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The Gym Machines You’re Probably Using Incorrectly

By
Jacob Ladon
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Cable Exercises For Strength Development

The cable machine is a superb, and often underutilized, piece of gym kit that can help to accelerate progress towards a multitude of health and fitness goals. One of the best things about the cable machine is its versatility. A wide range of effective strengthening exercises can be performed however, due to the many moving parts and handles, often the machine is used improperly or avoided altogether.

The cables are highly functional (1) and are specifically effective for increasing range of motion and for isolating specific muscle groups (2), which is of great benefit for those looking to build muscle strength, size or for rehabilitation from injury.

Setting Up The Cable Machine

The most important aspect to consider when setting up the cable machine is the amount of weight that is being lifted. For the beginner, start with light weight and prioritize technique over weight. The nervous system needs time to adapt and become accustomed to the movement patterns of the exercise (3). Only once proficient with technique should the weight gradually be increased.

Even for those who are more advanced lifters, technique should still take precedence. Picking a weight that is too heavy will more than likely cause technique to break down which will not only fail to work the specific muscles effectively, but will also increase the risk of experiencing injury.

The weight that is selected should align with one’s fitness goal. For increasing muscle mass, focus on 6-12 reps with every set as this has been found to be an effective range for onsetting hypertrophy (4). For strength gains, a heavier weight with lower reps is recommended, as again, this has been found to be most effective for building raw strength.

With some cable machines, the attachment is adjustable and can be moved higher and lower position. Prior to performing any exercise, make sure that the cable is set at the correct height for the chosen exercise.

Muscle Building Cable Exercises

As mentioned, there are a variety of exercises that can be performed to target a number of muscle groups. When assuming the correct position for each exercise ensure to brace the core to protect the back and reduce the chances of sustaining injury.

1) Cable Crossover

The cable crossover is a fantastic exercise for developing the pectorals and can facilitate improvements with the bench press.

With the cables set at a high point, grasp both handles and take a step backwards initially. From there, brace the core and pull the handles in to the chest. Walk forward with the handles tight to the chest, assume a staggered stance position and then “punch” the handles out, away from the body. Ideally, the arms should be slightly down from the height of the shoulders.

From that position, maintain straight arms and in a controlled fashion bring them out wide to the side of the body. Then focus on contracting the chest muscles in order to drive the arms together again and return to the starting position.

2) Decline Cable Flyes

Unlike with the decline bench press, the decline cable fly does not involve adjusting the body position, rather it refers to the angle of application. In simpler terms, instead of driving the arms together directly in front of the chest (as with the cable crossover), the arms start high and must drive the weight down towards the front leg.

This exercise is very similar to the cable crossover, both in terms of set-up and execution. As stated, the only variance is in regard to the angle of the movement. Ensure the cables are set at a high point, keep the arms straight and look to drive the weight downward.

3) Seated Cable Row

Possibly one of the best exercises for improving posture by strengthening the back and shoulders. For the seated row, take a seat and firmly plant the feet on the platforms. The legs should be relatively straight with only a slight bend maintained in both knees. Before grabbing the handle, drive the chest up, pull the shoulders back and squeeze the core muscles.

Start with arms extended and look to pull the handle in to the body (aiming for the area between the chest and stomach). As you pull, ensure to keep the elbows tucked in and focus on squeezing the muscles between the shoulder blades at the top of the movement. Under control, extend the arms while preventing any movement from the back and return to the starting position.

4) Bicep Cable Curl

When it comes to building muscle size, there is no doubt that the bicep curl is highly effective. For a bicep cable curl, ensure the cable is at the lowest point and attach a handle or a rope. Grasp the attachment and stand up tall, keeping the chest high and core tight to prevent the use of momentum. Pin the elbows in tight to the ribcage and focus on hinging only at the elbow to bring the hands up to the shoulders. Once at this point, squeeze the biceps and then reverse the movement under control.

5) Tricep Cable Extension

For comprehensive arm building, it is crucial to work the triceps as well as the biceps. To perform a tricep cable extension, start with the pulley at a high point and use a handle or rope. Keep the body upright, core engaged and chest up. Grab the attachment and, as with the bicep curl, fix the elbows to the sides of the ribcage. From there, flex at the elbows and drive the weight down to the hips and return, maintaining control.

6) Seated Cable Lat Pulldown

The lat pulldown is an exercise that is very regularly performed incorrectly. Many generate momentum from trunk movement to assist with every rep. Others pull the bar down behind the neck, rather than to the upper chest, which can cause problems in the long run.

Start by grasping the bar slightly wider than shoulder width and sit down with straight arms. Hook the legs under the pads to anchor the body in place, drive the chest up and brace hard. Pull the bar down, keeping it close to the face as it passes, until contact is made with the upper chest. Finally, return to the starting position by extending through until the arms are straight once again.

7) Standing Trunk Rotation

The last exercise is a core strength and stability exercise – more specifically, an oblique exercise. For the standing trunk rotation, ensure the cable is approximately at shoulder height and assume a hip-width stance. Grab the handle with both hands and keep the arms extended throughout. From there, powerfully rotate round and control the movement on the way back.

Be wary of leaning or bending during this exercise. Keeping the chest up and core tight should keep the body upright and force the obliques to work hard. Finally, ensure that the feet stay planted and that no movement occurs from the lower body.

Final Word

There is no doubt that the cable machine is certainly more complex than a number of other machines in the gym, but with regular practice, using the cables should become more straightforward, less daunting and will ultimately facilitate improvements in health and strength.

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

References:

1-Balachandran, Anoop; Martins, Maria M.; De Faveri, Frederico G.; Alan, Ozgur; Cetinkaya, Funda; Signorile, Joseph F. (09 2016). “Functional strength training: Seated machine vs standing cable training to improve physical function in elderly”. Experimental Gerontology. 82: 131–138. doi:10.1016/j.exger.2016.06.012. ISSN 1873-6815. PMID 27354031.

2-Signorile, Joseph F.; Rendos, Nicole K.; Heredia Vargas, Hector H.; Alipio, Taislaine C.; Regis, Rebecca C.; Eltoukhy, Moataz M.; Nargund, Renu S.; Romero, Matthew A. (2017-2). “Differences in Muscle Activation and Kinematics Between Cable-Based and Selectorized Weight Training”. Journal of Strength and Conditioning Research. 31 (2): 313–322. doi:10.1519/JSC.0000000000001493. ISSN 1533-4287. PMID 28129277.

3-Services, Department of Health & Human. “Resistance training – health benefits”. www.betterhealth.vic.gov.au.

4-Schoenfeld, Brad J.; Peterson, Mark D.; Ogborn, Dan; Contreras, Bret; Sonmez, Gul T. (2015-10). “Effects of Low- vs. High-Load Resistance Training on Muscle Strength and Hypertrophy in Well-Trained Men”. Journal of Strength and Conditioning Research. 29 (10): 2954–2963. doi:10.1519/JSC.0000000000000958. ISSN 1533-4287. PMID 25853914.

Dorian Yates Gives Physique Update, Talks Current Lifestyle and Training

By
Jonathan Salmon
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Dorian Yates looks great in latest physique update and shares his thoughts on current goals and training.

Six-time Mr. Olympia champion, Dorian Yates revealed his current physique and lifestyle in a recent social media post. One of the greatest bodybuilders of all-time, Yates’ speaks on his mindset shift after retiring from competition.

Life can take interesting shifts. At one moment you find yourself at the top of your game, at the height of your power. The next you can be living a much different lifestyle with a shift of perspective. After having a mindset shift of his own, Dorian Yates finds himself in this very position.

After dominating the bodybuilding scene in his prime, Dorian Yates has had a total mindset shift in retirement. Gone are the days where Yates would seek to pack on a tremendous amount of muscle. These days we see the six time Mr. Olympia doing some very different training. Post retirement Yates has since explored other avenues of developing not only his physical health, but his mental health as well.

Dorian Yates has become an advocate for not only different kinds of training, including yoga, but also meditation as well. Both yoga and meditation are great tools for any high level professional athlete to utilize. Yates has acknowledge that his goals in life are four different than what they were during his bodybuilding days. These days he’s more focused on flexibility, mental wellness, and thoroughly understanding what his body truly needs.

Physique and Lifestyle Update

And a recent Instagram post, Dorian Yates address these very issues.

It’s okay for your goals to change. It’s actually important that they do.

When my bodybuilding career ended, I continued to train fairly hard and heavy, but over the years I questioned what I really needed and what I could improve upon.

So I shifted more towards working on my mobility, cardio, breathing, mental, spiritual health and fitness.

When training with weights nowadays, I use a moderate weight just to maintain muscle & strength.

Ask yourself what you need and you should work on this, instead of being comfortable.

A tree that bends weathers the storm.

P.s Uncle Joe would’ve loved that first pic😀

 

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A post shared by Dorian Yates (@thedorianyates)

It’s clear that while he may not be competing as a high-level bodybuilder anymore, Dorian Yates is living his best life. While he hasn’t abandoned weightlifting entirely and consumes valuable protein sources, Yates is a man who is unafraid to explore different methods of not only maintaining but improving his health.

What do you think of Dorian Yates, his latest physique update, and his current mindset?

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.

Milos Sarcev Says “Hell No” On Return To Masters Olympia: ‘Why Would I Push Myself To Those Limits?’

By
Greg Patuto
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Masters Olympia

Milos Sarcev discussed the upcoming return of Masters Olympia this year.

The Masters Olympia is set to return this year and this means that some of the all-time greats could be making their way back to the stage. On the other hand, there have been some that have shut it down completely — add Milos Sarcev to the list.

Action halted in the Masters Olympia following the 2012 competition, where Dexter Jackson was crowned champion. Now, it will return on Aug. 25-27 in Romania.

There are many athletes that are making improvements to their physique and speaking rumors on a potential return. There is no official roster just yet. Jay Cutler has been seen in the gym, shredded and hitting some classic poses. Cutler quickly shut down rumors of a competitive return and now Sarcev has done the same.

Milos Sarcev Will Not Be Competing

Milos Sarcev has remained an influential voice in bodybuilding and trains some of the biggest stars. He is well aware of the dangers and risks associated with the sport. This is why he was not a big fan of Masters Olympia returning.

“You guys are quite loud in expressing your opinion, not you but media, ‘oh this is dangerous, bodybuilders are dying because we use steroids and you know its dangerous, but now you want to encourage old men at the age of 50 plus to pushing like back when they were youngers’ because there’s no way no how that anybody that decides to go now on the Masters can cut their cycle in half because now they are wiser.”

 

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A post shared by Milos Sarcev (@milossarcev)

Milos Sarcev was asked about a potential return and he was not shy about voicing his opinion.

“They asked me if you would compete. Hell no! Why would I push myself to those limits, I know what it took to get there, right.”

Sarcev has been around the sport of bodybuilding for decades and has seen some of the all-time greats in their prime. Moving forward, he would not want to see any of them be “shadows of themselves” on stage.

“If you’re doing a Masters, and everybody is oh, ‘Chris Cormier, Jay Cutler, whoever else, come in it’s Masters,’ hell no. I don’t want to see them compete. Why would I want to see them compete, they will be shadows of themselves,” Milos Sarcev explained.

When the roster is released, there is no doubt that Masters Olympia will gain plenty of attention. So far, we now that Cutler will not be competing and Milos Sarcev is out as well.

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

WWE Legend Jerry Lawler Provides Update After Suffering Massive Stroke

By
Greg Patuto
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Stroke Recovery

Jerry Lawler is recovering in Florida after he suffered a stroke on Monday.

WWE legend Jerry Lawler shared some good news on social media after suffering a “massive stroke” on Monday in Florida. The 73-year-old is currently recovering in a Florida hospital and is expected to make a full recovery.

The update came from Lawler’s official Twitter account stating:

“Update on Jerry: After suffering a massive Stroke Monday. He is now recovering in a Fort Myers, FL hospital. His speech is limited, but with rehabilitation will regain a full recovery. He thanks everyone for the continued prayers and will be back in the near future.”

Jerry Lawler Continues To Recover

On Monday, Memphis outlet Action News 5 reported that Lawler suffered a stroke at his Fort Meyers home and was taken to the hospital for surgery. He suffered a previous stroke in 2018 and a heart attack in 2012 during a live episode of WWE’s Raw.

Since beginning his career in 1970, Lawler has made an impact in and out of the ring. He became a well-known voice around the WWE in the late 1990s when he began broadcasting alongside Jim Ross. Lawler was inducted into the WWE Hall of Fame in 2007.

Fellow Hall-of-Famer Jim Ross shared an update of his own on Wednesday morning.

“I spoke very briefly with Jerry Lawler⁩ (Tuesday night). He’s obviously weak but I could understand his affected speech. Jerry’s prognosis is positive but he needs all our thoughts and prayers.”

Jerry Lawler made his most recent appearance with the WWE during the reshow for the Royal Rumble, which took place on Jan. 28 in San Antonio. He remains a legendary voice around the organization.

Generation Iron wishes a speedy recovery for Jerry Lawler! For more news and updates, follow Generation Iron on Facebook, Twitter, and Instagram.

Getting Yoked on the Keto Diet

By
Ross Cowan
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holiday workout bodybuilding

Getting Yoked on the Keto Diet.

It seems that every couple of years a new fad diet pops up and takes the country by storm. Atkins, Paleo, the Mediterranean diet, and now we have the Keto diet, all of which promise incredible results in a short amount of time. The key difference here is that beyond the anecdotal evidence that comes with any new diet craze, the Keto diet has sound science backing it, and truly does seem to be effective in weight loss.

But why is the Keto diet catching on so quickly in bodybuilding culture? Of course people want to shed as much extra fat as they possibly can to show off their hard-won gains, but is the Keto diet effective when trying to build muscle? Here is a quick rundown of how and why ketosis might be one of the best diets out there for getting absolutely shredded.

Understanding How Ketosis Impacts Your Body

The Keto diet is different than a majority of the other diets you run into. The reason for this is that the Keto diet actually changes how your body uses energy as opposed to other diets that simply limit or cut out certain foods. While a diet high in fats might seem counterproductive when you’re trying to lose weight and shed fat, it is actually one of the keys to how ketosis actually works.

Your body loves carbohydrates. The energy contained in carbohydrates is easily accessible to our bodies, and is broken down into glucose or glycogen for immediate use or later storage. When you cut carbs out of your diet, it in a sense “scares” your body into burning fat as an energy source. This process is called ketosis and results in your body breaking fats down into ketones, which replaces glucose as an energy source.

Now, this switch in how your body acquires energy doesn’t occur right away. First, your body will use all of the remaining glucose available that is stored in the liver before it begins processing stored fats. While there are plenty of testimonials about how effective the Keto diet is, many fail to really hammer home the point that you have to stick with it for an extended period to see real results.

As soon as you introduce more readily accessible energy into your body, ketosis will cease and your body will go back to breaking down carbohydrates. So, how does this whole process affect how we build muscle?

Boosting HGH Naturally

First, it is incredibly important that you consume enough fat while you are on the Keto diet, because if your body doesn’t have fat to process, it effectively goes into starvation mode and begins to break down muscle. Now, if you’re trying to get ripped, this is extremely counterproductive. Luckily, if you follow a strict ketogenic diet, there is an interesting side effect that relates directly to getting absolutely yoked.

Everyone’s body produces Human Growth Hormone, or HGH. The production of it tends to slope off as we get older, but one look at Sylvester Stallone will show you just how effective HGH is to building muscle at any age.

While it is possible to do injections of HGH, the safest course of action is to take steps to increase your HGH production naturally. In order to kickstart your body’s production of HGH, you need to tweak your sleep schedule, diet, and workout routine. The Keto diet by nature will cover the dietary needs for HGH production.

Cutting out sugar and engaging in intermittent fasting are both key to boosting HGH production in your body, both of which are huge components of the Keto diet. Increasing the amount of sleep that you get each night is also critical.

Finally, for an even greater boost to muscle building HGH production, certain foods like steak, yogurt, raw fish, and oats all contain compounds that encourage the production of HGH in your pituitary gland.

Staying Healthy

So, now that you know how the Keto diet helps you lose weight while also increasing your body’s production of HGH, there are some precautions you need to take. The Keto diet can actually be fairly dangerous if you are not careful, and has a slew of side-effects you should be aware of. The reason for this is due to the nature of ketosis; you are essentially rewiring how your body functions at a basic level.

“The Keto Flu” is real. You’ll notice that for the first couple of weeks on starting the Keto diet that you will feel sluggish, irritable, and generally fatigued. This is due to your body struggling to adapt to operating off of ketosis.

This is also followed by another, less pleasant side-effect dubbed “Keto-diarrhea.” This occurs because the gallbladder, which helps to process fat, becomes overloaded, or because when cutting out carbs, an insufficient level of fiber was added to counter the effect.

You may notice that you have a dry mouth and skin, persistent headaches, feeling lightheaded, all of which are warning signs that you are not drinking enough water and becoming dehydrated.

Dehydration is exasperated by a bad case of diarrhea, and many folks are sent to the emergency room due to a misguided thought that if you drink less, you will experience less diarrhea, when the exact opposite is true. Chronic dehydration can damage your circulatory system, not only causing long-term health issues, but harming the insane vascularity you’ve worked so hard for. Drink more water, especially during ketosis!

Finally, on any limited-food diet like the Keto diet, you may have issues getting all of the vitamins and minerals you would normally get through a more varied diet. While the Keto diet does have you eat a decent amount of leafy greens, restrictions on certain vegetables can leave you with a deficiency of vital nutrients.

Yes, you can go through and figure out how much of what to eat in order to obtain those missing vitamins and minerals, but the easier route is to simply supplement your diet with multivitamins. This will keep you healthy while you shed fat and pack on muscle!

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

Ross Cowan lives in Boise, Idaho with his wife and his dog Mosey. He spends his free time camping at Bear Lake, hiking sections of the Idaho Centennial Trail, white water rafting down the Middle Fork of the Salmon River and Hell’s Canyon. You can follow Ross on his Twitter @RossCowanWrites.

Phil Heath Opens Up About Battles With Body Dysmorphia, Wants To Help Others: “You Have To Start With Loving Yourself”

By
Greg Patuto
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Phil Heath

Phil Heath wants to help others fighting the same battle he is.

Phil Heath is one of the greatest bodybuilders of all-time. Since retiring from competition, Heath has opened up about his battles with body dysmorphia and wants to to help others through it as well.

Heath totaled seven Olympia titles over the course of his career. In 2020, he stepped on stage for the final time but has been active in the gym ever since. This year, Heath is working to improve his physique further ad this has brought up rumors about returning to competition.

Heath took to Instagram to share a video speaking on his battles with body dysmorphia.

Bodybuilding Return

Phil Heath: “Body Dysmorphia Is Real”

Phil Heath shared that he has been dealing with body dysmorphia for over 20 years now. He explained his routine over the last two years and how he is able to deal with it.

“I have body dysmorphia. That’s right, I have it, I’ve had it for a very long time, well over 20 years. But most importantly over the last two years, how I deal with it.

I get up in the morning and go to the bathroom, and I say, ‘Phil, I love you, I love you for everything that life has thrown at you, and you stood tall and decided you wanted to do better and although that you may have failed sometimes, you won a lot of those battles, a lot of those wars. And that you’re worthy and that you’re strong.”

 

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A post shared by Phil Heath (@philheath)

Phil Heath continued to speak to others that are struggling with the same problem.

I want you guys to all know that you’re strong and you are extremely worthy. But you have to start with loving yourself. You cannot love others the way that you want to if you can’t show love to yourself and show grace to yourself.”

The return of Phil Heath is something that fans have been waiting for since he stepped off the stage in 2020. It is unknown if he will compete in 2023 but Heath continues to build a championship-level physique. This time, he did not speak on his future but his struggles in the past and continues to be a voice for others.

Exploring body dysmorphia, aka Bigorexia, in more detail

Generation Iron did a deep exploration about body dysmorphia in the feature film – Bigorexia. The film chronicled a half-dozen individuals and their battles with body dysmorphia. Some did not believe they had it. Others identified proudly with it. The psychological struggle deeply impacts many athletes and particularly bodybuilders.

The lengths some will go can be very harmful. While others learn to manage it and even use it as a strength to achieve goals. You can watch the trailer for Bigorexia below:

Watch Bigorexia on all major digital platforms today. Visit the official Bigorexia website right here for all viewing options.

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

Mike O’Hearn and Joseph Baena Team Up to Tackle an Insane Shoulder Workout

By
Terry Ramos
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Mike O'Hearn and Joseph Baena shoulder workout
Image via YouTube @MikeOHearnTitan

4x Mr. Natural Universe Mike O’Hearn and Arnold Schwarzenegger’s son, Joseph Baena, destroy a shoulder workout together. 

Having boulder shoulders are critical for a well-developed physique. The bigger and more muscular your shoulders are, the wider your body will look, enhancing your V-taper — which is essential for bodybuilders. In addition, strong shoulders will carry over to the big compound movement barbell bench press and enable you to lift more. 4x Mr. Natural Universe champ Mike O’Hearn teams up with Arnold Scharzenegger’s son, Joseph Baena, to annihilate a massive shoulder workout. 

Mike O’Hearn is a bodybuilder, powerlifter, martial artist, and actor. You may have seen him playing the Titan in the TV series American Gladiator. Mike O’Hearn has made headlines for controversy on whether or not he’s natty. He’s still in competition shape at 53 years of age, so people are wondering how he’s been able to uphold his physique without taking any anabolic steroids. But O’Hearn denies any speculation and has been a self-proclaimed natural bodybuilder his entire life — he’s never failed a drug test during his career as a bodybuilder and powerlifter. 

Full Name: Mike O’Hearn
Weight Height Date Of Birth
245-255 lbs. 6’3” 01/26/1969
Profession Era Nationality
Bodybuilder, Model, Entrepreneur 1990, 2000, 2010 American

Joseph Baena is best known for being the heir of the 7x Mr. Olympia Arnold Schwarzenegger. And he has the passion and genes for bodybuilding. Baena also competed in Dancing with the Stars, leading to a 10-pound weight loss. In addition, Baena works in real estate. Baena trains at the Gold’s gym in Venice Beach, California. 

O’Hearn and Baena trained at that Gold’s Gym and completed a shoulder workout together. 

Mike O’Hearn and Joseph Baena’s Shoulder Workout

 

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A post shared by Mike O’Hearn (@mikeohearn)

Below we’ll dive into the shoulder movements Mike O’Hearn and Joseph Baena completed. 

Seated Dumbbell Overhead Press 

The first exercise on their agenda was seated dumbbell overhead shoulder press. This compound exercise will engage multiple muscles, mainly your anterior and lateral deltoids, but it’ll also target a bit of your triceps. Compared to barbell shoulder press, you won’t be able to use quite as much weight with this movement, but it will work on your stability and coordination more. 

Machine Overhead Press

Next, the pair moved to another compound shoulder movement, machine overhead press. This will engage the same muscles as the seated dumbbell overhead press, except it’ll be safe and easier to control. But it won’t engage your stabilizers or core as much. However, that will force your shoulder neurons to fire more to lift the weight. 

Mike O’Hearn noted that your grip is wider as you begin the movement, but your hands come closer together throughout the lift. And since the handles are in front of you, your anterior deltoids will be activated more. After this exercise, O’Hearn and Baena moved to an isolation movement, machine lateral raises. 

Machine Lateral Raise

Machine lateral raises isolate the medial deltoids. This exercise will round your shoulders out and broaden your physique. They’ll also improve your shoulder mobility and stability. 

Lying Cable Inverted Grip Upright Row

After hitting their medial deltoids, they went to an exercise that engaged more of their rear deltoids, lying cable inverted grip upright row. This exercise also targets a bit of your upper back and trapezius. 

The duo then moved to their final exercise in their shoulder workout. 

Lying Cable Front Raises and Lying Cable Lateral Raises 

O’Hearn and Baena completed a few sets of lying cable front raises and lateral raises to close their workout. O’Hearn guided Baena on this exercise. Lying cable front raises isolate your front delts, and lateral raises engage your medial delt. 

You must have a slight bend in your elbows during these movements to protect your shoulders, but you don’t want your elbow to bend too much, or you won’t target your shoulders as much. The benefit of lying to perform these exercises as opposed to standing is that they’ll force your shoulders to do the bulk of the work instead of relying on your core, stabilizers, and momentum for help. 

Workout

 

View this post on Instagram

 

A post shared by Joseph Baena (@joebaena)

Exercises 
Seated Dumbbell Shoulder Press
Seated Machine Overhead Press
Machine Lateral Raises
Lying Cable Inverted Grip Upright Rows
Lying Cable Front Raises and Lying Cable Lateral Raises 

Mike O’Hearn Discusses the Effects Dancing Had on Joseph Baena’s Physique 

Mike O’Hear observed Joseph Baena’s physique during their workout. In addition, he gave his two cents on how dancing has improved his performance. O’Hearn stated to Baena:

“I’m going to assume this is after one week of dancing. Planted, solid, positioned… All the way through doing the shoulder press. I’ve never seen you look solid from the ground to the head ever than this moment right now. I’ve never seen it. I can see you’re connected.”

Baena responded:

“You use muscles you have never used before. It’s a lot of balance, explosive energy and a lot of core (strength), you know. My calves and hamstrings have never been so sore in my life… It’s just totally different.”

Mike O’Hearn uploaded his and Joseph Baena’s full workout video on YouTube, which you can watch below:

More Bodybuilding Workouts

If you enjoyed walking through Mike O’Hearn’s and Joseph Baena’s shoulder workout, be sure to check out some other bodybuilding workouts — featuring different athletes —- that target other muscle groups:

Final Word 

Mike O’Hearn and Joseph Baena went through a shoulder workout that consisted of a couple of machine and dumbbell compound movements that engage multiple muscles and strengthen the shoulder joint. And it also included a few isolation movements to engage their anterior and lateral deltoids better. 

Mike O’Hearn motivates many bodybuilders and lifters who aspire to build an incredible physique without using drugs. His workout with Joseph Baena shows you the kind of workout it takes to naturally sculpt the type of physique he has. In addition, Joseph Baena proves that dancing can be good for improving your form. 

Follow us on Instagram, Facebook, and Twitter for more bodybuilding workout videos!

The Ultimate Female Shred Stack

By
Dylan Wolf
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The Best Supplements for the Girls to get Shredded

Weight loss is a hard thing; some women struggle with it every day. You’ve probably tried the dieting and the training regimens with the extensive cardio, but it just isn’t enough in your eyes. So, there are supplements on the market to really help you drop the extra weight, and get shredded. However, the supplement market is flooded with underdosed or misinforming products, so finding something that works is hard. However, companies like Inno Supps stand out with their quality products that deliver the results you are looking for. 

Inno Supps has a whole line of supplements to help you with each and every one of your needs, and getting shredded is something their supplements specialize in. They provide the consumer with so many different supplements for shedding fat and getting shredded, and when combined this can be the ultimate Female Shred Stack.

Getting Shredded: An Overview

When we say getting shredded, it does not necessarily mean you are Olympia ready with paper-thin skin and lines everywhere. What we mean is shedding off that unnecessary body fat and bloat, to show case the hard earned muscle. Getting rid of that unwanted weight can do a variety of things for you, and not just on the outside!

Shedding off unwanted weight can help you gain confidence, regulate hormone levels, and improve quality of life overall. As stated above, cardio and dieting are not always going to get you where you want, so supplementation is something to always be open to. 

Supplements provide the body with minerals and nutrients that it would not typically get enough of with just a clean diet. They can aid in the process of losing weight, gaining weight, or really whatever your goals are. However, the supplement market is overcrowded right now, and a lot of things are overpriced for rather low-quality products. Not to mention, a good bit of supplement companies are aimed more at a male audience. You want a company that provides quality products for a fair price, and Inno Supps fits that description perfectly.

Inno Supps has some great supplements for the ladies to get shredded, so let’s dive in.

INNO GLOW

Fat-Burning Multi-Collagen Complex

First on the list is Inno Glow! This thermogenic multi-collagen complex contains patented, clinically studied ingredients to help burn more calories, ignite thermogenesis and even prevent fat gain for enhanced weight loss. It also contains four collagen sources and the collagen-boosting ingredient Astrion™ to reduce the appearance of wrinkles and promote smooth, glowing skin from within. Inno Glow comes in two flavors consisting of watermelon and tropical punch; it also comes unflavored.

Overall, Inno Glow does things like:

  • Amplify fat-burning
  • Enhance calorie burn
  • Reduce appearance of wrinkles by 15%
  • Firm, tighten and hydrate skin

Price: $69.99

INNO SHRED

Inno Supps Thermo Shred Stack

Thermogenic Fat Burner

Next up is Inno Shred, one of our favorites! This potent daytime fat burner helps your body to continuously burn calories even AFTER you exercise. The combined ingredients of 100 mg of Capsimax® and grains of paradise help dramatically speed up the metabolism, reduce cravings and naturally increase BAT to burn stubborn belly fat.

There are four different types of Inno Shred you can choose from: 

Inno Shred is useful for things like:

  • Boosting metabolism
  • Burning stubborn fat
  • Suppressing appetite
  • Enhancing endurance

Price: $69.99

VOLCARN 2000

Inno Supps Thermo Shred Stack
Image via Inno Supps website

Potent Thermogenic Carnitine

This highly efficient thermogenic carnitine provides a metabolism boost while helping your body burn stored fat and convert it into energy. Expect to feel “hot” and burn more fat for up to 3 hours after taking Volcarn 2000. You can get Volcarn 2000 in the following flavors:

  • Sour Kids Candy
  • Pink Starblast
  • Tropical Blast
  • Rainbow Sherbet
  • Lemon Lime
  • Candy Peach Rings

Volcarn is good for things such as:

  • Amplifying energy
  • Potent thermogenic
  • Supporting metabolism 
  • Enhancing endurance

Price: $42.99

NIGHT SHRED

Inno Supps Thermo Shred Stack
Image via Inno Supps website

Nighttime Fat Burner

Night Shred is another one of our favorites from Inno Supps. Night Shred maximizes the quality and quantity of your sleep. With this product, you’ll sleep deeper and better while priming your body to accelerate the fat-burning process. 

Night Shred comes in three different options:

  • Night Shred
  • Night Shred Black
  • Night Shred Black – Melatonin Free

Night Shred Is good for things like:

  • Sleeping deeper and longer
  • Boosting metabolism
  • Enhancing overnight muscle recovery
  • Naturally relieving stress

Price: $64.99

INNO CLEANSE

Inno Supps Thermo Shred Stack
Image via Inno Supps website

Total Body Detox

Inno Cleanse was mandatory to put on this list. This gentle, but powerful, detox works FAST to clean out harmful toxins, trim the waist and leave you feeling lighter and better overall. 

Inno Cleanse does things like:

  • Eases occasional constipation
  • Reduces bloating and water retention
  • Supports weight loss and minimizes cravings
  • Revitalizes energy levels

Price: $49.99

COMPLETE PMS SUPPORT

Image via Inno Supps website

PMS Relief and Hormone Support

This female-focused formula contains ingredients that have been traditionally known to help ease the severity of symptoms that come with your monthly cycle.

  • Ease occasional PMS discomfort
  • Support a healthy menstrual cycle
  • Combat unhealthy cravings
  • Promote balanced mood

Price: $37.99

The Female Shred Stack

While you can purchase all of the products separately, it can be a time-consuming and pricey process. Luckily, Inno Supps also has the option to purchase them all together in the Female Shred Stack. This way, you can try all of the products together, saving yourself time and money. Not to mention, Inno Supps throws in a free shaker bottle with the Female Shred Stack!

The Female Shred Stack gives you the benefits of all the supplements. With the Female Shred Stack, get ready to:

  • Rev up the metabolism 24/7
  • Beat bloating and flush out waste
  • Experience deep, thermogenic sleep
  • Curb cravings and ease PMS symptoms
  • Reduce appearance of wrinkles
  • Grow longer, stronger hair and nails

You can purchase the stack for 1 month, or 3 months.

1-Month Price: $169.99

3-Month Price: $479.88

Inno Supps also offers a “Subscribe and Save” option where you can subscribe to a delivery every 30 days or 90 days, and save 20% on your purchase.

Female Shred Stack Wrap Up

Overall, shedding that unwanted body fat and bloat can be extremely difficult for some. Despite vigorous training, cardio regimens and strict diets, it can still be hard! Supplementation is something that can aid in really putting the icing on the cake. With so many bogus supplements on the market, Inno Supps stands out. 

Inno Supps has a variety of great products to assist in losing weight. Things like Inno Shred, Inno Glow, Volcarn 2000, Night Shred,Inno Cleanse, and Complete PMS Support can be extremely beneficial to ladies looking to lose weight. Choosing which ones to use can be pricey and difficult. Lucky for you, they sell them all as a Female Shred Stack so you get them all in one shot.

Will you be trying the Female Shred Stack?

An Inside Look Into The Most Rigged Competition In Bodybuilding History | U-Natty States Of America

By
Jacob Ladon
-

Natural bodybuilder Brandon Lirio was at the most rigged bodybuilding competition of all time… and wants to share the shocking experience.

With any professional sport, fans may sometimes wonder with the results of the event were rigged. Some may blame biased refs in football or basketball – or that judges fudge scores towards a biased athlete for first place. More often than not, these events are not rigged. The rumors are just expressed frustration from passionate fans of a team or athlete. But sometimes, cheating does happen. In this particular instance within the bodybuilding world – the cheating was shockingly heavy-handed. In our latest episode of the U-Natty States Of America podcast, Brandon Lirio details the story behind the most rigged competition in bodybuilding history.

In recent years, there have been some accusations of cheating promoters at bodybuilding events. These often involve discrepancies with the weigh-ins for divisions such as Men’s 212 or Classic Physique. But the story that Brandon Lirio shares in this week’s podcast episode takes the term “rigged” to a whole new level. It was so shockingly mishandled – that the record of this event has nearly be scrubbed completely from the internet. Luckily for us, Brandon Lirio was at the event to tell us his first-hand account.

Brandon Lirio doesn’t mention the federation or competition by name. Though he does mention that it was a drug-tested competition. It was an international show. And it was an event that started on the wrong foot before any athlete even stepped on stage. Let’s jump into it.

The story behind the most rigged bodybuilding competition of all time

Brandon Lirio found himself abroad just two days before an upcoming bodybuilding competition. At this point in time, it was a typical competition week. But the first red flag appeared when all athletes received an email, just 48 hours before the show, that the venue location had been changed. It was in the same country – but now located 40 minutes out from where the original location was planned.

This last minute change caused much distress for athletes who already had accommodations. It was the first of many red flags including registration start dates being delayed multiple times – and an announcement that the promoter of the show had decided to compete in it himself. It was clear that this event was disorganized in a major way. But most athletes trudged through it in order to do what they love – compete.

Fast forward to the stage show. Brandon Lirio and his fellow athletes seemed to notice off placings in the early competing divisions. But since they were not judges, they assumed that it was a slight difference of perspective. People often disagree with judges after all. However, as the divisions continued, there was one competition result that was so completely wrong that it derailed the rest of the night.

A young and underdeveloped man (who Brandon Lirio claimed looked like a Men’s Physique competitor in stature but was in an open division) somehow earned first place over a much more accomplished bodybuilder. The result was so obviously wrong that the head judge stood up, grabbed a microphone, and personally asked each judge to name their first place pick.

None of them said the winner’s name.

Result recounts, steroid accusations, and first fights

At this point, the head judge demands a recount of all results announced thus far. This causes a stir. The athletes who had already won were worried and defensive of their titles. The coaches and judges were angry wondering how many wrong placings were called.

As the recount moves ahead, it becomes clear that many of the results were completely incorrect. This causes further aggression and sets the mood of the night into a toxic atmosphere.

As the tension grows, suddenly a federation aid appears on stage. He’s astonishingly angry and starts to yell – claiming that many of the athletes who competed were cheating by using steroids. He demanded that they should not be allowed to win and that an investigation be held. The man is escorted off stage (as he had no proof of his accusations – and the show was drug tested). But at this point, the damage was already done.

Coaches start blaming other coaches and athletes of using steroids. The arguments turn into shoving matches and physical altercations follow. Suddenly, it was clear that some athletes or coaches were simply stealing the trophies from their display table – likely in effort to cement their announced placings. The event had descended into complete chaos.

At this point, Brandon Lirio notices that the owner of the venue is speaking to the promoter. The venue owner makes it clear that he has called the cops and that everyone needed to vacate the venue. If they didn’t by the time the police arrived – they would have to deal with the law.

It was at this moment that Brandon Liro and his family and friends decided to leave. They had enough fun for the day. Lirio’s last image of the event was looking out the car window as they pulled away. The police were just arriving and the flashing lights were the last memory he had of this chaotic event.

Wrap Up

This entire story is told according to Brandon Lirio and there is very little evidence archived online to back up his claims. So why share this story now? Lirio hopes that he can inspire athletes to understand their value. That athletes should demand that their federation ensure regulations are in place so that every competition runs the same with the same standards.

Regardless of the league or federation – the people most hurt by a rigged show are the athletes themselves. It not only cheats people out of their hard earned victory, it can also discourage others from finding joy in the sport of bodybuilding entirely.

You can watch Brandon Lirio tell the entire story in great detail by watching the latest episode of U-Natty States Of America above. Make sure to check back every Wednesday for new episodes only on the Generation Iron Fitness Network or wherever podcasts are downloaded.

Clay Cooper Crushes Active Recovery Deadlifts On A Frozen Utah Lake

By
Greg Patuto
-
Frozen Lake

Clay Cooper is not shy about performing lifts on crazy surfaces.

Clay Cooper takes lifting and training to a new level. He continues his journey around the world searching for insane terrains and surfaces to perform lifts. In a recent video, Cooper shows off 225-pound deadlifts on a frozen lake in Utah.

Cooper uses his super-human strength to complete big lifts no matter where he is. During this video, Cooper is seen using an overhand grip in a conventional stance. He did not use any other equipment during the lift. With difficult footing on ice and the potential of ice breaking due to massive weight, Cooper remained locked in and pumped out reps.

Cooper confirmed his location in the comments section of the video, which has a camera flying around his perimeter to get all angles.

Deadlifts

Clay Cooper Takes Active Recovery To New Heights

Before venturing off into the middle of the frozen lake, Clay Cooper made sure to take all safety measures.

“Active recovery on the lake. A couple of notes here, the weight is lighter. for obvious reasons, and I slowed down the eccentric movement. Incorporating light sets in my program helps me target different areas I want to improve, allows for needed muscle recovery, and in this instance, ensured that I stayed on the ice and not in the lake.”

 

View this post on Instagram

 

A post shared by Clay Cooper (@discoverydeadlift)

In the Instagram caption, Cooper continues to ensure that the lake was shallow. If he were to crack ice, he would be able to stand in the water below. There would be no other risk other than the water being freezing cold.

This lift fits into Clay Cooper’s ventures of completing deadlifts at places like cliffs, lakes, and in the middle of the woods. When it comes to training, it can be done anywhere and Cooper makes that statement true in a big way.

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