Rich Gaspari: “Hard Work Is Being Replaced By Drugs” | The Mike O’Hearn Show

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March 10, 2023

Rich Gaspari on modern bodybuilding culture: Today’s Bodybuilders “Always Look Like They Are Two Weeks Out.”

Rich Gaspari has been involved in the world of bodybuilding for majority of his life. Starting as an underdog New Jersey bodybuilder that eventually became the first ever Arnold Classic champion – Gaspari later parlayed his knowledge into a successful supplement company that still exists to this day. His finger is still very much on the pulse of competitive bodybuilding each year. With that – he’s made many statements about modern bodybuilding that have become controversial. In Generation Iron and Barbend’s latest episode of The Mike O’Hearn Show, Rich Gaspari doubles down on his opinion that modern bodybuilders don’t work as hard due to a heavier drug reliance in the sport.

Mike O’Hearn was excited to speak to Rich Gaspari for this week’s episode of The Mike O’Hearn Show. Not only was this episode recorded one week before the 2023 Arnold Classic (which Gaspari was the first ever winner of), O’Hearn has found himself agreeing with many of Gaspari’s recent statements on modern bodybuilding.

Once more, O’Hearn was also surprise that so many bodybuilders and fans in the new generation have pushed back against Rich Gaspari’s statements. What statements are we referring to? Gaspari has not been quiet about criticizing modern bodybuilder physiques. He’s also been very open about his worry that PEDs have become truly abused in doses that far outweigh what past generations used.

Rich Gaspari often follows up this criticisms by saying this has caused younger bodybuilders to work less hard. This seems to be the biggest trigger that fans and athletes push back on. They often call him out of touch and unable to evolve to the way this sport (and any sport) changes.

Mike O’Hearn disagrees and thinks that the advice of older generation of legendary bodybuilders should be listened to most. Bodybuilders like Rich Gaspari are living proof that their tactics work. So why so much pushback? O’Hearn and Gaspari dive into it in their conversation.

“They [today’s bodybuilders] always look like they are two weeks out.”

– Rich Gaspari

Rich Gaspari believes modern bodybuilders’ physiques are consistently off due to over-reliance on drugs

Rich Gaspari thinks that the new generation of bodybuilders are too sensitive to criticism. He doesn’t think this is truly a fault of any individual bodybuilder currently competing. He thinks it’s an impossible to avoid reality due to the way culture at large has changed. This is more than bodybuilding – it’s the way the world has changed.

Gaspari believes that the modern conveniences of everyday life have made younger generations always want the easiest way out. They want to get the most amount of success with the least amount of work.

In bodybuilding, this ends up taking the form of using more and more drugs and PEDs. Not just steroids but also insulin, SARMs, and diuretics to dry out come competition time. He thinks that this reliance promotes less of a work ethic. It’s the reason, in his opinion, that the physiques don’t look as sharp as past generations in the 2000s and earlier.

Mike O’Hearn finds it shocking that the younger generation would be so quick to dismiss Gaspari’s opinions. The proof should be in the pudding. Why not listen to the man who had so much success and still looks incredible today?

“I don’t want to hear from you – is the dumbest thing you can say”

– Mike O’Hearn in relation to fan criticism of older successful bodybuilders

Rich Gaspari worries about the anti-carb movement in health and bodybuilding

Mike O’Hearn and Rich Gaspari also touch upon modern diet habits not only in bodybuilding but in general health. These days, carbs have become the enemy. They are seen as unneeded calories that can be cut out completely.

Gaspari finds this as a sad development. He believes carbs can be a huge factor in successfully building a bodybuilding physique. The key is to eat the right kind of carbs and not just dirty sources of food. In fact, he thinks that many bodybuilders who are trying to bulk eat too few calories all together. During bulking – they need to increase carbs and calories in order to really build a massive physique.

Many bodybuilders see the bulking phase as simply building so much weight that you become a flabby puffy fat guy. Then cutting down to a shredded physique. But Rich Gaspari knows that it is possible to build lean mass during a bulk without getting too fat and flabby. It simply requires more work and more effort into your food sources and diet.

“Hard work you put in won’t always get you to win the Mr. Olympia… but you still win life.”

– Mike O’Hearn

Wrap Up

Mike O’Hearn and Rich Gaspari go into extreme detail about their diets throughout each stage of their careers. They also go into detail about reactionary criticism online between generations – and whether or not modern bodybuilders have a work ethic and drug problem.

You can see the full interview by watching the latest episode of The Mike O’Hearn Show above. Make sure to check back every Friday for new episodes only on the Generation Iron Fitness Network or wherever podcasts are downloaded.

Larry Wheels Teases Appearance In Bodybuilding: “I’m Actually Putting My Eyes On Classic Physique”

By

Greg Patuto

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March 10, 2023

Larry Wheels has the size to compete and could target Classic Physique for his next show.

Larry Wheels has become one of the biggest stars in the fitness industry. He has shown off his incredible strength on many occasions and has competed in many different avenues. In a recent interview, Wheels teased the idea of competing in Classic Physique bodybuilding.

Wheels burst onto the scene because of his insane size and feats of strength in powerlifting. During his career, he also dabbled in bodybuilding and arm wrestling. In 2018, Wheels made his bodybuilding debut by competing in the NPC Gold Coast Muscle Classic, where he won gold. Now, a return could be on the horizon after a successful run in many other fitness ventures.

Around this time last year, Wheels began getting his health checked by doctors. After using different steroids for over a decade, Wheels decided to ween off gear and begin using testosterone replacement therapy. While on TRT, Wheels has shared many physique updates where he remains shredded and is putting size back on.

Larry Wheels on Classic Physique: “I’m Already As Big As I Need To Be”

Larry Wheels joined RxMuscle for an interview where he discussed any possibility of taking the bodybuilding stage. He shared that he is content with his “journey” at the moment and he is focused on his family. At the same time, he has eyed up Classic Physique because Open Bodybuilding would require adding too much muscle.

“I’m actually putting my eyes on Classic Physique. Open bodybuilding I didn’t see I can be very competitive because of my height. I need to put on an unrealistic amount of muscle that just wasn’t happening and if I was to pull that off, I’d be extremely unhealthy in doing so.”

In Classic Physique, that would not be the case. Wheels would be able to maintain his size while making any improvements in conditioning needed to compete.

“I think I can have more longevity in Classic Physique.

Doing Classic, I’m already as big as I need to be. If not, I have to gain a few more pounds and then cut down to the cutoff at 220 or 230. I think I look great and could actually be competitive.”

in a recent Instagram post, Larry Wheels shared that he is beginning to train for Classic Physique with Ryan Benston. During his prep, Wheels has continued to lift heavy and crush different feats of strength.

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A post shared by Larry (@larrywheels)

If Larry Wheels were to join Classic Physique, it would draw even more attention with another fitness star in the division. Of course, Chris Bumstead is arguable the most popular bodybuilder in the world and just won his fourth Classic Olympia title in December.

There is nothing set in stone yet but it is clear that Wheels has interest in joining Classic Physique and we could see him on stage very soon.

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

Top Tribulus Supplements For Testosterone, Vitality, & Strength

By

Dylan Wolf

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March 10, 2023

The Top Choices Hand Picked Just For You

Tribulus may not be something you have heard of before, and that is more than okay. Lucky for you, we are diving into what exactly it is, what it does, and which supplements that include it will benefit you the most.

What Exactly is This Supplement?

Starting off with the exact definition, Tribulus (terrestris) is a plant that produces fruit covered in spines. In traditional medicine, the herb is used for a variety of different things. Medical conditions the herb is used to treat include chest pain, heart problems, dizziness, skin and eye disorders, to expel kidney stones, and as a diuretic. However, it does not end there.

The plant is also said to increase some hormones, and by that we mean it is said to act as testosterone in the body. It can possibly increase sexual function, and is believed to help in muscle building!

So, let’s take a look at the best Tribulus supplements.

Best Tribulus Supplements for 2023

Best Tribulus Supplement Overall: National Bodybuilding Co. Ultra Tribulus

Best T booster+Tribulus Stack: Transparent Labs Vitality

Best Tribulus Supplement with Estrogen Blocker: Arazo Nutrition Tribulus

Best Extra Strength Tribulus Supplement: Zolotus Nutrition Tribulus Terrestris

Best Tribulus Supplement for the Money: Nutricost Tribulus

Best Tribulus Supplement for Men: DoubleWood Tribulus

Best Multi-Function Tribulus Supplement: Unaltered 6 in 1 Tribulus

Best Mainstream Brand Tribulus Supplement: Nugenix Essentials Tribulus

Best Tribulus Powder: Pure Tribulus Terrestris Extract Powder

Best Tribulus Liquid: Global Healing Androtex

Best Tribulus Supplement Overall

The best tribulus supplement overall will be something that gives you all the benefits, has a good ingredient label, and does not break the bank.

National BB Co. Ultra Tribulus

National BB Co. Ultra Tribulus for Bodybuilders

Are you looking to build muscles and strength? National Bodybuilding Co. has the perfect supplement for you – Ultra Tribulus for Bodybuilders. Tribulus is a powerful herb used for centuries to support bodybuilding. It helps to increase testosterone levels, which leads to improved vitality, strength, and muscle mass.

Shop National BB Co.

Beginning with the best supplement of this type overall, this has to go to National Bodybuilding Co.’s Ultra Tribulus. With 1300mg of the herb itself, you are getting a great amount for your bodybuilding needs. Bodybuilding Co. fails to disappoint when it comes to this supplement!

They deliver 45 servings per container, all for the low price of $32.00.

Best T Booster + Tribulus Stack

Having a testosterone booster to combine with a good tribulus supplement can be extremely beneficial for your vitality as a male. It can really help you hit your goals and keep you young!

Transparent Labs Vitality

Transparent Labs Vitality T-Booster

Transparent Labs Vitality primes the body for optimal well-being and athletic performance by encouraging balanced ratios of testosterone to cortisol and testosterone to estradiol.

Shop Transparent Labs

Next on the list is Transparent Labs Vitality T-Booster. We love all things Transparent Labs, their cereal, pre-workout, you name it! They never disappoint on their supplements, and this is one of them. While it doesn’t have Tribulus in it, we had to include it in this list because of how good it is for testosterone boosting, and why you should pair it with Natural Bodybuilding Co.’s Ultra Tribulus.

Transparent Labs describes Vitality as setting the foundation for lean muscle gains, fat burning, strength, libido, confidence, and overall vitality with clinical doses of proven ingredients. Ingredients include LJ100® Eurycoma longifolia extract, KSM-66® organic ashwagandha extract, PrimaVie® shilajit extract, L-OptiZinc®, and BioPerine®.

Not to mention, these premium ingredients work synergistically to protect Leydig cells that comprise the testicles, reduce aromatase activity, and augment luteinizing hormone (LH) and follicle-stimulating hormone (FSH) which govern testosterone production and fertility. In turn, TL Vitality primes the body for optimal well-being and athletic performance by encouraging balanced ratios of testosterone to cortisol and testosterone to estradiol.

And, all for the price of $54.99, one bottle of Vitality comes with 30 servings.

Why You Should Stack Vitality and Ultra Tribulus

With the natural hormone boosting ingredients, these two supplements combined will more than likely have you hitting your bodybuilding goals sooner than you’d think. Just think, the testosterone boosting abilities alone will almost be sure to have you packing on size like nobody’s business! The ingredients in these two top tier supplements can have you feeling like a whole new person!

Best Tribulus Supplement That Includes an Estrogen Blocker

Estrogen levels are no joke. Too high, and they can cause some bad side effects, like too much bloating or water weight. So what is a good solution to block estrogen and increase testosterone?

Arazo Nutrition Tribulus Terrestris 1500mg Extract Powder

Increase stamina, energy and performance; powerful enhancer of your test levels for post-workout benefits; extra strength 1500mg Tribulus dose is 10X more potent than other diluted multi-ingredient blends where actual Tribulus amount is only 150mg or less.

Shop Arazo

A good solution is a Tribulus supplement with an estrogen blocker, and this category has to go to none other than Arazo Nutrition’s Tribulus. Coming with 180 capsules at 750mg of pure Tribulus extract per capsule, all you have to do is take two of these capsules a day and put in the work at the gym.

Arazo Nutrition states that their product not only boosts testosterone, but also acts as an estrogen blocker. In some men, estrogen may be higher than others, which can cause more water retention, mood swings, and increased body fat. No one wants that and Arazo is well aware of that.

Not to mention, it comes in a container of 90 servings for $18.95!

Best Extra Strength Tribulus Supplement

Every now and then, the basic dosage won’t be enough. No problem, they sell extra strength supplements to help with this!

Zolotus Tribulus Terrestris

Zolotus Tribulus Terrestris Formula is made with the highest-quality ingredients, 100% Natural, Vegan, Non-GMO, Gluten-free, NO fillers, preservatives, binders, or harmful chemicals.

Shop Zolotus

Next on the list, for when you need a little extra boost, try out Zolotus Tribulus Terrestris. It is packed with 8650mg per serving, and each serving is full of ingredients to boost your testosterone. Ingredients include 7000mg of Tribulus, 250mg of Panax Ginseng, and 600mg of ashwagandha root to name a few. Other ingredients include 250 mg of saw palmetto, 250mg of mace root, and 250 mg of shilajit with 50 mg of black pepper.

The best part is, it is all 3rd party tested. With a 3 month supply for $16.99, how could we not add it to the list?

Best Tribulus Supplement for the Money

A fitness oriented lifestyle is not cheap, and we completely understand that. When you are buying your supplements, you may be looking for something that is still effective, but not nearly as expensive as some options.

Nutricost Tribulus

Nutricost Tribulus Terrestris Extract

120 Capsules of Tribulus Terrestris Per Bottle Made With the Finest Tribulus Terrestris Available 750mg Per Serving Non-GMO and Gluten Free Manufactured In a GMP Compliant, FDA Registered Facility 120 Capsules of Tribulus Terrestris Per Bottle Made With the Finest Tribulus Terrestris Available 750mg Per Serving Non-GMO and Gluten Free Manufactured In a GMP Compliant, FDA Registered Facility

Shop Nutricost

We know that not everyone wants to spend heinous amounts of money on supplements. Bodybuilding is not a cheap hobby, food alone is a full paycheck for some, so cutting costs where you can is always a plus. This is why we have added Nutricost Tribulus to the list.

For $9.50, you get 60 servings with 1500 mg of pure Tribulus terrestris extract. 60 servings for right around 10 dollars of a good dose of the herb. You cannot go wrong with Nutricost!

Best Tribulus Supplement for Men

While Tribulus can be taken by both men and women, you may be looking for something that is specifically designed for the guys out there!

Doublewood Tribulus Extract

Doublewood Tribulus

Standardized to 95% Saponins Content: No other Tribulus supplement is standardized to a higher percentage of Saponin that Double Wood. Most brands use 45% or less formulas

Shop Doublewood

Many men can suffer from things like low libido, which is where Double Wood Tribulus Extract comes in. The name comes as no surprise here, as they are aiming to increase male libido and testosterone. It is 95% saponins, whereas other supplements of this nature are around 45% saponins.

Double Wood also markets this product as a stamina and performance support supplement. We cannot forget to mention that it comes in containers of 105 servings for $17.96!

Best Multi-Function Tribulus Supplement

Who says a Tribulus supplement has to be just that? You can get a supplement of this type that is designed to do much more than just the basic products out there.

Unaltered Tribulus

Increase endurance, muscle building, libido, and overall performance with this product!

Shop Unaltered

This herb is known for boosting testosterone, enhancing libido, and things like that. While that is good, some people like to limit the amount of supplements they take and buy multi-functioning supplements. This is where Unaltered 6-in-1 Tribulus comes into play. You are getting all sorts of ingredients for packing on muscle, and getting a pump.

With Panax Ginseng to increase endurance, ashwagandha for strength and power, and KRG for blood flow, you can’t go wrong with this. Designed by bodybuilders, for bodybuilders, you are getting a multitude of tools in one supplement, it is the Swiss Army knife of Tribulus supplements.

All of this for the price of $40.46 for 30 servings.

Best Mainstream Tribulus Supplement

Okay, not everyone is going to just trust a bunch of supplements from companies they may or may not have heard of. But, don’t worry, we have one for you.

Nugenix Tribulus

Developed by the #1 men's brand in GNC, Nugenix Essentials Tribulus is made with 1000mg of plant-derived Tribulus to support male health.

Shop Nugenix

This is Nugenix Essentials Tribulus. Nugenix is a very well known brand for hormone aiding supplements, advertised by famous athletes like Shaquile O’Neil.

Nugenix packs their supplements with 1,000mg of the herb itself, with 95% saponins. They also are not pricey, with 30 servings for just $14.24. If you use brands that are well known, Nugenix is for you.

Best Tribulus Powder

Sometimes, not everyone is a fan of pills, and we know that. There are plenty of supplements you can get in powder form.

Pure Tribulus Terrestris Extract

Pure Tribulus Terrestirs

Pure Original Ingredients Tribulus Terrestris Powder is made from a single ingredient, providing a pure undiluted supplement

Shop Pure

With that in mind, we have included Pure Tribulus Terrestris Extract Powder on our list. It comes in a 1lb bag, which contains 907 servings total! Given, the serving size of this powder is only 500mg of the herb, but you can double or triple the serving size and it’ll still last almost a year if not more.

For the low price of $14.24 for the whole bag, you can’t go wrong with this. Add it to a shake, put it in capsules yourself, whatever you want to do, but it definitely gives you some options.

Best Tribulus Liquid

Global Healing Androtex

Androtrex is a Raw Herbal Extract blend of organic herbs and all-natural ingredients that support healthy hormone balance for superior vitality in men. The advanced formula is enhanced with shilajit, a nutrient-rich resin that amplifies the bioavailability of the ingredients.

Shop Global Healing

Last on the list but certainly not least is again for the people who may not love pills. Rather than a powder, it is liquid. Our top choice for this category is Global Healing Androtex. They pack a handful of ingredients into 2 Fl Oz. Ingredients include Tribulus, Panax Ginseng, Ashwandha, horny goat weed, cordyceps, maca root, and mucuna seed.

Global healing advertises their product as a natural hormone support and andropause defense to promote better vitality with high potency ingredients. $39.95 for 60 servings, and all you have to do is drop the liquid into your mouth. Easy peasy.

FAQs

Next up, you may have some questions regarding this special herb, so we are going to address them!

Are These Supplements Only For Men?

No, these supplements are not only for men. While many sources point to the plant boosting testosterone, this is not only a men’s supplement. Some supplement companies advertise their products of this nature mainly for men this is true. However, many are for both men and women. Many studies point to women obtaining muscle building benefits and libido support through these supplements as well.

Does it Aromatize?

When it comes to supplements that build muscle through increasing testosterone, many things like anabolic steroids can convert that extra testosterone to estrogen, or even raise estrogen levels naturally to compensate for the extra test. This is called aromatization, and it is one of the most unwanted issues to have as a man.

This is where side effects like bloat, gynecomastia, unwanted body fat, and even performance issues (in the gym or bedroom) can come into play.

However, Tribulus supplements do not appear to convert anything to estrogen. So do not worry about those side effects!

Wrap-Up

Overall, Tribulus is something that has been in medicine for many years. It appears to do things like support testosterone and increase libido. This is good for people looking to put on some extra muscle mass. Not everyone likes pills, some people are looking to save money, and not everyone wants the same thing, which is why this list compiles our top choices for everyone!

Why You Won’t Build an Aesthetic Physique if You Don’t Focus on Relative Strength

By

Terry Ramos

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March 10, 2023

The Key to an Aesthetic Physique

Have you been in the gym for years packing on as much muscle as possible, but you don’t have the body you want?

Maybe you’ve even gained a lot of strength in the process, but you still don’t have the lean physique you want. That’s because you’re not focusing on the right strength. The key to an aesthetic physique is relative strength.

If you want a physique that’s not only strong but is powerful, athletic, and aesthetic, then you’re going to need to change your mindset.

Most people come into the gym with the hopes of getting as big and strong as possible and hoping to look like that action figure of Hulk Hogan you had growing up.

But it doesn’t quite work like that. If you’re getting big and muscular, but you’re layered in fat, well you aren’t going to have the physique you desire.

In order to have a downright astonishing physique that’s lean and chiseled, you need to get as strong as possible with the least amount of body fat.

This is what’s going to give you the Hollywood physique you’re looking for.

How is Strength Measured?

Strength is measured by a multitude of facets. There are calisthenics, weights, and some people are strong while others are strong for their size.

You can be strong with your bodyweight and be able to do one-arm pushups and chin-ups and squat twice your weight, or you can be just strong in general and be able to deadlift 500 pounds plus.

9/10 times it’s better to be the person who can do one-arm pushups and chin-ups. They likely have the more aesthetic physique.

Now don’t get me wrong, you can be both massive and strong for your size. Technically, you might be exceptionally strong for your size but not be able to do one-arm pushups and chin-ups, but these are usually elite bodybuilders.

Even though its muscle, these guys are usually too big to lift themselves up with just one arm.

But I’m talking about the mass here. Most people that are massive aren’t coated in muscle. They’re layered in fat.

They may be strong, but they have too much fat to see any muscle. While others aren’t quite as big, but they put up impressive numbers for their weight.

It’s better to be strong for your size. You want to be able to throw around as much weight as possible with the least amount of deadweight wrapped around you.

What’s more impressive to you, the guy who can do a one-arm chin-up or the guy who can deadlift 500 pounds?

I think it’s fair to say most people would agree on the notion of doing one-arm chin-ups, and he likely has a more impressive physique.

Absolute Strength

Absolute strength is your overall strength levels. This is how strong you are. It doesn’t matter if you weigh 300 pounds or 160 pounds. What’s important is how much weight you throw up.

The best way to determine your absolute strength is by the big three (squats, deadlifts, bench). So just add up your max on these and that will tell you your overall strength.

Someone that weighs 300 pounds but is in the 1,000-pound club is stronger than someone who is 160 pounds but can bench press double their weight.

Offensive lineman and strongman have this kind of strength. It’s impressive, but not quite as impressive nor near as beneficial as relative strength. And I’ll tell you why below.

Relative Strength

Relative strength is how strong you are for your size. The smaller you are and the stronger you are, the more relative strength you have. This is crucial for developing a well-developed physique.

Think of everyone you know that is strong for their size. These are the most ripped dudes you know.

If you can do weighted pistol squats, 100-pound weighted pull-ups, and can bench press 1.5x your weight, then you’ve got relative strength, my friend. And I bet you have a lower level of body fat with some muscle to show too.

*A fun fact: ants have incredible relative strength. They can lift 10-50x their body weight.

Powerlifters vs. Strongman

To give you some more examples, powerlifters have relative strength. They’re insanely strong for their size.

Powerlifters are lifting weight much heavier than how much they weigh. They often look much bigger than they are. That’s because they are usually very lean and maintain low-level body fat.

Strongman have absolute strength. They have incredible overall strength but are gigantic.

These guys can pull eighteen-wheelers for crying out loud, but they’re 6’8″ and weigh over 400 pounds. While impressive, they’re nowhere near as lean and aesthetic as powerlifters.

Which Physiques Are More Impressive?

Well, I guess it depends on who you ask, but for the vast majority, the powerlifters have better physiques.

That’s because they’re lean, and more aesthetic looking then strongman.

And that’s the key to a spectacular physique. Ones that’s well-developed, lean, and athletic.

Most people who want to develop an action figure like physique, go in dirty bulking and trying to pack on as much muscle as possible. The problem with this is that it may make you strong, but it doesn’t build you an amazing physique.

It builds fat around your entire body and hides all the muscle you’ve worked so hard for.

What you want to do instead is get as strong as possible, while maintaining the least amount of fat. This is the key to a lean, athletic, physique.

Key to a Lean, Athletic Physique

If you’re stronger for your size, then you have less body fat. This will make you look better naked and be more athletic.

You’ll be more athletic because the less body fat you have and the more muscle you have, the more agility, power, and speed you’ll have. All three are important components of many sports.

Conclusion

While having absolute strength is impressive, it wilts compared to relative strength. And if you want a body that not only looks spectacular but is athletic, then you’ll want to focus more on increasing your strength for your size and less on your overall strength.

To do this, drop body fat and get as strong as possible. Your body will thank you.

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5 Best Supersets To Crush Biceps

By

Pete Williams

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March 10, 2023

Here are some supersets to hit biceps hard!

Spending a training day focused solely on the biceps seems like an exercise in vanity. Why not incorporate the “guns” into a typical chest-and-arms routine?

But there’s nothing wrong with spending a full workout training for the gun show. Plus, there’s no reason to feel guilty about it. For all the talk in recent years about training for functional movement and core strength – not just like a bodybuilder for aesthetics – there’s been little appreciation of the functional role of the biceps.

Try lifting a couch or kid without the biceps – or pushing or pulling just about anything. Sure, movement starts from the core but your arms aren’t just levers along for the ride. The biceps are fully engaged, guns locked and loaded. Studies show that the biceps support many movements across the elbow and shoulder joints.

Even if you’re a dedicated athlete training for a specific sport, there’s nothing wrong with taking an occasional workout to focus on your biceps. If nothing else, it’s a welcome diversion and the best workout is, of course, the one you haven’t done before, or at least not in some time.

In this biceps superset workout, we’ll pair a push and a pull movement. This way we both activate and challenge the biceps in an efficient manner that enables us to keep moving through the workout with no rest.

Pete Williams is a NASM certified personal trainer and the author or co-author of several books on performance and training.

FIRST SUPERSET: DIVE BOMBER PUSHUPS AND PRONE GRIP PULLUPS

Dive Bomber Pushups

What it does: This pushup variation requires more use of the biceps and shoulders.

How to do it: Start with hips in the air and feet shoulder-width apart. Lower head and shoulders down as if going under a bar. As you push your head and shoulders into position, arch your back. Reverse process to return to starting position.

How many? 10 reps.

Prone Grip Pullups

What it does: Though best known as a back movement, you’re also hitting the biceps, along with the shoulders and chest.

How to do it: Grab the bar with an overhand grip. Hanging from the bar, pull your shoulder blades back and down to lift your body and build momentum. Finish by pulling up with your arms.

How many? 10 reps

SECOND SUPERSET: FARMER’S CARRY/RACKED POSITION AND INVERTED BAR ROWS

Farmer’s Carry, Racked Position

What it does: The traditional farmer’s carry is an effective full-body move that also challenges endurance as you increase the distance carried. By carrying the dumbbells in a racked position (heads of dumbbells at shoulder level) we isolate the biceps.

How to do it: Carrying the dumbbells in a racked position, walk for 30 seconds, carefully avoiding the oblivious earbud zombies not paying attention in your gym.

How long? 30 seconds.

Inverted Bar Rows

What it does: This provides many of the benefits of a pullup while better isolating the biceps.

How to do it: Lie underneath a bar that’s several feet above you, such as in a squat rack. Hang underneath the bar with heels on the ground and arms fully extended. Pull your chest toward the bar. Pause at the top and return to starting position.

How many? 10 reps.

THIRD SUPERSET: DYNAMIC PUSHUPS AND CHIN-UPS

Dynamic Pushup

What it does: By exploding on the upward movement, you hit the biceps harder.

How to do it: Slowly lower yourself down then explode up as hard as you can. The upward movement should take no longer than 1 second.

How many? 10 reps.

Chin Ups

What it does: Like the overhead pull-up, the chin-up is a terrific shoulder and back exercise to build that V-shaped torso. But by doing the underhanded chin up, we place more emphasis on the biceps.

How to do it: Grab the bar with an underhand grip. Hanging from the bar, pull your shoulder blades back and down to lift your body and build momentum. Finish by pulling up with your arms.

How many? 10 reps

FOURTH SUPERSET: SUSPENSION TRAINER PUSHUPS AND SUSPENSION TRAINER CURLS

Suspension Trainer Pushups

What it does: The instability of the trainer forces you to recruit more muscles and the biceps play a prominent role. Plus, by pairing it with suspension trainer curls, we can keep things moving.

How to do it: Feet on the ground, assume pushup position and grab the handles. Lower and push up.

How many? 10 reps.

Suspension Trainer Curls

What it does: With your body weight as resistance, this move hits the biceps hard.

How to do it: Grab the suspension trainer handles with both hands. Lean back to fully extend your arms. With feet shoulder-width apart and back straight, use your arms to pull yourself up (toward the trainer) by performing a curl. Bend the elbows and curl the handles as close to your shoulders; use the biceps instead of your upper arms.

How many? 10 reps.

FIFTH SUPERSET: FOUR-IN-ONE AND PLANK

Four-In-One

What it does: This challenging four-in-one exercise hits your biceps from all angles.

How to do it: Start with light weight on a barbell and curl 8 times. Next curl halfway, pausing for a second just above your navel at each of 8 reps. After that, take the bar up and descend just below your pecs, again pausing for a second before returning for 8 reps. Finally, do 8 more full reps.

How many? 1 set

Plank

What it does: This promotes overall core stability, but your biceps are keeping you in a proper position. Plus, after doing the Four-in-One, this will seem like a break.

How to do it: Lie in a prone pushup position with hands on the floor, elbows under shoulders, and bent 90 degrees. Push up off the elbows, tucking your chin so your head is in line with your body. Keep head in line with spine and belly button drawn in. Hold for one minute.

How long? 60 seconds.

Chris Bumstead And Ramon Rocha Queiroz Team Up For Huge Back Day

By

Greg Patuto

-

March 9, 2023

Chris Bumstead and Ramon Rocha Queiroz crushed a back workout together.

There is a top tier in Classic Physique. Chris Bumstead has won four consecutive Olympia titles and has taken his brand to great heights. Ramon Rocha Queiroz finished second to Bumstead during the 2022 Olympia and has established himself as an elite threat. The two Classic Physique competitors recently teamed up for a back workout on OlympiaTV.

The duo got together for the first edition of “Olympia Battles.” The workout took place in Phoenix and showed off the size and strength of both competitors.

Ramon Dino is coming off a victory during the 2023 Arnold Classic. He entered as the favorite and did not disappoint. Now, he will look to make improvements to his physique in order to compete with Bumstead come the Olympia.

In December, Bumstead and Queiroz showed during prejudging that they would be the final two. Bumstead brought a perfect package to the stage — and did so with a torn bicep. He continues to be the name to beat in Classic Physique and one of the most, if not the most, popular bodybuilder in the world.

Below, check out the full breakdown of the workout that the two hit during a session in Phoenix.

Chris Bumstead and Ramon Rocha Queiroz Back Workout

Close Grip Neutral Lat Pulldown
Bent Over Barbell Rows
Medium Grip Lat Pulldown
Chest Supported Seated Rows
Seated Cable Rows
Bent Over Rope Straight Arm Pulldown

Close Grip Neutral Lat Pulldown

The workout began as Chris Bumstead and Ramon Rocha Queiroz hit close grip lat pulldowns. Chris Cormier was present for the workout and guided the duo through the duration of it. While the focus was back, there are workouts that hit biceps as well and this is one that puts some extra strain on the area.

The total number of sets and reps was not stated in the video.

Bent Over Barbell Rows

The next exercise was to focus on building overall size in the back. Barbell rows are considered one of the top back workouts to build thickness in the back as a whole. While performing the exercise, Cormier wanted both Ramon Dino and Bumstead to focus on keeping tension in the right area.

“Dino was utilizing a lot of arms in the movement. So I was just trying to say, just try to put more of the tension in the lat that he’s trying to work… Utilizing the lat on the way up, utilizing it on the way down and also not bypassing that primary muscle that you’re trying to work.”

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Medium Grip Lat Pulldown

The workout was structured to alternate exercises that focus on lats and rows. Medium grip lat pulldown was performed on an iso-lateral plate loaded machine. The handles of this machine feature different weight stacks so each arm moves on its own rather than together.

Chest Supported Seated Rows

Chest supported rows were next on the list. The duo hit a few sets of these before moving on. The chest supported row is performed at a different angle than bent over rows.

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Seated Cable Rows

Seated cable rows were another variation that Chris Bumstead and Ramon Rocha Queiroz hit during this workout. This type of row helps with posture while also working all parts of the back and biceps as well. During this workout, Cormier began speaking on each competitor and their mindset.

“The champ is highly connected with his body already. Even his IQ was up there, it’s right where you want it to be. Ramon, he’s still a bit raw but he’s very coachable. He was getting some nice connection with his body also and I think he improved himself and his mind-muscle connection in this workout.”

Bent Over Rope Straight Arm Pulldown

The final workout of the session had the bodybuilders putting some extra strain on lats and traps. Both competitors pumped out sets before ending the back day.

Chris Bumstead and Ramon Rocha Queiroz will continue to prepare for what could be one of the most exciting battles on stage during the 2023 Olympia.

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Pin Squat Exercise Guide: How to, Benefits, and Variations

By

Terry Ramos

-

March 9, 2023

Learn how to do the pin squat to grow your legs!

Leg day is the notorious day skipped in the gym. But if you’ve been lifting weights for a while now, you’ll know there are good reasons for not skimping on leg day. The legs host the largest muscle in your body (glutes) — stronger legs mean a more robust and massive body! One excellent movement for targeting your legs is the pin squat.

The pin squat is an excellent squat variation for improving your leg strength and power. This article will cover how to do them, why you should do them, and some alternative exercises.

Pin Squat Technique and Muscles Worked

The pin squat is a leg exercise that effectively targets the major muscles in your lower body — glutes, hamstrings, and quads. It’s a barbell squat performed with a pause in the middle of the movement. Instead of “bouncing” out of the hole of a squat, you’ll be forced to rest the barbell on safety pins before coming up – this brief pause has benefits the standard squat doesn’t that we’ll run through soon. For starters, doing this will improve your explosive strength and power output.

How to Do

Set a barbell safety pin in place in a power rack — position the barbell so that when you squat, you form a 90-degree angle with your thighs.
Grasp a barbell with a shoulder-width overhand grip, then squat down until the barbell rests on the safety pin.
Explode through your heels to raise the barbell from the pin until you are in a standing position.
Repeat.

Benefits

There are multiple reasons why performing squats from a pin can yield benefits that other squat variations don’t.

Concenctrc Strength

During a squat, the lift’s concentric portion (muscles shortening) is when you extend your legs. Since you’re performing the pin squat from a lowered position with a pause, this will improve your concentric strength.

Power

The pin squat forces you to explode from a lowered position with a heavy load on your back. This will improve your power output and translate to explosive movements like jumping and sprinting. In addition, this study found that implementing a pause during a squat — which is forced during the pin squat — improves your sports performance for concentric and eccentric movements, meaning sports that rely on running and jumping (1).

Improve Squat Depth and Mobility

Since the pin squat lets you stop the squatting movement before raising, it helps lifters who struggle with getting enough depth on their squat and increases your lower body mobility. And, of course, squat depth is essential to engage your lower body muscles fully.

Time Under Tension

The exercise will put your leg muscles under more time under tension since you have to pause in the middle of a squat. This can yield more muscle growth (2).

Helps With Knee Pain

This exercise can help you if you experience knee pain because you can control how low you set the safety pin. For example, if you’re experiencing knee pain, you can select the safety pin at a higher level, placing less pressure on your knees since you won’t have to squat down as far.

Stronger Legs

The pin squat will target all the major muscle groups in your legs to build more strength in your legs. And heavier weights will be more challenging than a standard squat since you have to pause.

Massive Lower Body

The stronger you get your legs, the more muscle mass you’ll accumulate in your lower body. Since the glutes are the biggest muscle in your body, any exercise that targets them will add mass to your frame and make you overall stronger.

Pin Squat Variations

Here are some alternatives to the pin squat that can yield similar benefits.

Partial Squats

As the name implies, the partial squat performs a squat from a partial squat position. Rather than squatting down to parallel or below, you’ll only squat down to a quarter-stance. This will place less strain on your knees and back and allow you to use heavier weights.

Box Squats

Like the pin squat, the box squat has you stop at a similar level on your squat, and you have to come out of it from a resting position. The difference is with the box squat, you’ll rest your glutes on the box, further activating your glute muscles.

Pause Squats

The pause squats have you pause at the bottom of a squat — similar to the starting position of the pin squat. This will increase your muscle’s time under tension and prevents you from bouncing out of the hole of the movement, meaning the raise up will be more rigorous than standard squats.

FAQs

Below are the most frequently asked questions (FAQs) to consider when programming pin squats.

What are pin squats good for?

Pin squats are good for strengthening your legs and improving your power. They also help you improve your mobility and increase the range of motion you can go down while squatting.

Are pin squats harder than squats?

Yes, this exercise will be more challenging than regular squats, so you won’t be able to use them as heavy of a weight. That’s because it has you squat weight out of a dead position, preventing you from “bouncing” to come out of the hole of a squat.

How high do you have to be for pin squats?

Generally, placing the safety pin in the power rack at a height that’ll put you in a squat position of about 90 degrees would be best. However, you have complete control of where you place the pin, and you can raise the safety pin to take the stress off your knees and improve your strength at different degrees of your squat.

More Exercise Guides

If you got value from the pin squat exercise guide, we recommend you check out some of our instructional guides for other movements below:

Final Word

The pin squat is a squat that forces you to pause in a squat position and push the weight up from a dead-weight position with a barbell resting on a safety pin in a power rack. Of course, this will cause additional challenges that a standard squat won’t. But, overall, they’re an excellent exercise for strengthening your lower body, leg mobility, and power.

Follow us on Instagram, Facebook, and Twitter for more exercise guides!

References

Martínez-Cava, A., Hernández-Belmonte, A., Courel-Ibáñez, J., Conesa-Ros, E., Morán-Navarro, R., & Pallarés, J. G. (2021). Effect of Pause Versus Rebound Techniques on Neuromuscular and Functional Performance After a Prolonged Velocity-Based Training. International journal of sports physiology and performance, 16(7), 927–933. https://doi.org/10.1123/ijspp.2020-0348
Burd, N. A., Andrews, R. J., West, D. W., Little, J. P., Cochran, A. J., Hector, A. J., Cashaback, J. G., Gibala, M. J., Potvin, J. R., Baker, S. K., & Phillips, S. M. (2012). Muscle time under tension during resistance exercise stimulates differential muscle protein sub-fractional synthetic responses in men. The Journal of physiology, 590(2), 351–362. https://doi.org/10.1113/jphysiol.2011.221200

INTERVIEW: How Mitchell Hooper Won The 2023 Arnold Strongman Classic | Legends Of Iron Podcast

By

Terry Ramos

-

March 9, 2023

2023 Arnold Strongman Classic champion Mitchell Hooper reflects on his big win and strongman future!

The 2023 Arnold Strongman Classic champion Mitchell Hooper joins the Legends Of Iron podcast hosts Jon Anderson and Nick Best to discuss his recent high of winning one of the most significant strongman events of the year.

The 2023 Arnold Strongman Classic took place this past weekend on March 3, 2023, Friday through Saturday, March 4, 2023, in Columbus, Ohio. The competition was fierce with the Stotlman brothers and reigning 2022 World Strongest Man, Tom Stoltman. And Bobby Thompson was there too, who received third place — for the second year in a row after tying with Luke Stoltman for the bronze medal in 2022.

Nevertheless, it was Mitchell Hooper who raised the trophy in the end. The strongman competitors competed in a series of events to determine the champion — Wheel of Pain, The Austrian Oak Log Press, Elephant Bar Deadlift, Unspunnen Stone Throw, and Timber Frame Carry.

Each event was different but tested the athlete’s overall brute strength. And contenders earned points depending on how well they performed in each event. Of course, the strongman with the most points at the end of Saturday was declared the winner.

The Legends Of Iron crew got to talk with the champ, Mitchell Hooper, on his way home from the competition. He gave us insight into each event, reflected on how he feels about the win, and discussed what’s next to come for him this year, both personally and professionally.

Reflecting on Being the 2023 Arnold Strongman Classic Champion

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This was Mitchell Hooper’s first-ever Arnold show. He stated:

“It’s so different. I’ve gone through so many different…I feel like I’ve had a 10-year career in 1 year in terms of I’ve had the experience of going in as someone who no one knows to the experience of can you continue to prove yourself to the to the experience of now you go into the show as one of the favorites. And I did see myself that way going in, and it’s a very different sort of pressure a different mentality.

But the, the good thing is it doesn’t get to me all that much. So yeah, I mean, the show went pretty much as expected. And yeah, um, I was able to execute really, really and just do what I was capable of, and at the moment if, if I do what I’m capable of, I think I’m pretty hard to beat.”

Hooper noted that he was the first Arnold competitor to win the show without winning an event. Hooper also stated that it was taken out of context when asked what it meant to succeed in a previous interview. He sees it as a stepping stone in the sport and to motivate others to move. But critics took it as he didn’t care to win. Anderson concurred with Hooper’s view on winning.

“I think the thing that should scare most people is getting to their goals. And that’s why I’ll never say that. I just think that, that, uh, a distinct end point isn’t my goal. Because once, once you reach your goal, then what are you going to do? There’s nothing left to do,” Hooper added.

Arnold Strongman Classic Events

After agreeing with Hooper, Anderson nudged Anderson to run through the Arnold Strongman Classic events. Hooper said that the first event, the Wheel of Pain, he had never done before. But he anticipated that he’d be reasonable based on his physiological makeup.

Mitchell Hooper said he knew that the guys that were better conditioned would be better off for the log press since it was only two hours after the first event. When asked about his key to victory, Hooper said:

“As long as I don’t lose multiple points, to trail on the deadlift, which is the first event on day two, then I’m, I think I’ll win the show. And I said, I think Trey knows that I’m in a much better spot than him right now, even though I’m two and a half points behind.”

Hooper also admitted that the stone throw is his least favorite event and never wants to see it back.

Building a Platform Outside of Strongman

Jon Anderson mentioned how Mitchell Hooper got into strongman to build his platform and noted how much it’s grown since then. So Anderson asked Mitchell what his plans were with it.

“Well, look, I mean the beauty about strongman and how it fits into the great plan is that strongman is basically taking fundamental movement patterns to the extreme. And most people aren’t using strongman to do it professionally or to make a living. And it’s really serendipitous how I can use strongman…if we set people up for early success in terms of exercise movement, that’s a key to be healthy later in life.”

Hooper added that it has to be more than just about winning the competition because things can go wrong if it’s all about winning. For example, if you don’t win, it’s very disappointing. And on the other hand, if you win the competition and that’s your life’s goal, then what’s next?

What’s Next?

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To close out this short podcast concerning Hooper being on the road, Anderson asked Mitchell Hooper a closing question: what’s next for Hooper in 2023?

Mitchell Hooper brought up how the World’s Strongest Man is in five weeks, and he also has other shows, including the Shot Classic, Rug Inventational, and Giants Live in Scotland for the World Tour Finals. In addition, Hooper said he’d be getting married later in September.

Mitchell Hooper stated that he believes he can have six more trophies in his following six shows — he’s won the last four out of five competitions!

Wrap Up

This Legends Of Iron podcast hosted the 2023 Arnold Strongman Classic champion, Mitchell Hooper. It was a shorter episode since Hooper was on the way back home from the big win, but it still covered a lot of ground — ranging from tasting victory in one of the most prominent strongman events and what it means to win to the future of Hooper’s strongman shows this year. If you want insight into the mind of a champ coming off a huge win, you’ll want to tune in above.

Tune into the latest episode of the Legends Of Iron if you love Strongman and strength sports! And check back in every other Thursday at the Generation Iron Fitness Network for more episodes!

Follow us on Instagram, Facebook, and Twitter to stay updated on the latest strength sports news!

Tristyn Lee Shares Epic 5 Minute Back Transformer Workout

By

Jonathan Salmon

-

March 9, 2023

Tristyn Lee continues to improve in the gym.

Popular bodybuilder Tristyn Lee recently shared an impressive back day workout. The young strength athlete continues to steadily improve as he hopes to reach his full potential.

Ever since exploding onto the scene in his youth, Tristyn Lee has been a topic of conversation in the fitness and bodybuilding space. By the time Lee was in high school his physique was already like that of a veteran bodybuilder. If one is lucky they get the chance to reach such heights after training for twenty years. Lee however was able to do it in a fraction of the time and looked impressive doing it. Training alongside some of the most popular figures in the bodybuilding industry, Lee has seen his own star rise over the years.

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Now at twenty years of age, Tristyn Lee continues his journey to becoming the ultimate version of himself. When he’s not making 17,000 calorie Big Macs, Lee is hard at work in the gym improving every aspect of his physique. He has worked his arms alongside veteran bodybuilder Frank McGrath in the past, but more recently he’s been focused on a different body part.

Epic Back Day

In a recent video posted to YouTube, Tristyn Lee is working on his back. This epic back day training promises to transform anyone’s physique if one adheres to the protocol. Lee spoke on his method of training during the session, stating that he focuses on the heavier lifts at the beginning of his workout.

“We decided to throw it in right at the beginning of the workout. It’s the heaviest movement so it’s going to be the most taxing on our body,” said Tristyn Lee. “The way we generally structure our workout is put our heaviest most internally stabilized movements at the start. Then, as we progress further in the workout, more externally stabilized movements will be implemented into the workout.

“Don’t try to eliminate a muscle group when you’re training another muscle group just for the sake of it. This is going to lower your actual load capacity a lot and you’re not going to be able to work it to true failure.”

It’s clear that Tristyn Lee is a student of the game. He is focusing his life on building more strength and by putting himself through this epic training his level of knowledge continues to grow. Below is his full back day workout.

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Tristyn Lee Back Day Workout

Barbell Deadlift (heaviest movement) – 3 sets of 10-15 reps.
Chest-supported T-Bar row – 3 sets of 10-15 reps. Rest then perform 2-3 hard sets of 3-5 reps (to failure).
Cable Low Row (Unilateral)
Bodyweight Pull-ups

Click here to see Tristyn Lee demolish this epic back workout.

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

News and Editorial Writer at Generation Iron, Jonathan Salmon is a writer, martial arts instructor, and geek culture enthusiast. Check out his YouTube, Instagram, Twitter, Facebook, and Sound Cloud for in-depth MMA analysis.

Nick Walker Asks For Criticism Of Judges To End Following Arnold Classic: “Let’s Keep It More Respectful”

By

Greg Patuto

-

March 9, 2023

Fans of Nick Walker have been critical of judges and other competitors following the 2023 Arnold Classic.

Nick Walker was the favorite entering the 2023 Arnold Classic. When it was all said and done, he finished as the runner-up to Samson Dauda. Now, he is calling for fans to be respectful and stop criticizing the judges and other bodybuilders who competed in the show.

Walker established himself as one of the top bodybuilders in the world after finishing third during the 2022 Olympia. He entered the Arnold Classic looking to regain his title in Columbus from 2021 but came up just short. This has sparked some disgruntled feelings toward the judging of the show.

This is not the first time that judging has been questioned. Following the 2022 Olympia, there were some comments made about how the show played out during the final night.

Nick Walker: “We Do Not Disrespect Judges Or Other Competitors”

Nick Walker will go back to his prep for the Olympia, where he will look to continue to climb the ladder. On Instagram, he shared a story to speak to fans about disrespecting judges following the event.

“I just want to give huge thank you to all my supporters!!! You guys are seriously the best!!!!! But let’s keep it more respectful. We do not disrespect judges or other competitors. @samson_dauda brought the noise!

But again thank you guys for defending me!! We will be back better than ever I promise that!!!!!”

Nick Walker brought a great package to the Arnold Classic stage and vowed to be better during the Olympia. After a third-place finish in 2022, Walker could have a shot at contending for the title if he comes in at his very best.

With that being said, Dauda winning the Arnold Classic adds another name to the mix come the Olympia. It is going to be yet another entertaining season in the Men’s Open division.

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