Di seguito è disponibile lo snapshot della pagina Web alla data 10/06/2024 (l'ultima volta che è stata visitata dal nostro crawler). Questa è la versione della pagina utilizzata per la classificazione dei risultati della ricerca. La pagina potrebbe essere stata modificata dall'ultima molta che è stata memorizzata nella cache. Per verificare le eventuali modifiche (senza evidenziazioni), go vai alla pagina corrente.
Bing non è responsabile del contenuto di questa pagina.
Bodybuilding & Fitness News | Generation Iron The No.1 Fitness & Bodybuilding Network.
Here are the full results from the 2024 Toronto Pro Supershow!
The 2024 Toronto Pro Supershow took place on Sunday in Toronto with nine divisions in bodybuilding fighting for a spot in the 2024 Olympia.
The Toronto Pro gave pros a chance to qualify for the biggest show in bodybuilding but will also feature Pro Masters. It will also hand out a total of 21 Pro Cards to the next generation of competitors. It is expected to be an exciting weekend of bodybuilding in Toronto with a loaded lineup in Men’s Open once again.
Akim Williams finished third during the Arnold Classic UK this year. He showed up with great mass and conditioning. This has become what he is known for on stage after tailoring his physique to what looks best on stage. He entered as one of the favorites in Toronto, along with Hassan Mostafa.
Mostafa is looking to make it back to the Olympia after finishing 11th in 2023. He was victorious during the 2023 Vancouver Pro after finishing as the runner-up in Toronto. Mostafa has built a massive physique with plenty of muscle but has worked to improve his conditioning.
The full results from the show have been announced. Below, check out the full breakdown, along with an official scorecard.
The 2024 Adela Garcia Pro took place on Saturday in Bastrop, TX. The Fitness division took the stage with the winner earning a spot in the 2024 Olympia. Allison Kramer earned her third pro victory and will return to the Olympia.
Kramer will return to the biggest show of the year for the third consecutive season. She was victorious during the 2023 Tampa Pro to punch her ticket last year.
The full results from the show have been announced. Below, check out the full breakdown, along with an official scorecard.
The 2024 DC Pro took place on Saturday in Alexandria, VA with two divisions in bodybuilding taking the stage. The Men’s Physique and Bikini divisions competed with winners earning a spot in the 2024 Olympia.
Steven Cao will return to the Olympia for the first time since 2022. He won the Mile High Pro that year to qualify. It will be his third overall appearance on the biggest stage. Last year, Cao finished as the runner-up at the DC Pro and now improved to win the show.
Tara Grier was victorious in the Bikini division and will make her second consecutive appearance at the Olympia. This year, Grier finished fifth at the Pittsburgh Pro and second at the San Diego Pro.
The full results from the show have been announced. Below, check out the full breakdown, along with an official scorecard.
Robert Timms was victorious during the 2024 Oklahoma Pro!
The 2024 Oklahoma Pro took place on Saturday in Tulsa, OK. The Classic Physique division was on display with the winner punching his ticket to the 2024 Olympia. In the end, it was Robert Timms who qualified and will return to the biggest show of the year.
Timms will be returning to the Olympia for the first time since 2021. He made an appearance in four competitions (2016-18, 2021) headlined by a sixth place finish in 2016. In recent years, Timms has victorious during the 2021 Texas Pro and Lou Ferrigno Legacy Pro in 2016 and 2017.
The full results from the show have been announced. Below, check out the full breakdown, along with an official scorecard.
Here are the full results from the 2024 Omaha Pro!
The 2024 Omaha Pro took place on Saturday with the Women’s Physique division taking the stage hoping to earn a spot in the 2024 Olympia. Susan Graham proved superior and will compete at the biggest show in the world.
Graham will make her Olympia debut after making big improvements this year. She finished as the runner-up during the Optimum Classic Pro in May. Last year, she was second during the Legion Sport Fest and finished in the top five during the return of the Masters Olympia. Now, she will compete against the best in the world come October.
The full results from the show have been announced. Below, check out the full breakdown, along with an official scorecard.
Here are the full results from the 2024 Mile High Pro!
The 2024 Mile High Pro took place on Saturday in Denver. The Men’s Physique and Bikini divisions took the stage looking to earn qualification to the 2024 Olympia.
Ashley Kaltwassercontinued to roll in 2024, earning her 47th career victory. She is already qualified for the Olympia and will look to remain in the top three, where she finished in 2023. Rhyan Clark will make his debut at the Olympia after earning this victory in Men’s Physique. He competed five times last year, headlined by a runner-up finish during the Phoenix Pro. Now, he will be able to test himself against the best in the world.
The full results from the show have been announced. Below, check out the full breakdown, along with an official scorecard.
Jay Cutler sticks to the basics with creatine as his best supplement.
Bodybuilding legend Jay Cutler’s influence extends to social media, where he has amassed a large following by sharing insights into proper nutrition and effective muscle-building exercises. Recently, he answered a question about the No. 1 product to build muscle and he chose creatine.
“Creatine. Okay, like I said, this is the longest researched and most effective product. Male or female, this product is great.”
Cutler was part of one of the greatest bodybuilding rivalries in history with Ronnie Coleman. He ended Coleman’s streak of eight consecutive Olympia victories in 2006. He would win back-to-back titles before losing to Dexter Jackson in 2008. Cutler would rebound with two more victories in 2009-10.
Beyond his athletic achievements, Cutler has also made a name for himself in the business world as the founder of Cutler Nutrition. His contributions to the sport were honored with the 2024 Arnold Classic Lifetime Achievement Award, and he was inducted into the Bodybuilding Hall of Fame, cementing his legacy.
Jay Cutler Instagram
Jay Cutler Talks Benefits Of Creatine
Jay Cutler chose creatine as his best muscle-building substance and backed it up with the well-researched nature of it. There are certain negative connotations that come with creatine and Cutler touched on those as well.
“Of course, you hear about ‘does it dehydrate you? Does it make you retain water?’ You should stay active with your drinking anyway. With creatine, as long as your diets in check, it’s a great product.”
Nutricost Creatine is a pure creatine monohydrate supplement that aims to provide users with a convenient and high-quality source of this essential compound for a great price. With third party testing, you know that you are getting straight creatine monohydrate, unflavored so you can mix it with other supplements, and is only $21.15 for 100 servings. This is a creatine supplement that truly cannot be beat.
With that price and the ingredients that are in this, you cannot go wrong with this option to add to your supplement shelf. Check out our full review on Nutricost Creatine here!
Full Name: Jay Cutler
Weight
Height
Date of Birth
265-275 lbs
5’9”
08/03/1975
Division
Era
Nationality
Men’s Open
2000s — 2010s
American
Jay Cutler’s Top 3 Dumbbell Biceps Exercises
Jay Cutler has been known to give out plenty of fitness advice for gym goers. He shared his best dumbbell exercises for building biceps. Check them out below:
Calves are one of the toughest muscles to grow, and this leads many people to giving up on them. However, they are a crucial part to the overall aesthetic of your physique, especially your legs. That being said, standing calf raises are one of our favorite exercises to hammer these muscles.
Let’s dive into how to do these standing calf raises.
Stand upright with a dumbbell in each hand, letting your arms hang naturally at your sides.
Find a sturdy platform or step that is about 2-3 inches high. Position the balls of your feet on the edge of the platform, allowing your heels to extend off and touch the floor. This position ensures a full range of motion during the exercise.
Keep your torso upright, engage your core, and ensure your knees are slightly bent but stable.
Execution:
Raise the Heels: Exhale as you contract your calf muscles to lift your heels off the ground. Focus on using your calves to perform this movement rather than relying on momentum. Lift as high as possible onto the balls of your feet, achieving maximum contraction in your calves.
Hold the Contraction: At the top of the movement, pause and hold the contraction for a moment. This hold increases the intensity of the exercise and promotes muscle engagement.
Return to Starting Position:
Inhale as you slowly lower your heels back to the starting position. This controlled descent is crucial for muscle growth and injury prevention.
Allow your heels to slightly touch the ground before starting the next repetition. This ensures a complete stretch of the calf muscles.
Repetition:
Repeat the exercise for the desired number of repetitions based on your fitness level and training goals. Beginners may start with 10-15 reps, while more experienced individuals can aim for higher reps or additional sets.
Variations and Targeting Different Calf Heads
The calves are composed of three heads: the medial (inner), lateral (outer), and soleus muscles. Adjusting your foot placement can help target these different areas more effectively.
Parallel Feet Placement
Primary Target: Medial Calves
Execution: Stand with your feet parallel to each other, hip-width apart. This standard position emphasizes the medial heads of the calves, promoting balanced development.
Toes Together, Heels Apart (“A” Shape)
Primary Target: Outer Calf Heads
Execution: Stand with your toes together and heels apart, forming an “A” shape. This position shifts the focus to the outer heads of the calves, enhancing the width and overall shape of the lower legs.
Heels Together, Toes Apart (“V” Shape)
Primary Target: Inner Calf Heads
Execution: Stand with your heels together and toes apart, creating a “V” shape. This variation targets the inner heads of the calves, contributing to the thickness and inner definition of the muscles.
Tips for Effective Standing Calf Raises
Full Range of Motion: Ensure you use the full range of motion in each rep, from a complete stretch at the bottom to a full contraction at the top. This approach maximizes muscle activation and growth.
Controlled Movements: Avoid using momentum to lift your heels. Perform each rep with controlled and deliberate movements to engage the calves fully.
Progressive Overload: Gradually increase the weight or the number of repetitions as you become stronger. Progressive overload is key to muscle growth and strength development.
Consistency: Incorporate calf raises regularly into your workout routine. Calves are used daily in activities like walking and standing, so they can often handle more frequent training.
Benefits of Standing Calf Raises
Muscle Hypertrophy: Regular calf raises lead to muscle growth and hypertrophy, resulting in more defined and muscular calves.
Strength and Endurance: Strengthening the calf muscles improves overall lower leg strength and endurance, enhancing performance in various physical activities.
Improved Balance and Stability: Strong calves contribute to better balance and stability, reducing the risk of falls and injuries.
Enhanced Athletic Performance: For athletes, powerful calves are crucial for explosive movements like jumping, sprinting, and changing directions quickly.
Common Mistakes to Avoid
Using Too Much Weight: Using excessive weight can lead to improper form and potential injury. Start with a manageable weight and gradually increase it.
Inadequate Range of Motion: Failing to achieve a full stretch and contraction limits the effectiveness of the exercise. Focus on moving through the complete range of motion.
Rushing the Reps: Performing reps too quickly reduces the time under tension, which is essential for muscle growth. Slow and controlled reps yield better results.
Neglecting Warm-Up: Warm up your calves with light stretches or dynamic movements before performing calf raises to prevent injury.
Integrating Standing Calf Raises into Your Routine
Warm-Up: Start with a warm-up set using body weight or light dumbbells to prepare your muscles.
Workout Split: Include calf raises in your lower body or leg day workouts. Pair them with exercises like squats, lunges, or leg presses for a comprehensive leg routine.
Frequency: Train your calves 2-3 times per week to allow for adequate recovery and muscle growth.
Calf Raises Conclusion
Standing calf raises are a simple yet highly effective exercise for building and strengthening the calf muscles. By mastering proper form and incorporating variations, you can target different parts of your calves, leading to balanced and well-defined lower legs. Consistency and progressive overload are key to achieving optimal results, making standing calf raises a valuable addition to any fitness regimen.
Let us know what you think in the comments below. Also, be sure to follow Generation Iron on Facebook, Twitter, and Instagram.
Learn the stiff leg deadlifts for increased athletic ability and explosive lower body strength.
Developing a strong posterior chain–hamstrings and back muscles–are imperative to build a robust and athletic physique that not only looks good, but also functions well. Your posterior chain is responsible for hip flexion and extension, which is the foundation of explosive movements such as sprinting and jumping. Hip flexion and extension also play a crucial role in squats and deadlifts. Therefore, increasing your hip flexion and extension strength will increase your strength on two of the most important lifts for a strong physique (squats and deadlifts). The stiff leg deadlifts are one of the best movements you can do to strengthen your posterior chain and develop powerful hip flexion and extension (1).
Of course, it’s essential that you use the proper form to fully target the desired muscles and prevent injury. And any movement that hits your lower back (stiff leg deadlifts do), it’s even more important to nail your form to keep your back healthy. To build a solid athletic physique, continue reading to learn how to do them.
Stiff Leg Deadlifts Technique and Muscles Worked
The stiff-leg deadlifts are similar to conventional deadlifts, except, as the name suggests, with straight legs. Keeping your knees from bending during a deadlift will engage more of your hamstrings and challenge your hip flexors and extensors more (2).
The following steps will help you master them to strengthen your hip flexors, extensors, and hamstrings.
Starting Position
The first step in performing this exercise is to get into your starting position. Grab a barbell with a shoulder-width grip and stance, using a conventional deadlift form to pull the barbell from the ground and let it hang below your hips. This is your starting position.
Hip Flexion
Next, you’ll flex your hips while keeping a slight static bend in your knees (to protect your knee joints) and lower the barbell past your knees until your back is parallel with the ground and you feel your hamstrings stretch. Keeping the barbell as close to your body as possible will allow you to lift more weight and protect your lower back.
Hip Extension
You’ll then extend your hips to pull the weight back to the starting position. Keeping your back straight and legs straight through the full range of motion is essential to engage your muscles properly and prevent back injury.
Since this exercise target the muscles in your posterior chain, it will increase your strength in movements that require your back and hamstrings, such as deadlifts and squats.
Furthermore, the stiff leg deadlifts strengthen your hip extensors and flexor muscles, and flexion and extension are vital for deadlifts and squats. And since the deadlifts and squats are considered “the king of all exercises,” improving your strength on stiff leg deadlifts will make you stronger overall.
Improve Athletic Performance
Of course, a more muscular lower body will increase your athletic performance since strengthening your squats and deadlifts can make you faster and improve your jumping ability. And jumping and spriting play a crucial role in many sports. Furthermore, your hip flexor, extensor muscles, and glutes are essential for sprinting and jumping (3).
Prevent Injury
Often, it’s easier to pull your hamstrings than your quads. That’s because many people spend hours a day sitting, which overactive your quad muscles and under-activates your glutes and hamstrings. In addition, your hamstrings only contain three muscles, while your quads are composed of four muscles. And since your quads and hamstrings are antagonistic pairs–as one muscle contracts, the other lengthens–you’re more likely to injure your hamstrings with a weak posterior chain.
Stiff Leg Deadlifts Alternatives
Although the barbell stiff leg deadlifts are the most effective since they allow you to use the most weight, there are other alternatives that can place less strain on your back and provide other benefits. Below are a few different options you can try.
Dumbbell Stiff Leg Deadlifts
Firstly, you can perform dumbbell stiff leg deadlifts instead of barbell stiff leg deadlifts. This alternative will be the most similar. The movement is the same, except it will be done with dumbbells. Using dumbbells instead of a barbell will place less strain on your lower back. Moreover, you can turn dumbbell stiff leg deadlifts into single leg stiff leg deadlifts to improve your mind-muscle connection. And improve your balance and knee, hip, and core stability.
Cable Pull-Through
The cable pull-through is a great movement that engages your glutes and hamstrings and strengthens your hip flexion and extension. This exercise is done with a cable machine set at its lowest point with a cable-rope attachment.
Hip Thrusts
Hip thrusts are performed on a bench with a dumbbell or barbell positioned on your hips. This movement strengthens your hip flexors, extensors, glutes, and hamstring muscles.
Kettlebell Swings
Kettlebell swings are another alternative to stiff leg deadlifts. Kettlebells allow for great posterior chain movement that increases your endurance.
FAQs
Here are some frequently asked questions to remember when performing the stiff leg deadlift.
Should you keep your legs straight?
For the most part, you should keep your legs straight while performing this exercise to target your hamstrings the most. However, you should keep your legs slightly bent to protect your knees.
Should I use a barbell?
Although we recommend that you use a barbell since that will allow you to use the most weight, you can also perform this movement with dumbbells. Dumbbells (see alternative section above) will place less stress on your back and isolate each hamstring more efficiently.
Is this exercise bad for my back?
If you use the correct form and aren’t using a heavy weight, you will keep your back safe. It’s important to keep your back straight, though. But if you’re worried about your back, you can try one of the alternatives above. However, we recommend you avoid this exercise if you have back pain issues.
Final Word
The stiff leg deadlifts are an excellent exercise for strengthening your lower body and athletic ability. They target your posterior chain and dramatically improve hip flexion and extension power. Just be wary of your lower back; if you’re worried about lower back pain, try one alternative exercise that places less strain on your back.
References
Coratella, G., Tornatore, G., Longo, S., Esposito, F., & Cè, E. (2022). An Electromyographic Analysis of Romanian, Step-Romanian, and Stiff-Leg Deadlift: Implication for Resistance Training. International journal of environmental research and public health, 19(3), 1903. https://doi.org/10.3390/ijerph19031903
Kawama, R., Takahashi, K., & Wakahara, T. (2021). Effect of Hip Joint Position on Electromyographic Activity of the Individual Hamstring Muscles During Stiff-Leg Deadlift. Journal of strength and conditioning research, 35(Suppl 1), S38–S43. https://doi.org/10.1519/JSC.0000000000003442
Tottori, N., Suga, T., Miyake, Y., Tsuchikane, R., Tanaka, T., Terada, M., Otsuka, M., Nagano, A., Fujita, S., & Isaka, T. (2021). Trunk and lower limb muscularity in sprinters: what are the specific muscles for superior sprint performance? BMC research notes, 14(1), 74. https://doi.org/10.1186/s13104-021-05487-x
Follow us on Instagram, Facebook, and Twitter for more instructions on performing the best exercises!
A robust, muscular back lets you easily manage heavy loads and enhances your posture. The stiff arm pulldown stands out among many exercises targeting the back. When performed with fully extended arms, this particular exercise fortifies the back muscles, with a special focus on the lats.
This article delves into the stiff arm pulldown, highlighting its effectiveness in back muscle development. It provides a comprehensive, step-by-step guide to mastering the exercise, ensuring you reap its full benefits. Moreover, it discusses the key advantages of incorporating this routine into your workout and suggests alternative exercises for similar muscle group development.
Stiff arm pulldowns are isolation exercises that use a full range of motion to target your lats. They also work other secondary muscles like the triceps and shoulders. During this exercise, core muscles, including the abs and obliques, also help stabilize your body.
This exercise uses a cable machine or a resistance band. Remember to maintain proper form, keeping your elbows locked throughout the movement. The mechanics of the cable machine keep your target muscles under constant tension, which induces muscle hypertrophy(1).
You can also do this exercise with free weights like barbells, dumbbells, and kettlebells. Below is a step-by-step guide on performing the stiff arm pulldown with the proper form using a cable machine.
Attach a wide grip bar to the high end of the cable machine.
Stand straight with your head facing forward, chest out, knees slightly bent, and shoulder blades pulled back and squeezed.
Extend your arms and grab the bar at shoulder-width length with a pronated grip(make sure you feel the tension on the cable). This is your starting position.
Next, brace your core and keep your elbows locked. Slowly, in a controlled manner, pull the bar towards the floor until it reaches the side of your legs.
Pause for two to four seconds and slowly reverse the movement back to the starting position, completing one rep.
Stiff arm pulldowns are strength training exercises that build and strengthen the muscles in your back, arms, and posterior delts. Incorporating this exercise into your workout regime can provide some benefits.
Builds & Strengthens the Upper Body
The stiff arm pulldown primarily targets the lat muscles, the largest back muscle. The constant stretch and contraction of the lats give the back that winged-like physique and increase its width. It also strengthens and builds other upper body muscles, like the arms and shoulders.
Increased Range of Motion
Stiff arm pulldowns focus more on targeted muscles than traditional pulldowns, targeting them uniquely. It increases the flexion and extension of the lats, which induces muscle hypertrophy.
Better Mind-Muscle Connection
Bodybuilders looking to develop their overall back and target specific muscles should try the stiff arm pulldown. Keeping the arms straight and fully extended stops some other back muscles and biceps from taking over, solely focusing on the lat muscles. It allows you to feel the stretch and contraction in your lats, thereby creating a better mind-muscle connection, which can foster growth.
Carryover to Other Exercises
The stiff arm pulldowns target the back and upper body muscles, building and strengthening them. This makes it easier for athletes to transition to other exercises with proper form and strength, such as deadlifts, pull-ups, and rows.
Activates Core Muscles
This exercise stresses your core muscles, providing proper body coordination, balance, and stability. This helps you hit targeted muscles better and reduce the chances of injuries. It also gives you better posture.
Stiff Arm Pulldowns Alternatives
Stiff arm pulldowns are excellent exercises for building upper body muscles, particularly the back. However, as effective as this exercise is, professionals have advised incorporating other exercises that build similar muscles. This helps you get the most from your workouts and avoid training plateaus(2). Below is a list of alternate exercises for building similar upper-body muscles.
Dumbbell Pullovers
The dumbbell pullover is a weight training and strength-building exercise that targets your chest, triceps, posterior delts, and lats.
Wide Grip Pull-Ups
Wide grip pull-ups are bodyweight exercises that target the lats and shoulders. It recruits other muscle groups like the biceps and core muscles. For more resistance, you can use weighted vests or resistance bands for more gains.
Bent-Over Rows
Bent-over row is a weight training exercise that works your lats, rhomboids, traps, and posterior delts. It’s effective for building muscle mass in your back. You can perform this exercise using a barbell or other free weights like kettlebells and dumbbells.
FAQs
What does a stiff arm pulldown work?
The stiff arm pulldown is an isolation exercise that works your lats, the largest muscles in your back. It also works other secondary muscles like the triceps and shoulders. Core muscles, like the abs and obliques, also play a role in stabilizing your body during this exercise.
How do you do an arm pulldown?
Ensure you feel the cables’ tension and keep your elbows locked throughout the movement. The exercise guide above provides instructions on how to do this exercise with the proper form.
What is the purpose of the pulldown exercise?
A pulldown exercise aims to strengthen and build muscles in your back and other upper body muscles. It also improves your grip strength and ability to lift heavier loads with a strong back.
Burd, N. A., Andrews, R. J., West, D. W., Little, J. P., Cochran, A. J., Hector, A. J., Cashaback, J. G., Gibala, M. J., Potvin, J. R., Baker, S. K., & Phillips, S. M. (2012). Muscle time under tension during resistance exercise stimulates differential muscle protein sub-fractional synthetic responses in men. The Journal of physiology, 590(2), 351–362. https://doi.org/10.1113/jphysiol.2011.221200
Krzysztofik, M., Wilk, M., Wojdała, G., & Gołaś, A. (2019). Maximizing Muscle Hypertrophy: A Systematic Review of Advanced Resistance Training Techniques and Methods. International journal of environmental research and public health, 16(24), 4897. https://doi.org/10.3390/ijerph16244897
