired number of sets and reps.

3. Kettlebell High Pull

The kettlebell high pull is a good exercise to improve strength and power and the nature of the movement at a faster pace will get your heart rate going so you burn some calories. With a similar movement to kettlebell swings, you will see the connection if both are in your routine.

How To: Hold the kettlebell in front of you and with a neutral spine and tight core, swing the kettlebell through your legs, similar to kettlebell swings, but once at the top, give it a pull up towards your shoulders. Keep up this movement for your desired number of sets and reps.

4. Kettlebell Goblet Lunges

Kettlebell goblet lunges are great for evening out your lower body and the continuous movement makes this efficient at burning calories. For your lower body routines, this is definitely one to consider.

How To: Hold the kettlebell with both hands under your chin. Your feet will be together and you will engage your core. Step one foot out in front of the other and bend at the knee. Step that leg back and repeat with the other. Continue switching legs for your desired number of sets and reps.

kettlebell exercises

Why Kettlebells Are Great Workout Tools

Kettlebells are great workout tools because they are easy to use. The handle and design of a kettlebell allows you to hold and move with any workout. Anything that can be cumbersome to move with just won’t cut it so having a quality piece of fitness equipment is exactly what you need to see the best gains.

Also, kettlebells come in many different weights which allow you to change as you increase strength and build more muscle. The downside to kettlebells is that in order to have different weight options you need to own a variety of kettlebells which can just add up. However, some companies are creating adjustable kettlebells, similar to adjustable dumbbells, to alleviate the hassle of paying for more kettlebells and taking up space.


Check out our list of the Best Kettlebells for more great fitness products!


Wrap Up

Kettlebells are great pieces of fitness equipment and can work to burn fat so you see great results to your physique. As convenient and versatile pieces of equipment, you will find that kettlebells will help you move with ease and work to capitalize on those goals as effectively as possible. Give yourself the benefit of a great fat burning workout with kettlebells today.


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. Kravitz, Len. “Kettlebell Research Update”. (source)
  2. Beardsley, Chris; Contreras, Bret (2014). “The Role of Kettlebells in Strength and Conditioning: A Review of the Literature”. (source)

5 Tips To Master The Sumo Deadlift

5 Tips To Master The Sumo Deadlift

Master the Sumo Deadlifts with these Five Tips

Deadlifts are no doubt one of the most brutal exercises, as they recruit muscles throughout your entire body. A lot of fitness “gurus” will say that deadlifts are pointless or will only put you at risk for injury, or that they’re too much on the joints. Well, if you are performing an exercise incorrectly, it will almost certainly increase your risk for injury, which is why when it comes to movements like the deadlift, you need to take the time to master it.

sumo deadlift

There are many variations of the deadlifts which will keep you from getting bored of the exercise, such as conventional and sumo. Sumo deadlifts have a less of a direct impact on your back, but utilize your hips, glutes and posterior chain more than the conventional stance.

Due to the limited range of motion with the sumo deadlift, this variation of the exercise can actually enable you to lift heavier weights as compared to pulling with the conventional deadlift stance. The sumo deadlifts are great for people who have a stronger lower body.

Since you get into a squatter stance while lifting the weights, your lower body does more work in this variation as compared to the traditional deadlifts. Sumo deadlifts are an advanced exercise and you need to perform them correctly to get the most out of them.

1. Find a Stance Which Works For You

There are no hard or fast rules when it comes to mastering the sumo deadlift stance, take your time to figure out what works for you. The stance will vary for people based on their height and mobility. Some people have a false notion that the wider your sumo deadlift stance, the better it is. Others say that the wider the stance, the less the lift actually counts. In reality, most people need a moderate sumo stance to lift heavy weights while maintaining the correct form, which reduces the risk of injury.

The sumo deadlifts are harder at the bottom part of the movement. It is harder to move the weights off the floor than it is to lock our your hips and back at the top of the movement. Take a stance which makes it easy for you to lift the weights off the ground.

2. Get Your Body Behind the Bar

Some people make the mistake of ducking out their toes, doing this automatically puts the barbell an inch in front of them, and this is not the spot to be. On the other hand, some people stand on top of the bar which is not the best position to start either because the bar can bump into your knees on the concentric movement. The proper knee sleeves can greatly enhance compression and support big lifts.

Standing right behind the bar with your shins touching the barbell is the best position to start the lift. Keeping your head and chest behind the bar at the start of the movement will help you in locking out your hips and knees at the top of the movement.

3. Point the Toes Out

Feet placement is crucial to master the sumo deadlift, and it is where most people go wrong with the sumo deadlifts, and this can hinder the whole lift. You neither want your feet to be pointing all the way out nor should they be pointing straight ahead. You want the barbell to be as close to you as possible while performing the sumo deadlifts, think of it as a razor that you are shaving your legs with.

If you stand with your feet completely “ducked” out, the bar will be an inch in front of you which can make it harder to lift it off the ground, and put more pressure on your lower back. Turn your feet slightly out as doing this will make the lift shorter and easy.

4. Generate Torque and Push Your Hips Through

As mentioned above, the sumo deadlifts are the hardest at the bottom of the movement. You need to generate a lot of torque to crack the bar off the floor. Make sure you push your knees out so they don’t come in the way of locking out your knees.

If you’re a competitive powerlifter, you will need to stand with your knees and back locked out at the top of the movement. Drive your hips into the bar to finish with a smooth lockout. Some people make the mistake of overextending their lower back which can unlock their knees.

5. Hand Placement

The hand placement while performing the sumo deadlifts can be tricky. Some people like to have a wider than shoulder width grip while the others like to keep their hands close to each other. A shoulder-width hand placement can prove to be the most optimal.

Holding the bar too wide can put extra tension on your lower back while a close grip can make it hard for you to balance the bar.

Is Sumo Cheating?

Alright, let’s address this eternal debate, is the sumo deadlift…cheating? Many will argue that due to the smaller range of motion in a sumo stance vs. a conventional stance, that the movement itself does not count. People will say that the sumo deadlift allows for you to lift more weight. While the mechanics of the sumo deadlift may allow you to life a little more weight than the conventional stance, we really cannot say that sumo is cheating, as it is allowed in competition, and you are still pulling the weight when completing the movement.

Wrap Up on Mastering the Sumo Deadlift

Overall, the sumo deadlift certainly has its benefits. People say it is cheating, but in reality it still counts. The main reason people have issue when performing the sumo deadlift is they are not doing it right. A lot of times people will rush into the stance, thinking they have it all set up correctly, and in reality they do not. Not setting up properly for a lift can actually increase your risk of injury, so always be sure to take the time to set up!

Do you agree with our tips on how to master your sumo deadlift?


What is your sumo deadlifts PR? Let us know in the comments below. Also, be sure to follow Generation Iron on Facebook and Twitter.

Do Muscle Implants Exist In Pro Bodybuilding? | GI Podcast

Victor Martinez and the GI crew debate muscle implants and whether they have been used in pro bodybuilding

The Generation Iron Network production crew was in Istanbul, Turkey this past month working on a new feature film documentary. While abroad, producer and Generation Iron founder, Edwin Mejia Jr. took the opportunity to dive all-in on hair transplant surgery for his beard at the Vera Clinic. Newly transformed, this experience kick-started a conversation on the podcast – have muscle implants ever been used in pro bodybuilding? The concept of muscle implants have been seen, at the very least, on reality television. But would competitive bodybuilders actually use this to try and win shows? In the latest episode of the Generation Iron Podcast, Victor Martinez debates with the GI team about muscle implants in bodybuilding.

Surgery has been used to help change the way we look for decades now. According to the American Society of Plastic Surgeons, there has been a 29% increase in plastic surgery procedures performed on men from 2000 to 2018. With each passing year, technology becomes more advanced. The most obvious plastic surgeries are well known – breast implants, butt implants, facial reconstruction surgery. These areas are often related to fat on the body or perhaps bone structure.

But what about muscle and abs? Can muscle implants be successfully integrated into the body. Muscles, of course, are meant to be functional aspects of the body. They differ from fat stores that can be removed with liposuction or added for a “bustier look.” However, muscle implants do exist – however superficial they may be compared to actual muscle function. At its most obvious, you have likely seen it on surgery reality shows.

In regards to competitive bodybuilding, implants are rarely seen as a real option in the sport. Most common are, perhaps, breast implants for female competitors. This much is well known and openly spoken of in the industry. But can muscle implants be used in a similar way as synthol for competitors to round out some muscle?

It seems unlikely but with technology and science rapidly changing – will this be something that can play into bodybuilding competitions moving forward? Let’s jump into it.

Do pro bodybuilders use muscle implants? Have they ever?

The conversation about muscle implants starts as a curious question after Edwin explains his recent beard hair transplant surgery. With Victor Martinez’s long career in bodybuilding – has he seen or heard of athletes attempting to get muscle implants?

Victor Martinez can’t say fur certain but he also admits that there has never been a competitor he suspected of having implants. He does mention there was one low ranking pro bodybuilder that was rumored to have implants. He doesn’t mention the man’s name – mostly because he also can’t prove whether the rumors were even true.

Martinez can, however, say that he has seen people outside of competitive bodybuilding with muscle implants. He claims to have seen them in the gym occasionally – and believes that they always appear obvious. As far as Victor Martinez is aware, muscle implants are completely superficial. They don’t function the way real muscle functions – and so would only be a sculpted cover over the muscle – similar to synthol.

What do muscle implants feel like?

While no one on the GI podcast are medical professionals, they do muse about what muscle implants actually feel like in comparison to real muscle. Victor Martinez jokes that he didn’t ask to feel anyone’s muscle implants. The rest of the gang wonder if they feel obviously harder – the way many breast and butt implants feel depending on the scope and technology behind the surgery.

According to information from clinics, muscle implants are a specialized silicone gel that mimics the look and feel of natural muscles. They are used to help shape or enlarge the muscles already in that area of your body.

Synthol and other site enhancement oil (SEO) that some use to help enhance and sculpt the look of muscle. This is done by injecting an oil that hardens in and around the muscle. If overdone or done incorrectly, the hardened oil is noticeable as it doesn’t feel the same as muscle.

Therefore, muscle implants are a more effective way to creating a natural feel and look of muscle compared to the “hardness” of synthol and other SEOs. Of course, being an invasive surgery, it’s also more dangerous and also much more expensive.

Much like any type of plastic surgery – if overdone it becomes obvious as these implants do not function as actual muscle. They simply work around the muscle you currently have.

Most common muscle implants

Victor Martinez states that the most common muscle implants he has seen are:

He says that biceps and arms are rarely done – as these are very obviously fake looking due to the amount of movement in that area. Abs and chest, in comparison, stay relatively still on your body. Calves also can get away with less movement in that muscle group specifically – unless purposefully flexing the muscle or perhaps sprinting.

So… have pro bodybuilders used muscle implants in competition?

This all adds up to the big question, have bodybuilders used muscle implants to try and win a show? Due to the intense nation of poses and flexing involved with the sport, it’s very unlikely to be the case. However, for less mass monster divisions – the GI crew wonder if there are any athletes possibly utilizing implants.

The newly introduced Wellness category features a softer look compared to many other divisions in competitive bodybuilding. Due to this, the GI team debate whether or not it is realistic for a wellness competitor to use some sort of muscle implant to help get an edge on the competition.

Victor Martinez thinks that any consideration of muscle implants as a bodybuilder goes against the very nature of bodybuilding itself. He calls it, “bodybuilding mutiny.” More than a competition to be won – bodybuilding is a lifestyle. That lifestyle promotes the results of hard work first and foremost. If you can just have a surgery – what’s the point?

Wrap Up

You can watch Victor Martinez and the entire GI crew debate the topic of muscle implants in bodybuilding in the latest episode of the Generation Iron Podcast above. The team also discuss the recent announcement of the Masters Olympia roster – and make early predictions as to who will be in the top three.

Don’t forget to check back every Tuesday for new episodes only on the Generation Iron Fitness Network or wherever you listen to podcasts.

Bodybuilding Great Robby Robinson Looks Ripped, Hits Poses At 76 Years Old

Posing

Robby Robinson continues to train hard in the gym and results speak for themselves.

Bodybuilding legend Robby Robinson has continued to train hard since retiring from competition. He has shared different tips and workouts for those looking for ways to improve training. In a recent session with Mike O’Hearn, Robinson showed off his shredded physique during a posing session at 76 years old.

Robinson found great success right way in his bodybuilding career. He earned the Mr. Universe title and Mr. America title in 1975 to set a tone. In 1979, Robinson was the inaugural winner of the Night of the Champions contest. Mike O’Hearn has found similar success in many areas. He is also a former Mr. Universe winner, model, actor and host of the Mike O’Hearn Show.

Robinson has not stepped on stage since competing at the 2001 Masters Olympia. Now that his days on stage are over, this does not mean that his passion has gone away.

Late last year, the Generation Iron Network announced production had began on the life story biopic of Golden Era legendary bodybuilder, Robby Robinson. During the 2022 Olympia weekend, the first teaser trailer for the documentary, titled Robby Robinson’s Blueprint, premiered.

Robby Robinson Looks Shredded During Arm Workout

Robby Robinson has worked with O’Hearn in the past and joined him once again for an arm workout. The video showed Robinson performing a drop set of preacher curls before hitting a side-chest and most-muscular pose.

“We’re always working, working, working. All the time. I love what I do,” Robinson said.

Robinson has been in the fitness industry all of his life. He began competing as an amateur in 1974, where he won the AAU Mr. Southeastern USA and Mr. Southern States titles. He quickly gained popularity and success on stage, which he enjoyed over the course of a career that spanned four decades.

Robby Robinson continues to be a legend in bodybuilding and an influential voice for those who are looking for tips and tricks. At 76 years old, it is clear that he continues to focus on his own fitness.

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

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