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Ronnie Coleman’s Mind-Blowing Body Fat Claim: Can Anyone Really Be Less Than 1%? | The Generation Iron Podcast

By
GI Team
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Victor Martinez weighs in on optimal body fat percentage in bodybuilding, Ronnie Coleman’s claims, and more

The Generation Iron Podcast, hosted by Victor Martinez, Ehsan Farahi, Edwin Mejia Jr., and Vlad Yudin, tackled a fan question that’s often asked in the fitness world: what is the ideal body fat percentage, and is maintaining 3-6% year-round a realistic goal? They also touch upon weight loss tactics and whether or not spot reducing fat is physically possible.

With the era of social media upon us, we see way more shredded physiques on a daily basis than we ever used to as a society. This is especially true for those who are fans of the fitness and bodybuilding world. What we used to have wait for in magazines every month now litters our Instagram feeds every single day.

This also creates the implication that bodybuilders and fitness icons are shredded 24/7 every single day of the year. It is one thing to be at a trim and healthy weight. It’s another to be bone-shredded 365 days a year.

That’s why Victor Martinez and the GI crew dedicated an entire episode to talk about body fat percentage, weight loss tactics, and the truth behind how to look shredded and how often. Let’s dive into it.

 

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A post shared by Victor Martinez (@dominicandominator)

Understanding Ideal Body Fat Percentage

The conversation kicked off with a discussion about the often-coveted body fat percentage range of 3-6%. Victor Martinez, a seasoned bodybuilder and Mr. Olympia competitor, emphasized that while achieving such low body fat is attainable for a short duration, it’s not sustainable or healthy to maintain throughout the entire year. He suggested that a more realistic and healthier goal would be around 10% body fat.

Ehsan Farahi chimed in, highlighting the extreme nature of 3-6% body fat and its unsuitability as a norm. He stressed that even for competitors, maintaining that level of leanness perpetually is unrealistic and not conducive to overall well-being.

The hosts unanimously agreed that aspiring for a constant 3-6% body fat is neither advisable nor feasible, especially for long-term health.

Body fat percentage is usually calculated by dividing the total weight of your body fat by your total body weight and expressing the result as a percentage. It provides insights into the amount of fat you’re carrying compared to lean body mass, which includes muscles, bones, organs, and other non-fat components.

For example, if you weigh 150 pounds and your body fat weighs 20 pounds, your body fat percentage would be calculated as follows:

(20 pounds / 150 pounds) x 100 = 13.33%

Different ranges of body fat percentage are associated with various health and fitness categories. Here are some general categories:

  • Essential Fat: This is the minimum amount of fat needed for basic physiological functions and is essential for overall health. For men, essential fat typically ranges from around 2-5%, while for women, it’s around 10-13%.
  • Athletes: Athletes tend to have lower body fat percentages due to their high levels of physical activity and muscle mass. Male athletes might have body fat percentages ranging from 6-13%, while female athletes might fall within the range of 14-20%.
  • Fitness: Individuals who are actively engaged in regular exercise but are not professional athletes usually fall within this range. Men might have body fat percentages of 14-17%, while women might have 21-24%.
  • Average: This range includes the average population and might include those who are moderately active. Men may have 18-24% body fat, and women may have 25-31%.
  • Obese: Individuals with body fat percentages that exceed the average range are considered obese. For men, this might mean having over 25% body fat, and for women, it could mean having over 32%.

It’s important to note that body fat percentage is just one of many metrics used to assess health and fitness. It’s often considered alongside other factors like BMI (Body Mass Index), waist circumference, and overall lifestyle habits.

Peaks and Cycles in Body Composition

Victor Martinez emphasized the importance of cycles and peaks in a bodybuilder’s journey. He pointed out that competitors shouldn’t aim to be in peak condition year-round but rather build towards their competition days. This involves strategic periods of intense training and controlled nutrition. This is why most pro bodybuilders follow a bulking and cutting schedule each season.

Social media has created the illusion that athletes and fitness icons are shredded all year. But in truth, we all have days where we look heavier and carry more water weight on our bodies. To deny ourselves fluctuation in body fat is unhealthy – and the standards shred that we see in magazines and online should not be the norm.

Even models maintain a healthy level of body fat percentage – then plan to dehydrate temporarily before a photo or video shoot.

Ronnie Coleman’s Remarkable (And Impossible) Body Fat Claim

The podcast delved into a statement by legendary bodybuilder Ronnie Coleman, who claimed to have achieved a mind-boggling 0.33% body fat during his prime. While many questioned the validity of this assertion, Victor Martinez and Ehsan Farahi offered differing perspectives.

Victor expressed his belief in Ronnie’s integrity and noted that misconceptions or misinterpretations might have contributed to the seemingly impossible claim. Ehsan acknowledged Ronnie’s exceptional status in the bodybuilding world and suggested that while 0.33% might be an exaggeration, a very low body fat percentage, such as 3%, could be closer to the truth.

While Ronnie Coleman did emphasize that his body fat was less than 1%. He likely was unaware of the “standard” body fat percentage in healthy athletes. Either misremembering or being told incorrectly likely led to Ronnie making a statement that by all accounts is physically impossible.

The Future of Mr. Olympia and Diversity

The hosts tackled the topic of whether we’ll witness another white Mr. Olympia champion in the future. The last Caucasian Mr. Olympia champion was Jay Cutler. This was over 10 years ago in 2010.

Victor Martinez offered his insights, indicating that the dominance of international athletes from the Middle East, like Big Ramy and Hadi Choopan, might make it unlikely for a white champion to emerge anytime soon. He believed that while trends can change, it will take time for a new generation of athletes to rise and challenge the current hierarchy.

Notably, Victor didn’t mention emerging talents like Derek Lunsford and Nick Walker, who are believed by many to have the potential to claim the Mr. Olympia title in the future. Derek Lunsford placed second at the Mr. Olympia just last year. Many hope to see him unseat the champion. Only time will tell how this all shakes out.

Debunking Spot Reduction and Sculpting Products

The podcast also addressed the myth of spot reduction – the idea that one can target fat loss from specific areas of the body. Victor Martinez debunked this notion, emphasizing that a combination of proper diet and training is essential for weight loss and sculpting. He highlighted that neglecting one aspect, whether diet or exercise, will hinder desired results.

The discussion touched upon the trend of using body sculpting products that claim to “freeze off” fat cells. Ehsan Farahi cautioned against mistaking these treatments for real fat loss, explaining that they often target skin rather than fat tissue. Victor Martinez added that such products can complement serious diet and training efforts but shouldn’t replace them.

Wrap Up

The Generation Iron Podcast provided insightful perspectives on body fat percentage, debunking myths and shedding light on the realistic goals that individuals should strive for in their fitness journeys. Remember, while achieving extremely low body fat might be a fleeting achievement, prioritizing overall health and sustainability remains the key.

You can watch the full episode of the Generation Iron Podcast above. Don’t forget to check back every Tuesday for new episodes only on the Generation Iron Fitness Network or wherever podcasts are downloaded.

Full 2024 World’s Strongest Man Lineup & Replacements

By
Greg Patuto
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Todd Burandt/WSM

There have been some changes to the 2024 World’s Strongest Man lineup.

The 2024 World’s Strongest Man (WSM) competition is set to take place from May 1-5 in Myrtle Beach, SC. A loaded group of the best Strongmen in the world will gather in one place to see who will take home the most-coveted title in the sport. There has been a shakeup in the lineup over the last few weeks and replacements have been added.

Both Martins Licis and Mateusz Kieliszkowski have withdrawn from the 2024 World’s Strongest Man competition. Licis won the World’s Strongest Man crown in 2019 before suffering some bad luck that kept him out of competition. He was able to return to prominence in 2021 by winning the Rogue Invitational. This year, he is already off to a hot start. Licis won the 2022 Arnold Strongman Classic before taking time off to focus on other ventures in his life.

Kieliszkowski was forced to miss the World’s Strongest Man competition in both 2020 and 2022. Two years ago, he was forced to miss the WSM competition with lower leg problems that did not allow him to train to the level he needed to. 2020 WSM champion Oleksii Novikov also announced that he will not compete in this year’s competition.

There have been three replacements named for the talent that will not compete. They are Kevin Faires, Pa O’Dwyer, and Ondrej Fojtu.

Mitchell Hooper was candid about his mental health struggles
Mitchell Hooper was candid about his mental health struggles

Full World’s Strongest Man Lineup

The full 30-man lineup includes replacements and former champions, led by reigning and defending champ Mitchell Hooper.

  • Austin Andrade
  • Evans Nana Aryee
  • Gavin Bilton
  • Adam Bishop
  • Nicolas Cambi
  • Marcus Crowder
  • Wesley Derwinsky
  • Thomas Evans
  • Kevin Faires
  • Shane Flowers
  • Ondrej Fojtu
  • Kane Francis
  • Nathan Goltry
  • Kristjan Jon Haraldsson
  • Rauno Heinla
  • Mitchell Hooper
  • Rob Kearney
  • Paolo Kordiyaka
  • Trey Mitchell
  • Pa O’Dwyer
  • Matthew Ragg
  • Spenser Remick
  • Jaco Schoonwinkel
  • Evan Singleton
  • Aivars Smaukstelis
  • Luke Stoltman
  • Tom Stoltman
  • Bobby Thompson
  • Eddie Williams
  • Oskar Ziolkowski

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

Nick Walker Shares Back Workout Five Weeks Out Of New York Pro

By
Greg Patuto
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Nick Walker Instagram

Nick Walker continues to prepare for the 2024 New York Pro with a huge back workout.

Nick Walker is back to full strength and just weeks away from his return to the stage during the 2024 New York Pro. He has recovered from a hamstring injury that kept him out of the 2023 Olympia and is looking to punch his tickets to this year’s show. During a recent YouTube video, Walker showed off his latest back workout.

Walker quickly rose to the top of the Men’s Open division in a relatively short amount of time. This includes winning the New York Pro during his rookie year. In 2021, he was crowned champion of the Arnold Classic before hitting the Olympia. He has two top-five finishes in each of the last two years and was a hopeful for this year as well.

“I’m a big advocate of the Dorian Yates style approach but we’re going to ease off of that in terms of training to failure. Not necessarily going to failure on sets but I may add a set or two on exercises to create a volume approach.”

The workout consisted of eight exercises used to perfect his physique ahead of one of the biggest shows of the year.

Nick Walker Instagram

Nick Walker Back Workout

Nick Walker hit back for the extent of this workout before finishing with some work on his hamstrings.

Walker has shared physique updates during the calendar year showing off his latest progress. Since his injury, Walker has worked on cutting weight and tightening up his physique.

“The weight is going down now. Things are starting to get really tight in terms of my body fat. It’s getting tight. Everything is getting tighter now. I can definitely tell we are getting leaner.”

As lean as he is, Walker remains one of the most-muscular athletes in the IFBB Pro League to this point. Many believe he would have competed for an Olympia title last year and he can do the same once qualified in 2024.

“We are hitting that four-week mark. This is grind time, this is the final stage. This is where we separate the men from the boys, the lions from the sheep.

We all know I always prevail from setbacks. I expect nothing less but to have another ring around my neck.”

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

Lee Labrada’s Training Tips for Thicker Legs

By
Terry Ramos
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lee labrada legs training
Image via Instagram @leelabradaofficial

Labrada suggests training your lagging muscle group first to help strengthen it. 

Lee Labrada offers his profound and educational perspectives on maximizing workout efficiency. His induction into the IFBB Pro Bodybuilding Hall of Fame in 2004 is a testament to his expertise. In a recent YouTube video, Lee Labrada and his long-term training partner and friend, Craig, provide valuable and actionable advice on leg training. This video is packed with insights, explicitly targeting the quads, hamstrings, and calves, and underscores the importance of leg training in achieving overall balance, strength, and power. Explore the insightful tips shared by Lee Labrada in the content below.

Lee Labrada’s Leg Day 

Exercises 
Bodyweight Squat (Warm-up)
Split Squat
Leg Press
Leg Extension
Hack Squat
Lying Leg Curl
Hyperextension
Seated Calf Raise
Standing Calf Raise

Bodyweight Squat (Warm-up)

Lee Labrada states he likes to start with bodyweight squats when doing leg exercises. Labrada emphasizes the importance of warmups and stretches before the major exercise. He has this to say:

“You know a lot of times people are in a rush, and they don’t do that properly. And you know the fact of the matter is that getting blood into the muscle is going to make the muscle tissue more elastic. It’s going to help to warm up the tendons and make them more elastic, and it’s going to make you less prone to injury. So a little bit of a warm up getting blood in there and then uh some stretching, and we’ll be ready to get into the meat of the program here.”

This study shows how warm-up exercises help boost athletic performance by up to 79% (1). During their warm-ups, they discuss how much weight they squat. Lee Labrada also points out how much he hated training his legs because he always fell sick but eventually got used to it. He says he trained his legs about three times a week then, but these days, he does it once a week as maintenance workouts.

Split Squat

Lee Labrada starts his leg training workout with an isolation exercise called the split squats. He gives the following essential tips:

“I want the knee to travel over the foot. That’s important to keep the joint aligned with the toe of the corresponding foot. I’m trying to keep the knee not so much going forward. I’m trying to keep it basically as perpendicular as I can and then just dropping my body. It throws more of the emphasis on the glute.”

Labrada shows that performing split squats with the right form targets the quads and glutes. He also had to get a chair to help Craig avoid falling over when trying to balance. Split squats are a type of unilateral exercise that can greatly improve your jump power (2).

Leg Press

 

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A post shared by Lee Labrada (@leelabradaofficial)

Labrada and Craig bonded over the old times when they did leg presses in the 90s, training their legs to failure. He also talks about how you can get the most out of your workouts with limited time.

“Even when you’re on limited time, you can get a great workout; it doesn’t take long. In fact, sometimes when you set a timeframe deadline to do it and I finished it in 15 minutes, or I got to finish it in 20 minutes, you’re a lot more focused. So less talking and more working out.”

Performing leg presses targets your glutes, hamstrings, and quad muscles.

Leg Extension

Performing the leg extensions constantly puts tension on your quads. Lee Labrada takes advantage of this, showing his impressive quads as you see Craig spotting him. Leg extensions are one of the few leg routines focusing on your quads without recruiting other muscles. 

Hack Squat

The hack squats work the quads, hamstrings, glutes, and calves. Lee Labrada explains that he can’t do them and draws a lesson for his fans.

“I’m going to be fully transparent with you guys because I think that it’s a learning lesson in not pushing something where you can set yourself up for an injury. When I came in here today, I have my right hip flexor slightly tweaked. That’s why I’m not doing these hack squats today. I want to be fully transparent with you guys and just use that to emphasize the point that if something is bothering you, work around it; pick another exercise that’s really important whether you’re training legs, your back, or your chest. Whatever it is, if a certain exercise hurts you or you have a tweaked muscle, work around it or avoid it because you want to live to fight another day.”

Labrada acts as Craig’s spotter during this exercise, explaining the importance of compound movements over isolated movements when building leg mass.

Lying Leg Curl

Labrada explains why using your hamstrings when doing lying leg curls is important. He also advises against cheating by swinging your legs. This exercise targets your calf muscles and puts constant tension on your hamstrings, stimulating hypertrophy. Swinging your legs generates momentum and limits muscle use.

Hyperextension

Lee Labrada gives tips on the proper way to perform the hyperextension. This is by placing your hips in front of the pad, pivoting the hips, and putting more emphasis on the hamstrings. You’ll get more tension in your hamstrings this way. Hyperextensions work on the glutes, lower back, and hamstrings.

Seated Calf Raise

The men move next to some calf exercises, and Lee Labrada and Craig reminisce about their time in the golden era of bodybuilding at Gold’s Gym and World Gym. They talk about how bodybuilding in those days was a community and how things seem different now.

Next, Labrada explains the seated calf raise exercise and how it works the soleus muscle and surrounding muscles. He had this to say:

“Seated position, you inactivate the gastrocnemius, which is what you see from the back of the calf. And it helps to train the soleus and all of the other muscles that you’ll find there in the calf.”

Standing Calf Raise

Labrada explains the secret to developing good calves is always to train them early and not at the end of your workouts when you’re too tired.

“Anytime you have a weak body part, train it early in your routine while you still have energy and focus.”

He points out that when doing this exercise, keep your knees slightly bent to get maximum tension in your gastrocnemius muscle. This position also minimizes the involvement of the soleus muscle.

Follow us on Instagram, Facebook, and Twitter for more workout tips from elite bodybuilders! 

 References

  1. Fradkin, A. J., Zazryn, T. R., & Smoliga, J. M. (2010). Effects of warming-up on physical performance: a systematic review with meta-analysis. Journal of strength and conditioning research, 24(1), 140–148. https://doi.org/10.1519/JSC.0b013e3181c643a0
  2. Zhang, W., Chen, X., Xu, K., Xie, H., Li, D., Ding, S., & Sun, J. (2023). Effect of unilateral training and bilateral training on physical performance: A meta-analysis. Frontiers in physiology, 14, 1128250. https://doi.org/10.3389/fphys.2023.1128250

Samson Dauda Tells Sam Sulek He Is Lifting Too Heavy, Explains Benefits Of Lighter Weight

By
Greg Patuto
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Hosstile YouTube

Samson Dauda took Sam Sulek through a chest workout and shared some insight on weight.

Samson Dauda has established himself as one of the top competitors in Men’s Open over the last two years. He has built an elite physique in the gym and knows exactly what needs to be done to improve. During a recent chest day, he spoke with Sam Sulek about using less weight to focus on muscle contraction rather than moving the most amount of weight possible.

Hosstile’s YouTube account shared a video of a chest day between Dauda and Sulek. During the workout, the two discussed some benefits of different workouts and what works best to hit a specific area. Sulek grabbed 150-pound dumbbells for his second set of incline presses. Dauda had a simple question and began a conversation.

“Why are you pushing so heavy?

When I say that, it’s not cause you’re not freaking strong enough to lift 200. That’s not ideal Remember, it’s one thing to power lift. It’s another thing to body build.”

Dauda continued to explain that it is beneficial to use less weight on certain exercises to focus on contraction rather than simply moving the weight.

“You gotta understand, you’re not using the muscle you’re supposed to be using. You’re concerned so much about lifting so heavy, that you’re not actually pushing your chest out of it.”

Samson Dauda Instagram

Samson Dauda Talks Benefits Of Using Lighter Weight

Samson Dauda hit his set before continuing the discussion about why he uses lighter weight on some exercises. This includes lowering the risk of injury as well.

“You gotta think about it. You’re lifting a lot of heavy weight in your second set. When you’re moving that weight up, you have more risk, especially doing free weight dumbbell, to cause an injury instead of bringing it down and slowing it down where you actually get that contraction.”

Sam Sulek asked a follow-up question about weight limits.

“What do you think the limit is on necessary weight?

I don’t ever think I need to do like 200’s or anything like that. But I do think the mechanical tension is a factor.”

Dauda discussed the body’s response to what is happening rather than the mental side of it.

“That’s the biggest factor. Remember, the body have no idea what weight you’re lifting. It only knows the resistance you’re putting through it. When you start focusing on the numbers you lift, you try to move the weight so much, you lose the actual idea of what you’re trying to do. The idea is you’re trying to build the muscle.

The muscle doesn’t care about the weight. It cares about the tension you’re putting it through. When you can contract it as tight as it can without resistance and release it and contract it again, that pushes blood flow and causes growth.”

 

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A post shared by Samson Dauda (@samson__dauda)

For his final set, Sam Sulek dropped from 150-pound dumbbells to 100 pounds. He joked that this was a difficult change.

“Let’s see what kind of set I can get with the 100’s instead of the 150’s. I’ll tell you what though, I’m still an ego lifter at heart so this is hard for me to hear.”

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

How The Underhand Lat Pulldown Can Give You Wing-Like Lats

By
Austin Letorney
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underhand lat pulldown

Lat Pulldown workouts that will build wing-like lats while also boosting other upper body muscle growth.

When seeking the perfect and symmetrical physique, we all want to those wide lats to really give us that wing-like physique. The benefit to this is that it gives a physique to enhance all those upper body muscles. With wing-like lats, it gives off the appearance of a wide upper body, making our arms pop, shoulders appear more rounded, and of course, your waist will look smaller than ever. One of the most prominent exercises to grow the lats is the lat pulldown, making its way into bodybuilding and powerlifting workout routines all around. While the lat pulldown is typically associated with an overhand grip, the underhand lat pulldown is not something to ignore.

Let’s break down the underhand lat pulldown, and how it can benefit your workout routine.

The Importance of Lats

Many people think that the lats are just for the looks, but this is not true at all. Having strong lats is something often overlooked and it shouldn’t be. Aside from the obvious aid to our overall physique by giving off that wide aesthetic, what wide lats can do is aid in number of other ways to really boost your overall physical health and wellness.

Stronger lats can help with posture by helping to keep your shoulders pulled back, so you do not look hunched over. This will work to alleviate pain and help boost confidence. Any pulling motion you look to perform, whether it be sport specific or more functional, will be greatly enhanced with strong lats, as well as balance for those big lifts and overall everyday support.

Let’s take a look at the underhand lat pulldown and really see what this can do for our gains. From what it is, to muscles worked, the many benefits, and how to perform it, you may just want to throw this into your routine and see what it can do for those gains. Plus, we’ll talk about the difference between the overhand and underhand lat pulldown so you can decide for yourself which one is best for you.

What Is The Underhand Lat Pulldown?

Underhand lat pulldown

The underhand lat pulldown, also referred to as the reverse grip pulldown, is a great exercise for building strength by targeting the lats and other back muscles, as well as your biceps and forearms for that added engagement. Your shoulders do get some work done as a result of the downward rotation of the shoulder joints.

As a compound exercise, this is great for working multiple muscle groups at once and you only really need an adjustable lat pulldown machine (1). For those who may not have access, you can receive similar benefits with chin ups or pull ups as a bodyweight exercise.

Muscles Worked

Looking at the muscles worked with the underhand lat pulldown, we see it is a great upper body enhancer for multiple groups. The primary muscles targeted are the lats, aiding in that wide physique and great pulling strength. Along with the lats, other muscle groups that see good work are the forearms, biceps, delts, and other back muscles, all working for optimal engagement.

sam sulek back workout
Image via Instagram @sam_sulek

Benefits Of The Underhand Lat Pulldown

The benefits of the underhand lat pulldown can help with sport specific movements or those that are more functional. Benefits include:

Increased Strength: This exercise is great for increasing strength and will work to effectively build muscle for any pulling motions (2).

Enhanced Stability: Strong lats and an equally strong upper body can give you great stability and work to keep you grounded for those bigger lifts.

Great Upper Body Compound Exercise: Working multiple muscle groups at once, this exercise is a great upper body compound exercise giving you the best chance at seeing serious growth.

Wide Lats & Great Physique: The ultimate goal of this exercise is to build those wide lats in order to increase your chances at a great physique. With a wide upper body, other muscle groups are greatly enhanced and you will start to see that desired physique seriously come to life.

How To Perform Underhand Lat Pulldowns

Here are the steps for performing the underhand lat pulldown exercise.

  • Set yourself up on the pulldown machine and adjust for the right height.
  • With an underhand grip, grab the bar and fully extend your arms.
  • With an engaged core and your feet firmly planted on the ground, pull the bar towards your chest with your elbows close to your body.
  • Pause at the bottom for a brief moment and slowly return to the starting position.
  • Repeat for your desired number of reps.

Differences Between The Overhand & Underhand Lat Pulldown

lat pulldown

When it comes to the differences between the overhand and underhand lat pulldowns, they may be slightly different but it will potentially influence which option you choose to work out with. The overhand grip will target specific muscle groups slightly more than the underhand grip. What you’ll find is that the overhand grip will also offer less range of motion in terms of pulling the weight to your chest.

The underhand grip will allow you to pull the weight farther down than you normally would which results in maximizing contractions to help build stronger muscles. As mentioned before, the underhand grip will also allow you to work more upper body muscles for increased growth and more benefits to that physique.

Ultimately, the choice between these two is up to you for you should decide what you want most of your lat workout. More isolation vs. more muscle groups, as well as more or less range of motion for contractions are some things to consider (3).

Wrap Up

The underhand lat pulldown is a great exercise to boost not only growth in your lats and other back muscles, but also for other upper body muscles that give you a well-rounded and shredded physique. Having strong lats and a strong back can give you aesthetic benefits, as well as physical ones including stability and increased strength and the underhand grip should not be an overlooked exercise.

Compared to the overhand grip pulldown you do get more bang for the buck, but ultimately the choice is yours for whatever you decide to go with depending on your goals. Look to add the underhand lat pulldown to your routine and see what it can do for your overall goals, as well as those wide lats.

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

  1. Newton, Harvey; Kinzey, Stephen (1998). “The Lat Pulldown”. (source)
  2. Andersen, Vidar; Fimland, Marius S.; Wiik, Espen; Skoglund, Anders; Saeterbakken, Atle H. (2014). “Effects of grip width on muscle strength and activation in the lat pull-down”. (source)
  3. Sutton, Brian. “The Biomechanics of the Lat Pulldown: Grips and Form”. (source)

2024 Wasatch Warrior Pro Bodybuilding Results

By
Greg Patuto
-
Photos via Instagram

Here are the full results from the 2024 Wasatch Warrior Pro!

The 2024 Wasatch Warrior Pro took place on Saturday in Salt Lake City, UT. There were three divisions on display with winners earning a spot in the 2024 Olympia.

Jason Huynh was victorious in Men’s Physique during the show. This will be his fifth consecutive appearance at the Olympia. Aimee Leann Delgado will also be making her return to the biggest stage in the sport after winning Bikini. Megan Sylvester-Cielen won her second Figure show of the year. She was also victorious during the Tri-City Pro earlier in the year.

The full results from the show have been announced. Below, check out the full breakdown, along with an official scorecard. 

2024 Wasatch Warrior Pro: All Division Winners

  • Men’s Physique: Jason Huynh
  • Figure: Megan Sylvester-Cielen
  • Bikini: Aimee Leann Delgado

2024 Wasatch Warrior Pro Breakdown

Men’s Physique

  • First Place – Jason Huynh
  • Second Place – Dustin Alvis
  • Third Place – Andre Benson
  • Fourth Place – Jeremy Coleman
  • Fifth Place – Dallas Botchway
  • Sixth Place – Phillippe Deglia
  • Seventh Place – Miles Mann
  • Eighth Place – Austin Witty
  • Ninth Place – Marc Shane
  • Tenth Place – Hossein Karimi

 

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A post shared by Jason Huynh (@jhuyner16)

Figure

  • First Place – Megan Sylvester-Cielen
  • Second Place – Madison Dinges
  • Third Place – Bailey Gutierrez
  • Fourth Place – Sandee Lark
  • Fifth Place – Kim Clark
  • Sixth Place – Jessica Baltazar
  • Seventh Place – Chelsea Rodgers
  • Eighth Place – Destinee Silva
  • Ninth Place – Nicole King
  • Tenth Place – Tanya Palacios

Bikini

  • First Place – Aimee Leann Delgado
  • Second Place – Brittany Hamilton
  • Third Place – Huyen Person
  • Fourth Place – Allison Testu
  • Fifth Place – Maya Astabie
  • Sixth Place – Malu Duarte
  • Seventh Place – Chantel Hall
  • Eighth Place – Jackie Cheney
  • Ninth Place – Kimberly Bonilla
  • Tenth Place – Alyssa Blessing

2024 Wasatch Warrior Pro Official Scorecards

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

3 Compound Exercises For Massive Biceps and Triceps

By
Austin Letorney
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wide grip barbell curls and spider curls

These three compound exercises that will help build massive biceps and triceps.

For many people, the size of their arms is directly proportional to their self-esteem, they want to fill out their sleeves. Arms are one of the first places people look to pack on muscle mass on when they start working out, and one of the first features someone will notice out in public. While it may seem like a daunting task to get those bulging biceps and horseshoe-shaped triceps, knowing exactly what to do to challenge your muscles to see growth is imperative in actually achieving that.

In this post, we will take a look at three compound exercises that will help build biceps and tricep muscles into something almost stage worthy. Whether it be a compound bicep exercise or a compound tricep exercise, your entire arm will start to see great definition and something you can be proud of.

rope hammer curls

Benefits Of Strong Arms

Aside from the obvious benefit of adding to your aesthetic, strong arms play an important role in both sport specific and functional movements, meaning that they are not just for looks. The ability to provide stability to those vulnerable joints like your shoulders and elbows is something we shouldn’t take for granted. Also, by working those arms, you will start to see increased grip strength (1) as a results of those exercises you are performing. This will greatly increase the output you do during training of other exercises, for those results during performance.

What Are Compound Exercises?

Compound exercises are multi-joint movements which help in building size and strength and can increase your volume and intensity for all exercises (2). Isolation exercises (involving single joint), on the other hand, help in building muscle definition and separation. If you’re just starting out or have hit a plateau, compound exercises will help take your gains to the next level. By performing compound exercises, you will work multiple muscles with just one exercise to save time while also building better mind-muscle connection.

For those looking to shed some weight, by working more muscle groups, you are burning more calories, thus leading to a decrease in weight for a more shredded aesthetic.

Compound Tricep Exercises

Let’s take a look at some of the best compound tricep exercises to really put some meat on your bones.

Close Grip Bench Press

Majority of the people have weaker triceps as compared to their biceps. This is why we like starting our workouts with triceps. Close grip bench press is one of the best exercises to build size and strength in your triceps.

Make sure you maintain a full range of motion while performing this exercise. Your triceps consist of three heads; lateral, medial and long. You need to train them equally to ensure an overall growth. The close grip bench press works the medial and lateral triceps heads.

Barbell Skullcrushers

Overhead movements like the barbell skull crushers work the long head of your triceps. The long head is the hardest to develop as only a few exercises target it. If you haven’t done this exercise in the past, ask for a spot from someone at your gym.

Lie on a flat bench with your arms stretched outwards while holding a barbell. Keep your elbows fixed at a position as your lower the barbell so it is a couple of inches away from your forehead. Return to the starting position and squeeze your triceps at the top of the movement.

Dips

You don’t always need to use additional weights to build muscle. Bodyweight dips are a great exercise to add mass to your triceps. If the bodyweight variation feels too easy, feel free to add resistance by using weights. A good weight belt can help with this, or even a dumbbell between the feet.

You don’t need to lift heavy weight to build muscle mass in your arms. Pumping blood into the muscle by performing higher reps and following a full range of motion will do the trick. Your chest should be parallel to your hands at the bottom of the movement and your elbows should be locked out at the top of the movement.

Compound Bicep Exercises

Now that we have addressed the best compound tricep exercise, let’s look at some ones for the biceps.

Barbell Curls

Barbell bicep curls are one of the most effective bicep building exercises. Take a five-minute rest after you finish your triceps workout so the blood leaves your triceps. Muscle pumps occur when blood enters your target muscle group.

Use an Olympic barbell for the barbell curls. Maintain a strict form as you curl the barbell. Don’t swing your back or use momentum to lift the weights. Using improper form can lead to an injury.

Alternating Dumbbell Curls

Alternating dumbbell curls are a textbook bicep exercise. This exercise helps you in establishing a mind-muscle connection with your biceps as you’re targeting one bicep at a time. Maintain a full range of motion and avoid using momentum.

Pause and squeeze your biceps at the top of the movement. Stand with the dumbbells at your sides with your palms facing each other. Your palms should be supinated at the top of the movement.

Underhand Pull-Ups

Underhand pull-ups are the ultimate bicep finisher. This exercise is incredibly effective as you lift your entire bodyweight using your biceps. If you can’t perform bodyweight pull-ups, use an assisted pull-up machine or a spotter.

By the end of this exercise, your pythons will be filled with lactic acid. Holding the pull-up bar with a wide grip will focus on your inner biceps and a narrow grip will work your outer biceps.

strong man

Compound Exercises For Arms

These exercises above will greatly influence your arm growth so you start to see some real muscle definition and shredded arms you want most. To help with increase energy and muscle pumps, look towards using a great pre-workout supplement to really provide for a solid workout. On top of that, check out a high-quality protein supplement in order to advance muscle growth and help with recovery so you bounce back faster for that next workout. Remember, recovery is where the muscles repair and grow!

Exercises Sets Reps
Close Grip Bench Press 3 12
Barbell Skullcrushers 3 12
Dips 3 20
Barbell Curls 3 12
Alternate Dumbbell Curls 3 15
Underhand Pull-Ups 3 20

Wrap Up

For those looking get those shredded arms, compound exercises are where you want to look. These will work multiple muscle groups while also giving you the edge when it comes to burning calories and saving time in the gym. Whether it be a compound bicep exercise or a compound tricep exercise, knowing which compound exercises for arms to perform will prove to be worthwhile for those gains. Give these exercises a try and be confident in showing off those absolutely shredded arms.

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

  1. Lee, Julia-Ann; Sechachalam, Sreedharan (2016). “The Effect of Wrist Position on Grip Endurance and Grip Strength”. (source)
  2. Mangine, Gerald T.; Hoffman, Jay R.; Gonzalez, Adam M.; Townsend, Jeremy R.; et al. (2015). “The effect of training volume and intensity on improvements in muscular strength and size in resistance-trained men”. (source)

2024 Vancouver Island Showdown Pro Bodybuilding Results

By
Greg Patuto
-
Photos via Instagram

Here are the full results from the 2024 Vancouver Island Showdown Pro!

The 2024 Vancouver Island Showdown Pro took place on Saturday in Victoria, BC, Canada. Three Women’s divisions in bodybuilding were on display with winners earning a spot in the 2024 Olympia.

Julia Whitesel headlined the competition with a victory in Women’s Bodybuilding. She finished second at this show last year before winning the Toronto Pro Supershow to qualify for the 2024 Olympia, where she finished in the Top 10.

Both Marianne Von Gierke (Women’s Physique) and Emily Azzarello (Wellness) will be making their debuts at the Olympia after being victorious in their respective divisions.

2024 Vancouver Island Showdown Pro: All Division Winners

  • Women’s Bodybuilding: Julia Whitesel
  • Women’s Physique: Marianne Von Gierke
  • Wellness: Emily Azzarello

2024 Vancouver Island Showdown Pro Breakdown

Women’s Bodybuilding

  • First Place – Julia Whitesel
  • Second Place – Lena Betka
  • Third Place – Melanie Horton
  • Fourth Place – Marianna Gasparyan
  • Fifth Place – Michelle Bogden

 

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Women’s Physique

  • First Place – Marianne Von Gierke
  • Second Place – Julie Schultz
  • Third Place – Arbe Myhre

Wellness

  • First Place – Emily Azzarello
  • Second Place – Jasmine Payne
  • Third Place – Giovanna Favero Taques Loyola
  • Fourth Place – Debora Paula De Oliveria
  • Fifth Place – Joanna Jean
  • Sixth Place – Nicollette Burns
  • Seventh Place – Kaede Doi
  • Eighth Place – Pierrette Ebami

2024 Vancouver Island Showdown Pro Official Scorecards

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

Ronnie Coleman Profile & Stats

By
Dylan Wolf
-

Ronnie Coleman, The King of Bodybuilding

When it comes to the sport of bodybuilding, there are plenty of legendary names out there that people who aren’t even die hard fans of the sport still know by heart, such as Arnold Schwarzenegger and Phil Heath. However, one of the most popular and legendary bodybuilders of all time, as well as an 8x Mr. Olympia champion, is Ronnie Coleman.

Below is a full breakdown of Ronnie Coleman’s stats, training, and diet regimens.

Full Name: Ronnie Coleman (Men’s Open Bodybuilder)
Weight Height Date Of Birth
297 lbs 5’11″ 5/13/1964
Division Era Nationality
Men’s Open 1990s, 2000s American

Ronnie Coleman Biography

Ronnie Coleman

Arguably one of the greatest bodybuilders of all time, Ronnie Coleman is the definition of a living legend. Born and raised in Monroe, Louisiana, he graduated cum laude from Grambling State University in 1984 with a degree in accounting, but he wanted nothing to do with accounting. He then served from 1989 to 2000 as a police officer in Arlington, Texas, and as a reserve police officer until 2003.

At the recommendation of a friend, Coleman joined the Metroflex Gym, run by Brian Dobson. The two became fast friends and Dobson offered him free lifetime membership if he could train Coleman for the Mr. Texas bodybuilding title that year. Coleman was undeniably the overall winner of the Mr. Texas title in 1990 and this victory inspired him to go continue the bodybuilding journey and go pro.

His professional debut was in 1991 at the IFBB World Amateur Championships and his first win as a professional was at the 1995 Canada Pro Cup. Then after his first place win at the Canada Pro Cup, Coleman’s meteoric rise to fame could not be stopped. He currently holds the record for most wins of the Mr. Olympia title (8 times, tied with Lee Haney) and the most overall wins for any IFBB professional (26 wins).

The Jay Cutler and Ronnie Coleman Rivalry

Perhaps one of the biggest rivalries in bodybuilding, aside from Phil Heath and Kai Greene, was Ronnie Coleman and Jay Cutler. Jay has gone on record to state that he was consistently chasing Ronnie Coleman during his reign as Mr. Olympia, and he was always right on Ronnie’s heels. Even when Jay dethroned Ronnie in 2006, he stated that he “didn’t beat the best version of Ronnie Coleman”.

Competition History

Ronnie Coleman has quite the extensive competition history, with plenty of wins.

  • 1990 NPC Nationals, 3rd place (Heavyweight class)
  • 1991 NPC Nationals, 4th place (Heavyweight class)
  • 1991 NPC USA Championships, 14th place (Heavyweight class)
  • 1991 IFBB World Amateur Championships, 1st place (Heavyweight class)
  • 1992 Chicago Pro Championships, 11th place
  • 1992 Night of Champions, 14th place
  • 1992 Mr. Olympia, Did not place
  • 1993 Chicago Pro Championships, 6th place
  • 1993 IFBB Grand Prix France, 4th place
  • 1993 IFBB Grand Prix Germany, 6th place
  • 1993 Niagara Falls Pro, 6th place
  • 1994 IFBB Grand Prix France, 3rd place
  • 1994 IFBB Grand Prix Germany, 3rd place
  • 1994 Mr. Olympia, 15th place
  • 1994 San Jose Pro Invitational, 4th place
  • 1995 Canada Pro Cup, 1st place
  • 1995 IFBB Grand Prix France, 4th place
  • 1995 IFBB Grand Prix Russia, 6th place
  • 1995 IFBB Grand Prix Ukraine, 3rd place
  • 1995 Houston Pro Championships, 6th place
  • 1995 Night of Champions, 3rd place
  • 1995 Mr. Olympia, 11th place
  • 1996 Canada Pro Cup, 1st place
  • 1996 Florida Pro Invitational, 2nd place
  • 1996 IFBB Grand Prix England, 5th place
  • 1996 IFBB Grand Prix Germany, 5th place
  • 1996 IFBB Grand Prix Spain, 5th place
  • 1996 Night of Champions, 2nd place
  • 1996 Mr. Olympia, 6th place
  • 1997 Arnold Classic, 4th place
  • 1997 IFBB Grand Prix Czech Republic, 4th place
  • 1997 IFBB Grand Prix England, 5th place
  • 1997 IFBB Grand Prix Finland, 3rd place
  • 1997 IFBB Grand Prix Germany, 5th place
  • 1997 IFBB Grand Prix Hungary, 6th place
  • 1997 IFBB Grand Prix Russia, 1st place
  • 1997 IFBB Grand Prix Spain, 7th place
  • 1997 Ironman Pro Invitational, 3rd place
  • 1997 Mr. Olympia, 9th place
  • 1997 San Jose Pro Invitational, 6th place
  • 1998 IFBB Grand Prix Finland, 1st place
  • 1998 IFBB Grand Prix Germany, 1st place
  • 1998 San Francisco Pro, 2nd place
  • 1998 Night of Champions, 1st place
  • 1998 Mr. Olympia, 1st place
  • 1998 Toronto Pro, 1st place
  • 1999 IFBB Grand Prix England, 1st place
  • 1999 Mr. Olympia, 1st place
  • 1999 World Pro Championships, 1st place
  • 2000 IFBB Grand Prix England, 1st place
  • 2000 Mr. Olympia, 1st place
  • 2000 World Pro Championships, 1st place
  • 2001 Arnold Classic, 1st place
  • 2001 IFBB Grand Prix New Zealand, 1st place
  • 2001 Mr. Olympia, 1st place
  • 2002 IFBB Grand Prix Holland, 1st place
  • 2002 Mr. Olympia, 1st place
  • 2002 Show of Strength Pro Championships, 2nd place
  • 2003 IFBB Grand Prix Russia, 1st place
  • 2003 Mr. Olympia, 1st place
  • 2004 IFBB Grand Prix England, 1st place
  • 2004 IFBB Grand Prix Holland, 1st place
  • 2004 IFBB Grand Prix Russia, 1st place
  • 2004 Mr. Olympia, 1st place
  • 2005 Mr. Olympia, 1st place
  • 2006 IFBB Grand Prix Austria, 2nd place
  • 2006 IFBB Grand Prix Holland, 2nd place
  • 2006 IFBB Grand Prix Romania, 2nd place
  • 2006 Mr. Olympia, 2nd place
  • 2007 Mr. Olympia, 4th place

Ronnie Coleman’s Injury

Unfortunately, in 1996, Ronnie had suffered a serious back injury that happened during squatting routine. Ronnie had 800 pounds loaded on the barbell during squats, and it was not just for one rep, he hit it for two. Even though he hit an 800 pound squat for 2 reps, this was what led him to dislocate a disk. He didn’t seek medical attention immediately, instead he decided he would just go over to the leg press, which would change his life forever.

As a result, Ronnie has suffered a very serious spinal problem and also severely injured his back, shoulder, hips, and neck due to heavy weightlifting, and ended up leading to 13 total surgeries. The injury is what really caused him to retire from bodybuilding, as it got to the point where Ronnie says he was in too much pain to continue.

Training of Ronnie Coleman

Though he was known for screaming “light weight baby” before and during each set in the hot Metroflex gym, Ronnie Coleman did not get to the Olympia by lifting baby weight. Ronnie was a powerlifter before a bodybuilder, and he moved some seriously heavy weight.

Ronnie was a big fan of high volume and heavy weight. As far as his workout split, Ronnie actually favored the push/pull/legs split, which is a very popular split to this day, but he had his own take on it, which was pull/legs/push. Here is what that looked like:

Day 1: Back/Biceps/Shoulders (focusing on back thickness, so an emphasis on movements such as rows)

Day 2: Quadriceps, Hamstrings, and Calves (Full leg day)

Day 3: Chest and Triceps

Day 4: Back, Biceps, and Shoulders (focusing on back width, so an emphasis on movements such as lat pulldowns)

Day 5: Quadriceps, Hamstrings, and Calves

Day 6: Chest, Triceps, Calves, and Abs

Day 7: Rest

Ronnie also liked to use different exercises on each day, and not just on the back thickness and width days. For example, if he barbell bench pressed on the first chest/triceps day, then on the next one he might have used dumbbells.

Ronnie Coleman Details Diet

Ronnie coleman

Aside from training, diet was another huge part of what really led Ronnie Coleman to the success that he had in the sport of bodybuilding. The amount of sheer muscle mass he had presented on stage, combined with his conditioning, were things that had never been seen before. So, what did he eat to get to that level?

For starters, Ronnie always ate clean foods, with not really any cheat meals. He mainly stuck to lean beef, chicken, eggs, potatoes, rice, beans, and vegetables. And in terms of serving size, he would consume a ridiculous amount of each, but in a very structured way. Sure, for a lot of people this would be too much, but if you want to get big, you have to eat big.

So how much food did Ronnie eat throughout a single day? Six meals a day. And before we do a little more in depth on what his meals consisted of, you also must understand Ronnie’s targeted calories and macros before you try to replicate it. His typical total daily calories were 5,562, almost 3x the suggested caloric intake. As far as macros, these were 546 grams of protein, 474 grams of carbs, and 150 grams of fat.

That is quite a lot of food, and the body can only handle so much at a time, especially of protein, as if you consume too much protein in one sitting it will just go to waste. As a result, Ronnie had to split his food up into six meals a day. Each meal consisted of 927 calories, 94 grams of protein, 79 grams of carbs, and 25 grams of fats. Nutrition is a science, and while this may seem like too much food, you have to remember that Ronnie Coleman put himself through intense physical training, as well as his bodyweight being around 300 lbs.

With all of that being said, the chances are you are not 300 lbs of straight muscle mass, so we would recommend that you try to use a total daily energy expenditure formula/calculator to figure out exactly how much you need to eat to put on muscle without too much body fat.

Personal Life

Ronnie’s success as a bodybuilder has led to many endorsement deals and business ventures as well. He has released several weightlifting training videos and in 2011 started his own wellness and nutrition line, Ronnie Coleman Nutrition.

He married personal trainer Susan Williamson in 2016. As of 2009, he is retired from professional bodybuilding. Although he is retired, Ronnie still stays up to date with modern bodybuilding, and gives his opinion every now and then.

Ronnie Coleman: The King Film Trailer

The Generation Iron team was fortunate enough to spend some time with Ronnie Coleman to film the official documentary of Ronnie Coleman’s life, Ronnie Coleman: The King (2018). This documentary details the life of the 8x Mr. Olympia champion, before, during, and after his domination of bodybuilding.

Aside from that, Generation Iron has had the pleasure of sitting down with Ronnie Coleman on several occasions. Check them out.

Ronnie Coleman Talks About His Career with Generation Iron

In this clip, the Generation Iron team had an exclusive interview with Ronnie Coleman, where he detailed some aspects of his life.

Ronnie Coleman Exclusive Interview: “No One Trains Like I Did”

In this clip, Vlad Yudin talked with Ronnie a little bit further with Ronnie Coleman to go in more detail about how much physical strength played a roll in his success as a bodybuilder and as a legend

Ronnie Coleman Details How The Arnold Classic Stopped Him From Quitting

Ronnie Coleman had a serious injury right before the Mr. Olympia, and the recovery that lasted months right up to the Arnold Classic competition. Landing low at competitions in between, such as the Iron Man competition, Ronnie believed that it was time for him to give up bodybuilding. Then he stepped onto the Arnold Classic stage and everything changed. Hear the full story from the man himself in the video above.

Ronnie Coleman Wrap Up

Overall, Ronnie Coleman is a household name when it comes to bodybuilding, as he is seen as the king of the sport. With 8 Olympia wins under his belt, and the sheer size that he brought to the stage, it is no secret that he dedicated his life to the sport.

What do you think of Ronnie Coleman?

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Let us know what you think in the comments below. Also, be sure to follow Generation Iron on Facebook, Twitter, and Instagram. 

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