Generation Iron follows the events leading up to the 2012 Mr Olympia event, giving particular attention to the daily trials of the top seven bodybuilders in the sport. These include: eventual winner Phil Heath, Kai Greene, Dennis Wolf and Branch Warren, with appearances from seven-time Mr Olympia and movie star, Arnold Schwarzenegger, as well as Lou Ferrigno and Jay Cutler. Narration comes courtesy of Mickey Rourke.
To achieve an enviable physique like the guys in the film,
Generation Iron
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Generation Iron follows the events leading up to the 2012 Mr Olympia event, giving particular attention to the daily trials of the top seven bodybuilders in the sport. These include: eventual winner Phil Heath, Kai Greene, Dennis Wolf and Branch Warren, with appearances from seven-time Mr Olympia and movie star, Arnold Schwarzenegger, as well as Lou Ferrigno and Jay Cutler. Narration comes courtesy of Mickey Rourke.
To achieve an enviable physique like the guys in the film, it takes much more than merely going to the gym and lifting heavy weights. The aim of this article is to illustrate what exactly it takes to become a body-builder:
Workout
The most important thing to learn when lifting weights of any size is to get your technique right, so that you are isolating the muscles you are working on, in a way that prevents injury. For beginners, it would be advisable to devote much of your work-out time to focusing on your technique. This should be slow and controlled, which means lifting weights that are manageable and do not make you over-reach, rush or strain yourself.
This is important advice because not only will the correct technique help to prevent injury, but doing otherwise will actually weaken the muscle, which of course, is the opposite of the intended effect.
The internet is a great source of suggestions for various different types of workouts to stimulate muscle growth, although be aware that everyone’s bodies are slightly different and require adaptation to your specific needs. As you continue to work out, you will become more aware of your body’s receptiveness to different exercises and you can then adjust your workout routine accordingly.
Nutrition:
Nutrition is arguably the most important part of any serious bodybuilding routine, as without the right nutrition, you will not get the right results and will essentially be doing your body more harm than good.
Your diet is the fuel that your muscles need to grow, in the same way that water and sunshine are needed for a plant to grow. You need the right balance of protein, carbohydrates and fats to keep your body in a state of optimum growth.
The amount of these different nutrients that your body needs is determined by your body weight, height and by your individual goals. If your are male, 11 ½ stones in weight, with a height of 5’ 7” then you might wish to consider a diet consisting of 50% carbohydrates, 25% protein and 25% fats. This is a good nutritional ratio to start with, but this will need to be continually reviewed as your workout, size and shape changes.
A ‘way of life’
Described in the film as a ‘way of life’ and as an art-form, bodybuilding like many other sports requires incredible focus and determination, as well as time. Some people – women as well as men – take up bodybuilding to compete at the highest level as professional bodybuilders, whereas others do it to bring a sense of discipline and focus to their lives.
