Jay Cutler provided tips on how to improve strength on bench press and it might not be what you think.
Jay Cutlerbuilt one of the greatest physiques of all-time and certainly used bench press during his routine. This is one of the three major lifts that has been put at the forefront of both bodybuilding and powerlifting. Recently, Cutler shared some tips on how to improve your strength on the bench.
Despite building an insane amount of muscle, including in his chest, Cutler did not stack weight too high on bench press. In fact, he focused on less weight and high reps to improve his production.
“You guys that want to have extra strength in your routine, you can break through those plateaus. What I suggest is instead of going for your max every week, lighten the weight, focus on more repetitions.”
Cutler was one of the best in the world during his peak. He finished as the runner-up to Ronnie Coleman on multiple occasions before winning his first Olympia title in 2006. This would be the first of four in his career. Cutler also won the Arnold Classic three times. Since retiring from competition, Cutler continues to share his passion for fitness with the next generation.
Jay Cutler Talks Improvements On Bench Press
Jay Cutler is no stranger to physique transformations and finding ways to improve in the gym. He shared a short video on his YouTube page explaining how some improvements can be made to add strength on the bench.
“Breaking through chest plateaus with your bench press. Now listen, the bench press is not such a complicated exercise but it does take a little brain work to really get the stimulation.”
Cutler explained that he would add reps while on bench press and cut back on weight.
“Remember, I’m never trying to do a crazy amount of weight. I never cared how much I bench pressed. The judges never asked me that on stage.
I always say in the bodybuilding terms, 8-12 but more importantly, I would focus on 15-20 reps. Lightening up the weight, really giving your muscle a lot of confusion. Do that for two weeks, on and off.”
Jay Cutler shared that he would bench press three times per week. In addition to the physical aspect of the lift, the bodybuilding legend claims it take a certain mentality as well.
“I would bench press three times a week. Then on your two-week mark, I’d go for your max weight or your one-rep or two-rep max and I guarantee, you’ll break through. So lighten it up, focus on repetitions and more importantly, use a little brain work.”
Anton Ratushnyi becomes the youngest Classic Physique pro and one of the youngest ever to earn Pro Card.
The Classic Physique division has been dominated by Chris Bumstead over the last half decade. Bumstead has won the last five Olympia competitions after earning his first in 2019. Classic Physique continues to add talent each year and the future of the division could be emerging soon. Anton Ratushnyi became the youngest competitor to earn his Pro Card after winning the division title during the NPC Nationals over the weekend.
The NPC National Championships was held at the Irving Convention Center in Irving, TX over the weekend. This is one of the biggest amateur competitions of the year and Ratushnyi impressed with his aesthetically-pleasing physique.
After his victory, Ratushnyi earned his pro card and became the youngest competitor in the division. He is also one of the youngest bodybuilders ever to earn his Pro Card. Jeff Seid also received his Pro Card at 19 years old during the early days of Men’s Physique.
Anton Ratushnyi has received plenty of attention at a young age because of his insane physique. During the NPC Nationals, the 19-year-old put on what might have been his best performance to date.
Ratushnyi has achieved great levels of symmetry in his physique at a young age. He will continue to improve as a poser and put on more muscle as he gets older and more established in the sport of bodybuilding. To this point, his potential is obvious and his Pro Card will allow him to train for his next set of goals.
Chris Bumstead first competed at 19 years old and earned his Pro Card just two years later at 21 after winning the 2016 IFBB North American Bodybuilding Championship. It did not take long for Bumstead to take over Classic Physique and is at the top of the bodybuilding world today.
Can Anton Ratushnyi duplicate this road to success? It will be interesting to see how the 19-year-old matures in bodybuilding now that he has become a professional. He has multiple big-time victories at the NPC level under his belt, now including the overall Classic Physique title at the NPC Nationals.
The “Kendall Jenner of bodybuilding” goes through a brutal workout with the powerlifter turned bodybuilder
Vladislava Galagan is becoming a very popular name in the fitness industry, often referred to as the “Kendall Jenner of bodybuilding”. Even as she continues to rise to the top, Vladislava continues to be committed to furthering her physique. Recently on her YouTube channel, she joined fitness influencer Larry Wheels for an intense shoulder workout. Larry Wheels is known for his insane strength in the powerlifting world, as well as his very impressive physique that he recently presented at the Amateur Olympia. The two of them also discussed their experiences using performance-enhancing drugs, as this is a topic that many fitness personalities do not discuss.
In this post, we break down Vladislava Galagan and Larry Wheel’s shoulder workout.
Who are Vladislava Galagan and Larry Wheels?
Youtube/@vladigalagan
The first thing to discuss is who exactly Larry Wheels and Vladislava Galagan are. Vladislava Galagan who has earned the nickname ‘The Kendall Jenner of Bodybuilding,’ emerged as a star recently after her OnlyFans began to gain traction. While she does not do anything x-rated, she has gotten some odd requests. Vladislava sports an absolutely shredded physique but has managed to preserve her feminine features, and this is something that has drawn so many fans to her.
Full Name: Vladislava Galagan (Female Competitive Bodybuilder)
Weight
Height
Date Of Birth
185-190lbs
5’9″
1997
Division
Era
Nationality
Women’s Bodybuilding
2010s, 2020s
Russian
Now on the other hand, you have to live under a rock to not know who Larry Wheels is. It is just about impossible to overlook Larry Wheels. He had made a name for himself courtesy of superhuman strength, viral videos, and gym content that became popular for a variety of reasons. Aside from just being strong and having a good following, Wheels has built an impressive athletic wrap sheet. Wheels has dabbled in various sports such as arm-wrestling, powerlifting, strongman, bodybuilding, and has even started an OnlyFans.
Full Name: Larry Wheels (Powerlifter and Bodybuilder)
Weight
Height
Date Of Birth
244-255lbs
6’1″
12/3/1994
Division
Era
Nationality
Classic Physique/Powerlifting
2010, 2020
American
Larry Wheels Shoulder Workout
Exercise
Sets
Dumbbell shoulder press
1 warm-up, 3 working sets
Barbell upright rows
1 warm-up set, 3 working sets
Side lateral raises
1 warm-up set, 3 working sets
As you can see, the workout is short and sweet on the surface, but when broken down, it is much more intense than you may think. Wheels and Galagan use a good mind-muscle connection and get a good squeeze on each rep, and the sets are taken to almost muscular failure. Wheels also detailed how he had to adjust the sets on the shoulder press due to his mobility issues and inability to reach a true 90 degrees. He states that he cannot keep the movement straight and go all the way down, so he has to tilt it in order to get to just about 90 degrees. Wheels states that that angle is good for him, and anything less is going to be straining his rotator cuff. Despite the mobility issues, he still manages to get a good workout in.
On the other hand, Galagan said she usually includes triceps and chest in her shoulder workouts but excluded them as that is what Larry Wheels’ routine calls for. She also mentioned that she’s having issues with her left arm, these two just can’t stay out of injury’s way! She stated that her doctor informed her she has inflammation, and she waited for it to go away but it did not.
Larry Wheels explained why he favors a pre-fatigue strategy before starting his workouts. He states finding between three and four is enough, as long as you train to failure, or close to it, with intensity.
“That heavy movement I do with lots of volume and with many reps and by the time I get to my second exercise I’m already spent. Right? Then I still go two or three more movements after that to go. It’s been working for me. For bodybuilding, what I find gets the most results is heavy volume training. The more sets the better”.
Vladislava and Larry Wheels Discuss Steroids
Before the two move on, Galagan stated how her max shoulder press weight to be 70 pounds and discussed how long she’s been off cycle (has not been on steroids). Wheels also reflected on what life has been like when he’s off gear.
Galagan states that she has been off of steroids for about three months, and how she used to be much smaller. Vladislava says how Wheels told her he retains more size when he is off cycle, but for her she said she loses a lot of size, then when she is back on them, her body soaks them up like a sponge.
Vladislava also recounted her previous use of performance-enhancing drugs. According to the influencer herself, she had messed up and lost 50% of her hair early on due to a misguided steroid cycle, thinking that she could one day become an Olympia champion. Hair loss is a common side effect with certain anabolic compounds, and when guided wrong it can be something that you can experience.
Wrap Up
Youtube/@vladigalagan
Overall, Larry Wheels and Vladislava Galagan are some pretty big names in the fitness industry, and growing by the day. In this video, they demonstrate that you do not need a massive amount of volume to get a good workout in, but it is rather the intensity of what you do in the gym that matters. You can get away with a few exercises, as long as you maximize your time in the gym.
Let us know what you think in the comments below. Also, be sure to follow Generation Iron on Facebook, Twitter, and Instagram.
Let us know what you think in the comments below. Also, be sure to follow Generation Iron on Facebook, Twitter, and Instagram.
The outer quads are essential in showing off the aesthetics of a bodybuilder’s lower body.
Research indicates that leg training stimulates the release of growth hormones and testosterone(1). For bodybuilders and lifters looking to put on muscle mass, this bears significance as these hormones aid in overall muscle mass development throughout the body. In addition, leg development is critical for an aesthetic lower body. In particular, the outer quads are essential for a leg sweep during bodybuilding posing. This article examines why you should pay more attention to your outer quads. We also include three exercises to help you hit those outer quads to build legs you’re proud of.
Quad Anatomy
Your quadriceps femoris get their name because they’re made up of four big muscles: rectus femoris, vastus lateralis, vastus medialis, and vastus intermedius. Since all these muscles work together to extend your knees, training them involves doing exercises where you extend your knee, like squats, lunges, and leg extensions.
Out of these four quad muscles, the vastus lateralis is the muscle that comprises your outer quads. This gives you a leg sweep with your legs flaring out in that impressive bow shape. A great quad sweep will give you the illusion of bigger legs with full and wide-looking quads. Add this to your V-taper, and you’ll have the ultimate X physique that professional bodybuilders have.
3 Outer Quad Blasting Exercises to Try
You can’t isolate your outer quads entirely because your entire quads function as a unit. However, it’s possible to do your quad exercises in a way that emphasizes your outer quads a bit more. A narrow stance will achieve this effect for many exercises that train the quads. Below are three effective movements that work your quads and outer quads.
Leg Extension
The leg extension is an isolation exercise that primarily targets your quads. This is because while other movements involve multiple joints, leg extensions only move the knee joints. To do this exercise, you use the leg extension machine.
Leg extensions are easy to master and learn for beginners. To focus on the outer quads with this exercise, use a narrow stance by placing your feet at a distance closer than shoulder-width apart. Below is a step-by-step guide to doing this routine.
Choose an appropriate weight and sit in the leg extension machine. The pad should be just above your ankles.
While holding the handles, ensure your legs form a 90-degree angle at the knee. Your legs should be closer than shoulder-width apart to emphasize your outer quads. This is your starting position.
Using your quads, flex your knees to raise your legs while ensuring the rest of your body is stationary.
Pause when your legs are fully extended at the top, and squeeze your quads.
Slowly return to the starting position by lowering your legs to complete the rep.
Hack Squat
The hack squat is another exercise that primarily targets your quads but also works on your glutes, hamstrings, calves, and core. This exercise extends your knees and hips; knee extension means quad work. Hack squats are great for beginners as the machine assists with the weight, allowing you to focus on your form.
Your foot placement on the hack squat machine will affect whether this exercise focuses on your quads or other muscles. To effectively target your outer sweep, the best foot placement is a narrow stance with your feet low on the hack squat platform. Below is a step-by-step guide that you can follow.
Choose the appropriate weight and stand on the hack squat platform with your feet close to the bottom. They should also be closer than shoulder-width apart, with your toes pointing inward.
Put your back against the backrest and your shoulders against the pads, then extend your legs to release the safety catch of the machine. This is your starting position.
Bend your knees to squat down while keeping your back against the machine. Your feet should be flat against the platform at all times. Pause when your knees are at 90 degrees or lower.
Straighten your legs by driving through your feet to return to the starting position and complete the rep.
Barbell Front Squat
Barbell front squats are one of the best exercises you can do for your quads. To do this exercise, you hold a weighted barbell across the front of your shoulders rather than your back. For this reason, many find it a more back-friendly alternative to the back squat.
The barbell front squat is great for your core strength and mobility. It also targets your outer quads more than other types of squats, and to emphasize your sweep further, you can use a narrow stance. Here’s a step-by-step guide that you can follow.
Unrack the loaded barbell and place it on your chest below your neck. Your arms should be shoulder-width distances apart.
Take two steps back from the squat rack and then position yourself with your foot closer than your shoulder-width distance part. This is your starting position.
Bracing your core, descend by bending your hips and knees while keeping your torso stable.
Drive through your feet to stand back up and return to the starting position to complete the rep.
Using These Exercises for Outer Quad Development
These exercises can add to your leg day routine or form an outer quad workout alongside other exercises. To do them for hypertrophy, research recommends using a rep range of around 8-12 reps for each set (2). Combine this with a diet rich in proteins, eating healthy, and avoiding processed foods to get the best results for a killer leg sweep.
Shaner, A. A., Vingren, J. L., Hatfield, D. L., Budnar, R. G., Jr, Duplanty, A. A., & Hill, D. W. (2014). The acute hormonal response to free weight and machine weight resistance exercise. Journal of strength and conditioning research, 28(4), 1032–1040. https://doi.org/10.1519/JSC.0000000000000317
Schoenfeld, B. J., Grgic, J., Van Every, D. W., & Plotkin, D. L. (2021). Loading Recommendations for Muscle Strength, Hypertrophy, and Local Endurance: A Re-Examination of the Repetition Continuum. Sports (Basel, Switzerland), 9(2), 32. https://doi.org/10.3390/sports9020032
The life, profile and future of fitness, Sam Sulek.
Gone are the days of bodybuilders only being on the cover of magazines, social media has taken fitness to a whole different level. The fitness industry is full of rising stars, especially on TikTok. There are plenty of people out there making fitness content, and it can get pretty repetitive, with the rise of gymcels and kids that go way too far with the whole gym personality. You see a lot of TikTokers that get their fifteen minutes of fame with one or two videos that blow up, but there are also a good amount of up and coming names. One of the biggest names right now is Sam Sulek, who has caught the attention of millions, including the Mr. Olympia competitors, like Chris Bumstead and Urs Kalecinski.
But, who exactly is Sam Sulek? Some say he resembles the mannerisms of the late Rich Piana, others say he is the next Dallas McCarver, but in this article we take a look at exactly who Sam Sulek is.
Full Name: Sam Sulek (Fitness Influencer)
Weight
Height
Date Of Birth
240 lbs
5’11″
2/7/2002
Division
Era
Nationality
None yet
2020s
American
Sam Sulek Age, Height, and Weight
Perhaps some of the most astonishing facts about the former gymnast and diver, Sam Sulek, are his physical statistics, meaning his age, height, and weight. Sam stands at 5’11” tall, and is still very young, having just turned 21 in February of 2023. Though he is young, he still carries around a massive amount of muscle mass and relatively low body fat levels, even during his bulking phase. When he is trying to put on size, Sam Sulek weighs around 240lbs. It is not often that you see younger bodybuilders holding that much muscle.
So, how did he get that big?
Sam Sulek Training
One very important aspect of how Sam Sulek obtained the size that he did is his training regimens. You can see a good amount of clips of him training on TikTok, but he also has a YouTube channel with a growing following that details his daily routines and training regimens. Sam follows the training of old school heavy hitters, such as Mike Mentzer, hitting each body part with the utmost intensity, but allowing adequate time for recovery in between training sessions.
He has a chest day, back day, leg day, and an arm day, there is no designated shoulder day as he sprinkles in some shoulder work whenever he feels it is right, such as lateral raises during his chest workout. Sam Sulek only uses about 4-6 exercises per muscle group during each training session, but he absolutely destroys each body part, making sure he has nothing left in the tank when he leaves the gym. As far as his rep range, Sam stated that he tries to aim for sets of 8-12 reps, getting a good mind-muscle connection throughout the movement and ensuring that he gives it his all on each set.
Sam has been seen using a mix of compound and isolation movements throughout his workouts. He uses a lot of old school barbell exercises and makes sure to go heavy on them, using the term “ego lifting” to describe some of his lifts. Let’s break down his training routines below:
Sam Sulek Push Workouts
Incline Barbell Press
Incline Smith Machine Press
Bent Over Cable Chest Flyes
Pec Deck Flyes
Machine Lateral Raises
Sam Sulek Back Workout
Medium Grip Lat Pulldowns
Chest Supported Rows
Low to High Cable Rows
Wide Grip Lat Pulldowns
Cable Face Pulls
Reverse Peck dec flyes
Sam Sulek Arm Day
Cable Tricep Pushdowns
Seated Machine Tricep Dips
Alternating Dumbbell Curls
Incline Seated Cable Curls
Preacher Curls & EZ Bar Curls
Dumbbell Wrist Curls
Sam Sulek Leg Workout
Seated Hamstring Curl
Narrow Stance Barbell Squat
Seated Leg Extension
Single Leg Hamstring Curl
RDL Machine
Seated Leg Press Machine
Sam Sulek’s Bulking Diet
The diet of Sam Sulek is nothing short of interesting, as it does not follow the typical bodybuilder diet of just chicken, rice, and top rated protein shakes, but instead utilizes some different foods that usually are consumed by an obese individual. During his last bulk, Sam did a vlog on his full day of eating, and it totaled up 5,200 calories for the day, and it was not as clean as you may think. Though he is trying to add size on a bulk right now, the foods Sam eats may shock you.
Take a look:
Meal One
A quart of chocolate milk
Meal Two
Cereal, this is a pre-workout meal (he wants 400 grams of carbs in his system before he lifts)
Meal Three
As his post workout meal, he has a protein shake
Meal Four
Sam and the Hosstile team stop at Five Guys
Meal Five
To get to the desired 5,000 calories for the day, Sam finishes the day off with some Krispy Kreme donuts, and four cups of milk
Keep in mind when it comes to Sam Sulek’s diet, the term “meal” is used loosely. All jokes aside, the foods that Sam Sulek eats are completely out of the ordinary for a bodybuilder, and this has caught the attention of none other than Greg Doucette. What Greg had to say was that Sam had “one of the worst diets” he had ever seen.
It is interesting to see the diet, because Sam sports a massive amount of muscle mass yet does not seem to care too much for the macronutrients and food sources, rather just making sure to get the proper caloric intake. Mike Mentzer had a similar approach to his own diet. Though he did not eat consistent junk food like Sam, Mentzer stated that protein intake did not matter as much as bodybuilders and fitness magazines told you to.
It will be interesting to see Sam Sulek’s diet when he is cutting.
Is Sam Sulek Natural?
Although he has not come out and said anything regarding steroid usage, we can only make assumptions. Now, Sam Sulek is well over 240 lbs, most of which is straight muscle mass, and in order to get to this level of bodybuilding, often times performance enhancing drugs are utilized. It is assumed that due to Sam being so massive and shredded even with a suboptimal diet, as well as displaying acne and consistent shortness of breath, (which are also side effects of steroid usage) that he is in fact not natural.
This is another thing that caught the attention of Greg Doucette. Greg made a video highlighting Sam’s leanness and size, the visual changes in his face, and visible side effects such as the acne. Greg said that he believes Sam Sulek is on high doses of anabolic steroids, and is “not playing it safe”.
However, IFBB Pro and bodybuilding legend, Lee Priest chimed in and said it best:
“PEOPLE ARE COMMENTING ON HE MUST HE ON A LOT OF DRUGS. YOU DON’T KNOW WHAT HE IS TAKING. STOP SPECULATION SO YEAH, IT’S CRAZY.”
Lee Priest was known during his day and age for being freakishly large and conditioned while being so young. Many people gave the same backlash to Lee Priest that they do to Sam Sulek regarding PED speculations. Lee also credits Sam’s age with how he is able to eat the way he does, stating that he is younger and has a faster acting metabolism, and as long as he gets his bloodwork then he is more than likely fine.
Lee went on to say:
“WHEN I WAS 21, 20 LIKE THAT VIDEO I PUT UP ON INSTAGRAM, NOT LONG AGO WHEN I WAS 22 YEARS OLD AND I WAS SHREDDED. AT 22, I WAS STILL EATING HALF AND HALF MILK AND THIS AND THAT BUT AS I GOT A BIT OLDER, I CAN’T DO THAT ANYMORE SO IT CHANGES.
He also brings up the point that Sam is not out there advising people to follow what he does like many other influencers. Instead, Sam Sulek is just showing people what he does, and how it is working for him, but everyone is different.
Personal Life
Aside from bodybuilding, Sam Sulek’s personal life is kept out of the spotlight for the most part. He is known for being very humble, awkward, and shy in person, resulting in memes of him floating around on social media. He is actually still in college too, at Miami University in Oxford, Ohio, studying Mechanical Engineering.
Besides that, Sam is a former diver and gymnast, which at his size may shock you. You may be wondering how someone like that can do anything but lift, and that is a good question. However, Sam recently posted a video of himself at the pool, and even at his size he managed to pull off an impressive dive.
Overall, Sam Sulek is nothing short of interesting, and he is gaining popularity because of it. His training is of the utmost intensity, but his diet shocks a lot of people.
What will Hafthor Bjornsson deadlift once the competition begins?
Hafthor Bjornssonis one of the legendary Strongmen and is preparing for a return to competition after venturing out in the fitness world. The former World’s Strongest Man and world record holder has maintained his superhuman strength and will show it off during the 2024 Arnold Strongman Classic. In training, he is preparing to put up some insane numbers.
During a recent Instagram video, Bjornsson is seen deadlifting 400kg using an elephant bar and standard grip. In his caption, Bjornsson shared some of his memorable lifts using this bar and teased that the numbers could go even higher come March.
“400kg/881lbs Deadlift on the elephant bar. First time using it since 2020.
2018 I broke the record and pulled 1,041lbs.
2019 I broke it again and pulled 1,046lbs. What will I pull in 12 weeks at Arnold Strongman Classic?”
Hafthor Bjornsson currently holds the world record deadlift using a standard bar at 501kg. He broke Eddie Hall’s record of 500kg, becoming the second man ever to reach this mark. He has used an elephant bar during training because that is what will be used during the 2024 Arnold Strongman Classic.
Bjornsson announced his return to Strongman after taking on other challenges in fitness. This includes boxing, where he defeated Hall after months of training. Bjornsson cut down and built a shredded physique due to the change in training. Now, he has put on the necessary weight to compete in Strongman and showed that he is still at the top of his game.
Bjornsson is one of the headliners of a group that features many World’s Strongest Man and Arnold Strongman Classic champions. Of course, Bjornsson has a history at the show as well.
In 2018, Bjornsson broke the elephant bar deadlift world record and pulled 1,041 pounds. The very next year, he set a new mark at 1,046 pounds. Fans will wait and see if Hafthor Bjornsson can return to competition and make history once again.
The popular gym in Reading, Pennsylvania, is reopening its doors with a new name and management
Warhouse Gym, originally opened by Rob and Dana Linn Bailey, sat right in Reading, Pennsylvania and was known as one of the most hardcore gyms on the east coast since it opened back in 2015. Influencers, bodybuilders, powerlifters, and regular fitness enthusiasts gathered there for all types of different events, from meet and greets to powerlifting competitions. Not to mention, Warhouse gained a following of people who were there just to enjoy the atmosphere that Rob and Dana Bailey had constructed.
Unfortunately, in 2020, the popular gym closed its doors, and not long after, much of the equipment was auctioned off. Patrons could be seen hauling out the squat racks, benches, dumbbells and barbells, as well as other equipment that once helped many Warhouse attendees work towards their dream physiques. After this, the building sat dormant for years, with the shopping center parking lot relatively bare. All that was left of Warhouse Gym was a few shirts and gym bags that people had purchased, as well as the memories and photos.
However in 2023, Warhouse is reopening its doors, this time as “Warhouse Strength”, and under new ownership. Let’s take a look at the vision the new owners have for the future of the gym.
What Was Warhouse Gym?
Warhouse Gym was a gym that sat in Reading, Pennsylvania, and was seen as one of the most intense gyms on the east coast, aside from other gyms like Atilis in New Jersey, or Bev Francis Powerhouse Gym in New York. It was established by Rob and Dana Linn Bailey in 2015, the Warhouse Gym provided a great training facility for those serious about high level lifting and strength and conditioning.
Not only was it owned by Dana Bailey, the first Women’s Physique Olympia, Warhouse had seen many different professional athletes train there, such as Larry Wheels who had hit some crazy PRs inside its walls. 4x Mr. Olympia winner, Jay Cutler also stopped by Warhouse once or twice, and even C.T. Fletcher had trained there, the main star of Vladar Films’ CT Fletcher: My Magnificent Obsession, which explores the pain, struggle, and hardships that he has endured throughout his life.
Unfortunately, despite the popularity that Warhouse Gym had conjured up, it seemed that 2020 political and economic climate had struck again and had hit the Warhouse Gym as well. Many gyms and establishments have been forced to shut down during the global health crisis. It appears that unfortunately the Warhouse Gym is one among many.
Rob and Dana had left patrons with a heartfelt message before they officially closed its doors:
“THANK YOU
WE WOULD LIKE TO THANK EVERYONE FOR ALL THE SUPPORT. THE WARHOUSE HAS BEEN A FUN CHAPTER IN OUR LIVES. ALL CHAPTERS EVENTUALLY COME TO AN END, AND NEW CHAPTERS OPEN. DUE TO REASONS OUTSIDE OF OUT CONTROL WHG WILL BE CLOSED INDEFINITELY OCTOBER 26TH. WE WOULD LIKE TO THANK EVERYONE THAT CAME TO ALL THE EVENTS AND LIFTS OVER THE LAST 5 YEARS.
ALL ACCOUNTS WILL BE CANCELED AND NO MORE MEMBERSHIP FEES WILL BE CHARGED.”
After this, the equipment was auctioned off and gym owners, as well as people looking to stock up their home gyms flocked to Warhouse Gym’s grounds to see what they could take home as memorabilia. Once the equipment was gone, it seemed as though the gym would never reopen.
Warhouse Strength is Born
However, in 2023, Warhouse Gym has been rebranded to “Warhouse Strength” by an eager couple, and is set to open its doors on December 16, 2023.
A young woman by the name of Brittany Dotterer had fallen in love with the original Warhouse, and did not want to leave it to rot. Brittany said that Warhouse was her happy place, even during her rougher times, such as her cancer treatments. Despite the type of day she was having, she found comfort in hitting the weights at the infamous gym.
That being said, she roped her husband, Justin, into joining her on this journey, and it certainly has been a rollercoaster. Thankfully, despite the loops and bounds that they went through, the duo managed to get everything up and running, and are looking forward to opening the doors of Warhouse Strength.
Gym Specs
Brittany’s goal with Warhouse Strength is to give people a place to go and seriously train, whether their goal is fat loss, gaining muscle mass, or whatever. Brittany wants the gym to be a place for them to seriously transform themselves, and not worry about the young gym goers that that sit on their phones for too long, pose in the mirror after every set, and make the gym toxic, the kids that are also known as gymcels.
Warhouse will be home to loads of new equipment, with squat racks, pendulum squats, tons of machines, and dumbbells from 5lbs all the way up to 150 lbs. Aside from that, there also will be a tanning bed, and a red therapy room, as well as massage therapy to help with recovery. Despite anticipating a packed gym, Brittany and her husband will be keeping the gym clean, organized, and doing everything they can to have the same atmosphere of the original Warhouse, and even building more off of that. They want that hardcore feel that you would see at gyms like Metroflex, where Ronnie Coleman trained.
Supplements
Unlike many commercial gyms that just have vending machines filled with a few drinks, Warhouse Strength will be fully stocked with different supplements for your overall well-being. Ranging from pre-workouts to protein powders, as well as a smoothie bar for your post-workout snack or meal, you may not be able to resist staying a few minutes extra to grab a few different supplements or a smoothie.
Wrap Up
Overall, Pennsylvania is getting a new and improved harcore gym that you can definitely add to your list of stops the next time you are passing through. Brittany and Justin Dotterer are going to do whatever it takes to carry on the atmosphere that Rob and Dana had left behind.
Will you be stopping by Warhouse Strength?
Let us know what you think in the comments below. Also, be sure to follow Generation Iron on Facebook, Twitter, and Instagram.
Boost confidence and big gains with the big 3 powerlifting exercises.
You walk around the gym and everyone wants to know three things. How much can you squat? What’s your bench? What’s your max deadlift? If you don’t have that confident answer, you can feel slightly inadequate to other lifters around you. These exercises are great indicators of your strength and there is a reason that powerlifters do them. Whether you are training to be a powerlifter, or just simply looking to put up big numbers, these best powerlifting big three exercises are crucial to know how to do.
The strength that comes from these three power lifts can work to benefit all other exercises you do. Any heavy resistance training, like powerlifting, works to strengthen your skeleton to help reduce the risk of injury and give you a solid and stable frame. Because these exercises are compound movements, they work two or more body parts and impact every aspect of your lifts. With this, you can maximize muscle growth and ensure those gains never stop growing with a strong exercise.
Powerlifting works to greatly influence and positively impact your body in more ways than one. Each exercise will improve strength in each respective focus area. While the legs, upper body, and back are the primary groups powerlifting targets, every skeletal muscle benefits from a good routine. Since it is an intense form of resistance training, powerlifting can aid in fat loss as it burns plenty of calories in the short term, but can boost your metabolism for longer-lasting effects (1). With the strength you build, there is a correlation to increased athletic performance offering more than just big muscles (2). While powerlifting seems more of a one rep and done, strength-based focused sport, the benefits of each exercise program go far beyond simply that.
Let’s break down each of these three staple best powerlifting exercises with the benefits and proper ways to perform each. The squat, bench press, and deadlift are great exercises to boost strength and give you confidence to stand tall in the gym. For those seeking to perfect their competitive exercises or simply get huge, give these three a try and work to catapult your gains to new heights from a great program for the best results.
Squat: Light Up Those Legs
Many variations exist with the squat, but we will focus on the back squat. Squats work your glutes and quads, which serve as the drivers for this exercise, similar to lunges. It also hits the hip adductors, hamstrings, calves, and core. On the descent, your quads and glutes lengthen allowing for you to lower to the ground in a controlled speed, and then fire up as you straighten to return to the starting position. Your calves keep your feet planted while your hamstrings counter what the quads do to help with stability and reduce added strain (3) for better rest to really push yourself without new injuries.
By strengthening your lower body, squats give you a solid foundation for grounded support that benefits virtually all other exercises. The benefits of improved performance and reduced risk of injury not only promote successful lifts and competitions but can keep an athlete training longer and be a positive force to their overall well-being (4).
How to: Squats begin with your feet shoulder width apart. Make sure the bar is resting on the top of your shoulder blades and not the top of your spine. Your hands should be slightly wider than shoulder-width apart. As you brace your core, maintain a neutral spine and bend at the knee, lowering to the ground. Keep your weight centered and heels on the floor. Keeping solid form, push up to the starting position and work to build that muscle from the right workout for important gains for people.
Most people love to talk about this exercise and for some reason this exercise has become the ultimate test of strength. While many variations exist for this exercise as well, we will focus on the medium-grip bench press. It is great for targeting your upper and lower chest, arms, and shoulders. The regular grip will target the entire pectoral muscle and give you that bulk in the chest while enhancing grip strength, something people need for important functional movements to start enhancing everyday gains for perfect movements.
It can not only improve upper body strength, but also deliver muscular endurance and support other exercises. While widely employed for general strength and condition, it also aids in hypertrophy (5), showing great benefit in muscle growth. Its versatility and popularity match the benefits provided to be a great strength-based, power-inducing exercise for gains to truly show.
How to: Lie on the bench with your feet planted on the floor. Grab the bar with your hands a little more than shoulder-width apart. Arch your lower back slightly. While this is debated, an arched lower back can help keep the spine neutral and the back tight. Lift the bar off the rack and gently lower to your chest as you breathe in. Your forearms should be about 90 degrees from the ground as you touch your chests and with your feet planted on the ground, initiate the upward movement to return to the starting position.
The deadlift is an impressive exercise for it requires both explosive strength and overall power. The deadlift will target the back and spine, glutes, and legs. This exercise is of course beneficial for those who powerlift or lift big in the gym, but the everyday benefits are considerably noticeable as well, like enhanced grip strength which we all need to work to lift the weight and be great.
For powerlifters, the deadlift is one of the big three for competition, but bodybuilders will deadlift because of the benefits to muscle growth in the back and thighs (6). As an exercise to develop overall strength, the deadlift can support stability and balance as a grounded exercise that influences many others. As a source of influence for grip strength and core stability, the deadlift is really considered an all-around, whole body workout to build strength with a lift that we need to do to build our muscles.
How to: Begin with your feet shoulder-width apart. Your knees should be slightly bent and the bar just outside the legs. Hinge at the hips and as you straighten your legs and keep the bar close to your body. As the bar approaches just above the knee and your arms straighten, keep a straight back and rest on your thighs. To return to the ground, slowly lean forward from the hips and bend your knees slightly to get back to the starting position.
These three powerlifts are exactly what you need to start feeling confident and comfortable in the gym. For those interested in getting involved with the sport of powerlifting, these are essential for you to know and learn to see great results. With continued work, you will see muscle mass and growth that increases your strength and a positive change in your posture and balance. The squat, bench press, and deadlift are staple three lifts in a powerlifters routine and you will love the numbers you start putting up. The benefits inside and outside of the gym should be enough for you to want to incorporate these into your workout regiment and love the results.
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
Resources
Campbell, W. W.; Crim, M. C.; Young V. R.; Evans, W. J. (1994). “Increased energy requirements and changes in body composition with resistance training in older adults”. (source)
Wisloff, U.; Castagna, C.; Helgerud, J.; Jones, R.; Hoff, J. (2004). “Strong correlation of maximal squat strength with sprint performance and vertical jump height in elite soccer players”. (source)
Kompf, Justin; Arandjelovic, Ognjen (2017). “The Sticking Point in the Bench Press, the Squat, and the Deadlift: Similarities and Differences, and Their Significance for Research and Practice”. (source)
Myer, Gregory D.; Kushner, Adam M.; Brent, Jensen L.; Schoenfeld, Brad J.; Hugentobler, Jason; Lloyd, Rhodri S.; Vermeil, Al; Chu, Donald A.; Harbin, Jason; McGill, Stuart M. (2014). “The back squat. A proposed assessment of functional deficits and technical factors that limit performance”. (source)
Kompf, Justin; Arandjelovic, Ognjen (2017). “The Sticking Point in the Bench Press, the Squat, and the Deadlift: Similarities and Differences, and Their Significance for Research and Practice”. (source)
Kompf, Justin; Arandjelovic, Ognjen (2017). “The Sticking Point in the Bench Press, the Squat, and the Deadlift: Similarities and Differences, and Their Significance for Research and Practice”. (source)
These ingredients should be in your fat burners so you see only the best results.
Most of us struggle with losing fat and turn to fat burners as a supplemental aid. We train hard, focus on a strict diet, and have the right mindset to tackle all that we need to but it just doesn’t seem to be enough. So, we turn to those supplements that we feel are best to assist us on our journey. While a fat burner isn’t a magic pill to suddenly look cut, it can give us that boost we need to start to shed calories and burn away that unwanted fat.
A good fat burner will provide us with premium ingredients to kickstart our metabolism and suppress appetite, among other benefits, as we seek that extra boost. What comes in your supplement matters for it affects not only your results, but your overall health. Losing fat can be hard, but for those of us dedicated bodybuilders and athletes, it is essential that we hold as little fat as possible. The results we want most matter and having a supplement like a fat burner by our side can make all the difference.
Let’s take a look at the best ingredients for fat burning supplements so you know what to look for. Companies may try and pull a fast one by sneaking ingredients in your supplement that just don’t need to be there and if you know what to look for, you can better monitor which supplements you choose to buy.
All About Fat Burners
Fat burners are highly effective supplements for those looking to burn fat and work towards that desired physique. Typically in pill form, these do come in powder on some occasions, but either way you get a healthy dose of great ingredients all working towards your fat loss goals. When it comes to fat burners, however, often times companies may try and sneak certain ingredients in that just don’t need to be there. That is why knowing what is in your supplement can greatly benefit you as you look to maximize training and performance, as well as optimize your overall health.
With plenty of benefits, fat burning supplements can:
Maintain lean muscle for better muscle maintenance and to preserve your hard earned gains.
Suppress appetite to eliminate hunger and snacking.
Boost cognitive function as a result of increased energy and more focus and alertness.
Check out our list of the Best Fat Burners for more great products!
Key Ingredients To Look For In Fat Burners
Let’s take a look at some key ingredients to look for in your fat burners. With powerful formulas all containing great ingredients, it can be hard to choose which supplement is better. We’re here to help with this ingredient guide so you know exactly what to look for.
Caffeine
Caffeine is a great ingredient for it will increase thermogenesis for better fat burn and energy. It will also increase your level of alertness and raise focus for better cognitive function (1).
Cayenne Pepper Extract
Cayenne pepper extract works to increase your metabolism for better calorie burn and as a natural ingredient, you are getting the benefits in a safe and effective way. It will also work to increase thermogenesis.
Green Tea Extract
Green tea extract is another great natural ingredient to enhance thermogenesis in your body and provide you with powerful antioxidants (2).
L-Carnitine
L-carnitine works to move fatty acids around to promote fat breakdown and make weight loss more efficient. By doing this, it increases energy and allows you to train harder, thus burning more calories.
Forskolin
Forskolin is one of those appetite suppression and craving-control ingredients. By working to lessen hunger you work towards better weight management. This works by releasing stored fat which will then be used for energy.
L-Theanine
L-theanine works to lower blood pressure and counteract the effects of caffeine, being jitters and possible crashes. However, you still have the positive benefit of increased energy (3).
5-HTP
5-HTP, short for 5-hydroxytryptohan, can work towards appetite suppression and weight loss by eliminating snacking.
HMB
HMB is a great aid in cutting calories and working to preserve lean body mass while promoting muscle maintenance. This ensures you work towards more definition and that sculpted physique (4).
Glucomannan
Glucomannan acts as a sugar reductor and can lead to less snacking while curbing your appetite so you only feel hungry when you actually need to.
Synephrine
Synephrine helps weight loss by increasing your metabolism and working towards fat breakdown and is a powerful ingredient in these supplements (5).
Best Fat Burning Supplements For Weight Loss & Physique Goals
When all is said and done, proper training and a strict diet are what you need to lose that desired fat for the best results. But fat burners can give you that boost you want most by kickstarting your metabolism and working to burn more calories all while keeping on that lean muscle. A good fat burner will certainly help get the job done, but as said before, it isn’t necessarily a magic pill. It is just another way to help you on your weight loss journey. If you are sensitive to stimulants or avoiding them, there are stimulant-free fat burners that can provide for the same results.
For those interested in a more natural approach, consider a CLA supplement, for it can work towards your weight loss goals in tandem with your diet.
Check out our list of the Best Fat Burners for more great fat burning products!
Wrap Up
When it comes to our supplements we should know exactly what is in them and our fat burners are no different. We deserve the best and by learning what should be in supplements, we can better monitor as we seek to only consume the best for the best results. Check out these ingredients above and make sure they are on the label next time you go to purchase your fat burning supplement.
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
Tabrizi, Reza; Saneei, Parvane; Lankarani, Kamran B.; Akbari, Maryam; et al. (2019). “The effects of caffeine intake on weight loss: a systematic review and dos-response meta-analysis of randomized controlled trials”. (source)
Hursel, R.; Viechtbauer, W.; Westerterp-Plantega, M. S. (2009). “The effects of green tea on weight loss and weight maintenance: a meta-analysis”. (source)
Nobre, Anna C.; Rao, Anling; Owen, Gail N. (2008). “L-theanine, a natural constituent in tea, and its effect on mental state”. (source)
Portal, Shawn; Eliakim, Alon; Nemet, Dan; Halevy, Orna; Zadik, Zvi (2010). “Effect of HMB supplementation on body composition, fitness, hormonal profile and muscle damage indices”. (source)
Gutierrez-Hellin, Jorge; Del Coso, Juan (2018). “Effects of p-Synephrine and Caffeine Ingestion on Substrate Oxidation during Exercise”. (source)
Lee Priest spoke against obesity being considered a disability or disease.
The obesity problem in America has been around for quite some time now and is only getting worse. It is something that has been discussed at length by many and bodybuilding veteran Lee Priest became the latest. The former great on stage weighed in on this issue and stated why he does not believe that obesity should be called a disease.
Priest became known for his incredible physique at a young age. He boasted insane size and symmetry that led to success in bodybuilding. Priest impressed many all-time greats from the time he entered the sport because of his physique. Now, he continues to train and keep his body in great shape.
At his peak, Priest admitted that he did not eat an extremely clean diet but trained at a high level each day. Because of this, he accomplished his goals. If he were to stop, Priest believes he would be able to reach the level of obesity.
“If you stop training and don’t do any cardio and if I just kept eating like I’m eating, putting the weight on wouldn’t stop because you’re not burning off what you’re eating so you’ll just get fatter and fatter.”
Priest continued to discuss obesity and does not believe that it should be categorized as a disease or disability.
Lee Priest: “How Is It A Disease?”
At times, obesity can be constituted as a disease but Lee Priest does not believe this should be the case.
“How is that a disease? Putting food in your f*cking mouth is not a disease.
Stop doing it. It’s quite east. Don’t put as much in there. I reckon the percentage of people that have a thyroid problem, they might take certain medications that make them puffy but really, I’d say that 95% are just lazy c*nts who don’t exercise or change diets.”
Lee Priest began discussing how obesity begins. Genetics play a role in it but he believes that it is also desire and want to change. Without training and cardio, Priest claims that it would not be difficult to gain weight and this become the norm.
“After a while, you don’t care I guess. What feels like crap becomes feeling normal after awhile and then when you get really fat, you’re like f*ck it, I don’t care anymore. Let’s see how fat I can get. That can be an accomplishment.
I always trained but I ate crappy but I’m not aiming to get obese. If I was, I wouldn’t train.”
Lee Priest continues to speak on many areas around fitness and bodybuilding. He possessed one of the most unique physiques in the sport while competing and now continues to have one of the most unique voices there is.
