Chris Bumstead does intense leg workout while he heals from bicep injury.
Chris Bumstead recently returned to heavy training in the gym with an intense leg workout. The reigning Classic Physique Olympia champion hasnāt been hitting the gym consistently since his recent 2023 victory as he recovers from a bicep tear.
Suffering an injury, as a pro athlete, can be a tough pill to swallow. Bumstead has dedicated a good amount of time to stem cell treatment and recovery time.Ā For a defending champion, it can be even more worrisome as their competition continuously closes the gap while theyāre on the mend. And luckily if you compete only once a year, it does give you a bit of breathing room. With that said, in order to earn such a lofty position, one must be the very best at what they do. This is the position that four-time Classic Physique Olympia champion, Chris Bumstead find himself in.
While he may have been on the shelf, due to a bicep injury, Chris Bumstead is now on the road to recovery and is ready to get back to work. After an inconsistent training schedule for the past few weeks, Bumstead is back in the gym and ready to push is physique once again. As the reigning, Classic Physique, Olympia Champion, Bumstead has only one competition he needs to focus his mind on.
If one body part is giving you trouble, then itās best to put all your focus and attention on building up the rest of your physique. Itās clear that Chris Bumstead agrees with this notion.
Has he continues to recover from his bicep injury, Chris Bumstead is choosing to work his lower half instead.
āIāve done legs like once a week-ishā¦ Not working hard,ā said Chris Bumstead. āSo Iām letting my body recover right now. But the Olympia is in nine months.ā
But while he has plenty of time to recover before the 2023 Olympia, Chris Bumstead is choosing to get back to some intense training and build up his wheels.
While Ramon Rocha Queiroz and Urs Kalecinski are nipping at his heels, Chris Bumstead still has a firm grip on the top spot in the Classic Physique division.
How long do you think Chris Bumstead will reign as Classic Physique Olympia champion?
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.
Victor and the GI team break down the natural status of The Rock, Zack Efron, Jeff Seid, Simeon Panda, and more.
The natty or not debate has been discussed for as long as bodybuilding culture hit the mainstream. But with the recent revelations of Liver King’s steroid scandal, many bodybuilder and celebrity names have resurfaced questioning their natural status. That’s why for this week’s Generation Iron Podcast episode we decided to play a fun game guessing if a physique is natural or enhanced with steroids.Victor Martinez and the GI crew look over a list of names alongside physique photos for both celebrities and pro bodybuilders. Who is natty and who’s not? Let’s try to find out!
Before jumping into a breakdown of some of the natty or not highlights – we want to make it clear that these statements are all speculation. Unless a specific person undergoes rigorous and consistent drug tests, it’s impossible to truly prove who is using steroids. Victor Martinez is a pro bodybuilder who has used steroids throughout his career – and has known many pro bodybuilders who also use it. With that in mind, he uses his past experiences and gut instincts to evaluate the photos and give his best guess.
The comments made in this video are not accusations or value judgements on the individuals mentioned. Instead, it’s an entertaining way to explore the complicated reality of steroid use in not just bodybuilding but all pro sports and even in cultures beyond athleticism. Let’s jump into it.
Natty or Not Celebrities: The Rock, Zack Efron, and Hugh Jackman
The 1980s was a massive time for bodybuilding physiques in action cinema. This was largely due to the rise of Arnold Schwarzenegger alongside many other action stars who became known for their incredible mass monster physiques. Today, we don’t have that same level of mass monster size – but the super hero era of action films has produced many new stars with sculpted physiques.
Most notable as of late are Dwayne The Rock Johnson, Zac Efron, and Hugh Jackman. All three have been in the news recently for their powerful physiques. The Rock recently starred in Black Adam, Hugh Jackman is returning to his role as Wolverine, and Efron has significantly bulked up his physique for an upcoming wrestling movie role.
Victor Martinez believes in all three cases, these actors must have used steroids at some point. The harsh deadlines and significant altered transformations these actors go through for a role are near impossible to accomplish naturally. Zack Efron, in particular, has gotten so massive so fast that it seems unlikely he wasn’t aided with PEDs.
The GI team all agree – and while there is no proving it – there is no obvious signs or evidence that would indicate a clear signal natural means accomplished these super-hero physiques.
Are the most popular natural athletes actually using steroids?
Beyond the celebrity mentions, Victor Martinez and the GI crew also look at a wide variety of bodybuilder physiques from different divisions. In most cases, these athletes have claimed to be all-natural. Are there any holes in their claims?
The most notable names brought up are Jeff Seid, Chef Rush, and the extremely young bodybuilder Tristyn Lee – who built up quite a reputation due to his shredded body during his teenage years.
This is where things get a bit more dicey. Victor Martinez believes that the general public are far too quick to claim an athlete is enhanced. For Jeff Seid, Martinez is split 50/50. When discussing smaller sized divisions – you do not have the 300 lb mass monster size to make things so obvious. Seid very well could be using steroids but it’s also believable that he’s obtained his physique naturally.
Same can be said for Chef Rush, the team becomes split here on this call. Victor Martinez thinks that with his military background, his dedication to 1,000 pushups a day, and blessed genetics – that his massive arms can be all natural. Ehsan disagrees – thinking that the massive size is just too unrealistic for an all natural individual.
When it comes to the teenage bodybuilder phenom Tristyn Lee, things get more heated. Half of the team believe that he is so young that it’s possible he is natural. That very same logic is used by Victor Martinez and Ehsan as proof that he must be using some form of PEDs. They just don’t believe a kid that young can get that shredded.
This brings up the topic of steroid use in teenagers. Vlad is surprised to learn how allegedly common it is today vs previous decades. Ehsan and Victor explain that the media and also the internet has completely changed the perceptions of steroid use for teens. Access is easier via the web and social media. Victor himself admits that many teenagers have asked about if it’s smart for them to start steroids young. It may not be an epidemic – but it’s a reality in today’s world.
Wrap Up
The goal of the natty or not game is just that – an entertaining way to talk about some of the most notable physiques in bodybuilding and beyond. The speculation around an individual’s natural status can never yield actual truths. Though in some cases, such as Liver King, the constant denial of steroid use can lead to some dark secrets being leaked.
If nothing leaks and no proof can be procured for a person’s entire lifetime – then there is no fundamental truth behind the speculation of PED use and abuse. But it is a game we all play – and one that helps both bust and prove certain myths about these powerful substances.
You can watch the full episode of the Generation Iron Podcast above. And don’t forget to check back every Tuesday for new episodes on the Generation Iron Fitness Network or wherever podcasts are downloaded.
Big Ramy has been dealing with nerve damage and has been attempting to fix the problem.
Big RamyĀ will be a topic of discussion over the next two months until he takes the stage at the Arnold Classic. After falling down the scorecard during at the 2022 Olympia, there were questions about the package that he brought to the biggest show. Now, he is preparing to rebound and is using stem cell treatment for damaged nerves he has been dealing with.
Ramy was crowned champion at the Olympia in 2020 and 2021. After being considered unbeatable this year, he fell to fifth. It was recently announce that Ramy would compete at the Olympia despite being qualified for the 2023 Olympia by finishing in the top five.
There are some improvements that need to be made for Ramy and that is what he plans to do over the next two months.
Big Ramy Receives Stem Cell Treatment
The conditioning of lower backsĀ has become a major issue that some of the old-school bodybuilders are highlighting. For Big Ramy, this could be a reason for the treatment he is receiving. In a recent Instagram story, Ramy reposted a picture from Dr. Akhan sharing the work he is getting done.
“When your body can’t regenerate and recover, intravenous stem cells can help improve your bodies ability to adapt and grow!”
Ramy is not the first to implement this kind of treatment and will certainly not be the last. Stem cell therapy can repair damaged cells and reduce inflammation. In 2021, Chris Bumstead shared that he was using mesenchymal stem cell therapy to help with different aspects such as bones and ligament tears.
There will be plenty of eyes on Big Ramy during the Arnold Classic, seeing if he can make the necessary improvements needed to get back to the top of the sport. Nick Walker and Andrew Jacked will provide some great competition. According to his coach Chad Nicholls, Ramy will be ready.
“We don’t TALK – we WORK and it’s time for @big_ramy and me togo back to WORK – see you in Columbus and you already know it’s gonna be cold”
What is Stem Cell Treatment for?
You may be wondering what exactly stem cell treatments are for. Well, as your body ages, muscle mass declines, and stem cell treatments can come into play.
Stem cells are the bodyās raw materials that have the ability to develop into many different cell types. These can range from from muscle cells to our body cells and organs. The most important use of stem cells has actually been found to be tissue regeneration. This is where stem cell therapy comes into play, especially for recovery of lifters.
Muscle stem cells are found in skeletal muscle cells. They can self-renew and have the ability to generate the rise of muscle cells, which can help regenerate damaged muscle tissue very effectively. Regenerating that tissue can lead to enhanced muscle growth, as every lifter knows that the most important part of the growing process is the recovery, and your muscles are repairing like never before with treatments like this.
So, stem cell therapy enhances the repair process of injured and damaged tissue, such as tendon, ligaments and muscle. In Big Ramy’s case, he is utilizing the treatments for a nerve issue. While stem cell therapy, also known as regenerative medicine, can be very beneficial for recovery and repair, especially in scenario’s like Big Ramy’s, it certainly has its risks and can be expensive. However, there are natural alternatives.
MuscleMeds Stemtropin is the first natural dietary supplement that increases stem cell and GH production. A 72% increase in GH and a 20% increase in stem cells is a pretty drastic increase, so it should provide you with all the benefits GH and stem cells offer, including increased strength and muscle growth, muscle regeneration, and fighting age-related diseases.
As stated above, while stem cell therapy is very beneficial, it is certainly expensive and comes with its risks. However, MuscleMeds has released a natural dietary stem cell supplement that provides the same benefits, and that is Stemtropin.
Stemtropin is the first natural nutritional supplement to increase the production of stem cells, as well as human growth hormone (HGH). Stemtropin contains the natural herb buckthorn, Safled Musli, the tropical legume Mucuna pruriens, andĀ melatonin.
Stemtrompin uses groundbreaking research on stem cellsā ability for muscle growth andĀ muscle regeneration. Stemtropin has shown a 20% increase in your bodyās production of stem cells. As stated before, stem cell treatments are costly and can be risky, This is why Stemtropin could be a better option, it is the first natural dietary supplement to provide the same benefits as stem cell treatments.
This supplementās effects amplify when you combine it withĀ resistance training. The ingredients combined with taking this product before a workout has the power to increase HGH by 72%. The increase in stem cell production and GH can combat age-related muscle loss, known as sarcopenia. Stemtropin is an effective supplement for athletes looking to build muscle, boost athletic performance, and recover from injury.
Wrap up
Stem cells are quite the fascinating topic. They have a variety of uses, especially for recovery of damaged tissue. Big Ramy’s case is a good example of something to turn to stem cell therapy for, but treatments like that are not for everyone. Luckily, MuscleMeds’ Stemtropin is on the market.
Phil Heath shows improved ab midsection in recent cold plunge video.
Seven-time Mr. Olympia, Phil Heath recently showcased a downsize midsection during a cold plunge. Many of speculated that Heath would make his return to action at some point in the near future.
You can never count Phil Heath out. Right when you believe that the veteran bodybuilder and multiple time Olympia champion would hang it up, Heath showcases that he has plenty left in the tank. Recent posts of Heath on social media show that the bodybuilder is in top form and is even looking incredibly massive. His training collaboration with Regan Grimes showed that Heath hasnāt lost a step.
In his most recent post to Instagram, Phil Heath underwent a cold plunge. He went on to speak about the many benefits of undergoing a cold plunge for an athlete. Namely the recovery and repair of muscle tissue is sure to an ties any bodybuilder looking to pack on mass. Recovery is a massive part of building quality muscle, and the bodybuilding veteran understands as well.
But while the cold plunge itself has garnered reactions from the bodybuilding community, itās the ab midsection of Phil Heath that has become the main topic of conversation. In the past, he has had some trouble with his midsection. But after his hernia surgery, Heath is showing much improvement in the area.
Ā My new morning routine is getting into this 39 degree @coldplungešŖš½
I have been doing morning cold showers for 2 years now but it wasnāt enough. I canāt lie, I was a little nervous about getting into this thing LOL I knew all my aches and pains would expose themselves but DAMN it truly feels amazing! Itās important to focus on your breathing and know that the ache of the cold doesnāt last long. Once youāre 1-2 minutes in you start to feel incredible. I recommend that everyone get into cold water as soon as they rise!
The benefits- Increased immune response, reduction of free radicals, faster muscle recovery and repair, better sleep, Improves the bodyās antioxidant capacity and increases white blood count plus it increases mood, regulates blood sugar and aids in fat burningšš½
EVERY DAMN DAY we must do things that challenge us. Those who run from fear also run from their destiny!
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.
Arnold Schwarzenegger will work on publishing his second book.
Arnold SchwarzeneggerĀ will have a chance to work on the second book of his career. Ā A source close to Page Six revealed that the legendary bodybuilder has landed a new deal with Penguin Press.
Schwarzenegger built a career on stage that dubbed him the greatest bodybuilders of all-time. Despite his illustrious career, this book will be in the motivational category. Schwarzenegger and his publishing company will now search for a co-writer for the upcoming book. There have been rumors of who this will be but nothing has been set in stone just yet.
Schwarzenegger is a seven-time Olympia champion and three-time Mr. Universe who was a prominent voice in the film Generation Iron. He enjoyed great success on stage but has also spent time on the big screen and in office as the Governor of California. He has also added writing to his ledger over the years.
Arnold Schwarzenegger To Add Another Chapter To His Writing Career
Arnold Schwarzenegger has enjoyed writing and has taken on many different forms over the years. In 2012, he wrote a memoir entitled “Total Recall: My Unbelievably True Life Story.”
Aside from his memoir, Schwarzenegger has created many bodybuilding guides sharing his wisdom and expertise in this area. Also, he has started a successful newsletter that comes out with new editions frequently. This new book will be in the motivational sense and that was the theme of a recent newsletter.
With the calendar turning to 2023, Arnold Schwarzenegger gave some advice about how to attack the new year and make it all you can.
“Lose the negativity (unless you are one of the small percentage where negativity actually fuels you.)ā He also wrote of any big plans, ādonāt set out to finish these things this year.”
Close grip lat pulldown is a great back workout and here is a closer look at the exercise!
Close Grip Lat PulldownĀ is a variation of the lat pull down. In this exercise, you target your back differently compared to the traditional variation by keeping your hands and arms close together. Although the close grip lat pulldown primarily works your lats, you will experience a decent amount of bicep and middle back activation.
But why do we need close grip lat pulldown when we already have the orthodox exercise, you ask?
Since your back is the second largest muscle group (after your legs), you need to perform a plethora of exercises and variations to train it optimally and ensure overall development. So, do not be afraid of experimenting with several different hand positions and angles to maximize your back gains.
Due to its versatility, the close grip lat pulldown can be incorporated in your back, upper body, pull, and full-body workouts.
Since the lat pulldown is a compound movement, it works multiple muscles, including:
Lats:Ā No points for guessing here. As the name suggests, latissimus dorsi (lats) are the primary target muscles of the close grip lat pulldown.Ā
Biceps:Ā Although the lat pulldown is primarily for your back, secondary muscle recruitment, especially the biceps, is unavoidable.Ā
Shoulders:Ā If you follow the correct form (discussed below), you will experience shoulder recruitment at the top and bottom of the movement.
Upper Back:Ā While the close grip lat pulldown is essentially for your lats (flat muscle covering the width of your middle and lower back), you cannot factor out upper back stimulation.Ā Ā
Abs:Ā People who think there is no core engagement during the lat pulldown have never gone heavy on the exercise.Ā
The close grip lat pulldown is an incredibly effective exercise for:
1. Building Bigger and Stronger Lats
Compared to the traditional lat pulldown, the close-grip version offers an increased range of motion as your elbows are relatively closer to your body throughout the exercise. Holding the bar with a close grip allows you to pull the bar slightly further than you could while holding the bar with a wider grip.Ā
The increased range of motion maximizes your lat contraction at the bottom of each rep resulting in a higher degree of muscle tissue recruitment and stimulation. The additional workload helps build wider, bigger, and stronger lats.Ā
Our current lifestyle, especially with the onset of WFH, has us bent over our computer screens or phones for the majority of the day. This posture causes underuse of your lats and other muscles resulting in slouching, pain, and tension in your shoulders and back.Ā
Close grip lat pulldown helps strengthen your posterior chain and reduces the chances of developing a hunch. The exercise can also help treat your pre-existing slouching posture.
Well-developed lats help carve the much sought-after V-taper. A solid V-taper amplifies the illusion of a small waist and broad shoulders, making you look bigger and stronger than you actually are IRL.Ā
The lat pulldown is an easy exercise to perform. It is, for a reason, one of the first exercises a newbie learns to do when he joins a gym. The lat pulldown is a godsend for individuals who lack the upper body strength to do a pull-up.Ā
How To Perform Close Grip Lat Pulldown
Step by step instructions of how to perform a close grip lat pulldown:
Attach a wide grip handle to the lat pulldown machine.
Adjust the thigh pad so that your legs fit snuggly under the cushion.
Grab the handle at slightly narrower than shoulder-width with a pronated (overhand) gripĀ
Get into the starting position by unracking the weight and locking your legs under the thigh pad.
Start the movement by depressing your shoulder blades and flexing your elbows while extending the shoulders. Keep your chest raised and your back arched throughout the movement.Ā
Pull the handle toward your body until your elbows are in line with your torso.
Bring the attachment as close to your upper chest as possible.
Pause and contract your lats at the bottom of the movement.
Return to the starting position with a slow and controlled motion.
Repeat for recommended reps.
Common Mistakes
Although the close grip lat pulldown is a fairly simple exercise, most lifters make the following mistakes:
1. Using Momentum
Many lifters make the mistake (read: sin) of utilizing momentum to lift the weight. If you look like a pendulum while performing the exercise, you are doing it wrong.
If you cannot move the weight without leaning back more than 20-degrees, you should drop the weight (and your ego). Swinging back and forth takes off the tension from the primary muscle (lats) and puts it on the helping muscles.Ā
Also, when you are using more weight than you can handle, you will not be able to pause and contract your lats at the bottom of the movement, leaving gains on the table in the process.Ā
This mistake is mostly made by people who use relatively easy weight.Ā
It is the mirror opposite of the first mistake mentioned above. Overdoing the range of motion takes away the tension from the target muscles and puts it on your joints.
As mentioned above, you should not be going below your upper chest level while performing the close grip lat pulldown. If the weight feels too easy, contact your lats for longer at the bottom of the movement, instead of overdoing the ROM.Ā
3. Using Your Arms
We understand that it is virtually impossible to eliminate your arms from the exercise, but you need to have aĀ strong mind-muscle connectionĀ so that your back gets the most work done.Ā Ā
If you feel your biceps are taking over the exercise and your back is underactive, you should consider using a false grip. In a false grip, you do not wrap your thumbs around the bar. It is also called a monkey grip.
Pro tip:Ā Focus on pulling the bar towards your body using your elbows. Leading with your bis will leave you with nothing more than a bicep pump.
Many lifters tend to round their backs as they bring the bar down. Hunching over the bar elevates the tension off your back and puts it on your shoulders.Ā
While performing the close grip lat pulldown, ensure that your lower body is locked under the knee pads.Ā
Pro tip:Ā Do not place your feet flat on the floor. Keeping your heels raised ensures a better fit under the thigh pads.Ā
Variations
“I know more exercise variations than I will ever need.” – No one ever
Utilizing exercise variations can help target your muscles differently and induce growth by shocking your CNS.Ā
Here are some of the most effective close grip lat pulldown variations:
In this variation, you will be grabbing the bar with a supinated (palms facing you) instead of a pronated grip. The underhand close grip lat pulldown is great for targeting your lower lats.Ā
Note:Ā You might experience a higher degree of bicep recruitment in this variation.Ā
Steps:
Sit facing a lat pulldown machine and grab the bar with an underhand grip.
Pull the bar towards your upper chest while leading through your elbows.
Keep your elbows as close to your body as possible while pulling the bar down.
Pause and squeeze the life out of your lats at the bottom of the movement.
Slowly return to the starting position and repeat for recommended reps.
The V-bar pull-down is commonly mistaken for the close grip lat pulldown. The neutral hand placement in this variation can aid in alleviating stress placed on your shoulders during the vertical pulling movement pattern.
Holding the bar with a hammer grip is an excellent option to improve the center of your back while still targeting your lats.
The V-handlebar lat pulldown variation brings your hands closer to each other and, hence, allows a larger range of motion and better contraction at the bottom of the movement.
Note:Ā While performing this variation, you will have to lean back slightly more than normal to allow for a full range of motion.Ā
Steps:
Attach a V-bar to the lat pulldown pulley.
Grab the handle with a neutral (palms facing each other) grip.
While keeping your chest raised and back arched, pull the bar down until it is a few inches away from your upper chest.
Pause and contract at the bottom.
Return to the starting position slowly and repeat for reps.
Behind the neck variation of the lat pulldown is slightly harder to execute as compared to the traditional version, especially for people with a limited range of motion in their shoulders and rotator cuffs.Ā
Most lifters who incorporate behind-the-neck lat pulldown in their back training routines report a better range of motion in their lats and a deeper contraction in their lats and middle back at the bottom of the movement.
Caution:Ā The risk of injury is higher with behind-the-neck lat pulldowns. If you are a beginner, consider starting with a lighter weight and a higher number of reps.Ā
Steps:
Attach a wide bar to the lat pulldown machine.
Sit with your back towards the lat pulldown machine and your lower back supported against the thigh pad.
Grab the bar with a wider than shoulder-width pronated grip.Ā
Pull down the bar using your elbows until it nearly touches the back of your neck.Ā
Pause and contract at the bottom.Ā
Slowly return to the starting position and repeat for reps.
Tips:
Keep your head pointed forward slightly throughout the exercise.Ā
Do not use momentum and bring the bar down too fast as it can lead to an injury.Ā
Reach up and grasp the handle with a neutral grip (palm facing in).
Keep your chest raised and your back arched throughout the movement.
With your working arm fully extended, lean back 10ā15 degrees.Ā
Squeeze your shoulder blades together, take a deep breath and pull the handle to your upper chest, focusing on the lats and pulling your elbow back and down.
Pause and contract at the bottom.
Slowly return to the starting position and repeat for reps.
It does not matter who you are, what you do, or where you live, pull-ups should be a part of your training routine. No exercise comes close to helping you build a V-taper as the pull-up.Ā
Steps:
Start with your hands on the bar approximately shoulder-width apart with your palms facing forward.Ā Ā
With arms extended above you, stick your chest out and curve your back slightly.Ā
While breathing out, pull yourself up towards the bar using your back until the bar is at chest level.Ā Ā
Slowly lower yourself to the starting position.Ā
Repeat for recommended repetitions.
Tip:Ā If you are a beginner and cannot complete a bodyweight pull-up, you could use an assisted pull-up machine, a spotter, or a resistance band.Ā
When it comes to building a solid back, most lifters limit themselves to rows and deadlifts. The close grip lat pulldown is a great exercise to amp up your back and should be a part of your exercise arsenal.Ā
At the same time, do not get stuck with a single exercise. Maximize your results and build a venomous cobra back by alternating between the variations mentioned in the article.Ā
Which is your favorite back exercise? Let us know in the comments below. Also, be sure to follow Generation Iron on Facebook and Twitter.
Jonathan Majors was fully dedicated in his diet and in the gym.
Jonathan Majors was tasked with playing a bodybuilder inĀ Magazine DreamsĀ and his dedication to the role was shown by his physique. In a recent interview withĀ Variety,Ā Majors revealed that he had to eat 6,100 calories a day for four months in order to put on enough size and bulk to play the role.
Majors took on the role of Killian Maddox. He also will have a part inĀ Creed IIIĀ so his physique transformation came at a good time. During his interview, Majors revealed that he trained twice a day for two hours and his diet plan consisted of six meals.
āIām playing Killian Maddox. Playing him you donāt fuck around. What ended up happening is I would train two hours, two times a day for the movie and a third time after wrap. Meanwhile, you eat six times a day. Lots of chicken. Lots of elk. Thatās just for me. I like it.ā
Jonathan Majors Worked Out Multiple Times A Day
Jonathan Majors stands at 6-foot-2 and weights 202 pounds. This was the diet and workout plan necessary for him to put on the necessary size for the role.
āIām 6 feet tall. Iām 202 pounds. In order to sustain that and to grow that you have to eat as much protein that you weigh. I ate 6,100 calories a day for about four months. That included the pre-work and the post-work of āCreed III.’ā
Jonathan Majors grew up as an athlete so he is no stranger to the gym. His most recent roles have required a different level of dedication but this is something that he was comfortable doing.
Moving forward, Majors admitted that he cut back his workout to once a day rather than running three-a-days.
āI played football in Texas. I got an appetite. I really like being physical. I like hiking and running. Iāve got dogs. Iām only 33ā¦ I got to do something to stay with it. I donāt work out three times a day anymore. Just once a day.ā
If youāre like a lot of men, you might be overtraining the muscles that āshowā the most or be focusing the most on the exercises that give you the most respect in the gym, aka bench press and curls. While a strong and broad chest and perfectly peaked biceps are definitely worth achieving, you donāt want to place more attention on the anterior side of your body than your back. This can lead to a weaker developed physique and an increased risk of injury. A strong, ripped back is something that goes a lot further than just your appearance.
Building a strong, broad back goes far beyond simply improving your aesthetics. Keep reading to find out how to get a ripped back and why it is more important than you may think.Ā
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There are more reasons to building a strong and ripped back than you may think. It is not all about looks, but also about functionality. Your back has a lot to do with your everyday activities, so sit back, drink your pre workout or BCAAs, and let’s dive in.
Aides in Daily Tasks
Your back muscles are important for not only improving your physique but also in a lot of daily tasks. Your lower back aids in lifting, carrying, and supporting your upright posture, and your upper back is responsible for supporting your shoulder girdle, head, and neck.Ā
After your legs, your back contains the largest muscles in the body, so training these muscles expend a lot of energy and will improve your body composition.Ā Ā
Having a broad, ripped back will not only make it look good and strong, but youāll make your physique look better. Thatās because a broad back will make your shoulders appear wider and give you a V-shaped look, which is a sign of physical attractiveness in males (1).
Correct Your Posture
Although itās impossible to grow taller, working your back muscles will fix your posture, making you stand taller.Ā
And I know a lot of men out there want to build the strongest and biggest chest possible, but youāre costing yourself muscle if you only focus on your chest. The stronger your back muscles are, the more weight youāll be able to do on chest exercises. They help stabilize your shoulder joints, which will allow you to lift more.Ā
Prevent Muscular Imbalances
Furthermore, since many men focus too much attention on their chest muscles, this often leads to muscular imbalances. If youāre working your push muscles a lot more than your pull muscles, your much more likely to injure yourself. If you have a desk job and sit behind a computer for most of your day, itās actually recommended that you focus a little more on pull movements than push movements. This will help keep your shoulders from protracting forward and other muscular imbalances.Ā
In fact, a 2019 study of employees found that at least 75 percent of call center workers were in back pain (2).Ā
Lower back pain is common, especially as we get older so itās important to strengthen your lower back muscles (3).Ā
Plus, many sports such as rock climbing, swimming, and boxing, rely heavily on the development of your back muscles.Ā
As an added bonus, youāll develop bigger and toned arms by training your back. Thatās because you work your biceps as a secondary muscle on many back movements. A lot of people loop back and biceps together during their workout split for this reason.
Back Muscles, Exercises, Reps, and SetsĀ
So what muscles make up the back? What exercises should you do to have a ripped back? Reps? Sets? Let’s take a look at what goes into crafting a perfectly ripped back.
Back Muscles
The back is composed of a few key muscles:Ā
Latissmus Dorsi – (responsible for the v-shape) – the outer back muscle that forms the āwingā shape
Rhomboids – located in the midsection of your upper back and used to pull your shoulder blades together
Trapezius – large triangular muscles extending over the back of your neck
Erector Spinae – runs vertically along your spinal vertebrae and straightens the back and provides side-to-side rotationĀ
Therefore, youāll want to focus on exercises that target all of these muscles when trying to build a ripped back.Ā
Exercises
Weighted Pull UpsĀ
Weighted calisthenics is a measure of oneās true relative strength. When youāre doing pull-ups, you have to lift up deadweight fighting against gravity ā itās very taxing, to say the least. Now, imagine throwing weight on top of your bodyweight. This will build you the strong and chiseled back you want.Ā
Barbell Bent-over Row
This is a classic compound movement thatās a cornerstone in back workouts for a reason. Youāll load a barbell full of weight, which will allow you to use heavier weights to build strong, ripped back muscles.
Lat PulldownĀ
The name speaks for itself, but the lat pulldown is designed to specifically target your latissimus dorsi. Youāll do this exercise on a cable machine, and it allows you to overload your lats without tiring out your arms.Ā
Dumbbell Single-arm Row
Another classic exercise, and all you need are some dumbbells. The dumbbell row is designed to isolate your lat muscles to give them more volume. Theyāll also improve your core stability.Ā
Dumbbell PulloverĀ
The dumbbell pullover is a good exercise that not only targets your back but also hits your chest and triceps. Sports physiologists and researchers have also noted its effectiveness in good posture (4). You might recognize this movement from Arnold Schwarzenegger, as it was one of his staple bodybuilding movements.Ā
Reps and Sets
To build a ripped back, youāll want to make sure youāre doing the right volume for adequate muscle growth. Certain movements are better with lower reps and more weight, while others are better with a little lighter weight and a few more reps.Ā
For example, with weighted calisthenics ā e.g. weighted pull ups. ā I recommend heavier weights and sticking in a lower rep range. A big compound movement such as barbell bent-over row is another exercise I recommend that you keep the weight heavy and reps low. Thatās because these movements are built for strength, and your lats will pop if you overload them with enough weight on the right movements.Ā
On exercises such as dumbbell single arm row and dumbbell pullover, you can lower the weight a little bit and increase the reps slightly. The biomechanical makeup of these movements isnāt meant for the same taxing weight as the ones mentioned above. Theyāre mainly for volume and to add some more definition to your back muscles. Going too heavy on these movements will cause you to use bad form and risk injury.Ā
Example Back WorkoutĀ
Weighted pull ups 3 sets x 5-8 reps
Barbell bent over row 3 sets x 5-8 reps
Lat pulldown 3 sets x 8-10 reps
Dumbbell single-arm row 2 sets x 8-10 reps
Dumbbell pullover 2 sets x 8-10 repsĀ
Body Fat Percentage
Itās worth mentioning that in order for your back muscles to truly shine, youāll want to make sure youāre a lower body fat percentage. Aim for 8-12% body fat if you want your back to be ripped and to really make your back muscles pop, but anything under 15% will show them off.Ā
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Remember, diet is a huge part of your workout plan when you are looking to hit your goals. Make sure you are getting the correct amounts of proteins, fats, and carbs to help build the physique of your dreams.
Ripped Back Recap
Having a strong, broad back is often overlooked by the chest muscles. However, a chiseled back will give you the V-shape physique you desire and will also make you overall stronger and prevent injury. Try some of the exercises laid out in this article, and youāll be well on your way to a ripped back.Ā
Whatās your favorite back exercise? Let us know and follow us on Instagram, Facebook, and Twitter.Ā
References
1 – Ā Braun, M. F., & Bryan, A. (2006). Female waist-to-hip and male waist-to-shoulder ratios as determinants of Ā Ā Ā Ā Ā Ā Ā Ā romantic partner desirability. Journal of Social and Personal Relationships, 23(5), 805ā819. https://doi.org/10.1177/0265407506068264
2 – Bontrup, C., Taylor, W. R., Fliesser, M., Visscher, R., Green, T., Wippert, P. M., & Zemp, R. (2019). Low back pain and its relationship with sitting behaviour among sedentary office workers. Applied ergonomics, 81, 102894. https://doi.org/10.1016/j.apergo.2019.102894
3 – Meucci, R. D., Fassa, A. G., & Faria, N. M. (2015). Prevalence of chronic low back pain: systematic review. Revista de saude publica, 49, 1. https://doi.org/10.1590/S0034-8910.2015049005874
Images via Instagram @eddiehallwsm and YouTube @eddiehallwsm
Former strongman Eddie Hall annihilates a chest workout with his son Maximus.Ā
Former strongman Eddie Hall and his son Maximus recently put on an impressive display of strength in the gym. They annihilated a chest-focused workout, pushing each other to their limits.Ā
Eddie Hall had a successful strongman career, becoming the first person to deadlift 500kg (1,102.3 lb) at the 2016 World Deadlift Championships. And he used that momentum to become the Worldās Strongest Man in 2017. And if you were tuned in to boxing and bodybuilding in 2021, you may remember his boxing bout with fellow strongman Hafthor Bjornsson.Ā
Eddie Hall has been open about how exercise helped him overcome ADHD. And although heās retired from strongman, he plans to hit the bodybuilding stage in late 2024. And to help prepare, he joined forces with his son. So letās look at what they did and see if we can learn anything from the āHall Familyāsā chest workout.
The first movement the father and son did was the bench press. They started with a few warm-up sets and did half-reps at a fast tempo and minimum rest. Hall kept his legs in the air to engage more of his core. Hall stated:
āItās a really efficient way that bodybuilders train because itās keeping the tension on the muscle all the time. Itās not resting at the top. So itās actually a really good way to build muscleā¦ For strength, terrible!ā
The bench press is a popular exercise used to work the chest muscles, deltoids, and triceps. It is an incredibly effective compound movement that benefits athletes and everyday folk alike. Not only will you strengthen your chest muscles, but performing bench presses can also improve shoulder stability, increase your heart rate quickly during workout sessions, and help to hone core strength while keeping those pushing muscles in check.Ā
Incline Bench PressĀ
Next, the Hallās engaged more of their upper chest with the incline bench press. But, again, he kept the rest periods short.Ā
āAnother thing weāre trying to do is minimize the time between the sets. So by the time Max has done his set, Iām getting the weights on, and Iām going again. So thatās also a part of bodybuildingāgetting that lactic build-up in the muscle, and before that pump goes, youāre going back into another set,ā Hall voiced.
The incline bench press is one of the most beneficial lifts in any weightlifting routine. It benefits your upper body strength and development, simultaneously working your chest, shoulders, and triceps muscles. Because of the angle of the bench, it forces you to target more of your upper chest muscles.Ā
Incline Chest Press MachineĀ
After the first two movements, fitness influencer Jesse West joined the Brits. With Westās recommendation, the Halls did the first couple of sets close to failure and then did a burnout set on the last set.Ā
To keep the tension on their chest and do a fuller range of motion, West added to go from five percent to 95 percent repsāgo from partial reps to just shy of fully extending the press at the top and bottom of the exercise.Ā
The incline chest press machine is an excellent tool to engage your upper body muscles. With this single gym equipment, you can target your chest, triceps, and shoulders.Ā Additionally, because the incline press puts less strain on the shoulder joint than other exercises like a flat or decline bench press, it’s ideal for anyone recovering from injury or just starting their fitness journey. Moreover, itās performed on a machine, so itās safer.Ā
The Halls then moved on to an isolation/accessory exercise, bent-over lateral raises.Ā
Bent-Over Lateral RaisesĀ
The bent-over lateral raises machine effectively targets the muscles in your back and shoulders. It strengthens and sculpts these areas of your body, producing benefits such as increased pulling and pushing performance and improved posture.Ā
Specifically, this exercise allows you to target the posterior deltoidsāa critical muscle that helps with extension and external rotation. Using light weights while performing this exercise is best to protect yourself from injury and enhance muscle growth.
Incline Press-upsĀ
To close out the workout, Eddie Hall suggests the trio try out an old-school exercise he did as a teenager: the incline press-up. According to Hall, itās a good exercise for creating a body-mind connection for honing in on your chest and triceps.Ā
Incline press-ups are an excellent exercise for anyone looking to improve their upper body strength and definition. These movements target the major muscles of your chest and arms. In addition to increased coordination and mobility, press-ups can significantly reduce pain in the shoulder joints caused by previous injuries without using heavy weights as another loaded exercise requires.Ā
Eddie Hall Chest WorkoutĀ
ExercisesĀ
Bench PressĀ
Incline Bench PressĀ
Incline Chest Press MachineĀ
Bent-Over Lateral RaisesĀ
Incline Press-upsĀ
We can learn some key points from Eddie and Max’s workout routine. Firstly, they focused on compound exercises that hit multiple muscle groups at once; this is important because it allows you to get more work done in less time. Secondly, they used light weights for most of their exercises; instead, they did more reps and focused more on form and muscle contraction.Ā
Finally, they employed proper form throughout their workout, and Eddie Hall spotted his son on the bench press; this helps ensure that each rep is done correctly and safely, maximizing the results from each set and minimizing the risk of injury.
You can watch the full chest workout video of Eddie Hall and his son below:
Final Word
Eddie Hall and his son Maximus recently put on an impressive gym show with a chest-focused workout. Not only was it an inspiring display of strength, but we could also pick up some valuable tips from it! By focusing on compound exercises with lighter weights, using proper form throughout all movements, and pushing each other to reach new heights of strength and muscle definition, Eddie and Max have given us a great example of how to train your chest effectively in the gym. By following their example, you can unlock your potential and get your chest to grow too!Ā
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Flex Wheeler believes it was smart for Big Ramy to do the Arnold Classic.
The upcoming Arnold Classic has drawn much attention because of the increased prize purse and list of competitors growing. Some of the top names in the sport have thrown their hat into the ring for the show in March, with Big Ramy being one of them. Bodybuilding legend FlexĀ WheelerĀ believes it was smart for the former Mr. Olympia to join but it is important that he wins.
Wheeler knows a thing or two about winning the Arnold having done it four times over the course of his career. He brought a physique to the stage that displayed great symmetry and conditioning. Now, Wheeler remains a great mind in fitness and bodybuilding.
During a recent appearance on OlympiaTV, Wheeler got the chance to discuss the Arnold Classic. He was featured on a panel including host Terrick El Guindy, Shawn Ray, Bob Cicherillo, and Nick Walker.
Flex Wheeler Believes Big Ramy’s Time Could Be Ending
During this appearance, Flex Wheeler was able to touch on different aspects of the Olympia and upcoming Arnold. This includes Derek Lunsford remaining out of the running, despite the prize of $300,000 and his runner-up finish at the 2022 Olympia.
On Friday, Big Ramy announced that he will take the stage in Columbus following a fifth-place finish at the biggest show of the year. According to Wheeler, he has to win in order to remain in conversation.
“If Ramy doesn’t come in and win this show, people are not going to be discussing him at the Olympia. They’re going to be discussing Nick because he won the show.”
Nick Walker was crowned Arnold Classic champion back in 2020 before deciding not to defend his title last year. He was able to improve two places up to third during the Olympia and will now look to add his second Arnold title. Walker will likely enter as the favorite this year.
Lunsford has backed up the notion that he will not compete in March. Wheeler took the time to discuss the aspect of time in bodybuilding and how he believes that athletes should compete when they can, referencing both Ramy and Lunsford.
“The window of time changes everything for all athletes and you know what, Father Time is undefeated. You’re sitting there waiting as you get older, that window of tie might close and you might never be able to do it again. That’s why I believe, take the opportunity while you have it. Go and compete. Compete as often as you can,” Flex Wheeler said.
It was a quick fall for Big Ramy, who was crowned Olympia champ in 2020 and 2021. His conditioning was off despite putting on even more mass in the offseason. With the new generation of bodybuilders coming up, it will be interesting to see if Ramy can make the improvements to return. Walker was quick in his assessment while Wheeler discussed age in bodybuilding.
“I think my man is done,” Nick Walker said.
“Is he too old to fix his problems? Age isn’t a factor when it comes to it. It’s more how much mileage do you have on you?,” Wheeler said.
