Home Blog Page 210

5 Ways to Make Your Shoulder Workouts Even Better

By
Gareth Sapstead
-

5 ways to make your shoulder workouts even better

While complete balance of all body parts is important, they say the shoulders make the physique. This is somewhat true – especially in the competitive side of the sport. Building out massive shoulders can help shape the rest of your physique. It can create the illusion that your waist is smaller than it really is – thus giving you a sharp V-taper aesthetic.

But it’s not easy to build boulder shoulders. That’s why this article is going to break down key strategies to keep in mind when you head into your next shoulder workout. Here are five tips to fine tune your shoulder workouts to avoid any potential injury while growing cannonball delts.

1 – Warm-up with a bottoms-up press

Your workout starts with what you’re doing before those muscle-stimulating sets. To get the most from your shoulder workouts then warming-up with a few shoulder circles just won’t cut it. Instead, try a 2-3 sets of bottoms-up kettlebell presses (BUP’s). Sets of 8-15 work well.

Why they work

Sure they look weird, but just a few minutes of BUP’s will result in more stable, well-greased and press-ready joints. BUP’s work through the principle of irradiation. In short, you’re forced to grip the bottoms-up kettlebell hard to stop it from falling. This increased tension in your grip and forearms irradiates down your entire arm to create more stability at your shoulder. It’s not only a way to “switch on” your shoulder stabilizers for literally any heavy press you want to throw at it, but also a good way to test your overall workout readiness.

2 – Switch your shoulder press grip

Some of the best delts are build with a hefty dose of overhead pressing. The problem is that most people just aren’t built to press straight overhead with a barbell. In the long-run this can cause pain and inflammation that can hold you back from making consistent and steady progress. If this is you then one option is to opt for dumbbells instead of a barbell, and use neutral (hammer) grip variations a much as possible.

Why they work

Dumbbells offer more freedom and natural movement at your shoulder joints. One of the reasons why so many have shoulder issues is because it’s a very tightly packed joint. That space underneath the acromion process gets even more tightly packed when you go overhead, especially when your shoulder is in more of an internally rotated position as with any overhead press using a pronated (palms-down) grip. That’s not to say you shouldn’t do them, but some of you will be more tolerant of them than others based on your shoulders anatomy. Since a neutral grip helps to drive more external rotation at your shoulder joint and more “space” within the joint, it can be a better shoulder pressing option for many.

3 – Swap basic lateral raises for these

Basic lateral raises can become boring. Plus, doing them all the time will reduce how effective they are in helping build cannonball delts. Instead, try this eccentric variation to shock some new growth.

Why they work

Eccentric lateral raises are one of the many exercises frequently credited to the late Coach Charles Poliquin. Bending your elbows on the concentric (lifting) portion shortens the lever arm from the dumbbell to your shoulder, making the dumbbells easier to handle. This also gives you the chance to focus on lifting with your elbows for pure delts isolation.

On the way down the lever arm lengthens to a more disadvantageous position which provides an eccentric overload to your medial delts. Eccentrics are great for building muscle when applied correctly, as well as promoting tendon strength and the overall health of your shoulders. Start lighter than you think and take about 4-seconds to lower down on each rep.

4 – Do more Y-raises for medial delts

Lateral raise variations aren’t the only option to work your middle delts. To add more width to your shoulders then try doing y-raises on a bench using a palms-down grip. You’ll program these in much the same way you would your lateral raises.

Why they work

Using an incline bench or machine to support your chest works to maximize your stability and focus on the area you’re trying to hit hardest. The angle of the bench, dumbbells and arm path work to recruit more of your medial delts. It’ll take some practice to find the correct arm path here as it’ll vary individually, so don’t be afraid to experiment a little to find the angles that feel best to you.

The focus should be on feeling it through your middle delts without any clunkiness going on in your shoulders. You can also do these similar to what are commonly termed a “trap 3 raise”. With that you’ll use a thumbs up grip and have a greater degree of external rotation at your shoulder. However with those it’ll target more lower traps and anterior delts.

5 – Build and bulletproof with “Y” Cuban presses

You already know that your rotator cuff muscles are important, and that it’s good practice to throw in strengthening exercises now and then. The problem with these is you don’t feel you’re getting a lot from them — You’re training to build bigger delts, not to work the little muscles you can’t see!

Well, unfortunately these muscles are pretty darn important, and without them you wouldn’t have any shoulders to speak of. The more you work you delts the more important it is to strengthen your rotator cuff muscles, too. Here’s a good option that’ll not only strengthen your shoulder external rotators, but will also pump up your delts at the same time.

Why they work

Fair warning: you won’t need much weight at all here. Some even find just holding a couple of Fat Gripz or baby pink dumbbells are enough! Y Cuban Presses are a 3-phase movement with various advantages to each. Whereas the basic Cuban press is essentially a wide upright row, external rotation and overhead press, with this variation you’re pressing outward more like a “Y” at the top. This makes the press portion even harder on your delts. If you want to drive up your bench press poundages or bulletproof your shoulders then throw in a few sets of 8-10 of these towards the end of your workouts.

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

Pro Wrestler Rob Van Dam Reveals Intimate Details Of His Rock Bottom & How He Turned It Around | The Mike O’Hearn Show

By
Jacob Ladon
-

WWE Hall Of Famer Rob Van Dam opens up about his lowest moment and how he turned towards elevating his life towards a more positive path.

Rob Van Dam is a pro wrestler that, according to the worlds of Vince McMahon and Triple H, changed the style of wrestling forever. His combination of high-flying agility and martial arts maneuvers made him stand out from the pack and become one of the most memorable pro wrestlers in the history of the promotional wrestling. But even the brightest stars can suffer from dark moments. Van Dam faced such darkness in 2016 when a series of events threatened to careen his life off track into a spiral of oblivion. In this week’s episode of Generation Iron and Barbend’s The Mike O’Hearn Show, Rob Van Dam details how his divorce, the death of his father, depression and alcohol addiction led to his rock bottom.

Today, Rob Van Dam is a pro wrestler who has expanded his career into a variety of avenues. He does stand up comedy, has acted in numerous films, and started his own cannabinoid company called RVDCBD. He has been a strong advocate for legalizing marijuana federally. Throughout all of these endeavors, he also still maintained his pro wrestling career over the course of three decades.

Rob Van Dam is also no stranger to punishment. He has put his body through extreme stunts throughout his wrestling career. He is know for his acrobatic moves often pushed to new levels of intensity at the time. He dedicated his entire effort into pro wrestling and amassed a large fandom.

But he also put himself through punishment personally, with a drug and alcohol abuse problem that grew increasingly worse as time went by. By 2016, a series of events in combination with drug abuse led to his lowest moment of his life. It also helped him change his ways and find a new positive spiritual outlook on life moving forward.

In advocating for more acceptance around mental health and psychiatric medication – Rob Van Dam opens up with Mike O’Hearn, discussing the details of his darkest moments. Hoping to inspire others to seek help if they find themselves needing it. Let’s jump into it.

Rob Van Dam’s rock bottom, acceptance of depression, and recovery

Rob Van Dam starts his interview with Mike O’Hearn by lighting up a blunt. Van Dam has been open about his advocacy for marijuana, started his own cannabinoid business, and shares his weed lifestyle regularly. He believes that using marijuana helps him become the best version of himself.

He doesn’t see this as addiction or abuse. In fact, he has experienced the line between recreational use and abuse. His current relationship with marijuana is one of recovery. One that allows him to help cope with his depression and be a more positive version of himself.

This opened up the conversation to what Rob Van Dam considers to be his lowest point. His rock bottom. That moment came in 2016. After many years of a downward spiral in his marriage and the passing of his father, Van Dam’s wife divorced him. Shortly after this, his dog also passed away unexpectedly.

Rob Van Dam suddenly found himself completely alone in his house. He used alcohol and drugs to self medicate. This period of time, he says, lasted about a year and a half. During this period, he thought he had experienced rock bottom many times. But it wasn’t until one night where he blacked out and woke up to find himself next to three strippers. Not remembering how he got there, the strippers were using cocaine to try and wake him up.

 

View this post on Instagram

 

A post shared by RVD (@therealrvd)

It was this moment that pushed Rob Van Dam to seek help. Luckily, it was also around this moment that he met his now-wife. She was supportive and brought light back into his life. She helped him find the courage to finally utilize antidepressants. After trial and error with these drugs – his life began to snap back into focus.

Rob Van Dam explains how depression had run in his family – but he refused to believe that he suffered from it. Experiences such as wrestling helped him cope and maintain a somewhat stable life for some time. But when things really fell apart in 2016, he had to face depression head on. Now via a combination of medication and marijuana – he has found a positive outlook on life and feels spiritually elevated.

Rob Van Dam admits that he would often hide his vulnerabilities due to his public image. To be the tough man in the ring was vital to his success. But he also understood the importance of opening up for those who were struggling like he had been. This is why Van Dam started his own video channel called RVDology – and it is why he spoke so openly during his discussion on Mike O’Hearn’s podcast this week.

Wrap Up

Rob Van Dam discusses a wider selection of topics throughout his interview with Mike O’Hearn including how he developed his wrestling style, his relationship with his fans, and why he took on stand up comedy. You can watch the full conversation in our latest episode of The Mike O’Hearn Show above.

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

Jose Raymond Highlights Mistakes Made During Contest Prep: “They Hit Panic Mode, Try To Overdo”

By
Greg Patuto
-
Bodybuilding mistakes

Jose Raymond recently discussed mistakes he has seen made by both coaches and bodybuilders.

Jose Raymond has plenty of experience on stage in multiple bodybuilding divisions. During a recent interview, Raymond shared some of the biggest mistakes he has seen made by both bodybuilders and coaches during contest prep.

Raymond burst onto the scene around 2010 in Men’s 212. He quickly found success, finishing in the top three during the 2011 Olympia. Over the course of the next seven years, Raymond competed eight times and did not finish outside of the top five. This was against some of the top competitors in the world, such as Derek Lunsford and Kamal Elgargni.

Raymond has also dabbled in Men’s Open training. One the years, he has seen plenty of mistakes made in competition prep and he shared some insight during an interview with Muscular Development Magazine. 

 

View this post on Instagram

 

A post shared by Jose Raymond (@theebostonmass)

Jose Raymond Warns Athletes Against Overdoing

Jose Raymond has gained with many goals in mind. He began his conversation by urging competitors not to push too hard in attempts to make improvements.

“What I realized is that people push and push like oh don’t have striated glutes yet, got to keep pushing, two hours on the step mill, zero carbs, keep going, and then the body disappears.

Well, maybe he just doesn’t have genetics to have striated glutes. Maybe he’s got small muscles, there’s not a whole lot of muscle there to strike but they keep pushing and pushing thinking that it was going to help. He’d end up 20 pounds to light just all in the search of getting striated glutes.”

There are mistakes made in the gym but also in diet plans. Raymond continued by highlighting how bodybuilders might follow a low-carb diet for a long period of time and attempt to make up for it in the end.

“They hit panic mode and try to overdo everything. They’ll overdo the fat burners, low carb or zero carb days like if your coach tells you to have zero carbs for three to five days straight and three hours of cardio, you gotta question their motive like what is going on here. There’s no way that can be beneficial.”

 

View this post on Instagram

 

A post shared by Jose Raymond (@theebostonmass)

Raymond Gives Advice To New Bodybuilders

Jose Raymond discussed messages he has gotten from new competitors recently. The bodybuilders are new to competing and looking for advice. They asked about eating backstage before going out and Raymond spoke against it.

“Backstage is not a time to binge. They think they are supposed to eat a ton backstage. No, you get up early, eat your breakfast, have another small meal and get on stage. If you’re back there like at the Olympia for four or five hours, yeah have your meal or some granola or rice cakes or something ready to go just in case.”

Over the years, bodybuilding coaches have come up with plans designed specifically to their competitors. Of course, each is different and it is important to know what works for who.

“You can’t just put everyone on the same plan with tons of fat burners, tons of cardio, and low carbs. It’s not going to work. It’ll work for the select few that are freaks but the rest of the people, you’ll literally ruin their physique or worse and then they’re completely wasted and exhausted by the time the show comes. It’s important to have enough fuel to be able to train like an animal all the way up to the show.”

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

Why You Should Use An Intra-Workout Drink During Your Workouts

By
Austin Letorney
-
intra-workout drink

Boost your workouts with the right intra-workout drink.

For those of us who engage in regular workouts, we all know those staple supplements to use, however, an intra-workout drink is something to take your gains to the next level. Pre-workouts, protein powders, creatine, and all of those other great supplements can work to build muscle, offer energy, enhance focus, and increase our overall strength in efforts to pump up our physique. But what about the middle of your workout?

It seems that supplements work on multiple fronts, whether that be our pre- or post-workout needs, but we often neglect to realize that much of our success comes during our workouts, and that is when our bodies need the most attention. What you will find with a great intra-workout supplement is the ability to push through fatigue and keep that energy high throughout the entirety of the workout. It can be debilitating to get into your workout only to lose energy, focus, and ultimately, motivation.

We’ll talk intra-workout supplements below and why it is necessary to use an intra-workout drink for those workout goals. With the right approach to all things intra-workout, you can better prepare yourself for what is to come during those grueling workouts.

intra-workout drink

What Is An Intra-Workout Drink?

An intra-workout drink is typically a supplement that you drink throughout the entirety of your workout in order to give you fuel and that extra boost needed to continue working hard. For those longer, more steady workouts, these can keep your body fueled to push through fatigue and keep you motivated to get that workout done. This could be a long run or bike ride for example.

Related: BCAAs vs. EAAs: Will They Help With Muscle Growth?

On the other hand, maybe your workout is a bit shorter and you need to focus on getting through it with as much energy as possible while also starting to build muscle. Intra-workouts, or at least the right one, can work well for you here. What is important for both of these here is that this supplement works to help kickstart recovery so you actually see those gains you want most.

intra-workout drink

Benefits Of An Intra-Workout Drink

The benefits of an intra-workout drink go a long way and can greatly impact all of those areas you need help with. What you will find with an intra-workout beverage is that you can better tackle those fitness goals while also keeping your health in mind with these many great benefits.

Benefits of an intra-workout drink include:

  • Better muscle growth: Work to repair, grow, and add new muscle tissue while aiding in the process of protein synthesis (1).
  • Less fatigue: Raise serotonin levels to keep energy high and not suffer from any fatigue (2).
  • Reduced muscle soreness: Lower enzymes that play a role in exercise-induced damage to improve recovery and alleviate any unwanted soreness (3).
  • Prevent muscle wasting: Help your muscles by restoring lost amino acids that keep your body primed and ready to go.
  • Sustained energy for longer sessions: For those longer training session, most likely cardio based, this will help with that sustained energy so you can complete your workout with no problem.
  • Kickstart recovery: An essential part of your routine, working to get recovery going is an important step to effective growth (4).

Related: When To Take BCAA Supplements For The Best Results

Why You Should Use An Intra-Workout Drink During Your Workouts

Bodybuilders and strength athletes, and any fitness goer who cares about results for that matter, can benefit from an intra-workout drink. Given the above benefits, it would be hard not to want to take this supplement as an effective way to see the best gains possible.

Muscle growth seems like a no brainer, given that is what we all want to see most, especially as we tone and work to develop our shredded aesthetics. On top of that, less muscle wasting ensures we keep on that lean muscle and don’t sacrifice any of those gains we work so hard for.

Less fatigue and muscle soreness only ensure we continue to push hard through our workouts so we see the best gains possible while also taking advantage of a great workout routine.

Finally, and this is something many of us may take for granted, is the fact that this works to help boost recovery and kickstart that for the better. By taking advantage of recovery before you actually begin your process is one step into seeing massive gains that you may otherwise not see.

intra-workout drink

Are Intra-Workouts Safe?

Intra-workouts are generally safe for use, but it is important to always look at the nutrition label and make sure it is a product you should be taking given your lifestyle and health needs. Always consult a doctor or expert if you have further questions on if a supplement is right for you though.

Featured Intra-Workout Supplement

We wanted to share a great intra-workout drink and supplement that can help your gains come to life. A premium product will be worth taking and you will see great results.

National Bodybuilding Co. Pro Contest BCAA

National Bodybuilding Co. Pro Contest BCAA

National Bodybuilding Co. Pro Contest BCAA

National Bodybuilding Co. Pro Contest BCAA is great for improving strength, endurance, and recovery. Naturally sourced ingredients are put into an awesome formula for the best results.
Shop National Bodybuilding Co.

National Bodybuilding Co. Pro Contest BCAA is one of those supplements you need to upgrade strength, endurance, and recovery faster than before. Naturally sourced ingredients and a side effect free guarantee, this formula will work to build muscle and recovery, stop muscle breakdown, boost athletic performance, and is great for all types of training. Tested and formulated from clinical studies, this supplement is safe for all your performance and recovery needs. By elevating your overall athletic lifestyle and keeping you going, National Bodybuilding Co. Pro Contest BCAA is the best for reducing fatigue and keeping you going strong.

Price: $38.00

Check out our list of the Best BCAA Supplements for more great intra-workout products!

Wrap Up

An intra-workout drink is something you can really benefit from as you look to capitalize on all your workouts. The right supplement can work for better muscle growth, enhanced energy, better focus, and will help kickstart recovery so you see the best gains. Check out a high-quality intra-workout drink today and work to boost your workouts.

Generation Iron may receive commissions on purchases made through our links. See our disclosure page for more information.

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. Negro, M.; et al. (2008). “Branched-chain amino acid supplementation does not enhance athletic performance but affects muscle recovery and the immune system”. (source)
  2. Blomstrand, E. (2006). “A role for branched-chain amino acids in reducing central fatigue”. (source)
  3. Shimomura, Yoshiharu; et al. (2006). “Nutraceutical Effects of Branched-Chain Amino Acids on Skeletal Muscle”. (source)
  4. VanDusseldorp, T.; et al. (2018). “Effect of Branched-Chain Amino Acid Supplementation on Recovery Following Acute Eccentric Exercise”. (source)

How To Perform Incline Skullcrushers For Enormous Triceps Growth

By
Austin Letorney
-
incline skullcrushers

Get the most out of your triceps workouts with incline skullcrushers.

So many of us want to build our triceps and see the best results, but so many of us are missing exercises like incline skullcrushers in our routine. Building your triceps takes time and knowing the right exercises to do that with can make or break our gains for the better. But building triceps also takes a well-rounded routine, especially on those push days, and having the right exercises into your routine to actually see great results.

Strong triceps often are overlooked but what people don’t understand is that triceps work to structure that horseshoe shape look of the entire arm. Big biceps only go so far because it takes strong triceps to work in tandem with it. Plus, an exercise like incline skullcrushers can isolate out your triceps in order to enhance pushing movements both for functional and sport specific ones.

Let’s take a look at incline skullcrushers and see what makes this exercise so great. From what this exercise is, to what muscles get worked, the great benefits around this exercise, and how best to perform it, this guide will give you all that information you need most to add this to your routine. Plus, knowing some exercise alternatives and what exercises pair well with this can only add to your overall routine.

incline skullcrushers

What Are Incline Skullcrushers?

Incline skullcrushers are a great variation of the traditional triceps skullcrusher exercise that works to improve strength and size, while also toning and sculpting, of your triceps. An effective pushing exercise, this lift requires a barbell and works to isolate your triceps for the best results.

Much of this movement is the same as a traditional skullcrusher, except instead of lying down, you are at an incline, giving the muscle a bit different of a movement. It is important with this lift to keep your elbows in and avoid flaring while also staying controlled to not make any movements that can cause unwanted injury or pain.

Related: Eight Best Dumbbell Exercises for Your Triceps

Muscles Worked

As an isolation exercise, this lift works your triceps and can enhance the pushing ability while also aiding in overall strength and size. Plus, it will work for better toning and sculpting as you seek that horseshoe shape. While there are some other muscles worked, like your core for stability, this is mainly a triceps isolation exercise.

incline skullcrushers

Benefits Of Incline Skullcrushers

When looking to perform this exercise, knowing the benefits will better help you perform it and see results. We all want to know that our workouts are working for us and not against us, and with the benefits of this exercise being something great, it is absolutely understandable that we want nothing but the best when it comes to incline skullcrushers.

Benefits of incline skullcrushers include:

  • Bigger, stronger triceps: By isolating your triceps and working for better strength gains, you will find bigger and stronger triceps waiting for you once you take your shirt off.
  • Enhanced arm aesthetic: Not only will you see gains to your triceps, but also your overall arm aesthetic as bigger and stronger triceps can make those arms pop.
  • Joint strength: While this can be tough on the joints for some, when done correctly it can actually help strengthen those joints for the better.
  • Great variation: What you will find is a nice variation to the traditional skullcrusher exercise perfect for seeing those gains you want most while adding variety to your workout.

How To Perform It

Knowing how to perform an exercise can set you up better so you actually reap the above benefits. With the right approach and knowing exactly how to do it, you will find that an exercise worth your time can greatly enhance all your gains. And with proper technique, you avoid any unwanted injury and pain.

Here are the steps to performing incline skullcrushers:

  1. Set your bench to an incline and lay down comfortably.
  2. Grab the bar at around shoulder-width apart and extend your arms straight up with your palms facing the ground. Keep your elbows close to your body and your core tight.
  3. When ready, gently lower the bar towards your head and stop just as the bar is around your forehead level.
  4. In a controlled motion, bring the bar back to the starting position.
  5. Repeat for your desired number of sets and reps.

incline skullcrushers

Best Incline Skullcrushers Alternatives For Continued Triceps Growth

When it comes to a well-rounded workout, you want to look for those exercises that can greatly enhance your gains. However, certain alternatives can add nice variety to your workouts so you only see the best growth possible.

Incline variations include exercises like:

  • Cable Triceps Extensions
  • Triceps Kickbacks
  • Dumbbell Overhead Triceps Extensions
  • Kettlebell Floor Skullcrushers

Related: 5 Exercises To Build Horseshoe Triceps

Best Exercises To Pair This Exercise With

To add onto variations and variety in your workout, it is also important to realize that there are other great exercises that can pair well with incline skullcrushers to maximize your gains. What you will find is a great way to work out while also building muscles often forgotten or not given as much love. Great exercises to pair with incline skullcrushers are:

What you will find is that you are either working muscles with a similar pushing movement, or working to enhance your physique by working muscles that your triceps help enhance.

Wrap Up

Incline skullcrushers are a great way to see effective gains when looking to isolate out your triceps. Often times our triceps don’t get as much love and that is a shame, for they work hard to enhance our pushing movements and aid in our overall aesthetic. But with the right approach to building our triceps, we will see better gains and can work to build muscle so our massive physiques show. Give incline skullcrushers a try, add them to routine, and boost triceps growth so you see the best gains possible.

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

Carriejune Anne Bowlby Profile & Stats

By
Dylan Wolf
-
Carriejune Anne Bowlby
Images via Instagram @misscarriejune

The biography, life, and accomplishments of Carriejune Anne Bowlby

Carriejune Anne Bowlby is an American fitness model, influencer, and social media celebrity born on 7 February 1996 in New Jersey. With over 2.8 million followers on Instagram, she is one of the most sought-after personalities in the industry, and for good reason.

Below is a complete breakdown of Carriejune Anne Bowlby’s profile, stats, biography, training, and diet regimens.

Full Name: Carriejune Anne Bowlby
Weight Height Date Of Birth
125-135 lbs 5’4″ 07/2/1996
Division Era Nationality
Fitness Model,

Social Media Celebrity

 2010 American

 

Blonde fitness girl
Image via Instagram @misscarriejune

Biography

Carriejune Anne Bowlby caught the fitness bug while she was in her schooling years. She started her fitness journey in the 5th grade with track and field, gymnastics, and cheerleading.

Talking about her childhood, Carriejune revealed that her life revolved around fitness while she was growing up. She stunned everyone in her high school with her energy and flexibility. 

On top of that, she did not limit herself to strictly athletics. She took her fitness journey to the next level by persuading her mom to buy her a set of weights.

As time progressed and her physique improved, the social media star became obsessed with building more muscle mass and competing in fitness shows. To work towards and accomplish her goal, Carriejune started training at home with the special gym equipment her mom bought her.

“I got my first set of 8lb weights and proceeded to have my mom buy me all of those workout equipment you see on the infomercials like shake weights, ab coasters, etc.” – Carrijune Anne Bowlby

In her junior year of high school, Carriejune realized she had outgrown her bare-bone home gym. The fitness model then decided she needed upgrade, and went on to join a gym with access to more equipment, to build the strong and muscular physique she had always wanted. 

Finding a Footing in the Gym

After toiling hard in the gym for several months, Bowlby started seeing improvements in her strength and overall physique. She began posting photos on her social media profiles to share her progress and keep herself accountable. 

Since starting her fitness journey, Bowlby has become a well-known fitness icon and professional model. Her engaging, informative, and motivating posts have inspired and helped many people begin their body transformations.

Carriejune arguably has one of the best washboard abs for a female fitness athlete. Besides, her quads and calves could put many Men’s Physique competitors to shame. 

Carriejune Anne Bowlby has a very large, and loyal following on Instagram. Bowlby’s genuine and transparent approach to fitness keeps her fans coming back to her page for more.

Bowlby is inspired by the Brazilian fitness star and IFBB pro, Larissa Reis, and aspires to build a physique like her. 

“My favorite female athlete is Larissa Reis! She was my first fitness inspiration, I love how feminine she looks with all the muscle she has!” – Carriejune Anne Bowlby 

Bowlby is much more than a pretty face with a perfectly chiseled body. She is an entrepreneur and owns a clothing brand called Minibeast Apparel. Quite an apt name, we must say. 

Carriejune Anne Bowlby
Image via Instagram @misscarriejune

Training 

Carriejune Anne Bowlby trains six days a week and she does not have a fixed rest day. This means that Bowlby likes to take a day off from training when she feels her body needs more time to recover. Recovery is where your muscles repair and really grow, overtraining can inhibit growth and progression as a whole.

The social media icon follows straightforward workouts. She uses a similar rep range, weights, and sets for all her workouts. 

Carriejune starts her workouts by performing 4 sets of 15-20 reps on the first exercise of the day. She likes to limit her rest duration to less than 30-seconds for the first lift, as it gets the blood flowing and helps her get really warmed up. 

After she is done with the first exercise, Carriejune moves onto heavy compound lifts, where she does 3-4 sets of 8-10 reps with around 60-seconds of rest between sets.

From there, Bowlby moves to the last part of her exercises where she does isolation lifts. For the isolation lifts, the Instagram star likes to do supersets with a rep range of around 15. She does around 3-4 sets of each exercise. She limits the rest duration to less than 45-seconds for the last part of her workout.

Carriejune’s Sample Training Routine:

Day 1: Quad-focused Leg Day: 

Day 2: Back

Day 3: Shoulders

Day 4: Chest

Day 5: Glutes/Hamstring-focused Leg Day

Day 6: Arms

Day 7: Rest (if needed)

Fitspo Instagram
Image via Instagram @misscarriejune

Nutrition 

When it comes to crafting an incredible physique like Carriejune’s, nutrition has a huge role in how the body looks. That being said, Carriejune follows the carb cycling technique when she needs to lean down for a show or a photo shoot. Carb cycling entails having two low-carb days followed by one high-carb day.

3/4 cup of oats and egg whites in the morning is the only constant on her diet plan whether she is bulking up or trying to lose body fat. 

Girl with abs
Image via Instagram @misscarriejune

Supplements

Supplementation is something that a lot of people in the fitness world utilize as it can help with recovery, muscle grow, strength, and progression as a whole. Carriejune knows this fairly well, and uses her fair share of supplements.

Carriejune Anne Bowlby uses the following supplements:

  • Pre-workout: Helps her power through her workouts.
  • Whey protein: She relies on a whey protein supplement to improve her recovery process.
  • Fish Oil: Studies have shown that omega 3, found in fish oil is one of the best nutrients to improve your heart and joint health. 
  • Multivitamin: A multivitamin supplement ensures that Carriejune is meeting her daily micronutrient needs. 

Wrap Up

Carriejune Anne Bowlby is much more than just a pretty face with a nice body, she has worked extremely hard to get to where she’s at, starting way back in her high school days. She can be seen as an inspiration to women everywhere, whether they be just starting out in the gym or even hardened veterans in fitness.

Best Adductor Exercises For Hip Strength & Mobility, According to Dante Trudel

By
Terry Ramos
-
adductor exercises

Try Dante Trudel’s adductor exercise to explode hip mobility and strength.

Are you looking for an effective way to strengthen your inner thighs? If so, adductor exercises are just what you need to reach your fitness goals! Adductors are important in lower body mobility and strength, yet they’re often overlooked. Renowned personal trainer Dante Trudel has an adductor exercise worth trying that’ll explode your hip strength and mobility.

On March 22, 2023, Dante Trudel posted a clip of him performing a single-leg adductor exercise on his Instagram. Check it out below:

 

View this post on Instagram

 

A post shared by Dante Trudel (@dante_trudel)

Dante Trudel’s Adductor Exercise 

In the video, Dante Trudel is seen on a hip adductor machine performing a unilateral hip abduction. Trudel stated, “My training partners love that I can take any piece of equipment, and I can find multiple ways to use it.” According to Trudel, well-built adductors can make any bodybuilder’s lagging legs stand out.

“You can have awful leg sweep but insane adductors and have standout legs. You can have incredible leg sweep and awful adductors, and your legs will always look [like they’re] lacking and shallow.”

Trudel went on to write that many taller bodybuilders struggle with this. But Trudel says it’s a simple fix since building massive adductors lend massive legs like bodybuilding legend Tom Platz. 

Who Is Dante Trudel? 

Dante Trudel is a personal trainer and co-owner of the supplement company Trueprotein.com. He stands 6’1″ and weighs a staggering 280 pounds of muscle. But he didn’t always hold this amount of muscle to his frame. When Trudel started bodybuilding, he was a scrawny 137 pounds. So how did he pack on so much muscle mass?

Trudel credits his precise training program he coined “Doggcrapp” for his ability to pack on muscle – which he’s best known for and has recently been making waves in the bodybuilding sphere. The goal for this training methodology is simple: Make muscle grow! Trudel’s DC system revolved around cutting out the high-volume “pump” training, including several random exercises. And instead, it focuses on a structured workout plan focusing on gaining strength.

Key Principles of Trudel’s Doggcrapp Training System

  • Training with heavy weight
  • Focus on strength progressions
  • Low-volume workout, high workout frequency
  • Include rest-pause sets
  • Eat less carbs later in the day
  • Cardio in morning
  • High protein intake
  • Extreme stretching

Dante Trudel’s DC training system can be used on all muscle groups, including adductor exercises. Below you’ll learn more about the adductors, why they’re beneficial to train, and other adductor exercises you can add to your training program.

Hip Strength and Mobility

Our hip strength and mobility are key, and certain adductor exercises can benefit us when looking to maximize everything we want out of all movements. When building strength and working on that prime mobility, looking at certain exercises to challenge and support us can prove worthwhile in the long run. Let’s look at some adductor exercises and see what these can do for our overall training and performance goals.

adductor exercises

What Are The Adductor Muscles?

Your adductors are a group of muscles in your inner thigh responsible for movements such as pulling your legs together. Your adductor muscle group consists of individual muscles: the adductor magnus, the adductor longus, the adductor brevis, the adductor minimus, the pectineus, and the gracillis. Having strong and stable adductors will work wonders for sport-specific and functional movements (1).

Benefits Of Strong Adductors

With strong adductors, you work to tackle any movements or lifts you need with the comfort of knowing exactly how these muscles work and that they will be strong enough to handle them. The benefits of strong adductor muscles include:

  • Improve functional movements: Use strong adductors to protect yourself against unwanted pain and strain with everyday movements.
  • Prevent injuries: We all want to stay healthy and strong adductors will prevent injuries against themselves and the muscles around them (2).
  • Promote hip mobility and extension: As pivotal movers, your ability to move your hips will be worthwhile in the long run, as well as focusing on extension (3).
  • Strengthen hips and legs: With stronger stabilizer muscles, your overall strength will improve (4).
  • Better athletic performance: For those sport-specific needs, strong adductors can aid in better sport-specific movements.
  • Better rotational power: Rotate your hips better with these stronger muscles so they aren’t as weak.

adductor exercises

Best Adductor Exercises

These top adductor exercises will offer variety to your workouts and can be used as either warm-up stretches or exercises in your workout. By focusing on these muscle groups, you challenge yourself to strengthen an oftentimes overlooked muscle.

1. Glute Bridge Squeeze

The glute bridge squeeze is a great exercise to strengthen all the muscles in this area and will work to care for your pelvis and back. The adductors are worked through the extension of the hip.

Using a foam roller, medicine ball, or something similar, place the object between your legs and lay on your back. Your knees will be bent. With your core engaged, squeeze the object as you lift your glutes off the ground. Pause at the top and gently lower back down.

2. Side Leg Raises

Side leg raises are great because they can be done with your bodyweight and primarily work your adductors. You can use weights or bands if you want, and maintaining proper alignment is key.

Laying on one side with your legs straight out, position yourself comfortably. Raise the top leg and pause at the top for a few seconds. Before switching to the other side, lower down and repeat for your desired reps.

3. Clamshells

Clamshells are generally similar to the side leg raises, although slightly different in positioning. This great inner thigh exercise can be done with weights or bands, or just bodyweight.

Lay on one side with your knees bent and lift the top leg as far as it will go. Hold for a brief pause and lower back to the starting position. Repeat for your desired number of reps.

4. Cossack Squat

The Cossack squat is one of those strength training exercises to give you more strong, stability and comfortable stability when working both your adductors and abductors. It will train your body a bit differently for that added challenge.

With your feet around hip width apart, shift your weight onto one leg. As you stay upright, hinge your hips back slightly but only as far as your range of motion will allow. Drive your foot through the floor and return to the starting position.

5. Foot Elevated Side Lunge

This exercise will elevate one foot as you dip into a lunge. It is a great exercise to strengthen the adductors while in a lengthened position to test the range of motion.

Place one foot on a bench or step stool and step your other a distance away to straighten the elevated foot. Lunge towards the foot planted on the ground, keeping your core engaged and back neutral. Return to the starting position and repeat for your desired number of reps.

Hurting Your Recovery

How To Prevent Injury

Working these muscles, or any muscle for that matter, can lead to that unwanted pain and soreness. If you don’t take proper care, this can escalate into an injury you don’t want or need. Warming up will be key to getting those muscles primed and ready to go before any workout. A pre-workout supplement is something to consider for those seeking an extra boost. Any static or dynamic stretching will boost all the gains you want most.

Immediately after exercise, stretching and using tools like foam rollers can greatly alleviate your pain. A protein powder is a great post-workout supplement, for it can enhance growth and aid in the valuable recovery you want most. With muscles like your adductors, you want to ensure you give these the care they need to function and work for your benefit without pain.

Wrap Up

These adductor exercises will work wonders for building up those potentially overlooked and weak adductor muscles so you can get the most out of each and every workout. By strengthening these muscles, you alleviate any unwanted pain and strain that may come your way so you can thrive with sport-specific and more functional movements. Get the most out of your performance with these great exercises; the results won’t disappoint you.

Follow Generation Iron on Facebook, Twitter, and Instagram for more workout tips from trainers!

*Images courtesy of Envato

References

  1. Hrysomallis, Con (2009). “Hip Adductors’ Strength, Flexibility, and Injury Risk”.
  2. Crow, Justin F.; Pearce, Alan J.; Veale, James P.; VanderWesthuizen, Dan; et al. (2010). “Hip adductor muscle strength is reduced preceding and during the onset of groin pain in elite junior Australian football players”.
  3. Brooks, Toby; Cressey, Eric (2013). “Mobility Training for the Young Athlete”.
  4. Haroy, Joar; Clarsen, Benjamin; Wiger, Espen G.; Oyen, Mari G.; et al. (2019). “The Adductor Strenghening Programme prevents groin problems among male football players: a cluster-randomised controlled trial”.

Rich Gaspari Claims Today’s Bodybuilders Are “Neglecting Calves”

By
Greg Patuto
-

Rich Gaspari compares today’s bodybuilders working calves to those of the past.

It is natural that times change in sports and the training methods are different over time. Bodybuilding is no different and Rich Gaspari highlights calves lacking emphasis from today’s bodybuilders.

Gaspari has not been shy about voicing his opinions on some of the major issues in bodybuilding. As a former competitor, Gaspari has remained up to date on the latest comings and goings in the sport.

During his career, Gaspari went head-to-head with some of the greatest of all-time, including Lee Haney and Dorian Yates. He finished as the runner-up in the Olympia three ties in his career. Gaspari was inducted into the IFBB Hall of Fame in 2004 after a successful career. Now, he follows the Men’s Open division closely and speaks on different topics.

There were discussions following the 2022 Olympia that bodybuilders today do not focus on back conditioning as much as they used to. Gaspari did not touch on that subject but spoke on competitors neglecting calves during training.

Rich Gaspari

Rich Gaspari: “Seems Today The Calf Muscle Is Not As Important”

Rich Gaspari made sure to focus on different parts of the body over the course of his career. This includes calves and he spoke on how he would train them in the gym.

“As you see I trained calves heavy and hard. It was an important muscle back in the 80’s And 90’s. I would train them 3 times a week with high reps of 15-20 and heavy. Calves can take a lot to grow.”

 

View this post on Instagram

 

A post shared by Richard Gaspari (@richgaspari)

Bodybuilders today focus on adding as much size as possible while remaining conditioned, especially from the front. Symmetry and balance is important for competitors if they want to be crowned Mr. Olympia. Of course, calves are in the mix and it is interesting to see Gaspari unhappy with the current state of the muscle.

“Seems today the calf muscle is not as important to train and many of todays Bodybuilders neglect calves.”

All athletes train in different ways and focus on making certain improvements with their coaches. Gaspari wants to make sure that bodybuilders are focusing on the right areas that need better conditioning.

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

Flex Lewis Leads Eddie Hall Through Bodybuilding Arm Workout

By
Greg Patuto
-
Flex Lewis Arm Workout
Eddie Hall Instagram

Flex Lewis shared many tricks of the trade during an arm workout with Eddie Hall.

Eddie Hall is a legend in Strongman and has his sights set on making a switch to bodybuilding. The overall training is very different when the crossover is made. During a recent arm workout, Eddie Hall joined 212 bodybuilding legend Flex Lewis.

This would not be the first jump that Hall has made. He also transitioned into boxing with an epic rivalry face-off against Hafthor Bjornsson. As he trained to take on Bjornsson, Hall went through a complete physique transformation and was able to lose a significant amount of weight. Now, that will be the goal once again as Hall wants to hit the bodybuilding stage.

Lewis enjoyed great success on stage during his career that spanned over a decade. He was at the top of 212, winning seven consecutive titles before calling it a career. In retirement, Lewis remains active in the fitness world. He opened Dragon’s Lair Gym in Las Vegas and has a successful podcast.

READ MORE: Flex Lewis Hints At Return If Price Is Right: “It Has To Be A Seven-Figure Draw”

Lewis hinted at a comeback to the stage if the pice is right but there are no plans as of now. On the other hand, Hall has made his goals clear moving forward and recently joined a legend for a bodybuilding workout.

Flex Lewis & Eddie Hall Arm Workout

Cable Triceps Pushdown

The workout began with cable triceps pushdowns. This was a mix of biceps and triceps over the course of four exercises. Throughout the video, Flex Lewis would give tips to both Eddie Hall and the viewers.

“Whatever you go from there, you already for 300-400 reps. F**k, I don’t care who it is. I’ve trained with Brian Shaw, a lot of strongmen. It’s just a different style of training,” Lewis said.

RELATED: Eddie Hall Hints At First Bodybuilding Show

Incline Dumbbell Skull Crushers

The second exercise of the day was incline dumbbell skull crushers. The use of dumbbells will work different parts of the upper body during the workout as opposed to a barbell. Lewis wanted Hall to focus on the stretch while in a neutral grip.

“Try and get your neutral grip and fire in a really good stretch. I come off my shoulders but start off with the front delts but then gradually take it as far back as you can.”

 

View this post on Instagram

 

A post shared by Flex Lewis™ (@flex_lewis)

Machine Tricep Extension

There was one final tricep workout in the exercise and it was machine tricep extensions. Hall admitted that he has not taken on many arm workouts in bodybuilding and was excited to get it going.

“I think we’re going to smash arms. I’ve actually not done an arms session in a bodybuilding format yet so this will be a good one,” Hall said.

Dumbbell Biceps Curl

The final movement of the day was dumbbell bicep curls. During this workout, Flex Lewis urged Eddie Hall to focus on squeezing at the top.

“What you’re trying to do is just neutral to the side, pinky up as much as you can, and squeeze and just think of cupping like you’ve got nothing there right now. You’re just trying to squeeze like a nut in between, squeeze that gap. You’re trying to squeeze that bicep as much as you can.”

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

Jim Stoppani Reacts To Joe Rogan’s Comments About His Physique And Tattoos

By
Greg Patuto
-
Jim Stoppani
Jim Stoppani Instagram

Joe Rogan is a fan of Jim Stoppani and gave a glowing endorsement about his knowledge and look.

Jim Stoppani has a passion for fitness and bodybuilding. Over the course of his career, he has dabbled in competitive bodybuilding and has continued to train at a high level into his 50s, along with running a successful social media platform. Recently, Joe Rogan gave Stoppani a great endorsement with comments about his physique and overall look, including his tattoos.

Stoppani is an Exercise Physiologist that has studied many avenues in the fitness world. He competed at the NPC level and has been a fan of bodybuilding for many years. This continues to this day as he keeps up with the happenings in the world of bodybuilding.

Stoppani has been featured in many GI Exclusive interviews discussing different aspects of the fitness world. During this time last year, Stoppani compared full-body training to full-split training while explaining which is best to fit your needs.

 Joe Rogan Comments On Jim Stoppani

The Joe Rogan Experience continues to be one of the biggest podcasts in the world where Joe Rogan discusses many topics. Recently, he had some good things to say about Jim Stoppani.

“Jim Stoppani is interesting too because he’s fully tattooed up, including his head but he’s a very smart guy. Like you look at him and you go ‘I bet that guy’s got his **** tattooed. He’s just got them everywhere and he’s super jacked.”

 

View this post on Instagram

 

A post shared by Jim Stoppani, PhD (@jimstoppani)

“Now, everything is covered. Look at that. That’s his neck and everything, his hands…If you look at that, it goes all the way up his back, his neck. Even the back of his head.”

A comment was made about it potentially being “too much” but Joe Rogan shut down that notion.

“Shut up. He’s perfect. You leave my boyfriend alone,” Rogan said jokingly. “All kidding aside, I go to his Instagram page all the time. It’s very informational. He’s clearly a very, very bright guy. And he’s super jacked.”

Jim Stoppani continues to be an informed and knowledgeable voice in the fitness world. He studies many avenues and gives his opinion and insight on his social media platforms. After Rogan made his comments, Stoppani made sure to thank him on Instagram.

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

1...209210211...1,680Page 210 of 1,680

NEWSLETTER

REVIEWS

RECENT POSTS