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Straight Facts: The Most Effective Bodybuilding Supplements, Backed By Science
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Jerry Brainum lists the most effective bodybuilding supplements according to scientific studies.
The bodybuilding and sports supplement industry has boomed over the last few decades. What was once dominated by a small number of tried and true brands is now overloaded with hundreds of supplement companies and manufacturers. While having purchasing choice is great to best get what you need – it can also make supplementation confusing. Which brands should you trust? Which types of supplements actually work? Am I being scammed? In our latest episode of Straight Facts, Jerry Brainum breaks down the top supplements backed by science to guarantee results.
It seems like nearly every week a new kind of supplement product hits the market. Each one advertises that it is the best solution to optimizing your fitness training. But how do you separate the over-exaggerated marketing from the real deal supplements that make a difference? While FDA approval of a supplement is a good start – deeper scientific studies are required to know if a supplement actually will make changes to your training and diet.
That’s why Jerry Brainum broke down a short list of science research backed supplements that are considered most consistently effective for bodybuilders and athletes. Keep in mind this list is considering legal over the counter supplements and not PEDs such as steroids. Let’s jump into it.
1. Creatine
After piling through the data, Jerry Brainum found that most scientific studies endorse creatine as an effective supplement. It works for 80% of people who use it in an aggregate score of research studies and essays. Creatine is probably one of the earlier supplements you were made aware of back in high school – and for good reason. It keeps your muscles supplied with energy for muscle contraction. It stimulates intramuscular insulin growth factor one which is a direct anabolic effect. It also helps to reduce acidity in muscle – which is a big factor in fatigue during training. It is without question the number one most effective supplement.
RELATED: Best Creatine Supplements For Bulking & Muscle Growth
2. Caffeine
While technically more of a drug than a supplement, studies have shown that caffeine, an all natural substance, is effective for sports supplementation. Whether you get the caffein boost via a pre-workout supplement or simply a few cups of coffee – there’s no doubt that this drug works to boost your energy.
A few tips to keep in mind. You’ll want to ingest caffeine (coffee for example) one hour before you workout in order to get the best effects from it. However, if you train late – then the boosting energy of caffeine will last well into the night and might make it harder for you to sleep. This can hurt your muscle recovery.
Note – if you have any kind of heart or artery disease or complication, caffeine can restrict the dilation of your arteries. This can reduce the amount of blood pumping into your heart. Which can cause health risks if you have any known pre-existing heart and artery conditions.
RELATED: Best Pre-Workout Supplements For Bodybuilding & Muscle Gain
3. Nitrates
Nitrates are substances found naturally in green leaf vegetables (such as beets). This is a great way to get the benefits of nitric oxide without taking boosters (which may come with additional ingredients you may want to avoid in your diet). Nitrate takes about 2-2.5 hours from the time you consume it before you get the full effect during a workout. Effects include dilation of blood vessels – which helps you get a great pump and great delivery of oxygen to muscles.
4. Beta Alanine
Beta Alanine increases the production of carnosine in the body. This helps increase muscle endurance by preventing acidity build up in muscle which is one of the factors that cause fatigue. Essentially, much like nitrates, this supplement can help stave off fatigue. This allows you train harder and longer in the gym.
On a personal note – Jerry Brainum mentions his own use of beta alanine. In his experience, a low dose did not help him. But after going to a higher dose he was able to see an effect.
RELATED: Straight Facts – The Pros And Cons Of Beta Alanine
Wrap Up
While the supplements listed here are backed with rigorous research to endorse their efficiency, it should be noted that if something works generally on paper it may not work for you. Each individual has unique genetics. No one drug affects a person exactly the same way.
If you are not using some of these supplements in your diet – and are looking for a natural way to increase performance – try adding these into your stack. Evaluate if the results work for you, adjust, and repeat. You might just find something to give you the edge during bodybuilding training.
You can watch Jerry Brainum go into full detail about this supplements in our latest episode of Straight Facts above. Make sure to check out new episodes every Wednesday only on the Generation Iron Fitness Network or wherever podcasts are downloaded.
Big Ramy Gives Superhuman Physique Update, Looks Ready to Win the 2022 Olympia
Big Ramy looks superhuman in recent physique update.
Reigning Mr. Olympia Mamdouh “Big Ramy” Elssbiay is looking absolutely insane in his latest physique update ahead of the 2022 Olympia. The two-time Olympia champion is looking to repeat this year. From his latest update it seems like a foregone conclusion.
It appears that Big Ramy is ready to win the 2022 Mr. Olympia. The reigning Olympia champion recently provided a physique update that shows him in top form. After years of climbing up the ranks, battling to secure his position as a top ten bodybuilder, Big Ramy has now asserted himself as the premiere athlete in the Men’s Open division.
While there are great up and comers like Nick Walker and Hunter Labrada that are sure to test Big Ramy in the future, it seems a forgone conclusion that the Egyptian bodybuilder will be a shoe-in for victory. Many have stated that the reigning champion hasn’t posted enough updates through the year. But each update that Big Ramy provides is made all the more impressive because he offers up little on social media.
His latest update on his Instagram page shows a Big Ramy that is not only in top form, but arguably more improved from last year. Even Nick Walker has said that if Big Ramy comes in shape he’s likely to win again. From the looks of things, the Egyptian powerhouse seems poised and ready to make those words a reality.
Incredible Physique Update
Big Ramy’s latest update shows that he has maintained an incredibly small waist while also retaining his enormous size he’s become known for. Every bodybuilder has been put on notice and we can only imagine what the finish product will look like. Until then this physique update will be enough to shut down the detractors and generate interest with the fans.
There’s no doubt about it, Big Ramy is once again the favorite to win the Olympia. If he’s able to bring this kind of physique to the stage at the 2022 show, every bodybuilder should simply be organizing their plans for taking second place. But while Big Ramy does look impressive, no one should be surprised if some of the talented top five competitors is able to shock the world with an upset. However, it seems pretty unlikely at this point.
For more news and updates, follow Generation Iron on Facebook, Twitter, and Instagram.
News and Editorial Writer at Generation Iron, Jonathan Salmon is a writer, martial arts instructor, and geek culture enthusiast. Check out his YouTube, Instagram, Twitter, Facebook, and Sound Cloud for in-depth MMA analysis.
Bodybuilding Legend Tom Platz Reveals His Two-Compound Steroid Cycle
Images via Instagram @tomplatz
Tom Platz, bodybuilding legend best known as the Quadfather, explains his steroid cycle and compares it to modern regimens.
Golden Era legend Tom Platz has opened up about his bodybuilding steroid cycle in a new video interview published by Golden Era Bookworm. Perhaps surprising to some, Platz took the “very minimum” with only two compounds in his cycle. He also shares his thoughts on modern bodybuilding steroid doses and cycles.
Tom Platz is an iconic bodybuilder and household name for any fan of bodybuilding and fitness. Best known as a Mr. Universe champion and for his insanely incredible legs – Platz had a reputation of incredible strength and consistency. Platz was a late Golden Era bodybuilder who competed well into the 1980s.
Tom Platz was not only an incredible legend during his prime – but continues to be beloved to this day for his intense training sessions now as a coach. He has also kept up with the work on himself – revealing incredible legs even at 65 years old. His work ethic has been revered similar to the likes of Mike O’Hearn. He is a one of a kind. A true legend in the sport.
Due to his long list of accolades, it comes as a treat when Tom Platz opens up in a brand new interview. Platz is the definition of success – so his words hang heavy on fans of the sport and aspiring bodybuilders. This might be especially true in his recent interview where he opens up about his steroid cycle and how it compares to the regimens that modern bodybuilders take today.
It’s no secret that steroid and drug use in bodybuilding has been an extreme and controversial topic of discussion as of late. There have been a number of tragic deaths in bodybuilding over the past few years – including George Peterson, Cedric McMillan, Bostin Loyd, and former Mr. Olympia champion Shawn Rhoden. This is just to name a few. Sadly there have been over a dozen of too-soon deaths in the bodybuilding world.
While none of these deaths have been exposed to be directly related to steroids – it brought these drugs to the forefront of conversation in the industry. Many have spoken out about the dangers of steroids, the massive increase in doses for modern bodybuilders, and what effects it might have on the current generation as they age.
It’s for these reasons as well that Tom Platz openness about steroids take on more weight. Why? Because he specifically emphasizes just how little he took in comparison to today’s athletes. You can check out the video below:
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Tom Platz Claims To Have Only Take Two Steroid Compounds During His Entire Career
Tom Platz admits that many bodybuilders today may be shocked or simply not believe him – but he only two two compounds in his steroid cycle. This remained true for the entirety of his career. Platz states to have only taken Winstrol and Deca.
“I gotta tell you though because it’s on my mind — and nobody is going to believes me, they’re not going to believe me when they hear this. 20 milligrams of Winstrol (Stanozolol) a day, the little pills, the little pink pills and one shot of Deca (Nandrolone) a week, 100 milligrams That was my life’s drug cycle. That’s it. That’s all I ever did… I never took testosterone. I never took any of these designer drugs. I took the very minimum. I took less than the girls would take but it really worked for me. It worked for me.”
Tom Platz explains that he never used “designer drugs” or testosterone. The focus for him was on longevity. He wanted to not only succeed as a bodybuilder while he was young – but also have a healthier future beyond his prime years.
“It gave me longevity, a livelihood, to this day. I think a high dosage of drugs can really lead to problems as we’re seeing today.”
Platz goes on to compare bodybuilders and their bodies on stage to cars at a car show. He claims that his friend, Terry Wogan, had said to him that, “drugs aren’t going to mkae a Volkswagen into a Ferrari.” The idea being that the drugs don’t make the main – the perseverance and hard work (and a little bit of genetics) do. This is clear in the lifestyle that Platz lived. Today he is still best known for his incredible work ethic and strength.
And also much like a car – how well you take care of it determines how long it will last before you have to scrap it. Using the same analogy, the most drugs you pump into your system, the shorter distance you’ll ultimately get out of your life in the long run.
Tom Platz Reacts To Modern Bodybuilding Steroid Cycles
Tom Platz also looked towards the current crop of bodybuilding athletes and shared his thoughts on the kinds of steroid cycles they take. He admits that what he hears of today seems like a completely different world.
“But I see what some of the guys do now with androgens and how they affect sarcoplasm, which is a fluid substance around the muscle, as you know. It’s not really sailor muscle gains, it’s more water being distributed. I’ve come to respect and understand modern day — I think we’re in a pharmacological quagmire… It’s a different world.”
While Platz doesn’t outright condemn the current steroid cycles of bodybuilders today – it’s clear that he is overwhelmed by how different it is compared to his usage. He literally calls it another world. Perhaps this is a major reason why Platz is able to still showcase incredible strength to this day. He had it all – the legendary fame during his youth and a well lived life after retiring from the stage.
Stay tuned to the Generation Iron Fitness Network for more news and updates on all things bodybuilding, strength sports, and fitness.
INBA Gene Bann’s Eye-catching Natural Bodybuilding Transformation
Image via Instagram @genebann
INBA athlete Gene Bann shares a staggering natural bodybuilding transformation.
Natural bodybuilding has been a haven for many people looking to better their health and fitness. For instance, International Natural Bodybuilding Association (INBA) athlete Gene Bann shared his natural bodybuilding transformation on Instagram. Bann stated:
“”What I tell people is that specific goals require specific results, so when things get hard, ask yourself… “what will i say to myself in 3/6/9 months if i quit now…” Will it be worth it then? So, when things get tough, ask yourself if that cookie is worth another delay of your results.” @bgf_lirio
Through a slow targeted goal this is where we are. Patience, persistence, dedication and a ton of sacrifices will all be displayed tomorrow!
Thank you Coach!
Thank you Sparkle!
Thank you Karter!
Thank you Geams!
Thank you to everyone that has helped and/or encouraged along the way! If I didn’t name/tag you please don’t take it personally! There are sooooo many of you that did and I for sure would forget someone!”
You can see Bann’s complete transformation below.
Gene Bann recently competed in his first natural bodybuilding competition at INBA PNBA Pro/Am Nationals in Oakville, CT, on August 20th, where he placed very well. Bann won 1st place in his division and earned a pro card. He also received 3rd place novice and 5th place in the open. Bann credits his coach, 3x Natural Olympia Classic Physique champ Brandon Lirio for helping him through his natural bodybuilding journey.
Natural Bodybuilding Training and Diet
Of course, each natural bodybuilder follows separate training and diet regimens. There’s no cookie-cutter approach, or everyone would look the same. Although, specific training and nutrition protocols are across the board. Each competitive INBA PNBA athlete trains rigorously and follows strict nutrition guidelines, especially during contest prep.
We don’t have insight into how Gene Bann trained and dieted to undergo his transformation and earn his PNBA pro card. However, we know he was prepared by the elite natural bodybuilding champion, Brandon Lirio. So if Bann followed anything similar to Brandon Lirio, we could see how he completely transformed his physique.
Brandon Lirio’s Training
Brandon Lirio is strong for his size and might be the lightest man to lift the Húsafell Stone. He’s a strongman and runs the venture World’s Strongest (Every) Man, a spinoff of the World’s Strongest Man (WSM) except for the ordinary man. You know, the men that aren’t built like titans, such as 2022 WSM champion Tom Stoltman, who’s 6’8”, weighing nearly 400 pounds.
To build this solid aesthetic physique that’s made Liro a multi-Natural Olympia champ, Lirio trains six days a week on a typical bro split routine during the season. He puts more attention to strongman lifts and powerlifting during the offseason. He’ll include movements like incline cable flyers, cross chest press, belt squat, and leg press.
Check out this article to see how natural bodybuilders train and diet!
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Arnold Schwarzenegger Looks Like A Tiny Child Next To André The Giant & Wilt Chamberlain In Throwback Photo
Image via Instagram @schwarzenegger
How do you make 7x Mr. Olympia Arnold Schwarzenegger look small? Put him next to Andre The Giant and Wilt Chamberlain.
A throwback photo of Arnold Schwarzenegger has gone viral due to the extreme height difference of Arnold compared to Andre The Giant and Wilt Chamberlain. The photo was taken on the set of Conan The Destroyer – but has been resurfaced online and spreading like wildfire on Twitter. At 6′ 2″ tall and over 200 pounds of muscle during his prime – it’s hard to make Arnold look small. Leave it to Andre and Wilt to bring in a true change of perspective.
During his prime, Arnold Schwarzenegger was one of the most accomplished bodybuilders in the sport. With seven Mr. Olympia titles under his belt – he became an instant legend. His physique set the standard for an entire generation of bodybuilders. To this day he is still considered one of the greatest bodybuilders of all time. This is a long way of saying that Arnold was a massive man that would dwarf nearly anyone he stood next to.
Unless, of course, he was standing next to Andre The Giant or Wilt Chamberlain. Both of these titans stood over seven feet tall. With Arnold Schwarzenegger at just over six feet – they both had a good foot over the bodybuilding legend. This becomes most clear in a behind the scenes photo from the set of Conan The Destroyer – where all three men stood together for a photo. You can check it out below:
At 6′ 2″, Arnold Schwarzenegger was tall for the sport. Most bodybuilders ran under six feet. So it becomes even more impressive just how tiny Arnold looks next to Andre and Wilt in this photo. Over the years, some have pointed out that by today’s standards, Arnold’s overall muscle mass and size might not stand up to today’s mass monsters. While true, there is no denying that compared to the average person, even today, Arnold in his prime was a massive force.
Andre The Giant was a professional wrestler in the WWE and known for his abnormally massive height at 7′ 4″ tall. He became a sensation and an icon for fans of wrestling and beyond. Wilt Chamberlain was a pro basketball player standing tall at 7″ 1′ tall. He is widely regarded as one of the best basketball players in the history of the sport.
Three legends from three different sports came together for the Conan The Destroyer film. To see these three athletes together at the time was truly exciting for fans of any three of the sports. Now with both Andre and Wilt both having passed away – this photo takes on an even more powerful nostalgic energy. Aided by the humorous effect of Arnold Schwarzenegger looking like a child in comparison.
There are very few people in this world who can make Arnold Schwarzenegger seem small. So it is a gift that this photo exists bringing together three legends. Maybe it’s about time to bring out Conan The Destroyer for another rewatch.
Stay tuned to the Generation Iron Fitness Network for more news on all things bodybuilding, fitness, and strength sports.
‘Kai’ Exclusive Clip – How Kai Greene Was ‘Born’ In Juvy: “I Wanted To Kill Every Living Thing”
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Kai Greene holds nothing back reflecting on the violence, anger, and rage of prison that was channeled into the KAI persona.
Watch the new exclusive clip from Kai – available August 26 on digital! You can pre-order KAI today right here. In this clip, Kai Greene reflects back on his time in prison and how a lifetime full of rage was channeled into a passion for bodybuilding. It was here that he adopted the first name of Kai. Leslie Greene was dead – Kai Greene the bodybuilder was born. You can watch the exclusive clip above.
Kai Greene’s physique is more than enough to warrant the fame and legendary status he achieved during his bodybuilding career. But Kai’s past and journey into bodybuilding is nearly as fascinating as his elite physique itself. His past was one full of trauma, abuse, and struggle. And like any champion stories – he overcame many hurdles to grow only stronger. To grow into the champion bodybuilder we know and admire today.
One segment of Kai Greene’s past was a period of time behind bars in juvenile detention. After Kai became an orphan and ward of the state – a few violent encounters at school landed him in prison. The lifestyle Kai led up to this point combined with the dangerous and violent lifestyle in juvenile detention turned him into a ball of pure rage. If something didn’t change soon – he would possibly fall into a deep spiral of violence, pain, and despair.
Instead, Kai Greene challenged all of that rage and energy into becoming stronger. He wasn’t sure what bodybuilding was as a sport quite yet. But he knew he wanted somewhere to place the extreme rage that consumed his very soul. If it wasn’t into becoming stronger – it would have gone into potentially more dangerous and less healthy endeavors.
So Kai Greene did pushups. Over and over again. He ate only bread and water – believing that was the best food he can eat in prison to bulk up and become stronger. He repeated the pushups, bread, and water over and and over ad nauseam. It was at this moment that Kai was no longer a boy. He dropped the use of his real first name (Leslie) and transformed into Kai Greene. The man. The bodybuilder.
During this period of time, a man working at the juvenile detention facility would notice Kai Greene’s strength and determination. So he showed Kai a bodybuilding magazine. He introduced him to a world where his hard work and desire to be stronger could be an actual athletic career.
With an origin story in place, so to speak, Kai Greene had a new goal upon returning to the world outside of prison. He would become a bodybuilder. While his journey to the IFBB Pro league would still be filled with hurdles including a stint as a male stripper and a video involving a grapefruit – the stage was set. Nothing would stop Kai Greene from becoming the legend we now all know today.
You can watch the exclusive Kai clip, in which Kai Greene becomes extremely emotional reflecting back on some of the angriest years of his life, above.
Kai will be available on all major digital platforms on August 26. You can pre-order today by clicking right here or on the banner below.
Can Phil Heath Win Olympia Again? Hany Rambod Believes “That’s Really Difficult To Do”
Hany Rambod believes that is very difficult, but not impossible, for Phil Heath to Win Mr. Olympia again.
Hany Rambod is a legendary bodybuilding coach – perhaps most notable for coaching Phil Heath throughout his seven Mr. Olympia victories. So perhaps there is no better person than Rambod to predict if Heath could possibly make a comeback and win the Olympia title again. During the latest episode of Dennis James’ The Menace Podcast, Hany Rambod admits that it would be very unlikely, but not impossible, for Phil Heath to win Olympia again.
Hany Rambod is a legendary coach for a reason. He has worked with elite bodybuilders such as Hadi Choopan, Jay Cutler, and new rising star Derek Lunsford. Most notably, he also coached 7x Mr. Olympia champion Phil Heath. So it goes without saying that Rambod has some valuable insight into whether or not Heath will make a comeback… and if he could actually succeed in reclaiming his title.
In the short term, it appears clear that Phil Heath will not be competing this year. He’s set to be commentator for the Mr. Olympia broadcast – dashing any rumors that he would surprise return to compete. Of course, Heath is still notably in extremely good shape. So 2023 and beyond shouldn’t be crossed out for a return just yet.
While nothing is set in stone, Hany Rambod did cast some light on whether or not Phil Heat could return to the stage in the future. During his guest spot on The Menace Podcast, Rambod stated about Heath, “Could he come back? Absolutely.”
The bigger question – is does he want to come back? And if he did – could he ever possibly win?
Hany Rambod evaluates the reality of a Phil Heath comeback to Mr. Olympia
When the topic of Phil Heath came up during The Menace Podcast, Hany Rambod was extremely honest and open. It’s clear that Rambod has already given this much thought – but he also doesn’t sugar coat the reality of where Heath is in his career currently.
“Could he win? I think the hardest thing is that he would never, I don’t think he would end up looking at it like… can Phil beat this guy or this guy, it’s can he beat his best. Because when you do this and you come back like with Jay Cutler in 09, you have to come back and be your best ever to be able to win again after losing. There’s only one bodybuilder who has ever done it so far and that’s Jay in 09.”
Hany Rambod brings up two really good points here. The first is about the mindset of why Phil Heath would return. If he returns simply to win and beat other physiques – that is a recipe for disaster. What Heath needs to believe deep down in his core – is whether or not he can beat his best self. If he does not believe that, a comeback becomes a much harder road.
Rambod also brings up a second point – which is statistically, it is extremely unlikely for a former Mr. Olympia champion to come back and win after losing. This has only been accomplished once by Jay Cutler in 2009. While there have been other champions who came back to win (such as Arnold Schwarzenegger) – they never lost. They simply retired and then came back to win again. That seemingly small difference has a big impact.
That being said, the beauty of sports is that nothing is impossible. Hany Rambod knows this and follows up his statement with further clarification:
“I think Phil obviously is a phenomenal athlete, but do I think he can be as good as he ever was? That’s really difficult to do. I mean I never say anything is impossible, but I think it’s very very difficult. I’m just speaking being honest here because you know… look at how many years he went on that run.”
Time is another important factor that Hany Rambod alludes to here. Phil Heath’s seven Mr. Olympia wins was a long run. Period. That’s seven years of competing at the very best of the best quality. On top of this, it’s been five years since he last won. Phenomenal athlete or not – it is simply more challenging for Heath to bring his best in 2022 (or beyond) than it was when he was 10 years younger.
That being said, no matter how difficult it would be for Phil Heath to win another Olympia title – Hany Rambod would still support and coach him for a comeback. Why? Because if there was anyone who can redo what Jay Cutler accomplished in 2009, Phil Heath would be the one to do it.
Does Phil Heath actually want to return to competing? It’s complicated.
Hany Rambod’s analysis is extremely insightful. But it falls short in one aspect – he can’t read Phil Heath’s mind. At this moment, there has been no definitive yes or no to retirement rumors for Heath. Nor has he stated anything definitively about coming back to the Mr. Olympia.
All we know is that he is 100% out of this year’s competition due to his commentator commitments at the Mr. Olympia. However, Phil Heath teased that his competitive life may not be over just yet. In a recent Instagram post, Heath showcased an incredible physique alongside a statement: “I ain’t done yet, I’m only getting started.”
That comment is just vague enough to keep us guessing. He is referring specifically to competing? Is he simply hyping up fans for fun? Or is he referring to he bigger picture of his business ventures? We don’t know. And that’s the way Phil Heath likes it. Only time will tell if we see him on the Olympia stage again.
Stay tuned to the Generation Iron Fitness Network for future updates on this story and general updates on all things bodybuilding, fitness, and strength sports.
Liver King Fires Back At Joe Rogan’s Steroid Claims With Blood Test (Sort Of)
The Liver King takes a “blood test” to prove he is natural to Joe Rogan.
The Liver King has finally decided to clear the air about Joe Rogan’s steroid comments by taking a blood test to clear his name… in a satirical online sketch video. Podcast titan Joe Rogan and bodybuilding influencer Liver King have been beefing for most of 2022. The reason? Joe Rogan believes that there is no way that Liver King can be all natural. For his part, Liver King has held strong denying all steroid use allegations – usually with funny videos.
The Liver King natty or not question has long been in debate for the past few years as he gained prominence on social media. But things really turned to a head when Joe Rogan mentioned Liver King on his podcast. Rogan is a vastly influential podcaster who is often criticized for his off-handed comments that have either offended individuals, minority groups, or been accused of spreading misinformation.
So when the Liver King was mentioned on Joe Rogan’s podcast – it took the natty or not argument to a whole new level of public discourse. Rogan, for his part, believes that there is no way his physique can be achieved all-natural. Liver King has refused to admit he is anything but all-natural. He believes in the “ancestral approach to living” based on nine tenets that he applies to his daily life. Essentially, he believes in living off the land to achieve true physical and psychological mastery. His approach and personality has garnered him 1.6 million Instagram followers.
While Joe Rogan does not know Liver King personally, he is well versed in MMA, bodybuilding, and fitness. So he is pretty confident when he clearly claimed that Liver King “got an ass filled with steroids.”
Liver King had already responded by simply stating the was a freak of nature. A unique individual capable of more naturally than many can do even on steroids. But it seems that his original comment was not enough. Which is why he filmed a video after he took a blood test to prove his natural status.
Of course, this being the Liver King, the blood test was fake and the video was simply a joke to gain more attention off of the entire controversy. In either case, it’s an entertaining video that might give you a chuckle. You can watch it below:
Natural Olympia Champ Paul Krueger Lists the 5 Pillars of Bodybuilding
Natural Olympia champ Paul Kruegers names the 5 pillars of bodybuilding to conquer any fitness goal.
To be an elite professional bodybuilder, nonetheless a champion, there are certain principles every bodybuilder must adhere to. These strategies you must follow are even more critical as a natural bodybuilder since physique enhancement from drugs is banned. The 2021 Natural Olympia Professional Natural Bodybuilding (PNBA) Men’s Bodybuilding champ, Paul Krueger, names the 5 pillars of bodybuilding if you want to be successful in the sport. Krueger stated:
“Focus on the five pillars of bodybuilding day in and day out and you can achieve whatever goal you set for yourself.
What are the 5 pillars?
In no specific order because they are all equally important:
1) training
2) nutrition
3) supplementation
4) recovery
5) mindset
Think of these things in a circular pattern rather than a list. Each one is connected to (and overlap’s) the others and influences the outcome.”
You can see Paul Krueger’s full post on Instagram below.
Krueger won Natural Olympia weeks after earning his pro card, joining the lists of other Natural Olympia champions, such as Kiyoshi Moody and Meshack Ochieng. And he plans to retain his Natural Olympia title this year.
5 Pillars of Bodybuilding
According to Paul Krueger, the five pillars of bodybuilding are training, nutrition, supplementation, recovery, and mindset.
Training
Training as a natural bodybuilder is similar to bodybuilders using steroids, except there’s a vital difference. The volume and recovery time is less. Natural athletes can’t train with as much volume and must allow more time for recovery.
Depending on the athlete determines how much volume and recovery time each athlete has. For example, Philip Ricardo Jr. trains hard 6-7 days a week. Although, he structures his split routine in a way to allow recovery. But other natural athletes may only train 3-4 days a week to allow more time for recovery.
Nutrition
Although every natural bodybuilder’s nutrition varies, one thing’s certain: they follow a strict diet to hit their nutrition targets. And are even more stringent during contest prep. However, some natural athletes are vegans, and others do keto or fasting. Moreover, some athletes are pretty flexible during the off-season and enjoy more of what they want to eat.
Supplementation
The supplements part of natural athlete’s nutrition varies. But natural bodybuilders in the International Natural Bodybuilding Association (INBA)/PNBA league must vet their supplements for any ingredient that may be banned by the World Anti-Doping Agency (WADA) prohibited drug guidelines. Natural bodybuilders use popular supplements are creatine, whey protein, fat burners, BCAAs, vitamin D, fish oil, and ashwagandha.
Recovery
Recovery is paramount for natural bodybuilders since they can’t exploit anabolic steroids, which can speed up recovery time between workouts. Therefore, natural athletes take more time off from movements, do less volume, and structure their plan to allow their muscles to recover before targeting them again entirely.
Mindset
It takes tremendous discipline and hard work to build the physique of bodybuilders. These athletes train hard and follow a rigid diet every day. Skipping the gym because you’re tired of caving in to indulge in a cheat meal is not an option for professional bodybuilders. Of course, your mental fortitude must be incredible to live this lifestyle.
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Pro Bodybuilder Patrick Moore Breaks Silence On Ruptured Achilles Tendon Injury & The Future
Patrick Moore finally opens up about his achilles tendon injury and how it nearly ended his bodybuilding career.
Amidst swirling rumors, pro bodybuilder Patrick Moore has officially provided an update and confirmed he has suffered a ruptured achilles tendon. While Moore admits that the injury threatened to completely end his career, he happily shares that he is “almost back to 100%” and is looking optimistically towards his competition future.
It was initially posted in April that Patrick Moore suffered an achilles tendon injury. This kind of rupture is a serious injury in bodybuilding. With Moore remaining silent on the matter and slowing down his social media updates – many believed that news of early retirement was on the horizon.
Patrick Moore’s last major placing was at the 2021 Mr. Olympia where he received 14th place. His very last competition was the 2021 Legion Sports Fest Pro – where he finished in 10th. Despite these hurdles, many hyped Moore due to his incredible aesthetics valued over mass monster size. If he could tighten the screws – he would be a true threat to be reckoned with.
After the Legion Sports Fest Pro, Patrick Moore officially announced that he would take 2022 as an off year to focus on recovery and improving his physique. He wanted to return in the 2023 season new and improved and ready to live up to the long chanted hype.
However, news of his achilles tendon injury in April, followed by his relative silence online, sparked worry and rumor that he would not return in 2023. Perhaps, in fact, he would not return at all and announce his retirement.
Now it seems Patrick Moore is ready to squash the retirement rumors once and for all – and finally speak openly about his achilles tendon injury. Moore directly commented on the situation in an Instagram post published on August 17, 2022. You can see it below:
A full break down of Patrick Moore’s injury
Patrick Moore starts his official statement directly addressing the injury and the overall timeline of events. It appears that much of the rumors were true – but it’s still good to have an official confirmation from the athlete himself.
“4/28/22 I Completely ruptured my Achilles. I’ll never forget the exact feeling I had when I was told it was ruptured. I can remember struggling to hold back tears as it was the first time I’ve ever suffered an injury….a severe one at that.”
Patrick Moore directly comments and confirms that he had ruptured his achilles tendon in April. He then received surgery for the injury on May 10th, 2022. It seems that upon getting first diagnosed with the injury – he immediately went into crisis. Moore truly believed the news would end his bodybuilding career.
“My first thought “My career is over and I hadn’t even reached my peak!”
It took a few days to even get past the initial shock of what had happened. I was so used to being the guy who could do any and everything I wanted, and now I couldn’t even walk. Mentally was one of the hardest few weeks I’ve ever had….the feeling of never being able to do what I loved again.”
Patrick Moore also acknowledged his silence after the initial injury. His explaination was an extreme focus on getting better – using his actions and not words – to fully understand what his future will actually hold. Now with things more clear, Moore was ready to explain the injury and his future plans.
“I didn’t talk or post about it because I didn’t need or want the attention or anything to distract me from getting back healthy. On 5/10/22 I had surgery by Dr. Michael Greaser. Now 14 weeks post op, it is such an amazing feeling to be almost back to 100%. The fact is unexpected storms will always come, but eventually they’ll pass and you just have to make sure that you’re ready! You owe it to yourself to get back on track if you get knocked off!”
While some fans may be frustrated for the lack of transparency, it’s now clear that Patrick Moore was going through both a physical and psychological internal struggle. Rather than speak out immediately and regret his words, Moore waited for a more logical and clearer response.
Patrick Moore was truly worried about the future of his career. Now 14 weeks after the injury, he feels much more optimistic and believes that he can continue to compete. Whether or not that actually comes to pass remains to be seen. While all of us here at Generation Iron wish Moore the healthiest and speediest or recoveries, an achilles tendon injury of this magnitude can have long lasting impacts.
Hopefully, Patrick Moores update and optimism about recovery is a good sign. However, until we see him again on stage – we won’t know what kind of physique Patrick Moore will bring back to the stage. We’re wishing for the best after a very tough year.
Stay tuned to the Generation Iron Fitness Network for future updates on Patrick Moore’s injury and general updates on all things bodybuilding, strength sports, and fitness!