Arnold Schwarzenegger Profile & Stats

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January 15, 2024

Arnold Schwarzenegger muscle — Image via Instagram @schwarzenegger

The story of the “Austrian Oak”

Perhaps one of the most influential and inspiring bodybuilders of all time, a true pioneer in the sport, is Arnold Schwarzenegger. Also known as the “Austrian Oak”, he came from practically nothing. Once in America, Arnold turned into a 7x Mr. Olympia champion, created his own sports festival that is hosted every year, acted in several Hollywood films, got involved in politics, and overall became a role model for many bodybuilders. Arnold has truly done more for the fitness industry than most.

Below is a complete breakdown of Arnold Schwarzenegger’s profile, stats, biography, training and diet regimens.

Full Name: Arnold Schwarzenegger (Golden Era Bodybuilder)
Weight	Height	Date Of Birth
235 lbs	6’2″	7/30/1947
Division	Era	Nationality
Bodybuilding	1960, 1970, 1980	Austrian

Arnold Schwarzenegger Biography

Arnold Schwarzenegger is arguably the most famous name in bodybuilding, as well as the community outside of it. He has also led quite an eccentric life — a 4-time Mr. Universe champion, and 7-time Mr. Olympia champion, an Emmy-award winning actor, and a two-term governor of California. The Arnold Sports Festival, which has been held annually since 1989, is named after him as well, and now held in multiple countries each year.

Arnold Schwarzenegger was born and raised in Thal, Austria. He did his mandatory military service for Austria for a year in 1965 and then moved to America in 1968, at age 21, to further pursue his bodybuilding career. He had won Mr. Universe Europe in 1965, and the small amount of fame he generated from this was enough to propel his career to America

In America, Schwarzenegger trained at Gold’s Gym under the eye of Joe Weider. Schwarzenegger won his first Mr. Olympia title in 1970, at the age of 23, and remains the youngest person ever to win it. Arnold went on to win the Mr. Olympia title seven times total in total, a number that has been hard to come close to for many bodybuilders (aside from Phil Heath and Ronnie Coleman). The story of Arnold and Joe was portrayed in the film Bigger, starring Calum Von Moger as the young Arnold.

He was approached by filmmaker George Butler in the months before the 1975 Mr. Olympia contest to star in the film Pumping Iron, which propelled him to film stardom alongside co-star Lou Ferrigno, who later played The Incredible Hulk. From there he became one of the biggest movie stars of the 90s. He officially retired from bodybuilding in 1980, after coming out of his first retirement in 1975 to win the 1980 Mr. Olympia title.

In addition to his success as a bodybuilder, Schwarzenegger also won several titles as a powerlifter, placing first in the 1966 International Powerlifting Championships and the 1969 German Powerlifting Championships. Back then, muscle mass and low body fat were not the only things that bodybuilders chased, they wanted to be as strong as possible.

Schwarzenegger married actress Maria Shriver in 1986. They have four children: Katherine, Christina, Patrick, and Christopher, and divorced in 2011 after it was revealed Schwarzenegger fathered a child, Joseph Baena, with their housekeeper.

Balanced Lifestyle

Quite honestly one of the most impressive aspects of Arnold Schwarzenegger is how he balanced his lifestyle. When he immigrated to the United States, he did not have much, so he and his late training partner, Franco Columbu, worked as bricklayers. On top of that, Arnold attended night classes, and still managed to train each and every day.

Arnold Schwarzenegger Bio — Arnold and Franco Columbu

It is interesting to see, as now you see professional bodybuilders living almost like hermits, shying away from the public and having laser focus on their craft, and there is nothing wrong with that. However, Arnold is someone who always has had a smile on his face during his younger days, despite his extremely busy schedule. He is a man who had a positive outlook and made the most of each day.

Training

Perhaps one of the most infamous things about Arnold Schwarzenegger’s bodybuilding career, was his training regimens. Arnold was famous for training countless hours in the gym, really sculpting his body. He has said that they would go to the gym for around 5 hours a day!

Some may say this was overtraining, some say you can only handle that much volume if you are on steroids, but the drug usage was typically not as heavy as it is today, and Arnold Schwarzenegger is a 7x Mr. Olympia. Bodybuilders in Arnold’s time relied more on diet and training than anything else.

He also was famous for the “Arnold split” which is a workout split that is still utilized to this day by many gym goers. Here is what the split looks like:

Monday: Chest and back

Tuesday: Shoulders and arms

Wednesday: Legs

Thursday: Chest and back

Friday: Shoulders and arms

Saturday: Legs

Sunday: Rest

Arnold was also famous for the high volume and intensity that he would put his muscles through, also known as “shocking the muscle”. He would make sure that his workouts were never exactly the same, so the body could not get used to the training, and in turn would have no choice but to grow.

So, what did a typical week in the gym look like for Arnold Schwarzenegger?

Chest and Back

Exercise	Sets	Reps
Bench Press	3-4	10
Incline Bench Press	3-4	10
Dumbbell Pullovers	3-4	10
Chin Up	3-4	10
Bent Over Row	3-4	10
Deadlifts	3-4	10
Crunches	5	25

Shoulders and Arms

Exercise	Sets	Reps
Barbell Clean and Press	3-4	10
Dumbbell Lateral Raise	3-4	10
Upright Row	3-4	10
Military Press	3-4	10
Standing Barbell Curl	3-4	10
Seated Dumbbell Curl	3-4	10
Close Grip Bench Press	3-4	10
Standing Barbell Tricep Extension	3-4	10
Wrist Curls	3-4	10
Reverse Wrist Curls	3-4	10
Reverse Crunch	5	25

Legs

Exercise	Sets	Reps
Squat	3-4	10
Lunge	3-4	10
Leg Curl	3-4	10
RDL	3-4	10
Good Morning	3-4	10
Standing Calf Raise	3-4	10
Crunches	5	25

As you can see, volume was relatively high for Arnold Schwarzenegger. He also trained the abdominals every day, as they are a muscle group that can certainly take the constant beating.

Arnold Schwarzenegger Diet

The diets of Golden Era bodybuilders was slightly different than it is of bodybuilders today, but still consisted of frequency and hitting macros. A typical day of eating contained about 5-6 feedings per day, with 3 of those being whole food meals and 2-3 being whole food “snacks”. The average caloric intake would be up to 5,000 calories per day, consisting of about 300 grams of protein, as Arnold was a firm believer in 1 gram of protein per pound of bodyweight, but in order to build new muscle mass he would add in more.

When it came to post workout, Arnold did not play around, taking in carbs within 30 minutes after finishing a workout, to help fill the anabolic window. Protein shakes were also around back then, they just were not as popular as they are today, and utilized mostly by bodybuilders. Arnold stated that he would be in class at night mixing his protein up and his classmates would look at him as if he was crazy.

Here are some examples of food that Arnold would consume:

Whole Eggs
Bacon or Sausage
Ezekiel Bread
Avocados
Nuts
Sweet Potatoes
Brown Rice
Cottage Cheese
Oats
Grilled Fish
Red Meat
Grilled Lean Meat
Vegetables

As you can see, a lot of Arnold’s diet consisted of whole foods, which is great as there are many foods out there that can actually lower testosterone and inhibit gains and progression

Arnold’s Life Outside of Bodybuilding

Aside from being a pioneer in the sport of bodybuilding, Arnold Schwarzenegger is a man that has truly done it all. After his bodybuilding career had come to an end, he still trained hard and stayed in shape, but instead of stepping on stage, he stepped on the big screen. Some of Arnold Schwarzenegger’s top films include:

Predator
The Terminator
Last Action Hero
Commando
True Lies
Twins
Total Recall

Arnold has had a long standing career as an actor in Hollywood, even starring in more recent films such as the Expendables and Terminator: Dark Fate.

Aside from his acting and bodybuilding careers, Arnold Schwarzenegger had even managed to secure a two term position as the governor of California between 2003 and 2011.

Nowadays, he hosts the Arnold Sports Festival, which consists of all sorts of fitness events such as bodybuilding, strongman, powerlifting, martial arts, and a full expo! This is also an Olympia qualifying event for bodybuilders, so you get to see some real talent on this stage.

Arnold Schwarzenegger Wrap Up

Overall, Arnold is someone who has truly lived out the idea of “the American Dream”. He came from another country, became a pioneer for the sport of bodybuilding, acted in Hollywood, and had a political run. Despite his busy lifestyle, he still made the time each day for vigorous training.

Do you think there will ever be another bodybuilder like Arnold Schwarzenegger?

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Boost Your Testosterone Like Never Before with T-Drive™ Magnum (Tried & Tested)

By

Dylan Wolf

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A step up from Inno Supps T-Drive™

Boosting testosterone levels is something that just about every man can benefit from as this hormone is crucial for doing many different things from burning fat and building muscle mass to increasing blood flow for some serious muscle pumps and aiding in libido. That being said, as you get older, your testosterone levels drop off so you may notice some negative effects. While testosterone replacement therapy (TRT) is not an option for everyone, this is why people turn to over-the-counter testosterone boosters. However, not every supplement is all it is cracked up to be. That being said, Inno Supps T-Drive™ Magnum makes sure to provide one of the utmost quality nutritional supplements with the best ingredients, scientifically proven to boost your testosterone.

That being said, we take a look at T-Drive™ Magnum from Inno Supps and all of the benefits that it can bring to the table.

Inno Supps Overview

Inno Supps is a supplement brand that has an array of quality natural supplements to help you achieve your dream physique, with putting on muscle and getting shredded being something their supplements specialize in helping with. They have literally everything that you can think of when it comes to fitness supplements. Many supplement companies look to get the most bang for their buck, and when they do that, they end up being under dosed and ineffective and leave people’s pockets empty and they have made no gains.

However, Inno Supps provides quality supplements with accurate dosing for men and women to help them achieve their dream physique. That being said, T-Drive™ Magnum is one of their top supplements, as it truly does help get your testosterone to optimal levels.

Let’s break it down.

T-Drive™ Magnum

T Drive Magnum

Boost your testosterone like never before with T-Drive Magnum from Inno Supps! Packed with scientifically proven ingredients, you will be feeling like a new person.

Shop Inno Supps

T-Drive™ Magnum is an advanced formula to help get your testosterone to optimal levels, boosting both free and total levels. Some key takeaways that Inno Supps lists are:

Supercharge Libido and Enhance Bedroom Performance*
Boost Testosterone Production by Over 37%*
Optimize Male Hormones to Reduce Belly Fat by up to 31%*
Stimulate Rapid Muscle Growth and Strength Gains*

Let’s take a look at precisely what is in it.

Ingredients

The ingredients in T-Drive™ Magnum have countless amounts of scientific evidence supporting that they are ideal for boosting testosterone levels.

TONGKAT ALI + FADOGIA AGRESTIS: This duo of ingredients in T-Drive Magnum helps to maximize natural testosterone production. The combination of these ingredients helps to kick your body’s natural testosterone production into overdrive. Some users have reported up to a 450-point increase in their testosterone levels when supplementing with this potent herbal combo, which is something unheard of.

Aside from that, both Fadogia Agrestis and Tongkat Ali have been used for centuries to enhance sexual function and desire. Recent studies have confirmed the natural ability of these ingredients to help potentiate sex drive, performance and even semen volume, which can help fertility. This combo also helps kick up your hormone levels for maximum manhood with the hormone-balancing power of Fadogia Agrestis and Tongkat Ali. These two ingredients help control the stress hormone cortisol, maximize free testosterone levels and even prevent estrogen conversion for peak results.

COLEUS FORSKOHLII + TRIBULUS TERRESTRIS + FENUGREEK + HORNY GOAT WEED: Quite the mix of ingredients here in T-Drive Magnum, but don’t worry, they are completely natural and can really help kick things up in the bedroom, and the gym. The powerful herbal extracts listed here have clinically proven effects in enhancing men’s sexual desire when taken consistently. They also support enhanced erectile function, enhance stamina and reduce latency for round after round of peak performance in the bedroom.

This combo has also been shown to reduce body fat percentage and support increased muscle strength and mass for the physique of a Greek god.

VITAMIN D + NIACIN + ZINC (AS ZINMAX®): This blend helps with overall male vitality, as they help to support your body’s testosterone production and lay the foundation for enhanced vitality with an abundance of vital nutrients for male health. This combination of vitamins and essential nutrients not only helps to support testosterone production, but also supports enhanced growth in muscle size and strength, making it perfect for those trying to pack on the muscle mass.

Aside from that, the blend here supports overall men’s health and immunity. These vitamins and minerals, when combined with the other ingredients in T-Drive™ Magnum, help support enhanced longevity while offering powerful anti-aging effects.

Price and How to Take

When it comes to T-Drive™ Magnum, you can pick up this supplement for a few different prices and quantities. Check them out below:

1 Bottle is $55.99
3 Bottles brings it down to $39.99 per bottle
6 Bottles brings it down to $32.00 per bottle

You’ll get the most bang for your buck with the 6 bottles. Inno Supps recommends taking 3 capsules of T-Drive™ Magnum daily at any time of day, with or without food, but aside from that, the amount you receive in the 6-bottle package is enough to last you a good while. While it is not an absolute necessity to cycle off like you would with anabolic steroids, Inno Supps does recommend a 30-day break between 3-6 month cycles. The reason for the break is it allows your body to reset and regain sensitivity to all the ingredients, potentially leading to optimal results.

Our Verdict on Inno Supps T-Drive Magnum

The team at Generation Iron was able to sample T-Drive™ Magnum, and we had pretty much no complaints. Pumps were great, libido felt like we were 16 again, and body composition significantly improved. One team member even compared it to the feeling of being on legitimate testosterone replacement therapy.

FAQs

Is T-Drive™ Magnum safe?

T-Drive™ Magnum is deemed safe, as it is filled with completely natural ingredients rather than junk blends and chemicals that you would see in your standard over-the-counter testosterone booster.

Can I take T-Drive™ with other medications?

While all of the ingredients in T-Drive Magnum are natural, if you are taking any prescription or OTC medications, it is in your best interest to first consult with your doctor before taking T-Drive™ Magnum or any other supplements.

What is the difference between T-Drive™ Magnum and regular T-Drive?

This is a common question amongst these supplements, and both T-Drive™ and T-Drive™ Magnum are great supplements to help boost testosterone levels and achieve peak masculinity, helping your overall male vitality.

However, T-Drive™ Magnum features slightly more clinically proven testosterone-boosting ingredients, such as Fadogia Agrestis and Tongkat Ali. These are scientifically proven to stimulate testes for heightened testosterone production and estrogen prevention, amplified sex drive, improved erectile function, and a bolstered sense of confidence, amongst other great effects.

Wrap Up

Overall, testosterone levels are something that you do not want being depleted, and over-the-counter testosterone boosters can truly help. We highly recommend T-Drive™ Magnum, which is pumped full of scientifically proven ingredients.

Will you be giving it a try?

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

How To Maximize Growth By Training Twice A Day

By

Austin Letorney

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January 15, 2024

Training twice a day can be grueling, but there are ways to ensure you are maximizing your growth.

There could be any number of reasons you train twice a day. For many sports, training twice a day is nothing unusual, for a lighter session may be matched with a more intense one. Often times, for endurance sports, there’s a cardio session and a resistance training session thrown in the mix as well. But some people may find they are more productive if they work out twice a day and it has become a staple in their routine. Whatever your reason may be, training twice a day can take it’s toll and its important to know the proper steps to take in order to maximize growth as effectively as possible.

For those who love the gym and find two a days enjoyable, that’s great and keep going. But for those bodybuilders who are in competition prep, the reason you would train twice a day is for added frequency. The more time you train effectively, the more you get out of your training and into your performance. With all this being said, it relies on you taking the best care of yourself when it comes to nutrition and recovery, so don’t be impulsive about this. It requires a well-thought out plan of attack to succeed.

Let’s take a look at what training twice a day means for us and exactly what it entails. The benefits and drawbacks are good to know, as well as helpful tips and tricks that get us to where we want to be so we maximize our growth as effectively as possible.

What Are The Benefits Of Training Twice A Day?

When it comes to training twice a day, the benefit, as said before, is frequency. The more time you are in the gym, the more you get out of your training, leading to those gains we desire most. This will work to increase training volume and keep you moving as you look to accelerate not only muscle growth, but also performance gains and results (1). This offers you a way to really optimize not only your time, but personal output so you don’t succumb to overtraining but still ride the fine line that all elite athletes do.

How About The Drawbacks of Training Twice a Day?

Some potential drawbacks to training twice a day can result from a lack of care for your body in terms of supplementation, nutrition, and recovery. You can run the risk of overtraining which occurs when we don’t allow ourselves enough recovery time between sessions.

As a result of that heavy load we put on by the continued stress and strain of these big lifts, it can be challenging to gauge just how far to push ourselves. Some signs of overtraining are high heart rate, fatigue, decreased appetite, and a real exertion to get through even a simple workout. If we don’t take care of ourselves when it comes to training and overtraining, we also run the risk of injury which would keep us out longer than we want (2).

Tips For Those Training Twice A Day

For those who enjoy training twice a day, or feel it is a necessity, here are some helpful tips to get you on your way to avoid overtraining and really tackle those grueling workouts as effectively as possible.

Strategic Plan

Going into these training days, it is vital to have a strategic plan. You won’t be able to max bench press in the morning and then max deadlift and squat in the afternoon. This is where that careful planning comes into play and you must be diligent with how you structure your day. Something like a heavy chest day in the morning and a lighter shoulder day in the afternoon would work well. If you want to go heavy on both, try and work totally different muscle groups to not cause fatigue through overlap.

Get Enough Fuel

Fuel is more than important on any day, let alone a day where you work out twice. Making sure you get adequate amounts of protein, carbs, and fats into your body will ensure a solid macronutrient balance, as well as offering you the chance at absorbing those essentials micronutrients as well (3). Take the time in between workouts to really fuel up and get the right nutrients into your body. You need to have a good amount of meals throughout the day to really have enough fuel.

Supplements

Nutritional supplements are also a great way to get a good amount of nutrients to help fuel yourself and recover, which is essential when you are working out twice a day. Things like a good BCAA, a pre-workout, or a creatine can help you to recover and make progress like never before. If you are going to be training twice a day, one supplement that we can recommend for recovery is MUTANT ISO SURGE.

MUTANT ISO SURGE

Maximize your gains with a great tasting and effective whey protein isolate, MUTANT ISOSURGE.

Shop MUTANT

MUTANT ISO SURGE is a fast absorbing protein-packed product that is designed to get to your muscles quickly to help you recover. Packed with 25 grams of protein per scoop, accompanied by 1 gram of carbs and one gram of fat, you cannot go wrong with this option when it comes to your recovery.

As far as ingredients, ISO SURGE contains whey protein isolate as well as whey protein hydrolysate. It also contains cocoa (which is processed with alkali), and contains 2% or less of natural & artificial flavors. It also has a natural cream flavor, MCT oil (fractionated coconut oil) which helps digestion, then salt and coffee powder which help flavor, color (caramel), potassium citrate, guar gum, sucralose, sunflower lecithin, silicon dioxide, lactase, protease, rebaudioside-A (from stevia leaf extract). Finally, ISO SURGE contains milk and tree nuts (coconut).

With some great flavors and mixability, you can pick up MUTANT ISO SURGE for $44.99 for 23 servings. Check out the full review here.

Check out our list of the Best Protein Supplements for amazing protein products!

Proper Hydration

We all know hydration is key and easy to neglect. Make sure you drink enough water, but also any drink that may contain electrolytes and all the good stuff you want and need most. Staying hydrated not only keeps you feeling great overall since it will work as a fatigue buster, but proper hydration can lead to a solid fluid balance, increased muscle fuel, maintained caloric control, and will give you clarity and focus for productivity (4). Don’t sell yourself short and under hydrate, especially when training twice a day.

Stretch

Stretching is one of the more common things we don’t put enough effort in, or just skip completely. Stretching and finding a good routine will benefit in all three phases of your workout: before, during, and after. Before it is great to do some dynamic stretching to really get those muscles primed and ready to go.

After, when the muscles are filled with lactic acid and blood, stretching can work to eliminate toxins for decreased soreness and increase the potential for muscle fiber growth. Arguably, the best time to stretch is during your workout. Stretching in between sets expands the fascia and pulls the connective tissues and muscle apart which works to separate the muscles and provide for definition.

Wrap Up

For those who train twice a day, there are important steps to take so you don’t fall victim to overtraining and excessive fatigue. As an elite athlete, you know your body and it will tell you what it needs. Continue to thrive and grind away in the gym and strategically work to maximize muscle growth during these long training days so your performance is unstoppable.

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

Hansen, Anne K.; Fischer, Christian P.; Plomgaard, Peter; Andersen, Jesper L.; et al. (2005). “Skeletal muscle adaptation: training twice every second day vs. training once daily”. (source)
Kellmann, M. (2010). “Preventing overtraining in athletes in high-intensity sports and stress/recovery monitoring”. (source)
Lambert, Charles P.; Frank, Laura L.; Evans, William J. (2004). “Macronutrient considerations for the sport of bodybuilding”. (source)
Shirreffs, S. M. (2009). “Hydration in sport and exercise: water, sports drinks and other drinks”. (source)

Jesus Olivares Makes Unofficial IPF World Record Deadlift Of 411kg Look Easy In Training

By

Greg Patuto

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January 12, 2024

Jesus Olivares world record deadlift — Jesus Olivares Instagram

Jesus Olivares is on a mission to set a new mark this year.

Jesus Olivares is quickly making a name for himself in powerlifting and it is no secret why when looking at his training on social media. Recently, Olivares shared a video of deadlifting 411kg, which is one kilogram over the current IPF world record. Let’s just say that it did not look like much of a struggle for the powerlifter.

In his latest video, Olivares stepped up to a loaded bar with 411kg and made the weight look easy. He was able to fire up and hold it for a few seconds.

“411kilo•grams. 1kilo over the IPF wr.”

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A post shared by Jesus Olivares (@mega.gojira)

Of course, this is not the first time that Olivares has taken on massive deadlifts. He currently holds the official record of 410kg and has gone over it on many occasions.

In December, Olivares showed off a massive lift 10kg heavier than his current world record of 410kg (904lbs). Olivares reached this mark during the 2023 Sheffield Powerlifting Championships in March. This was the heaviest deadlift ever at an IPF International contest. It was also his first victory of the year during the inaugural event.

Olivares also impressed during the 2023 IPF Classic World Championships in Malta. This marked his third consecutive world championship. Olivares has established himself as one of the elite competitors in the world, both during competition and in training.

During the 2023 Sheffield, Olivares also set a new world record total of 1,152.5kg (2,541lbs). This was a record that has been held since 2017. Ray Williams previously held it at 1,105kg (2,436lbs).

Jesus Olivares is preparing to set some new marks during his next appearance. The 2024 Sheffield competition is scheduled for Feb. 10, 2024 in Sheffield, UK. Olivares has a chance to defend his title successfully.

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

“A Day In The Life:” Eddie Hall Shares What His Average Day Is Like

By

Greg Patuto

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January 12, 2024

Eddie Hall shared what a day in his life looks like. — Eddie Hall Instagram

Eddie Hall takes viewers through what an average day looks like for him.

Eddie Hall is a legendary Strongman that has taken on many challenges inside the fitness world over the years. He’s won the World’s Strongest Man contest in 2017 and has taken on several challenges in boxing, and MMA since then. Most recently, his new biography titled, “Taming The Beast,” was announced by Generation Iron, who will be distributing the film. Hall is now training hard once again to transform his physique even further. During a recent YouTube video, Eddie Hall shared what a full day looks like for him during the week.

During the 2016 World Deadlift Championships, Hall became the first person to deadlift 500kg (1,102.3lb). The very next year, he was crowned champion of the World’s Strongest Man (WSM) event and solidified his spot as one of the best in Strongman. Hall took a step back from powerlifting to take on boxing. He made a significant physique transformation and took on fellow strongman Hafthor Bjornsson.

Hall is no stranger to sharing content about his current plan. This includes workouts and physique updates where fans can share in his latest journey. Hall took it upon himself to keep his fans updated with a look into his daily life.

Eddie Hall’s Full Day In The Life

Eddie Hall’s full day consists of workouts, multiple showers, stretching, cardio, and much more. He detailed his full day in his video and it can be seen below:

7:00am – Wakeup
7:30am – Morning Run
7:45am – Morning Stretch
8:00am – Breakfast
9am – Fight Training
11:30am – Lunch
12:00pm – Helping Those In Need
3:30pm – Gym Session
5:30pm – Swimming
6:00pm – Stretching
8:00pm – Dinner
8:30pm – Hyperbaric Chamber
10:00pm – Sleep Routine

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A post shared by 𝐄𝐝𝐝𝐢𝐞 𝐇𝐚𝐥𝐥 – 𝐓𝐡𝐞 𝐁𝐞𝐚𝐬𝐭 (@eddiehallwsm)

The morning begins with a cold shower therapy and morning run before he sits down for his supplement stack and breakfast. Hall’s first meal of the day was steak, eggs, sourdough toast, and vegetables. Following the meal, he began his first training session, which was to prepare for his MMA battles in 2024.

Eddie Hall ate a lunch of chicken and vegetables after training before volunteering at a local food bank. Next, it was off to the gym where he was joined by his son, Max, for a session in the weight room. Hall brought his son back home before hitting the pool for one final workout.

Hall spent an hour and a half in the hyperbaric chamber upon his arrival back home before ending his night with his routine and a snack of Greek yogurt, blueberries, and his supplements.

Eddie Hall is preparing to take on Mitchell Hooper in an MMA match on Feb. 17. He continues to train hard to prepare and will enter in his best shape possible.

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

Long Lever Planks Explode Core Strength & Sculpt Chiseled Abs

By

Terry Ramos

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January 12, 2024

Long lever planks will make the upper ab muscles pop.

The plank is an isometric bodyweight exercise that engages muscles throughout your body (1). This exercise is particularly effective for developing a strong core, which is crucial for overall performance. Consider trying the long lever plank for an even more challenging variation.

After reaching an advanced level of training, planks can start to feel monotonous. Additionally, sticking to the same daily routine can lead to a plateau in progress. To overcome this, incorporating long lever planks into your workout can be highly beneficial. Not only will it help you break free from the training monotony, but it will also provide a fresh challenge to enhance your fitness journey further.

In this exercise guide, we share more benefits of the long lever plank and how to do this exercise. You’ll also find other great core-building alternatives to the regular plank.

Techniques & Muscles Worked

Like traditional planks, the long lever plank works on your upper body, core, and lower body muscles. This exercise activates the upper body’s biceps, triceps, traps, lats, chest, rhomboids, and delts to hold your bodyweight up. Your abs and obliques are the core muscles this exercise builds while it engages the quads, glutes, and hamstrings in the lower body.

You don’t need any equipment to do the long lever plank, although using a weighted vest can make it more challenging. Below is a step-by-step guide to doing the long lever plank.

Get on the exercise mat or floor and lie down with your forearms under you.
Move your elbows to a position underneath your face but not directly under your shoulders. Your palms should be facing down.
Rise to your toes by engaging your torso and abs. Ensure that you keep your hips and stomach off the floor.
Squeeze your glutes and legs to keep your body in line, and hold for 10 seconds.
Increase to 20, 30, 45, and 60 seconds over time.

Benefits

The long lever plank is an advanced variation of the plank. So, if you’re looking to switch out your planks for something more challenging, this is the routine for you. Below are more benefits of this exercise.

More Core Activation

Long lever planks activate your core muscles better than regular planks. In this research on nineteen subjects, the long lever plank showed greater abs activation, particularly the upper abdominals, and other abdominal stabilizing muscles (2).

Better Performance

Your core affects your posture and the form of many exercises. The long lever plank works on and strengthens your core muscles. A stronger core means better form and better performance for other exercises.

Greater Arm Strength

During the long lever plank, the load on your arms dramatically increases. After doing this movement for some time, you’ll notice increased arm strength, translating to better performance in exercises like pullups and pushups.

Improved Balance & Stability

The long lever plank is so effective because it uses your core for stability, improving your athletic performance.

Greater Mind Muscle Connection

Long lever planks will teach you how to focus. You’ll need it to stay stable and keep from falling during planks. As a result, you’ll build a greater mind-muscle connection in general, which research shows is effective for building muscles during resistance training (3).

Carryover to Other Core Routines

Athletes generally recognize the long lever plank as the master plank. This is because it is one of the hardest planks to do. Doing this plank regularly will improve your form for other types of plank and other core routines.

Lower Injury Risk

Many other exercises that work on your core tend to load up your spine, increasing your risk of injury. Planks like the long lever plank remove this risk as they are body weight and don’t overload your spine. In addition, a stronger core reduces the risk of developing lower back pain.

Long Lever Plank Alternatives

The long lever plank is an effective full-body exercise to add to your routine. However, many more plank variations and movements can fire your core muscles. Below are some of these exercises.

Turkish Get Up

The Turkish get up is an effective full-body exercise that builds your core. It increases strength in your abs and also improves your hip mobility. You can do the Turkish get up with your bodyweight or use dumbbells or kettlebells.

Mountain Climber

The mountain climber is a great exercise that combines a plank with knee movements. As a result, this exercise is excellent for stability and balance. It also works on your core muscle and increases its strength.

Side Plank with Rotation

The side plank with rotation makes the traditional plank more challenging and targets your shoulders, arms, and obliques. Doing a long lever plank could lead to better form with this routine.

FAQs

What do long lever planks work?

Long lever planks work primarily on your core while activating the upper and lower body muscles. For a more specific breakdown, check the guide above.

Can planks burn belly fat?

Planks are effective for strengthening your core and sculpting your abs. However, to burn fat, you need a good diet, exercise, and to eat within a calorie deficit.

How do you do a lever plank?

Doing a lever plank is similar to doing the traditional plank. However, with this exercise, your elbows should be under your face, not your shoulders. For more detailed step-by-step instructions, check the guide above.

Follow us on Instagram, Facebook, and Twitter for more exercise guides!

References

Youdas, J. W., Coleman, K. C., Holstad, E. E., Long, S. D., Veldkamp, N. L., & Hollman, J. H. (2018). Magnitudes of muscle activation of spine stabilizers in healthy adults during prone on elbow planking exercises with and without a fitness ball. Physiotherapy theory and practice, 34(3), 212–222. https://doi.org/10.1080/09593985.2017.1377792
Schoenfeld, B. J., Contreras, B., Tiryaki-Sonmez, G., Willardson, J. M., & Fontana, F. (2014). An electromyographic comparison of a modified version of the plank with a long lever and posterior tilt versus the traditional plank exercise. Sports biomechanics, 13(3), 296–306. https://doi.org/10.1080/14763141.2014.942355
Calatayud, J., Vinstrup, J., Jakobsen, M. D., Sundstrup, E., Brandt, M., Jay, K., Colado, J. C., & Andersen, L. L. (2016). Importance of mind-muscle connection during progressive resistance training. European journal of applied physiology, 116(3), 527–533. https://doi.org/10.1007/s00421-015-3305-7

This Is Why You Should Never Date A Bodybuilder

By

Dylan Wolf

-

January 12, 2024

Reasons You Should Never Date A Bodybuilder.

The idea of dating a muscular man or woman can be tempting. Having a big partner around you can make you feel safe and secure, plus all that muscle mass shows some serious hard work and dedication to crafting themselves into a stronger, more aesthetic individual. This is also the reason many men join a gym so they could get more girls, although usually it is other men that will end up giving them compliments.

Just like with most things, dating a bodybuilder can have its pros and cons. And in this case, the cons can be a little heavier than the pros. In the end, it is your decision to make, but let’s take a look at the reasons to never date a bodybuilder.

The Top Reasons to Never Date a Bodybuilder

1. You Don’t Like Making Food

No matter who you are or where you’re from, if you’re going to date a bodybuilder you should be ready for this, bodybuilders need meals. The diet part of your fitness journey is one of the most important aspects of bodybuilding, and no bodybuilder will ever compromise on it, as getting in the proper amount of macronutrients (protein, fat, and carbs) is crucial for making some serious progress. You can workout all that you want, but you will never be able to out train a bad diet.

If you happen to find a lazy partner, you could end up cooking all his or her meals. Pro tip: if you’re starting to date a bodybuilder, give them absolutely no clue you can cook. Pretend as if you have no idea how it is done and you can spend the rest of your life in peace.

2. Bodybuilders Can Seem to Be Self Centered

Bodybuilding is a sport where an athlete has to focus on themselves, despite having a great support system they still need to be dialed in and really focus on themselves. This is where bodybuilders can end up coming off as selfish and self-centered. It can be even more prominent if he is prepping for a contest, as the prep process is when times are the toughest for a bodybuilder. They are depleted of food, doing massive amounts of cardio, and trying to just get through each day

Fitness athletes are known to skip family and friends time to work on their art. You should be ready if this happens to you. Let us break this for you, if you like having all the attention, things might not work between you two.

3. You Don’t Like Working Out

Having a ripped partner and being fit yourself are two different things. You can expect your better half to ask you to start working out, and don’t take that personally. If you’re not into the fit lifestyle, it will be better to set the expectations from the beginning, although this could be a deal breaker for a bodybuilding partner.

You will also have to bear with them if they are always talking about the gym or if they are spending most of his time in the gym. Some bodybuilders can tend to have a small world which revolves around fitness and staying in shape, and every aspect of their life will seem to be focused on that.

4. Protein Farts

It is no secret bodybuilders eat a lot of protein, as this is the building block of muscle mass and in order to recover and grow, a bodybuilder needs to consume adequate amounts of protein. Unfortunately protein can also be one of the hardest nutrients for your body to digest, and this can lead to farts, protein farts. If you have no idea what we’re talking about, just google it, but they can be absolutely deadly for anyone within the space.

Trust us, you don’t want to be anywhere near protein farts, but unfortunately at the same time, you cannot ask or expect your bodybuilding better half to stop eating protein. This will be a part of your life, and you will have to live with it. However, you could have them use something like Transparent Labs Grass-Fed Whey which digests a bit easier.

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5. Steroid Use

Last but not least on the reasons to never date a bodybuilder, is steroids. If your boyfriend looks anything like the guys on the Mr. Olympia stage, there is a good chance he is on steroids. Even the women nowadays could be using these anabolic substances. This might come as a surprise to you since most bodybuilders don’t like to share this part of their lifestyle with the world, it is almost like taboo to discuss.

If you have reservations about anabolic drug use, then you should stay away from dating a bodybuilder. It is better to clear this out before you start dating a bodybuilder. Don’t be surprised if you still find out about it later after they have denied using it.

Wrap Up

Overall, when it comes to the reasons to not dating a bodybuilder, there are plenty of reasons supporting this argument. What reasons stand out to you the most? Have you ever dated a bodybuilder?

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

*Header image courtesy of Envato Elements

SBD Knee Sleeves Vs. Rogue Knee Sleeves

By

Terry Ramos

-

January 12, 2024

SBD Knee Sleeves and Rogue Knee Sleeves offer different benefits regarding comfort, stability, design, durability, and price.

Knee sleeves are a great way to protect your knees, increase blood flow, reduce pain, and overall support your knee joints during big lifts, such as squats (1). Lifting is an integral part of bodybuilding, as well as strength sports, and knee sleeves are one of the pieces of equipment that help you keep your workouts effective. These wearable devices fit right in your gym bag and go snugly over the knees but differ from a brace. Two popular brands of knee sleeves, are SBD and Rogue.

Let’s break down SBD Sleeves vs. Rogue Sleeves, and help decide which one is best.

SBD vs. Rogue Knee Sleeves Overview

SBD sleeves and Rogue are two brands that make similar knee sleeves. For example, both companies offer 7mm sleeves made of similar materials. However, if you’re new to the gym or haven’t used them before, it can be stressful to decide which to choose.

Looking at the subtle differences between both products and checking how they favor you can do the trick. That’s why we’ve decided to compare and contrast two quality sleeves and highlight what they offer. So here’s an in-depth comparison between SBD Knee Sleeves and Rogue Knee Sleeves.

Material

SBD

SBD 7mm Knee Sleeve

SBD 7mm Knee Sleeve is great for joint support and reducing injury out of this high grade neoprene sleeve.

Shop SBD

SBD Knee Sleeves are high quality and made of flexible neoprene, which snaps back after a flex. They come with reinforced double-hook stitching, which is durable. They’re also form-fitting when worn on the knee, which means the adhere to the shape of your knees for a comfortable fit, essential during lifting.

Rogue

Rogue 7mm Knee Sleeves

Rogue 7mm knee sleeves are crafted with your needs in mind, for the discerning athlete who demands only the finest in support and quality.

Shop Rogue

Rogue Knee Sleeves are made of an SBR (styrene-butadiene-rubber) and neoprene blend, durable against wear and tear but also great for knee flexion. In addition, they came with contoured seams and reinforced stitching that gives compression and support while remaining not too restricting. As a result, the Rogue Knee Sleeves feel firm but comfortable when worn on the knee.

Winner of Material: Tie

Thickness

SBD

SBD Knee Sleeves are available in 7mm and 5mm thicknesses. The 7mm knee sleeves are very compressive and are the least flexible of the two. On the other hand, the 5mm sleeves also have more stretch and allow for more range of motion. Therefore, the 7mm knee sleeves are better for heavy squat sets.

Rogue

Rogue offers knee sleeves in 3mm, 5mm, and 7mm. The 3mm sleeve provides the most range of motion but doesn’t provide as much support for powerlifting. The 5mm sleeves have good mobility but are more compressive than the 3mm option. The 7mm knee sleeve offers more compression but isn’t as flexible as the other two. The best choice for static lifts like squats is the 7mm knee sleeve.

Winner: SBD Knee Sleeves

Comfort and Fit

The last thing you want is to be uncomfortable during your lifts, so comfort and fit are very crucial when shopping for knee sleeves.

SBD

The neoprene in the SBD knee sleeve is reactive, so it hugs your knee well, providing stability, especially for heavy lifts. SBD also offers a tight and standard fit to choose the best for you. SBD knee sleeves are solid and stable, providing warmth to your joints and not slipping no matter how much you sweat during your workout.

Rogue

While Rogue knee sleeves may initially feel snug, they’ll eventually stretch into a comfortable fit. They’re breathable and comfortable to wear. The 7mm sleeve, in particular, is easy to put on, but you might find it a bit difficult to take off. This isn’t necessarily bad, as you don’t want the sleeves to slip during physical activity, and rest assured they won’t.

Rogue sleeves are on the pricey side and can get as high as $85, depending on the thickness of the knee sleeve. However, they’re also sold in pairs and are durable and long-lasting.

Winner: SBD Knee Sleeves

Overall Winner

Knee sleeves are important in weightlifting and can even help with recovery (2). Both SBD Knee Sleeves and Rogue Knee Sleeves are durable and provide vital knee protection. Overall, the SBD Knee Sleeve edges out the Rogue sleeve by its thickness, approval for competition, and pricing, especially for bodybuilders and avid weightlifters.

Competitive lifters, such as powerlifters and bodybuilders, will prefer the 7mm version of this brand for training and competitions. However, recreational lifters and other athletes who need versatility can go for lower thicknesses of both brands.

Check out our full review of the SBD Knee Sleeves!

Wrapping Up

Overall, knee sleeves are a great tool to help improve your workouts. Especially on those movements such as squats and lunges, amongst other leg movements. When it comes to SBD vs. Rogue Knee Sleeves, these are some great options. Which one is your favorite?

Check out our list of the Best Knee Sleeves for Powerlifting & Compression!

References

Vaile, J., Stefanovic, B., & Askew, C. D. (2016). Effect of lower limb compression on blood flow and performance in elite wheelchair rugby athletes. The Journal of spinal cord medicine, 39(2), 206–211. https://doi.org/10.1179/2045772314Y.0000000287
O’Riordan, S. F., Bishop, D. J., Halson, S. L., & Broatch, J. R. (2022). Compression-induced improvements in post-exercise recovery are associated with enhanced blood flow and are not due to the placebo effect. Scientific reports, 12(1), 16762. https://doi.org/10.1038/s41598-022-21029-2

Every Cut, Every Striation: Unveiling Tony Pearson’s Master Plan for a Chiseled Physique | Mike O’Hearn Show

By

Derek Dufour

-

January 12, 2024

Tony Pearson discusses the “master plan” behind the art of bodybuilding and how he it fuels him to this day

In the latest episode of The Mike O’Hearn Show, host Mike O’Hearn sits down with the legendary Tony Pearson, known as the “Michael Jackson of bodybuilding” and a name synonymous with bodybuilding excellence. In this captivating conversation, Mike delves into the profound impact Tony has had on his own fitness journey, tracing back to the late ’70s. We explore Tony Pearson’s enduring commitment to bodybuilding, his unique approach to training, and the incredible story of triumph over adversity that shaped his life.

The recent release of the documentary, DRIVEN: The Tony Pearson Story, revealed to many the unique and troubling childhood that Tony endured – and led him to a life of bodybuilding. While his story has been chronicled in his autobiography for many years – the film has reached new audiences and reminded the fitness world of Tony Pearson’s excellence.

That’s why Mike O’Hearn invited Tony Pearson onto the podcast to discuss Tony’s past, his posing routines, and the key elements that motivated him to stay consistent with bodybuilding for multiple decades up to today. Let’s dive into it:

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The Longevity of Tony Pearson’s Commitment

Mike O’Hearn begins the discussion by expressing his deep admiration for Tony Pearson’s ability to maintain a remarkable physique over several decades. The conversation evolves into an exploration of the challenges associated with staying at the top of the bodybuilding world beyond one’s 20s.

Mike underscores the dedication required for such longevity and points out that winning in one’s 20s is relatively easier due to youth, time, naive confidence, and the body reacting quicker to training. However, maintaining the same level of excellence over the course of many decades is an entirely different feat – one that Tony Pearson has achieved, notably making a competitive comeback in 2020.

Tony Pearson attributes his consistency to a profound love and passion for bodybuilding. He shares that, for him, bodybuilding is not merely a competitive endeavor but a way of life. Regardless of victories or defeats, the intrinsic love for the sport has been a driving force throughout his career.

Tony does admit that he has taken occasional breaks from competitive bodybuilding – but he always ends up coming back to compete. It’s simply part of his essence.

But beyond competition, Tony explains that his continued dedication to training comes from a desire to maintain his physique as he transitioned into older age. Embracing fitness as a lifestyle to ensure health, strength, and capability as he ages.

The Love for the Fight

Mike and Tony further delve into their shared love for the struggle inherent in bodybuilding. Tony rejects the notion that this drive stems from a chip on the shoulder; instead, he characterizes it as an uncontrollable passion.

Reflecting on his early years, Tony discusses not having the natural genetics that made muscle-building easy for some. However, this only fueled his determination to work ten times as hard. The beauty of bodybuilding, according to Tony, lies in the meticulous planning that goes into shaping every aspect of the physique – akin to an artist meticulously working on a canvas.

“They don’t understand when I go to train and workout there’s a master plan. I look that way for a reason. Every cut every striation, I created.”

– Tony Pearson

This sentiment encapsulates the essence of his love for the sport – the joy derived from the intentional and strategic effort invested in building a sculpted physique. Tony goes on to share that bodybuilding and training never felt like a job or a chore to him; it was his version of fun.

Posing as an Art Form

Mike O’Hearn commends Tony Pearson not only for his sculpted physique but also for revolutionizing the art of posing. Tony describes posing as an integral part of bodybuilding and reminisces about his initial struggles with this aspect of the sport.

Determined to master the art, he sought guidance from various coaches and put in extensive work, paralleling the dedication he applied to training. Viewing bodybuilding on stage as a performance, Tony aimed to become a master of the entire sport, excelling in both physique and posing.

Tony Pearson recognized early on that he wasn’t the biggest competitor on stage, prompting him to find a unique way to make a name for himself. This realization led to the incorporation of originality into his posing routine.

Drawing inspiration from other legends, he skillfully combined different elements, adding his own spice to create something truly distinctive. In doing so, Tony elevated posing from a mandatory component to an artistic expression that set him apart from his peers. He became known as the “Michael Jackson of Bodybuilding“ due to his incredible dance-centric posing routines (and his spitting-image likeness to the pop star).

Turning Negativity into Motivation

The conversation shifts towards Tony Pearson’s ability to turn negative energy into motivation. He recounts early experiences where judges placed him low, seemingly indicating a lack of support. Instead of succumbing to disappointment, Tony used this negative energy as a catalyst for improvement.

Resolved to keep showing up with a smile on his face, he defied the odds and continued competing in bodybuilding. This resilience, Tony explains, originates from his challenging childhood, where he was given away by his father and subjected to mistreatment by his aunt.

Tony Pearson’s childhood was marked by abandonment and abuse, but he emerged from these hardships with a determination to overcome adversity. The struggles of bodybuilding and competition, he reflects, felt insignificant compared to the torment he experienced in his early years.

This mentality of resilience and persistence became a guiding force in his life, propelling him forward despite challenges. Tony emphasizes how he transformed his life story and struggles into a book, subsequently adapted into a documentary film distributed by Generation Iron, available on all major digital platforms.

From Torment to Triumph: Tony Pearson’s Life Story

The narrative takes a poignant turn as Tony Pearson opens up about the traumatic experiences of his childhood. Abandoned by his father and raised by an aunt who subjected him to torment and child labor, Tony’s early life was marked by unimaginable challenges.

However, he emerged stronger from these tribulations, turning his life story into a compelling book. The book, in turn, became the foundation for a documentary film distributed by Generation Iron, providing viewers with a profound understanding of the struggles that fueled Tony Pearson’s journey to success.

The documentary, DRIVEN: The Tony Pearson Story, is now available on all major digital platforms, offers an intimate look into the life of a man who defied the odds. From the hardships of his upbringing to the challenges faced in the competitive world of bodybuilding, Tony Pearson’s story is one of triumph over adversity. By sharing his experiences, he not only inspires aspiring bodybuilders but also serves as a testament to the resilience of the human spirit.

You can watch the film on digital today right here:

DRIVEN: The Tony Pearson Story

Stream or download DRIVEN: The Tony Pearson Story on digital.

Watch On Digital

Wrap Up

The Mike O’Hearn Show provides a platform for an insightful conversation with bodybuilding legend Tony Pearson. From his early influence on Mike O’Hearn to the enduring passion for the sport, Tony’s journey is one of dedication, resilience, and triumph. As we explore the intricacies of bodybuilding through the lens of Tony Pearson’s experiences, we gain valuable insights into the mindset of a true champion.

Watch the full episode above. And don’t forget to check back every week for new episodes only on the Generation Iron Fitness Network or wherever podcasts are downloaded.

Sam Sulek Talks Bulking & Leaning Diets: “3,000 Calories Is The Limit To Lean Out”

By

Greg Patuto

-

January 12, 2024

Sam Sulek has received criticism for his diet and has opened up about it on multiple occasions.

Sam Sulek is one of the biggest names in bodybuilding right now, despite not taking the competitive stage yet. He has gained a massive following on social media where fans can keep up with his latest workouts. Recently, Sulek joined Fouad Abiad on the Bro Chat podcast to discuss his diet plan and injuries.

Sulek has received criticism from many regarding his “trash diets” since bursting onto the scene. At the same time, he has gained attention from some of the biggest names in the sport who have defended his methods.

At 21 years old, Sulek has made a name for himself thanks to his incredible physique. In this post, we breakdown Sam Sulek’s bulk vs lean diets as mentioned during his appearance on a podcast. Sulek broke down his bulk diets, lean diets and details how he has gotten up to 9,000 calories post-diet.

“I’ve been jumping straight to 5,000-6,000 calories because that first couple of weeks I’m hungry. Honestly, some of the first few days post-diet, I’ve tracked like a 9,000-calorie day like it was nothing.”

Sulek continued to talk about his cutting diet plans and a recent chest injury that he suffered in the gym.

Sam Sulek Talks Bulk vs. Cut

Sam Sulek’s cutting diet plans consist of around 3,000 calories and it starts right away with breakfast.

“I just have to start doing a bigger breakfast. If I don’t get a head start on it for the day, it’s not hard to get to so and so time but I’m not necessarily totally freaking yet because I kind of want to ease into it. The last two bulks, it’s been, so the diet was like 2,500-3,000 calories. That’s the limit to kind of lean out.”

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A post shared by Sam Sulek (@sam_sulek)

Outside of the gym, Sam Sulek has been focusing on his diet plan but inside, he recently suffered a minor tear in his chest.

“I’ve had worse ones than this before. Not that I want to have any but I’ve had one. It’s typically, I’ll never get it like real tendon, like nothing up in the arm. It’s usually kind of deep, actual meat.

I’ve had one on the right where it’s like I get out of bed wrong when it’s really fresh. F*ck, it hurt but this one will be cool.”

Sulek was also speaking with Lee Priest during this podcast appearance. Recently, Sulek expressed interest in recreating a famous shot of Priest’s side tricep pose. The bodybuilding veteran commented back and offered to do it with himself in the background. Priest has been defending Sulek for his methods recently as well.

Sam Sulek has built an empire around his brand early in his career. This will only continue as he continues to grow and improve as a bodybuilding.