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Iranian Hulk “Ashamed” Following Match Against Kazakh Titan, Issues Apology For Performance

By
Greg Patuto
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Boxing

Iranian Hulk was defeated in the first round in his match with Kazakh Titan.

Iranian Hulk finally got the chance to step in the ring for his debut as a boxer. It did not last long as he was defeated in the first round by Kazakh Titan. After his poor performance, Sajad Gharibi issues an apology and said he was ashamed.

The fight took place on Sunday in Dubai during the Wicked N’Bad’s white-collar boxing event. It was clear from the opening bell that Iranian Hulk was not prepared and lacked any skills that could allow him to win this fight. Gharibi was unbalanced and eventually fell to the mat and the referee called the fight in the first round.

Iranian Hulk saw his scheduled bout with Martyn Ford get cancelled back in March because of concerns with his mental health. He revealed that he was disowned by his family when the video surfaced of his face-off with Ford. Now, Iranian Hulk has issued another public statement about his career in the ring.

Iranian Hulk Apologizes For Embarrassing Loss

In a recent interview after the fight, Iranian Hulk decided to make a quick statement about his performance and to his country.

“I have nothing to say but I am ashamed and I apologize to the Iranian people,” Gharibi said.

Iranian Hulk did not have much to say following the fight but his coach went into a bit more detail. According to Mirror, his coach believes that it was a bad situation.

“I just wanted to five a brief explanation about the fight. The fight was set before Sajad came to me and he signed the contract. There was no way to cancel it unless he paid a big fine for the cancellation.

“We had a bad situation. Sajad came to Tehran for his training [but] we had a financial problem, the sponsor didn’t keep their word. In short, Sajad trained with me for only two weeks and I told him he was not ready to fight. But I had to be with him because he had to fight and somebody had to coach him.”

Iranian Hulk’s coach apologized for the performance as well. He continued to explain that he believed the boxers were at the same level but there was still a short time for preparation.

“His opponent was the same level as Sajad but Sajad couldn’t do much, I am so sorry. I tried to help him but we had a really short time for it. I hope we can fix it in the future.”

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

Old School Exercises You Should Be Doing

By
Jacob Ladon
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Old School Bodybuilding Exercises Generation Iron
circa 1895: German strong-man Eugene Sandow (1867 - 1925) lifting weights and dumbbells. (Photo by Rischgitz/Getty Images)

Bring back these classic old school workouts

Bodybuilding is an endeavor that’s all about finding the perfect training routine that will give you the gains you seek. When it comes to sculpting muscle you’ll have to go through a series of trial and error in order to discover what exercises work best with your body type. Choosing to transform your body is truly a daunting task. There can be no half measures, no quick fixes. It’s all about making the necessary improvements through hard work and dedication.

To many younger bodybuilders, as well as individuals new to lifting, the notion that innovation is the key to growth is a bit misconstrued. Sure, new exercises and machines may be great in the way of accessibility and could prove to be very effective for muscle building, but that doesn’t change the fact that the classic exercises still provide some of the best results for building a strong and aesthetic physique.

All that being said, it would seem that many bodybuilders are forgetting about some of the classic exercises that provided some of the best gains ever since they were created. We’ve compiled a list of some of the greatest classic exercises that many present day bodybuilders may be neglecting, but should never forget.

Arnold Schwarzenegger: Arnold Press

A dumbbell press named after Arnold, this shoulder exercise was a great innovation during its heyday. The rotation of the dumbbells on the way up add a greater range of motion, which means attacking multiple muscle in the shoulders. This means activating more muscle fibers and growth.

deadliftSteve Reeves: Pinch-grip Deadlift

We’ve all seen the normal deadlift before, a great exercise for building up the back, but this variation can help your gains in a number of ways. This Steve Reeves derivative means grasping hold of the outward facing weighted plates, a lifting it up, barbell and all for an exercise that will work your forearms, legs, lower back, and improve your grip strength.

Dave Draper: Curl and Press

It’s hard to believe that you don’t see this move being performed in every gym across the globe. Dave Draper’s inspired exercise is basically a two in one affair. The movement is both a shoulder press and a curl all wrapped into one exercise. You get two exercises for the price of one and would work perfectly on any biceps, triceps, or shoulder days.

Eugen Sandow: Screw Press (a.k.a. Bent Press)

This one is more of a strongman lift, but nevertheless, it’s definitely an exercise you should consider adding to your routine. Why? Because functional strength is just as important to build up as much as your biceps. If you want to lift heavy then you’ll have to consider building up your overall strength. This classic made famous by Eugene Sandow himself is definitely a routine that should always be in style.

So what’s your favorite old school exercise? Let us know in the comments below and be sure to follow Generation Iron on Facebook and Twitter.

Best on the Planet – Legs Which Can Put Tree Trunks To Shame

By
Vidur Saini
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bodybuilding leg press

The Biggest and The Meanest Legs In The Fitness Industry

A pair of big wheels are what separate the men from the boys. Shredded legs are a sign of dedication, commitment, and brute strength. The athletes on the list make gym bros look like light bulbs. These are the best legs on the planet.

For an aesthetic physique, you need to lay equal, if not more, focus on your legs as compared to your upper body and the athletes in this article are the perfect example. The next time you think of skipping leg days, these athletes will haunt you in your dreams.

Tom Platz

If you’re talking about the most insane legs in the bodybuilding world, you can’t leave Tom Platz out of the conversation. The fact that Platz had the legs he had back in the golden era of bodybuilding is nothing but insane. Platz was nicknamed “The Quadfather” for good reason. His legs would give bodybuilders today a run for their money. There was no doubt he’d be on the list of best legs on the planet.

 

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A post shared by Tom Platz (@tomplatz)

How did he build those monstrous legs? Let’s take a look.

Squat: 8-12 sets x 5-20 reps
Hack Squat: 5 sets x 10-15 reps
Leg Extension: 5-8 sets x 10-15 reps
Lying Leg Curl: 6-10 x 10-15
Standing Calf Raise: 3-4 x 10-15
Seated Calf Raise: 3-4 x 10-15
Hack Machine Calf Raise: 3-4 x 10-15

Tom Platz used the hack squat a little differently than many, putting more emphasis on the quads. He would put his heels together and his feet directly underneath him in a “duck stance” position. He would go down in sort of a “sissy squat” motion, and explode up.

Platz was also famous for taking things to failure and doing forced reps on top of that. Specifically he would do the leg extension and lying leg curl until failure, then force more half reps on top of it.

Ronnie Coleman

Another man that could not be left out of a list consisting of the best legs on the planet, Ronnie Coleman. He holds the record for the most number of Mr. Olympia title wins. He won the most prestigious bodybuilding show for eight years in a row. Coleman was a force to be reckoned with in his competitive years. He didn’t get to that position with chicken legs!

 

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A post shared by Ronnie Coleman (@ronniecoleman8)

Coleman had monstrous legs to match his gigantic upper body, weighing around 300lbs on stage, he certainly had muscle on the lower half. What exactly did he do to build these?

Front or rear squat: 5 x 10 reps
Leg press: 4 x 12-10 reps
Walking lunge: 2 x 100 yards
Leg extension: 3 x 20 reps
Standing one-leg curl: 4 x 15-10 reps
Lying leg curl: 4 x 15-8 reps

Ronnie could be seen moving some serious weights on leg day. He actually suffered from a herniated disc that would eventually require over 13 surgeries while squatting 800 pounds.

Julian Smith

 

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A post shared by Julian Smith (@smith.julian)

Julian Smith is also known as “The Quad Guy” and we approve his choice of name. Smith follows brutal leg workouts, and he shares them with his followers on Instagram. You’ll surely be motivated to train your legs after scrolling through his Insta feed.

Weighted Sissy Squat: 4 sets, failure reps
Narrow Stance Squats: 4 sets, 8 reps
Leg Extensions – Note: 10 sec. hold each rep 4 sets, 4 reps
Seated Quad Contraction: 4 sets, 4 reps
Hack Squat: 4 sets, 12 reps
Stiff-Legged Deadlift: 4 sets, 12 reps
Decline Dumbbell Leg Curl: 4 sets, 8 reps
Hamstring Contraction: 4 sets, 4 reps
Good Morning: 4 sets, 8 reps

Branch Warren

 

 

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A post shared by Branch Warren (@thebranchwarren)


Branch Warren is known for his grueling workouts. He works out at the non-air conditioned Metroflex gym in Texas which goes on to say a lot about his work ethic. Branch’s legs look nothing less than tree trunks with veins.

Leg Extension: 3 set of 30 reps
Squat: 5 sets of 6-10 reps
Hack Squat or Leg Press: 3 sets of 8-10 reps
Walking Lunge: 3 sets of 100 yards (Similar to Ronnie)
Lying Leg Curl: 4 sets of 15-20 reps
Standing Leg Curl: 3 sets of 15-20 reps

His legs are actually so famous that Chinese bodybuilder Chen Kang is nicknamed “Branch Chen” because his legs are similar.

Jay Cutler

 

 

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A post shared by Mr Olympia Jay Cutler (@jaycutler)


Being crowned 4X Mr. Olympia is proof Jay Cutler is one of the best bodybuilders in the world. Jay broke all the standards with his size and conditioning when he stepped on the Mr. Olympia stage to dethrone 8x Mr. Olympia winner Ronnie Coleman (another entrant on our list) for the world’s best bodybuilder title. Jay’s leg day looks something like this:

Leg Extension: 2 x 10-15
Squat: 4 x 6-10
Leg Press: 3 x 7-9
Hack Squat: 3 x 8-10
Stationary Barbell Lunge: 2 x 8-10
Stationary Dumbbell Lunge: 2 x 8-10
Smith Machine Front Squat: 3 x 8-10
Leg Extension: 4 x 6-8 (drop set)

Jay’s legs were developed through heavy, high volume, high intensity workouts. This brought him feathering in his quads like no other, and thus the birth of the infamous “Quad Stomp” was born.

Kai Greene

 

 

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A post shared by Kai Greene (@kaigreene)


Kai Greene was the contender for the Mr. Olympia title for the longest of times and some people consider him an uncrowned Mr. Olympia. Having a long lasting rivalry with the Great Phil Heath, it’s almost a given that his legs would be massive. Kai gave Phil a tough competition, and his legs had no problem making the list for best legs on the planet. Kai has a high volume style of training, and he includes a variety of exercises to target and develop his legs.

Lying Leg Curl: 4 x 15-20
Standing One-leg Curl: 4 x 12-15
Stiff-leg Deadlift: 4 x 15-20
Walking Lunge: 3 x approximately 40 yards
Leg Extension: 4 x 20, 15, 12, 12
Squat: 4 x 20, 15, 12, 12
Leg Press: 4 x 15-20

For many bodybuilders, they do not go above 8 reps on certain lifts. Kai definitely goes against all that, hitting sets of 12+, and it has proven time and time again to work for him.

Dorian Yates

 

 

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A post shared by Dorian Yates (@thedorianyates)


Dorian Yates is 6X Mr. Olympia and is the person responsible for starting the trend of pushing the human muscular size into the stratosphere. He is the original mass monster. Yates dwarfed everyone when he stepped on stage and dominated the bodybuilding world for years. As a Mr. Olympia, he at one point had the best legs on the planet, and the workouts are what got him there.

Leg extension: 2 x 10-15
Leg press: 2 x 10-12
Hack squat: 2 x 10-12
Lying leg curl: 1 x 10-12
Stiff-legged deadlift: 1 x 8-10
Single-leg curl: 1 x 10-12
Standing calf raise: 1 x 8-10
Seated calf raise: 1 x 8-10

Yates poured his blood and guts into his workouts. His approach to training resembles that of Mike Mentzer, heavy weight, heavy intensity, high volume. Dorian Yates has stated that he would struggle to get off the toilet for days after a leg day.

Ben Pakulski

 


Ben “Pak Man” Pakulski has one of the freakiest legs in the bodybuilding industry. His quad sweep is so defined, it looks like it’s morphed. It doesn’t end here, his 23-inch calves act as the show stoppers when he turns around to hit his posterior poses. Some of his favorite exercises are:

Lying leg curls: 5-6 sets of 6-8 reps

Leg presses: 6 sets of15-20 reps

Hack squats: 4 sets of 6-10 reps

Walking or stationary lunges: 3 sets of 12-15 each leg

Leg extensions: 3 sets of 15-20 reps

Pak Man keeps it fairly simple with these exercises and rep ranges. It definitely is an old school style workout resembling that of Tom Platz, and it put him on the list for best legs on the planet.

Joey Swoll

 

 

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A post shared by Joey Swoll (@joeyswoll)


The Tik Tok king. Joey’s legs look like a ton of meat has been slapped onto them, no doubt he’d be a contender best legs on the planet. Swoll is one of the most famous internet fitness celebrities, and his popularity is growing with time. His aesthetic physique and insane athleticism have made him a crowd favorite. His leg day is no joke either.

Seated leg curl: 4 sets of 8-12 reps
Seated leg extension: 4 sets of 8-12 reps
Leg press: 5 sets of 8-15 reps
Smith machine squat: 4 sets of 8-12 reps
Dumbbell stiff leg deadlift: 4 sets of 8-12 reps
Seated calf raise: 4 sets of 15-20 reps

Joey is another one of these guys that hits high rep ranges. Clearly, it works out well for him.

Flex Lewis

 

 

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A post shared by Flex Lewis™ (@flex_lewis)


Flex Lewis is the king of legs, and only a few people can challenge him for the throne. Lewi’s legs are perfectly proportionate, have the size, and his calves look like they have a life of their own. His leg day is a lot of exercises, and a lot of volume.

Leg Extension: 4 sets of 10-12 reps
Leg Press: 4 sets of 10 reps
Hack Squat: 4 sets of 10-12 reps
Reverse Lunges with Barbell: 4 sets of 12 reps
Hip Extensions: 4 sets of 12 reps
DB Lunges: 4 sets of 12 reps
Standing Machine Calf Raises: 4 sets of 12-15 reps
Leg Press Calf Raises: 4 sets of 12-15 reps

Flex’s legs don’t look the way they do for no reason. His leg workout involves a bit more than some of the other guys on the list, but it definitely works in his favor.

Best Legs Wrap Up

These guys listed have some of the best legs not only in the fitness industry, but the best legs on the planet. Their legs along look like something out of a comic book. The workouts they use to grow them are a force to be reckoned with.

Who was your favorite on the list, and which of the workouts was your favorite? Are you going to give any of these a shot?

Header image courtesy of Envato Elements

Also be sure to follow Generation Iron on Facebook, Twitter, and Instagram.

 

Bodybuilder Josh Crane Sacrifices His Life In Heroic Rescue Attempt

By
Derek Dufour
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Josh Crane Bodybuilder
Image via Instagram @joshcrane.fit

Josh Crane, a competitive bodybuilder and Navy Veteran, dies rescuing two rafters from drowning.

Josh Crane, an NPC bodybuilder and Navy veteran was found dead downstream after sacrificing his life to save two rafters. Crane most recently competed in the 2022 Governor’s Cup. He was known for his desire to “do anything” to help those in need. He was 30 years old.

ABC10 reported on July 31st about the tragic news. Josh Crane acted immediately to help two rafters who were in need along the American River on Friday. Sadly, he did not make it out of the water after saving the two individuals.

Josh Crane was known for wanting to help people. Crane’s sister spoke with ABC10:

“My brother was a humble guy and anybody who knew him knew he had the biggest heart ever imaginable. He would do anything, He’d give you the shirt off his back and just be there,” said Jessica Crane, sister of Joshua Crane. “That’s something that I knew that he would do. No matter no matter what.”

 

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A post shared by Josh (@joshcrane.fit)

Josh Crane’s family confirmed that Crane had organized a group of UC Davis students to go tubing on the American river. It was there that two of the students had gotten stuck near some rapids. The two individuals were stuck in tubes, while Crane was using a paddleboard. So he decided to try and help rescue them from the rapids. Crane reportedly jumped off of his paddleboard without hesitation and saved them.

“There were two females that were stuck on tubes and my brother was on a paddleboard and they were asking for help,” Josh Crane’s sister stated. “So he jumped off his paddleboard, like he would (to) help anybody, and no hesitation, no questions asked, jumped off his paddleboard and jumped in the water and got them out.”

Sadly, after rescuing the two students, Josh Crane did not make it out of the river. He was later found downstream from the San Juan Rapids, dead.

Beyond bodybuilding, Josh Crane was studying to become a doctor and was expecting to graduate in spring of 2023. As a Navy Veteran, Crane’s job took him all over the world including Camp Pendleton and as far as Japan. Crane joined the military right out of high school.

Danny Grigsby Completes Heaviest Raw Deadlift In Powerlifting History With 487.5kg (1,074.8lb) Lift

By
Greg Patuto
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Heaviest Deadlift

Danny Grigsby could be working his way toward the 500kg mark.

There has only been two men all-time who have deadlifted 500kg. Danny Grigsby looks like he has a chance to be the third — and will do it in a much different way.

Grigsby competed in the 2022 WRPF American Pro in Manassas, VA over the weekend. There were many great performances from some of the top powerlifters in the world but Grigsby highlighted the event. He completed a massive 487.5kg (1,074.8lb) raw deadlift, which is the heaviest of all-time.

This feat is nothing new for Grigsby. He held the previous mark of 440kg (970lb), which was set during the 2021 WRPF The Bucked Up Showdown. He was able to blow right past that number and approach a new milestone.

“All 3 attempts on deadlift from the meet opener 981, 2nd attempt 1,038, and 3rd 1,074. Opener moved like I thought it would, 2nd was equally fast, my third changed from initially 1060 to 1,074. This meet was about the overall total, my 3rd was just gonna be whatever I needed to secure 2300 and become 2nd all time for total at 275 behind the big man @thehulkmeyers.”

 

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A post shared by Danny Grigsby (@dan_grigs)

Danny Grigsby was aiming for a total of 2,300 pounds during this event. The third and final deadlift attempt was loaded with what he needed to reach this number.

Danny Grigsby: 500kg Deadlift?

Hafthor Bjornsson and Eddie Hall remain the only men who have deadlifted 500kg. Of course, the strongman parameters and powerlifting ones are far different. Grigsby did not use lifting straps or a deadlifting suit, which makes the lift even more impressive.

During the WRPF American Pro, Grigsby weighed in at 121.7kg (268.8lb) and competed in the 125kg weight class. He was successful on all eight of his lifts. Grigsby did not attempt his third bench press rep.

Over the course of his career, Grigsby has competed 15 times. He has secured 11 victories in those events. When he has not won gold, Grigsby is usually on the podium. He currently holds the deadlift world record in both the 125kg and 140kg weight classes.

It is unknown when Danny Grigsby will attempt the massive 500kg deadlift but it seems like that is what he is working toward.

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

Spider Curls: How to & Exercise Guide

By
Dylan Wolf
-

These Spider Curl exercises will effectively help blow your biceps up

Biceps. A favorite muscle to train amongst almost all gym goers. Who doesn’t enjoy a good bicep pump? Barbell curls, preacher curls, cable curls; they are all effective movements to blow up your biceps. However, after a while you’re going to want to throw in something different that can make those biceps really pop. What should it be?

Enter… the spider curl. One of the simplest, yet one of the most effective curl variations you can utilize for your biceps.Spider curls are a movement that provides a great contraction and amazing tension throughout the movement, making it a great exercise to build those peaks.

In this article we will cover just exactly how to properly perform spider curls, how they work, training tips, and if you should be throwing this all time classic exercise into your workouts. Additionally we’ll be answering some FAQs to help you get the most out of your biceps!

Editor’s Note: Generation Iron’s content is meant to be informative and should not take the place of advice and/or supervision from a medical professional/trainer. The articles and opinions on this site are not meant to be used as diagnosis, prevention, and/or treatment of health problems. Speak with your physician/trainer if you have any concerns.

How to Do Spider Curls

While spider curls are indeed a rather simple exercise to execute, there are some things to keep in mind as far as doing them properly in order to maximize the benefits.

The Tools

Spider curls can be done in a variety of different ways, all effective, which is what makes it such a useful exercise. All you need is an incline bench, and something to curl. The movement can be completed using an incline bench with dumbbells, an EZ bar, a barbell, or even cables!

Setting up for Spider Curls

  • For setting up this exercise, begin by adjusting the incline bench on a slight angle
  • Typically a 45 or 60 degree angle works great
  • Grab whatever you are using to curl; again you can choose from dumbbells, barbells, EZ bar, or cable attachments, all while using an underhand grip
  • Lie on the bench with your torso and stomach pressed against the backrest (The top of the bench should be at armpit length)
  • Keep shoulders and upper arms locked in place, with the forearms being the only part of the arm moving through the bending of the elbows
  • Curl towards your shoulders, squeezing the biceps throughout the whole movement and hold the contraction at the top of the movement. Make sure to really focus on that squeeze
  • In a controlled manner, lower the weight back to your initial starting point
  • Repeat this for your targeted rep range

See the Pro use it: To see some spider curls in action, check out this video from 4x Mr. Olympia Champ, Jay Cutler:

Sets and Reps

Due to spider curls being an isolation movement for a relatively smaller muscle group, it is not an exercise you will want to go too heavy on. You do not want to be hitting one rep PRs or sets of low reps. Instead you want to do this movement with moderate weight and higher reps to maximize hypertrophy.

Aim for 3-5 sets of 12-15 reps. Really get the most out of each rep, focusing on good control on the way up, a tight squeeze at the top, and extending the bicep back down slowly.

Training Tip: When using cables for your spider curls, you can use a variety of attachments such as a straight bar, D-Handle, or rotating curl bar (shaped like an EZ bar).

Benefits of Spider Curls

So…what does this movement have over other bicep movements? For starters, it is a great bicep isolation exercise that keeps the muscle under constant tension. The way the lifter is positioned makes it hard for them to cheat the rep up, making this exercise really tear up the biceps.

Another reason this movement is beneficial is the range of motion. Unless you have abnormally long arms or your incline bench is too low to the floor, you will get a full range of motion with each rep.

Muscles Targeted

The biceps brachii are the main muscles worked within this exercise. You are targeting both the long head and the short head of the biceps.

The spider curl also hits secondary muscle groups, these include the brachioradialis, brachialis, and forearms as well. The forearms and grip strength also come largely into play once the biceps start to fatigue.

Image Credit: @MuscleEngineered Instagram

Variety

As stated before, spider curls can be performed with a number of different pieces of equipment. This includes barbells, dumbbells, or cable attachments. This is another reason the spider curl is an exercise that can easily be added into any arm day routine. It provides so many different ways to effectively hit the muscle.

Switching up what you are using, whether that be barbells, dumbbells, or cable attachments, attacks the muscles from different angles and can help with squeezing and contracting. Find what works best for you and ditch those baby biceps.

Common Mistakes of Spider Curls

Although it is hard to cheat on the spider curl due to positioning of the lifter on the bench, there is plenty of room for error within the movement to hinder effectiveness and results.

Too Much Weight

Too much weight is a problem on just about any exercise. You never want to go too heavy, not only at the risk of injury, but also going too heavy ruins the contraction. You will not be able to get that good squeeze, which is something you want for the best results.

Too much weight can also cause your biceps to fatigue sooner. As your biceps fatigue, a lifter may sacrifice form for reps thus losing the strict focus on the bicep.

Range of Motion

Image Credit: @fitkill instagram

On this exercise you really want that full range of motion. Curling all the way up towards your shoulders, and extending all the way down slowly back to the starting point. Your arms have a lot of freedom in the spider curl, so utilize it.

Poor Form

Poor form could be caused by the issue of too much weight, but with moderate weight you should be able to focus on good form. You want your upper arms and shoulders locked in, while the forearms are really doing the work to curl that weight up to get the most out of this exercise.

Training Tip: Start with extremely light weight just to get the feel for the movement. Nail the form, and then increase the weight to maximize those gains.

Frequently Asked Questions (FAQs)

Now that we are at the end of the article, you may not be completely sold on trying out the spider curl and may have a few questions regarding this exercise.

  • Are Spider Curls Actually Worth it?
  • Can I Perform Half Reps or Cheat Reps During Spider Curls?

Let’s dive in.

Are Spider Curls Actually Worth it? 

Short answer, yes. The spider curl is worth throwing into your workout routines when it comes time to hit biceps.

As stated before, the position of the lifter on the bench really stabilizes your upper body and lets you really focus on hitting the targeted muscle, due to cheat reps being harder to perform. The spider curl is an exercise that can help yield great results because of it forcing the lifter to complete quality reps.

Can I Perform Half Reps or Cheat Reps During Spider Curls?

Technically, you could do cheat reps or half reps, like the 21’s bicep exercise. No one is really stopping you from doing this, but cheat reps and half reps may cause you to lose focus on the full contraction of the bicep.

Cheat on your diet before you cheat on this exercise (do not take that literally). But don’t get it wrong, cheat reps on other bicep exercises can help build great arms. Just take a look at the late Rich Piana’s take on it!

More on Biceps

Don’t limit yourself to boring biceps exercises, blow them up with some exercises from the archives!

References

Hughes, Chrisman (2021). “4 Important Tips for Better Biceps: Engage Both Sides of Your Bicep”. (Source)

Mayo Clinic (2021). “Overuse Injury: How to Prevent Training Injuries”. (Source)

Physiopedia (2022). “Biceps Brachii”. (Source)

Physiopedia (2022). “Range of Motion”. (Source)

Sweeny, H.L., et. al (2018). “Muscle Contraction”. (Source)

PNBA Natural Olympia Champ Céline Richard on the Importance of Mind-Muscle Connection for Muscle Growth

By
Terry Ramos
-
Celine Richard on Mind-Muscle Connection

Natural Olympia Women’s Bodybuilding champ Céline Richard discusses the importance of the mind-muscle connection for muscle growth. 

When thinking about muscle hypertrophy (muscle growth), we often think about the weight you lift, the exercise you do, and the volume of your workouts. But we often forget another critical component of muscle hypertrophy. And that’s your ability to concentrate on the muscle you’re targeting during an exercise, a mind-muscle connection. Professional Natural Bodybuilding Association (PNBA) athlete Céline Richard explained its importance for muscle growth on social media. 

Richard stated (translated to English):

“The mind-muscle connection is an internal focus, which involves directing our attention to the muscle that is working during strength training.

@psychofitness21 gives signals of concentration by touching a particular muscle, this has a positive impact on muscle stimulation and hypertrophy (muscle growth).

He uses mental cues during workouts to get his clients to focus on their muscles and movements. These cues can mean that by simply thinking about squeezing a particular muscle during an exercise, you are activating it much more effectively than just mindlessly crashing reps.”

You can see her entire social media post below. 

Céline Richard competed in the Women’s Bodybuilding category and was the 2021 Natural Olympia gold medalist. Richard initially received second place. However, she was bumped to the winner after the former 2021 Natural Olympia Women’s Bodybuilding champ Jill Kolivoski failed a drug test. 

Drug Testing in the INBA PNBA League 

The International Natural Bodybuilding Association (INBA)/PNBA takes drug testing very seriously. Athletes are tested for drugs prohibited under the World Anti-Doping Agency (WADA) guidelines in the off-season and in-season. Any athlete who fails a drug test will be stripped of their title, prize, and money and placed in the Hall of Shame. In addition, they’re banned from competing. 

Other natural bodybuilding leagues, for example, may test for drugs. However, their methods aren’t as reliable as the INBA PNBA league. For instance, Jill Kolivoski went under the radar in a separate natural bodybuilding league, where she passed a drug test. 

Mind-Muscle Connection

The mind-muscle connection is your ability to focus on a specific muscle group you’re targeting during a movement. For example, during a bicep curl, instead of thinking about the number of reps you’re performing or how much weight you’re lifting, you’ll put your attention on your biceps. And think about the contractions happening as you lift the barbell. Visualize your biceps squeezing together each and every rep. Training your brain to pay attention to the muscle you’re activating will increase muscle activation. 

Although this may sound woo-woo, research supports its effectiveness for muscle hypertrophy (1). Another benefit of mind-muscle connections is that it forces you to pay attention to your form.

Follow us on Instagram, Facebook, and Twitter for more fitness tips from natural bodybuilding champs! 

Reference

  1. Schoenfeld, B. J., Vigotsky, A., Contreras, B., Golden, S., Alto, A., Larson, R., Winkelman, N., & Paoli, A. (2018). Differential effects of attentional focus strategies during long-term resistance training. European journal of sport science, 18(5), 705–712. https://doi.org/10.1080/17461391.2018.1447020

Andrew Jacked Looks Chiseled In Physique Update Two Weeks Out Of 2022 Texas Pro

By
Greg Patuto
-
Physique Update

Andrew Jacked looking “flatter than pancake” as he prepares for his pro debut.

The much-anticipated debut of Andrew Jacked in Men’s Open is right around the corner. One of the up-and-coming talents at the professional level recent shared a physique update where he is looking chiseled ahead of the 2022 Texas Pro.

Jacked caught eyes very early in his career because of his exceptional build and conditioning. He is extremely shredded with a small waist and great symmetry. Jacked has the chance to be a threat at the next level and this is what we will see moving forward. In his career, Jacked has picked up victories at the EBBF Ajman Bodybuilding and Physique Competition and Elite Pro League.

Leading up to this competition, Andrew Jacked has been working with the likes of Flex Wheeler and George Farah. This physique update came at The Dragon’s Lair in Las Vegas alongside legendary 212 competitor Flex Lewis.

Andrew Jacked Physique Update

On Sunday, Andrew Jacked hit a massive workout before sharing this update on Instagram. It is clear that he has made incredible improvements to his physique as he prepares to take on his first professional competition.

“Flatter than Pancake 🥞 😎
Awesome blessing and pleasure to have an encounter with the Big Steve @bevsgym , thanks to @flex_lewis and @milossarcev for the introduction 🙏🏾.

Yesszzziirrr!!!

@officialflexwheeler
@georgefarah_guru
Now back to The Prep Files …”

 

View this post on Instagram

 

A post shared by Chinedu Andrew J (@andrewjacked)

With the help of Flex Wheeler, Jacked was able to win the overall 2022 Arnold Classic Amateur title in March. He has been training with some legendary bodybuilders in recent weeks to prepare. He shared his plans for the rest of the year as he gears up for success at the next level.

The 2021 Texas Pro was a competition won by Iain Valliere. This was one of two back-to-back victories for Valliere as he was also able to win the Tampa Pro. Jacked will have a chance to solidify his reputation during one of the biggest shows of the year.

If this physique update in any indication, Andrew Jacked will be a contender heading into the competition. There is two weeks before the show, which will take place from Aug. 12-13. There is no doubt that Jacked will put the finishing touches on what could be a championship physique.

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

2022 1BroPro Show Results

By
Greg Patuto
-

Elton Mota, Laura Ziv pickup victories during the 1BroPro Show!

The 1BroPro Show took place on Saturday with the Men’s Physique and Bikini divisions headlining the event. It was Elton Mota and Laura Ziv who earned victories and punched their tickets to the 2022 Olympia in their respective divisions.

Mota is an up-and-coming talent in the Men’s Physique division. He has a handful of competitions under his belt and will continue to improve. With this victory, he has earned his first qualification to the biggest show of the year. Ziv has been busy since earning her Pro Card. She competed seven times last season and earned her first victory here. She is another competition that will make her first appearance on the Olympia stage.

The full results from the event have been announced! Check out the full breakdown from the show, along with the official score cards, below.

2022 1BroPro Show: All Division Winners

  • Men’s Physique: Elton Mota
  • Bikini: Laura Ziv

2022 1BroPro Show Breakdown

Men’s Physique

  • First Place – Elton Mota
  • Second Place – Tyler Smith
  • Third Place – Shannon Davis
  • Fourth Place – Omar Suleiman
  • Fifth Place – Leonardo Vecchiato
  • Sixth Place – Josh Bridgman
  • Seventh Place – Romeo Moffat
  • Eighth Place – Kennedy Maciel Santos Muniz
  • Ninth Place – Bader Alsabri
  • Tenth Place – Ryan John-Baptiste

Bikini

  • First Place – Laura Ziv
  • Second Place – Eszter Oczella
  • Third Place – Chloe Margraitner
  • Fourth Place – Lucy Edwards
  • Fifth Place – Jade Kelsie Wolfenden
  • Sixth Place – Martyna Derlat
  • Seventh Place – Emma Swankie
  • Eighth Place – Noemi Cosentino
  • Ninth Place – Kerry Sexton
  • Tenth Place – Renata Nowak

2022 1BroPro Show Official Score Cards

Men's Physique Bikini

Generation Iron wishes to congratulate all the great athletes who earned a win at the IFBB 1BroPro Show 2021. Make sure to check out our full IFBB Pro results page from this year and previous years right here to catch up on any action you may have missed!

Myprotein Impact Whey Protein Review

By
Terry Ramos
-
MyProtein Impact Whey Protein Review

Everything you need to know about Myprotein Impact Whey Protein

Product Overview 

Many people aren’t eating enough protein for their fitness goals. But consuming enough protein is vital for maximizing muscle growth. And getting protein from food alone can be mundane and challenging. Plus, many high-protein foods like steak and pork contain too much fat, making them high in calories. 

However, a quality whey protein shake will give you ample protein off little calories. And whey protein has the essential amino acids plant-based protein food doesn’t that meats have, without the fat and extra calories. So you can build muscle without gaining fat. 

In addition, protein shakes are quick and convenient, saving you time cooking a meal. Furthermore, a quality protein supplement will have other essential ingredients for muscle growth, including branch-chain amino acids (BCAAs) and glutamine. 

This article will dive deeply into the premium supplement Myprotein Impact Whey Protein. And show the potent research-backed ingredients this whey protein supplement has. And why it’s a quality whey protein shake for building muscle without gaining fat. 

MyProtein Impact Whey Protein

MyProtein Impact Whey Protein

Myprotein Impact Whey Protein has everything a quality protein shake needs. It has 21g of protein but only 103 calories per serving, making it very effective for building muscle and losing fat. Other beneficial ingredients for maximizing muscle growth include 4.5g of BCAAs and 3.6g of glutamine.
Shop MyProtein

Main Takeaways

  • Protein is imperative for muscle growth, but consuming enough protein from food sources is challenging. 
  • Whey protein is found in dairy and has large amounts of essential amino acids, vital for muscle growth. 
  • Impact Whey Protein has 21g of protein off nearly only 100 calories, making it excellent for building muscle and warding off fat. Plus, it has BCAAs and glutamine, other essential ingredients to maximize muscle growth.

What Is Protein?

Protein is one of the three macronutrients (protein, fats, carbs) responsible for energy and providing your body with the nutrients it needs to function correctly. Although carbohydrates and fats are important, protein is essential (hence the term “essential proteins”). 

Protein is imperative for the growth and maintenance of tissues. For example, enough protein is essential to grow and repair your muscles. 

Benefits of Protein

Besides growing and repairing tissues, protein has other benefits, including:

  • Increase in strength and muscle mass
  • Bone health
  • Boost metabolism
  • Lower blood pressure

Whey Protein

Protein can be consumed from various meats (e.g., beef, pork), poultry (e.g., chicken, turkey), and fish (e.g., tilapia, cod). And it can also be found in dairy, where whey protein derives. The benefit of whey protein compared to other protein sources is that whey protein contains large amounts of essential amino acids. Essential amino acids are vital for bodily functions, including protein synthesis, tissue repair, and nutrient absorption. 

Whey protein is consumed through powder and is typically mixed in the beverage’s water or milk. Since plant-based proteins aren’t known for high amounts of essential amino acids and some meats such as beef and pork tend to be higher in calories due to their fat, whey protein is a great alternative. Furthermore, it’s quick and convenient to take and adds variety to your diet since getting enough protein for maximum muscle growth from food alone can be tedious. 

Impact Whey Protein Highlights

Impact Whey Protein is a Myprotein product. Myprotein only delivers the utmost quality supplements to enhance your workout performance and physique. Impact Whey Protein is packed with protein and BCAAs, a powerful duo to add muscle to your frame. Plus, it’s low in sugar, fat, and carbs, making it a very efficient product for consuming quick and convenient protein with few calories. In addition, this supplement comes in over 40 mouthwatering flavors, including Choclate, Vanilla, and Strawberry Cream. 

Moreover, Impact Whey Protein is ranked Grade A by independent tester Labrador for quality and value, making it one of the best protein powders on the market. And it’s Informed Choice Certified. Informed Choice is a premium sports nutrition ensuring the supplements only contain pure and permitted ingredients. 

Ingredients to Build Muscle

Impact Whey Protein has the essential amino acids, including BCAAs and protein, which are critical for building muscle. 

Amino Acids

BCAA’s are essential for building and repairing muscle. There are 20 different amino acids and nine essential amino acids, including BCAAs. For example, Impact Whey Protein has BCAAs, which are vital for muscle growth and prevent muscle breakdown. 

This study found that people who consumed a drink with BCAAs after a workout had a 22% greater increase in muscle protein synthesis compared to the placebo (1). 

Protein

Of course, protein is vital for building muscle. Protein is the building block of muscle, so consuming more protein promotes muscle growth. Numerous studies support increase protein consumption to greater muscle mass, especially when combined with strength training (2). 

Featured Myprotein Impact Whey Protein

Whey protein supplements are widespread. However, many contain extra additives and fillers that aren’t high-quality or promote muscle growth. Moreover, many protein supplements only have protein, but other ingredients such as BCAAs are also crucial for building muscle. Impact Whey Protein has all the ingredients you need for maximum muscle growth and to prevent muscle loss. And since it only has about 100 calories, it’s effective for fat loss too. 

Impact Whey Protein Properties

  • 21g of protein per serving
  • 4.5g of BCAAs
  • 3.6g glutamine
  • Low sugar
  • Over 40 tasty flavors
  • 1.9g of fat
  • 1g of carbs
  • 103 calories

How to Best Use Impact Whey Protein

You can consume Impact Whey Protein at any time throughout your day to add more protein to your diet. Whether in between lunch and dinner or before bed. However, we recommend consuming it 30-60 minutes post-workout for maximum protein synthesis. 

Also, we recommend mixing it with creatine monohydrate for best results since numerous studies show that creatine is also effective for muscle growth (3). 

Mix 1 large scoop (25g) to 150-250 ml of water or milk. 

MyProtein Impact Whey Protein

MyProtein Impact Whey Protein

Myprotein Impact Whey Protein has everything a quality protein shake needs. It has 21g of protein but only 103 calories per serving, making it very effective for building muscle and losing fat. Other beneficial ingredients for maximizing muscle growth include 4.5g of BCAAs and 3.6g of glutamine.
Shop MyProtein

Overall Value

Myprotein Impact Whey Protein has everything a quality protein shake needs. It has 21g of protein but only 103 calories per serving, making it very effective for building muscle and losing fat. Besides protein, this supplement has other beneficial ingredients for maximizing muscle growth–4.5g of BCAAs and 3.6g of glutamine. This supplement is ideal if your goal is to build more muscle and keep fat off. 

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

Follow us on Instagram, Facebook, and Twitter for more product reviews!

References

  1. Jackman, S. R., Witard, O. C., Philp, A., Wallis, G. A., Baar, K., & Tipton, K. D. (2017). Branched-Chain Amino Acid Ingestion Stimulates Muscle Myofibrillar Protein Synthesis following Resistance Exercise in Humans. Frontiers in physiology, 8, 390. https://doi.org/10.3389/fphys.2017.00390
  2. Bosse, J. D., & Dixon, B. M. (2012). Dietary protein to maximize resistance training: a review and examination of protein spread and change theories. Journal of the International Society of Sports Nutrition, 9(1), 42. https://doi.org/10.1186/1550-2783-9-42
  3. Saremi, A., Gharakhanloo, R., Sharghi, S., Gharaati, M. R., Larijani, B., & Omidfar, K. (2010). Effects of oral creatine and resistance training on serum myostatin and GASP-1. Molecular and cellular endocrinology, 317(1-2), 25–30. https://doi.org/10.1016/j.mce.2009.12.019
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