PNBA Danairo Moore describes how a deadlifting injury generated more focus and determination to compete at the highest level in natural bodybuilding.
After getting in touch with Professional Natural Bodybuilding Association (PNBA) athlete Danairo Moore, he informed us that he endured a herniated L4 and L5 disc injury after deadlifting405 pounds for reps. Moore noticed it after hearing a pop in his back during the lift. However, Danairo Moore’s not letting this impede his progress or wither his competitive nature. Instead, it’s led to more drive and motivation to dominate natural bodybuilding. Moore stated:
“I’m still recovering from my injury early this spring. I herniated my L4 and L5 disc, still got some numbness in my right foot. But I take my injury as a blessing. Because it made me more focused and willing to go out and give it my all.”
And he believes he can place in the top 5 if not top 2 at Natural Olympia. In 2019, Danairo Moore placed in the top 10 in the Men’s Physique category. Also, Danairo Moore has a multi-media contract with Generation Iron, Iron Man Magazine, and the INBA PNBA. This contract is an opportunity for outstanding INBA PNBA athletes with good standing in the league. Each contract athlete cooperates to undergo the World Anti-Doping Agency (WADA) guidelines and receives promotional opportunities and professional growth.
Below is an Instagram clip of Danairo Moore doing pull-ups, which he claims he does 400-600 reps per week.
Danairo Moore’s Shift to Fasted Cardio in the Morning
Danairo Moore also told us his training’s shifted a bit as he prepares for the INBA PNBA Pro Am Natural Universe on September 3, 2022, in Tampa, Florida. Moore says that his work schedule has him doing fasted cardio in the morning and lifting late in the afternoon.
It’s been a busy month for PNBA athletes as they prime themselves for Natural Universe. And some other natural bodybuilders have tweaked their training routines as well. For example, Philip Ricardo Jr. extended his contest prep to 20 weeks. And he’s noticed more fat loss and muscle maintenance, and he heads to stage with what he believes to be a much-improved physique compared to last year–where he points to a shorter competition prep prevented him from getting his physique to peak condition.
Natural Universe is one of the bigger INBA PNBA shows that come before the king of all natural bodybuilding competitions, Natural Olympia. Natural Olympia takes place in Las Vegas, NV, November 10-13, 2022. The shows before help prepare and qualify competitors for this Super Bowl natural bodybuilding finale.
One show that recently took place in July is the 2022 Pro/Am Iron Man Magazine Championships. Winners received up to $15,000 in cash and prizes and were featured in the next edition of Iron Man Magazine.
Joseph Baena has teased the idea of competing in bodybuilding at some point.
Joseph Baenahas been creating his own way, both in the gym and on the big screen. This is not easy to do for the son of Arnold Schwarzenegger but Baena has also embraced where he comes from. On many occasions, Baena has drawn striking comparisons to his father, especially when he hits some classic bodybuilding poses.
Baena, the 24-year-old son of Schwarzenegger, has completed transformed his physique into a lean build with great conditioning. He has teased the possibility of competing in bodybuilding at some point and this could happen if he adds the size necessary. Baena seems to be on his way with the work he has put in while training.
On Tuesday, Baena shared yet another picture on Instagram in the gym where he is hitting a pose that his father used to use on stage.
The picture was shared in black and white following a workout. Baena is seen hitting Schwarzenegger’s 3/4 back pose.
Joseph Baena And His Fitness Journey
Joseph Baena recently joined Bradley Martyn for a workout and explained how he got started in the gym. He began working out in college and quickly grew a passion for the gym. Now, he has made his way to the cover of Men’s Health, where he was featured for a story.
In the article, Baena explains that he trains six days a week for two hours a day. He adds 20 minutes of fasted cardio in the morning. Baena has also took some time to train at Gold’s Gym in Venice, CA.
Joseph Baena has also tried his hand at acting and released some works. He recently released an acting project entitled Lava. He was able to show off an impressive physique on set and also had to maintain size for his role in Call of Duty: The Last Airshow.
It is clear that Baena has his father’s mentality when it comes to training and this means he will continue to improve his physique as time goes on. This could lead to his debut on the bodybuilding stage when the time is right.
Top five bodybuilder in the world Hunter Labrada shares some cardio tips.
Hunter Labrada recently shared what he considers the best form of cardio he utilizes during his prep. The promising and talented bodybuilder gave a breakdown of this cardio tip in a recent video.
It looks like Hunter Labrada is dropping some more knowledge on us about some great ways to incorporate cardio into your bodybuilding training. The top five Men’s Open bodybuilding competitor is hard at work prepping for the 2022 Olympia. While in camp Labrada has been focusing on putting on solid muscle mass. But while bodybuilding is about building muscle, of course you also can’t neglect the cardiovascular portion of preparation.
Let’s face it, no one likes to do cardio. If it was up to everyone, they would just lift, build muscle and look amazing. But if you want to put the finishing touches on your physique as well as prioritize your health, then cardio is going to be a necessity in your training.
There are many ways to add cardio training to your routine. There’s walking, running, boxing, anything that’s going to elevate your heart rate and get the blood pumping. But within the fitness and bodybuilding community there’s a particular way of doing cardio that is always advocated: fasted cardio.
How Effective is Fasted Cardio Really?
Now while many have made great results with fasted cardio, Hunter Labrada believes things have been a bit exaggerated in terms of its effectiveness. In a recent video Labrada delved into fasted cardio and gave some general tips to help your cardio game.
“I feel like fasted cardio’s almost got like this aura about it to where once you’re in prep you have to be doing fasted cardio. I couldn’t think that’s more asinine if I’m being completely honest with you.
“I believe the only reason that you have to be doing or need to be doing fasted cardio is if you need something to get you out of bed in the morning, to help you build a habit or a schedule, or if it works well for you in the morning.”
So while he may believe in performing cardio is a necessity, Hunter Labrada isn’t buying into the fasted cardio trend.
“The idea that fresh out of bed in the morning, fasted state is going to optimally burn fat compared to doing cardio at a fasted point at some point during the day is very untrue and false. What do I mean by fasted point? So obviously, fasted cardio, you’re fresh out of bed, you slept for six or seven hours. Your blood sugar should be bottom down. There’s no nutrients in your body. You’re going to do cardio at your absolute fasted point. Fasted point cardio is basically the same thing.
“I can back this up with my personal experience. I’ve used a glucometer for weeks on end taking my fasted blood glucose in the morning and right when I hop on stairs post workout and it’s within three or four points of each other.”
So according to Hunter Labrada it appears that fasted cardio isn’t as necessary as advertised.
The Best Form of Cardio
“To say that fasted cardio is optimal for burning fat, false, it’s not true. It is a good point to do cardio… but at the end of the day, optimizing your cardio needs to be at a fasted point.
“The first place you should add your cardio is actually post workout for two reasons. One, you are in a fasted point post workout, you’re not going to get more fasted than you are post workout, especially in a prep setting if your foods anywhere where it should be. And then secondly, the post oxygen consumption from weight training is far more fat burning than cardio. So, by doing it post training we are able to compound the effects.
“Third thing that I really like about post cardio is that your heart rate is already jacked. You don’t spend the first three, four, five minutes of your cardio session trying to get your heart rate up.”
So it appears that though fasted cardio isn’t as necessary, fasted point cardio can be essential to making great gains. Hunter Labrada really opened some eyes with this one. You can find the full video here.
What do you think of Hunter Labrada and his take on the best form of cardio?
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.
Look to maximize growth by putting drop sets into your next workout.
Given all your hard work in the gym, plus that strict nutrition plan you follow, you may be seeing very little movement when it comes to your gains. You may be hitting what is called a training plateau, an unfortunate stage in your training where you stop seeing results despite how hard you work inside and out of the gym. While this can be incredibly frustrating, not all hope is lost. There is one great way to break this plateau and start that upward incline of gains once again.
The solution is drop sets. As a great way to increase muscle mass by ensuring healthy muscle fatigue and increased blood flow, drop sets will promote hypertrophy and get you out of that unfortunate fitness funk. Drop sets work by performing an exercise at a desired weight and then reducing that weight once muscle failure has been achieved with each previous weight. Without heading to rest, you continue down until ultimate failure has been achieved and whatever muscle you chose to target is completely dead.
Drop sets are great because to start, you only recruit a certain amount of muscle fibers, but once you start declining in weight, you start to recruit other muscles which will help with ultimate muscle growth (1). Bodybuilders will also use drop sets as a way to create symmetry in their physique. Straight sets will only really hit the first layer of muscle fibers, which can build muscle initially, but eventually lead to that dreaded plateau. Drop sets work to get deep in the muscle fibers for massive gains of strength and power.
Why Drop Sets Are Effective
Drop sets are the ultimate plateau breaker because it forces your body to adapt to various loads. Your body can get used to one type of exercise where it reaches the point of zero to minimal growth. That is why it is so important to constantly change your workouts and add diversity to the exercises you implement. Drop sets will boost your intensity and volume and surprise your muscles forcing them to do one thing, which is grow (2). As the initial fatigue settles in, your larger muscles rely on those deeper in for help working the entire muscle, as well as the smaller ones around it to promote hypertrophy and overall strength.
Drop Set Cautions
While this seems like a fast way to see gains, it is important to not perform drop sets on every single exercise. Excessive fatigue can lead to overtraining which will not only put you out of the gym, but can have the opposite effects for muscle growth. Signs of overtraining include increased heart rate, fatigue, a decrease in appetite which can lead to weight loss, increased effort on workouts that used to be manageable, and poor sleep (3).
Drop sets can result in large muscle tears, which are great for muscle growth, but without the proper rest and recovery can lead to adverse effects. Focus on one muscle group with isolation exercises to increase your chances for growth without needing to take so much time off in between. Proper rest and supplementation are also key in recovery and muscle hypertrophy.
With all this said, drop sets are there for your benefit. Compared to traditional sets, your chances for growth increase exponentially when done the right way. They also allow for a better workout in less time since your output level is so high. Since your body does adapt to exercises, drop sets work the same way so placing them in your workout strategically and efficiently is key for continued growth.
Types Of Drop Set
Plate Stripping
Plate stripping is a drop set option when using a barbell. Starting with the desired amount of weight in plates, work to continue the exercise by taking plates off and decreasing weight as you go. Working with a partner for this is more beneficial than being alone to ensure you do not get a lot of rest in between by having to stop to take the plates off. This is very effective if you go until there is no weight left on the bar. Plate stripping works great for a number of exercises including squats, barbell lunges, or the bench press.
Run The Rack
Running the rack is a great drop set exercise and works exactly how it sounds. Start with a higher weight with the dumbbells and continue your exercise until failure. Start moving down the rack getting lighter each time and perform as many reps until failure with as much of the rack as you can. These are great for bicep curls, triceps kickbacks, dumbbell chest presses, lunges, and Bulgarian split squats. Keeping good form is key to avoid injury since the load will be increased.
Up The Stack
Up the stack is great for machine exercises and can be done solo, which is an added benefit. By performing the exercise at the starting weight, you don’t have to take too much time resting to pull the pin and change weights. A safe alternative to plate stripping since you have the assistance of the machine, up the stack is a solid choice for your drop set workouts. These are great for incline machine chest press, seated leg curls, or anything to do with cables, like triceps pulldowns or cable raises.
Wrap Up
If you have started to reach the unfortunate plateau and are looking to change up your workouts, drops sets are a great way to do so. By safely performing these exercises, you will enhance muscle hypertrophy and start seeing those gains flow again. By forcing your muscles into a state of fatigue, you work to get deep within to really promote growth and muscular endurance. Try out drop sets using the techniques of running the rack, plate stripping, or upping the stack to really get the benefits and enjoy the pain of knowing you are working hard for those gains to start showing again.
Let us know what you think in the comments below. Also, be sure to follow Generation Iron on Facebook, Twitter, and Instagram.
*Images courtesy of Envato
References
Bentes, Claudio M.; Simao, Roberto; Bunker, Travis; Rhea, Matthew R.; Miranda, Humberto; Gomes, Thiago M.; Da Silva Novaes, Jefferson (2012). “Acute Effects of Dropsets Among Different Resistance Training Methods in Upper Body Performance”. (source)
Schoenfeld, Brad; Grgic, Jozo (2018). “Can Drop Set Training Enhance Muscle Growth?”. (source)
Roy, Brad A. (2015). “Overreaching/Overtraining”. (source)
Ah dumbbells. I don’t know about you guys but they remind me of Junior high school. Before all these crazy machines were popular – dumbbells were the way to get strong. Everybody remembers doing dumbbell curls in your friend’s basement with his dad’s weights and thinking “Oh my God I’m so strong, the girls are gonna love this.” Well it’s no secret that dumbbells are just as valuable today as they were back then, if you know how to use them that is.
Dumbbells are great because they provide you with a wide range of motion while lifting as well as being economical on space. You may not have the room to hold a barbell and plates but most of us have enough room for a couple of dumbbells. With that being said, just because you have the equipment doesn’t mean you’re using it to the best of your ability. We’re going to show you some compound exercises to help you get the most out of those barbells and shred your bodies in the process.
Curl and Press
This is a great exercise that combines two singular movements (the bicep curl and shoulder press) in a natural progression movement that will get you strong and lean.
Stand with your feet slightly wider than hip-distance apart. Hold one dumbbell in each hand next to your legs. Face your palms forward with your thumbs farthest from your body.
Exhale, bend your elbows and raise the dumbbells to your shoulders. Inhale and rotate your wrists so that your palms are facing away from your body.
Exhale and lift the dumbbells over your head.
Inhale, bend your elbows and lower the weights to your shoulders. Exhale, rotate your wrists and face your palms toward your body.
Inhale, straighten your arms and lower the weights to your sides into the starting position.
Complete one to three sets of 10 to 15 repetitions. Rest for 45 to 60 seconds in between sets.
Alteration
If you want to up the exercise try starting in a squat position with weights held by your sides ad squat up into the curl and press. Still not enough? Hold the press at the top and squat into that also. After a couple, you’ll feel it.
The Crush Grip Goblet Squat
The goblet squat is a great exercise that was popularized by legendary strength & conditioning coach Dan John. This exercise not only hits all your leg muscles but because of the grip it engages your core and chest.
Stand holding a light dumbbell by the horns close to your chest. This will be your starting position. You want to actively squeeze into the dumbbell either by the head or the body. This activates the chest muscles.
Squat down between your legs until your hamstrings are on your calves. Keep your chest and head up and your back straight.
At the bottom position, pause and use your elbows to push your knees out. Return to the starting position, and repeat for 10-20 repetitions.
Alteration
If you like this exercise you might also want to try the Dumbbell Front Squat. It’s a regular squat but you bend your elbows and put both dumbbells on the meaty part of your shoulders. Pause at the bottom and then come back to starting position. This will strengthen your core as well as giving you strength and stability.
The Dumbbell Bench Press
This exercise is preferred to the the barbell bench press for many bodybuilders. For one, it adds additional difficulty because not only do you have to lift the weight but also balance them individually. This move also allows for a deeper stretch and better symmetry as you can work each side individually.
Sitting on the end of the bench, with the dumbbells resting against your abdomen and thighs, slowly lay back onto the bench. Lift the dumbbells to a position directly over your chest.
Lower the dumbbells until they are slightly lower than your chest and then press the dumbbells to full extension.
After performing your set number of repetitions, lower the dumbbells back to your abdomen and sit back up so the dumbbells are again resting against your thighs and abdomen.
Alteration
If you want to make things interesting try making sure the sides of the dumbbells clink at the top of each extension and then rotate your wrist inward so that the sides of each barbells touch before breaking them back to your chest. This will keep your arms extended longer and the range of motion will hit different muscles.
Bulgarian split squats
This exercise will not only test your strength but your balance. This is a movement that will keep you limber and strong in the off season.
Hold a dumbbell in each hand, stand facing away from a bench, and place the top of one foot on the bench.
Try to keep all the weight on your front (standing) foot as you bend at the knee and descend into a one-legged squat.
Alteration
If you’re feeling froggy try curling the weights either as you go down or when you’re in the up position.
Dumbbell Pullover
You can look at this movement as a back exercise or an upper chest exercise but either way you should incorporate this into your dumbbell repertoire.
Place a dumbbell standing up on a flat bench.
Ensuring that the dumbbell stays securely placed at the top of the bench, lie perpendicular to the bench with only the back of your shoulders touching the bench and your legs holding up your lower body (almost in a back bridge pose) . Hips should be below the bench and legs bent with feet firmly on the floor. The head will be off the bench as well.
Grasp the dumbbell with both hands and hold it straight over your chest with a bend in your arms. Both palms should be pressing against the underside one of the sides of the dumbbell. This will be your starting position.
While keeping your arms locked in the bent arm position, lower the weight slowly in an arc behind your head until you feel a stretch on the chest.
At that point, bring the dumbbell back to the starting position using the arc through which the weight was lowered.
Go back to staring position and continue for your set amount of reps.
Alteration
To direct this exercise toward your chest, keep your elbows close, choke up towards the head of the dumbbell, and concentrate on powering the movement with your hands. To direct it toward your back and lats, let your elbows flair out more and concentrate on using your elbows to power the movement.
There you have it, the top 5 dumbbell workouts that will keep you lean and strong in the off season. Have you tried any of these before? Are we leaving any killer ones out? Let us know.
Nick Walker continues to prepare for the Olympia by crushing his training sessions.
Nick Walkerhas been one of the fastest-rising bodybuilders over the course of his career. He went from rookie to one of the best in the world in a short period of time. Now, after a fifth-place finish at the 2021 Olympia, Walker has put all of his attention into preparing for the 2022 Mr Olympia this December in Las Vegas, Nevada. This includes completing some massive lifts during training sessions.
Walker burst onto the scene by winning the 2021 New York Pro followed by the Arnold Classic. This came all within a year of earning his Pro Card to compete against some of the best talent around. Walker earned fifth place in his first Olympia but was not satisfied with his performance. This led to Walker deciding to forgo the 2022 Arnold Classic and put all of his effort into the biggest show of the year.
On Monday, Walker shared a clip during his latest chest day crushing 10 reps of 200-pound incline dumbbell presses.
Nick Walker Provides Update On Training
Nick Walker has been active on his social media platforms, giving viewers insight on his workouts and diets being used leading up to the show. Recently, he shared his feat of strength on the bench press.
Nick Walker’s prowess on the incline bench keeps improving as the summer goes on. He recently shared a video completing 10 reps using 185-pound dumbbells. Now, he was able to up the weight.
During the 2021 Olympia, Walker established himself as one of the biggest mass monsters in the world. He finished behind Hunter Labrada, Hadi Choopan, Brandon Curry, and reigning two-time champion Big Ramy. Heading into the 2022 show, there are many that would not be surprised to see Walker improve into the top three.
It is clear that Nick Walker has great dedication to bodybuilding. He has been able to make great improvements to what was already an elite physique. With a few months left of preparation, there is a great chance that Walker is able to shoot his way up the scorecard during the most important show of the year.
PNBA Natural Olympia champ Philip Ricardo Jr. says extending his competition prep to 20 weeks has improved his physique.
Some athletes do longer competition preps, and others opt for shorter ones. Of course, both have pros and cons. Professional Natural Bodybuilding Association (PNBA) Natural Olympia champ Philip Ricardo Jr. gave us insight into why he’s extended his competition prep this year compared to last year. He stated:
“Although my energy levels are low, my mindset, focus, and confidence is very high. I feel that I am much improved from the physique I had last year at the Mr. America and Natural Olympia as I was able to go back to what has brought me the most success previously, which is a longer preparation to eat away at the body fat and maintain muscle. Last year I rushed my prep, so this year my body has reacted positively to this 20 week preparation for the stage.
I hope to be able to display a much improved physique on August 20th, and September 2nd at the Natural Universe.”
Philip Ricardo Jr. has won 4 Natural Olympia titles in the Men’s Bodybuilding category, winning his first championship in 2007. Now, he’s the reigning Natural Olympia Men’s Bodybuilding Grand Master’s champion and plans to have a big month to set himself up for the rest of the year.
Philip Ricardo Jr. is set to compete at the INBA PNBA Pro/Am Nationals in Connecticut on August 20, 2022. Ricardo Jr. hopes this competition prepares him for the INBA PNBA Natural Universe in Tampa, Florida, just two weeks after the show in Connecticut.
Longer Competition Preps Vs. Shorter Preps
According to Philip Ricardo Jr., a longer competition prep has allowed him to lose more body fat and maintain muscle mass. That’s because a shorter competition prep didn’t let him lose the body fat he wanted or likely hold onto as much muscle.
If you lose body fat too quickly, you often lose muscle mass too. The slower you lose body fat, the more muscle you’ll preserve and the easier it will be. If you try to lose body fat too fast, you could put your body in a catabolic state, eating away muscle tissue. That’s because you’ll have to cut your calories more to lose weight faster, making it hard to hold onto muscle. Of course, your diet will be more rigorous too.
Your muscles need enough calories to function and grow. Calories are also crucial for you to have the energy required to lift the weight and volume essential to building or maintaining muscle mass. Therefore, a longer prep can allow bodybuilders a smaller caloric deficit and give them the flexibility to lose weight and body fat at a slower rate, allowing them to hold on to more muscle. And even if the athlete chooses to do a more extreme cut, regardless of starting their contest prep sooner, they’ll have more time to lose body fat.
On the contrary, a shorter competition prep will allow lifters a longer time in a bulking or maintenance phase. And give them more freedom with their diet for extended periods, meaning more calories and delicious foods if they indulge in occasional cheat meals.
Bodybuilder Kai Greene reflects on the “revealing” truth about his past in the new official trailer for Kai. Available August 26.
We are less than a month away from the release of Kai on digital – and the film promises to be a revelatory reflection on the true origins of Kai Greene. Generation Iron Network released a brand new official trailer for Kai. In the new promo, we see deeper glimpses into the mysterious childhood that would help shape Greene into the legend that he is today. Kai will be available on August 26, 2022 on all digital platforms. Click here to order your digital copy!
Kai Greene is arguably one of the most complex bodybuilding legends in the history of the sport. Not only did he have a unique personality that literally shined on the stage (in the form of his unique posing routines), he also had a mysterious past that was never directly addressed in public. Instead, Greene would use art to express his reflections of the past. Art via sculpting his own physique, or through his posing routines, or through his paintings and later comic books, or through a live experimental stage play.
Kai Greene is a bodybuilding powerhouse, wrapped in an enigma, wrapped in an artist. It’s not surprising that this combination made him one of the most memorable athletes in the sport’s history. Now for the first time ever – fans will get to understand the truth behind the mind of this mysterious legendary bodybuilder.
Kai promises to be an all-encompassing deep dive into the life story of Kai Greene. Not only will the film chronicle his entire bodybuilding career, including his entertaining and bitter rivalry with Phil Heath, but it will also explore Greene’s childhood and struggles before bodybuilding. The film promises to be the most direct reflection on the past, present, and future of Kai Greene than ever before seen.
That fact becomes all the more clearer with the release of the latest Kai trailer. Kai Greene was interviewed for over 20 hours over the course of production – peeling down and exploring the ultimate truth behind the legend that is Kai Greene. You can watch the new trailer above.
Kai Official Synopsis
Kai Greene is one of the biggest modern day legends in bodybuilding both on and off the stage. He’s an athlete, an artist, an actor, and an entrepreneur. But his journey to greatness first started in childhood – when he chose bodybuilding as a form of survival. Growing up in Brooklyn without parents and later locked up in a juvenile correctional facility, bodybuilding became Kai’s source of hope that eventually took him to stardom.
Later in life Kai became one of the most recognizable faces in the fitness industry, praised by Arnold Schwarzenegger himself. His talent was only matched by one singular opponent, his rival and Mr. Olympia champion Phil Heath.
Now witness Kai Greene’s story of survival and climb to success in the first ever all-access documentary chronicling his life and career into the sport of bodybuilding and beyond.
Release Date Info
Kai is directed by Vlad Yudin (Generation Iron, Ronnie Coleman: The King) and produced by both Yudin and Edwin Mejia Jr. (Generation Iron, Ronnie Coleman: The King). It will be executive produced by David Gendron, Russ Riggins, Viviana Zarragoitia, and The Last Dance‘s Matt Maxson.
Andrew Jacked reflects on when he met Larry Wheels and they began training.
Andrew Jackedis an up-and-coming talent in the Men’s Open division. He is preparing to make an impact at the professional level and credits a large portion of his career to the hip of Larry Wheels.
Jacked won the 2022 Arnold Amateur bodybuilding contest. He is a mass monster with great conditioning that keeps his physique in championship shape all year round. Before really taking off as a bodybuilder, Jacked began training with some of the biggest names in the sport. Recently, Jacked has been working out at the Dragon’s Lair Gym in Las Vegas. He joined Flex Lewis on the latest edition of his podcast to discuss his history with Wheels.
Andrew Jacked Began Lifting With Larry Wheels Early On
Andrew Jacked had bodybuilding aspirations for years and clearly had the physique to impress on stage. He encountered Wheels at the gym and he was the one who guided Jacked on how to build his brand, especially on social media.
Jacked reflected on how the two got together and began crushing workouts.
“I was training with a friend of mine, a client of mine, at one of his friend’s gym and I saw Larry Wheels there doing a video. I didn’t know him because I didn’t know who was popular on social media. As a guy who sees another guy, we did the eye stuff, and he’s like okay cool.
So, I think the next day I was about to train the guys, it’s 8 A.M. In the parking lot, Larry just got out of his car, and I got out of my car and we connected.”
Larry Wheels could not believe that Andrew Jacked was not on Instagram at this point and the two created the account together. Wheels was the one who came up with the name Andrew Jacked.
“From first sight, we connected. We went straight to his hotel room. Thinking about the Instagram name, I told him, ‘hey man, I don’t have any idea what to say.’ I was bringing up all my names, and the assistant said, ‘Andrew Jacked is good. You just Andrew Jacked.’”
Andrew Jacked: “I Still Call Him The Big Bro”
Andrew Jacked continued to explain how Larry Wheels improved his mentality and guided him into building a huge following. This is the way he built his reputation and put his name on the bodybuilding map.
“I still call him the big bro because he’s someone that will push you past your limits. You train with Larry Wheels, you’ll mentality automatically goes up. He’s a wonderful guy. People have said some bullshit about that guy but he’s a very genuine guy.”
Andrew Jacked has continued to share physique updates as he prepares for his professional debut. He seems to have a different mindset and a chip on his shoulder as he prepares to dominate at the next level.
Full body workouts are an incredible training strategy for getting serious results!
A well thought out, full body workout routine will do wonders for your progress and goals. Sometimes we just feel the need to switch up our routine/s.
Maybe you do a split currently and want to give full body a try. Or maybe you were unsure about how you can make your current full body workout routine even more effective…
Well, a superior full body program will include the best combination of exercises for each body part. This will ensure you’ve maximized your time efficiently, and no muscle group should be without soreness after a session.
So, hopefully, by the end of this, you’ll make the switch over from a split to a full body routine…
Why Train Full Body?
There are several reasons why someone may opt for full body workouts.
You can train all muscles one day and rest for a few days.
Now, there’s nothing wrong with doing a training split. But, for the reasons mentioned above, full body just seems so much more appealing.
And the benefits, apparently, go even further…
Full Body vs. Training Split
One study compared the effectiveness of high-frequency training (Total body workouts 3 times per week) to low-frequency training (Once per week workout routine). (1)
Well, both training routines showed similar improvements in strength and mass gains with equal total sets performed.
Another study found no differences in strength but forearm flexor muscle thickness was significantly more in the total body training group when compared to a split training group.
This study suggests that higher frequency training potentially has hypertrophic benefits than a split program. (2, 3)
This should be enough evidence for you to want to do more full body!
How to Program a Full Body Workout?
It’s quite simple actually. Cut the volume down and increase the training frequency. But, implementing a smart strategy will keep you injury-free.
Training Volume
For training volume, instead of doing 9 sets per body part as you would during a split, you’d do half of this or even less depending on how many days per week you train.
If you do a full body routine twice per week, then 4-5 sets per body part is sufficient. But, if you train three days per week, 3-4 sets per body part is recommended. Any more volume than this and you’ll find it to be too taxing on your body.
However, the more experienced you become, the more volume you can include in your training. And that’s the beauty of increased training frequency.
You can do more volume per session without achieving complete exhaustion. But, you have to work your way up to this point.
But, it’s important to know that volume is necessary for growth and strength. In fact, a study showed multiple sets to increase hypertrophy by 40% compared to a single set. (4)
Exercise Selection
Compound movements should be a staple in every serious training routine. And that’s because they work multiple muscle groups at once.
This allows for maximum muscular overload (Hypertrophy and strength benefits) and actually saves time.
They also burn more calories, improve dynamic flexibility and intermuscular coordination, plus they increase heart rate which is beneficial for fat loss and cardiovascular health. (5)
But, including isolation exercises will allow you to reduce overall stress on your body and nervous system. Isolation movements are also good for really targeting an individual muscle.
In fact, research shows both compound and isolation exercises to be equally effective for building muscle and strength. (6)
Balance is healthy when it comes to safe and effective training.
Full Body Workout Routine
Full body training means you’ll be training more frequently (2-3 times per week). So, doing at least one compound and one isolation exercise per workout is recommended.
This is so you’re hitting the target muscles effectively, and not overtaxing your body. You don’t want to do high volume with when doing high-frequency training.
Now, before you get into these working sets, it’s essential you warm up your joints and muscles.
Warm-up Instructions: Your first warm-up set should be 30% of your one-rep max at about 10 reps. The second warm-up set should be 50-60% of your one-rep max.
This routine is ideal because it’s simple, effective, and it’s suitable for higher frequency training.
Legs
Front Squat
3-4 sets x 12-15 (1-minute rest in between sets)
To perform the front squat, un-rack the bar across your front deltoids while crossing your forearms to grip the bar. Maintain an upright posture with your chest forced upward and keep your core tight. Your feet should be wider than hip width and then squat down past parallel.
Push upward through your heels and repeat for reps.
Exercise tip: The front squat is for sure more difficult than the barbell back squat. So, do not attempt to lift as much as you would during the back squat. If you’re not experienced you can really hurt your back.
Having perfect form is imperative for this movement.
Lying leg curl
2-3 sets x 12 reps (45-second rest)
Lie face down on the leg curl machine and secure your ankles under the lever padding. Flex your hamstrings and squeeze your glutes as you complete a full repetition. Hold for 2 seconds and slowly lower your legs but do not lock your knees out during the extension.
Exercise tip: Always use a full range of motion. If you find it hard to fully contract your hamstrings, lighten the weight.
Back
Bent-over barbell row
3 sets x 12-15 reps (45-second rest)
Utilizing a quality barbell is the first step in executing a proper bent-over barbell row. Grip the barbell with hands shoulder-width distance apart from each other. Bend your knees, straighten your back and lift the barbell off of the floor but remain bent over. Now, pull the barbell up toward your sternum while keeping your shoulder blades retracted.
Lower the barbell down but do not lock out your elbows.
Exercise tip: The barbell bent-over row is a mass builder so you can train with heavy loads. But, you must have a strong core to execute this exercise with minimal risk of back discomfort.
Otherwise, start light and do higher reps while maintaining good form.
Cable lat pulldown
2 sets x 12 reps
Sit on the lat pulldown machine and secure the padding to your thighs. Then, stand up and grip the bar while again, securing your legs under the padding. Lean back just slightly and then pull the bar down to your sternum area while contracting your back muscles.
Extend your arms upward until they’re nearly straight but do not lock out your elbows.
Exercise tips: Avoid swinging your torso back and forth as this can hurt your back and make the movement less effective. Do not perform this exercise behind the neck as this is dangerous for your rotator cuff. (7)
Chest
Barbell bench press
3 sets x 12-15 reps (45-second rest)
Lie on the bench and grip the bar with hands wider than shoulder width. Tuck your elbows in slightly and at a 45-degree angle to your sides while keeping your back arched. Unrack the bar and lower it to your sternum area. Press the barbell upward while contracting your chest muscles and push through your feet.
Exercise tip: Make sure to always keep your elbows in toward your torso. This is crucial for protecting your shoulder joints. Pushing through your feet into the ground will assist you in completing the movement.
Pec dec fly
2 sets x 12 reps
Sit on the pec dec machine and adjust the seat so the levers are at mid-chest level. Grip the handles and lower your elbows slightly to prevent shoulder pain. Bring both handles together against the resistance while contracting your chest muscles.
Reverse the movement until you feel a slight stretch in your chest.
Exercise tip: Always keep your elbows slightly bent and lowered to protect your joints and only allow the levers to come back far enough to feel a small stretch. Too deep of a stretch and you can end up with an injury.
Shoulders
Dumbbell lateral raise
3 sets x 10-12 reps (30-second rest)
While holding two dumbbells down by your sides, bend your knees and lean forward slightly. Turn your thumb side up slightly to prevent internal shoulder rotation and raise both dumbbells laterally with elbows slightly bent.
Lower your arms and repeat the movement.
Exercise tip: Never internally rotate your shoulders but tipping the dumbbells forward. This will cause long term issues and increase your chance of developing a shoulder impingement problem.
Reverse pec dec fly
2 sets x 15 reps
Adjust the seat so the levers are shoulder height. Move the lever all the way inward and lock in the last notch closest to the machine. Sit facing the weight stack and grip then handles so arms are extended. Do a reverse fly by pulling the weight back with your rear deltoids and hold for 2 seconds.
Reverse the motion back to the starting position.
Exercise tip: Avoid going too heavy on this exercise. You can really experience some pain and discomfort in the joints by being careless with this movement. Drop your elbows slightly as this will prevent stress on the shoulders.
Arms (Biceps and Triceps)
Barbell curl
2 sets x 12 reps (30-second rest)
Grip the barbell with a shoulder-width hand position and bend your knees slightly. Pin your elbows to your sides and curl the barbell while contracting your biceps. Slowly lower the barbell but don’t lock out your elbows at the bottom.
Exercise tip: Never try to max out or train below 6 reps with this exercise as too much strain can result in a torn bicep. Make sure to keep your elbows pinned to your torso to prevent your front deltoids from taking the tension off of the biceps.
Dumbbell hammer curl
2 sets x 10-12 reps (30-second rest)
Hold a dumbbell in each hand with a neutral (Hammer) grip. Curl the left dumbbell across your body toward your right shoulder and bend your wrists away from your body. Slowly lower the dumbbell to the starting position and curl the right dumbbell toward your left shoulder.
Alternate as explained for each set.
Exercise tip: Bending your wrists outward will activate the brachialis even more which give wideness to the arms.
Straight bar cable pushdown
3 sets x 15 reps (30-second rest)
Set the cable pulley to the highest point on the machine. Grip the barbell with hands shoulder-width distance apart and place one foot in front for balance. Tuck elbows in and press the bar down by flexing your triceps and hold for 2 seconds.
Allow the bar to rise back up but stop when your forearms are parallel to the floor. Then repeat.
Exercise tip/s: Higher reps are ideal to prevent elbow issues. Avoid bringing forearms above parallel to the floor.
Bench dip
2 sets x 12 reps (30-second rest)
Sit on the bench and grip the edge with hands shoulder-width apart. Place your legs straight out and lower your torso down until your arms are bent at a 90-degree angle.
Push up and contract your triceps. Repeat.
Exercise tip: During the negative, avoid going down too low as this places stress on the shoulder joints.
Final Thoughts
Full body workout routines are popular because there are really no negatives (Unless you like training every day).
High-frequency training has its obvious benefits and advantages over a training split. And that should be all the evidence needed to put an effective full body routine into action.
So, we hope this full body workout routine will serve you well in your training endeavors and be sure to adjust as needed.
1- THOMAS, MICHAEL H.; BURNS, STEVE P. (April 1, 2016). “Increasing Lean Mass and Strength: A Comparison of High Frequency Strength Training to Lower Frequency Strength Training”. International Journal of Exercise Science. 9 (2): 159–167. ISSN 1939-795X. PMC 4836564. PMID 27182422.
2- Schoenfeld, Brad J.; Ratamess, Nicholas A.; Peterson, Mark D.; Contreras, Bret; Tiryaki-Sonmez, Gul (2015-7). “Influence of Resistance Training Frequency on Muscular Adaptations in Well-Trained Men”. Journal of Strength and Conditioning Research. 29 (7): 1821–1829. doi:10.1519/JSC.0000000000000970. ISSN 1533-4287. PMID 25932981.
3- “Skeletal muscle hypertrophy”. www.unm.edu.
4- The Effects of Resistance Training Frequency On Muscle Hypertrophy And Strength In Healthy Trained Individuals: Literature Review
5- “5 Benefits of Compound Exercises”. www.acefitness.org.
6- Gentil, Paulo; Soares, Saulo; Bottaro, Martim (2015-6). “Single vs. Multi-Joint Resistance Exercises: Effects on Muscle Strength and Hypertrophy”. Asian Journal of Sports Medicine. 6 (2). doi:10.5812/asjsm.24057. ISSN 2008-000X. PMC 4592763. PMID 26446291.
“The idea that fresh out of bed in the morning, fasted state is going to optimally burn fat compared to doing cardio at a fasted point at some point during the day is very untrue and false. What do I mean by fasted point? So obviously, fasted cardio, you’re fresh out of bed, you slept for six or seven hours. Your blood sugar should be bottom down. There’s no nutrients in your body. You’re going to do cardio at your absolute fasted point. Fasted point cardio is basically the same thing.
