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PJ Braun Sentenced To 4.5 Years In Prison, Guy Cisternino Steps Up At Blackstone Labs
Image via Instagram @pjbraunfitness
After a slight delay, PJ Braun has been sentenced to 54 months in prison and announces increased role of Guy Cisternino at Blackstone Labs during his absence.
On Thursday, February 17, 2022, Blackstone Labs president PJ Braun was officially sentenced to 54 months in prison after a slight delay in the courts. A day after the sentencing, Braun made his last official announcement as president announcing that Guy Cisternino will step up in an increased role at Blackstone Labs. This news comes just under one month after Aaron Singerman’s sentencing.
Both PJ Braun and Aaron Singerman were convicted of selling illegal anabolic steroids and other unlawful controlled substances marketed as dietary supplements. During the case, both defendants pleaded guilty.
In addition to the 54 months in prison, PJ Braun also had to forfeit $3 million alongside Blackstone Labs forfeiting $1.2 million. Despite these events, Braun seems to remain confident that Blackstone Labs will continue to not only stay stable but grow during his absence.
In his last official statement as president posted to Instagram, PJ Braun also announced that Guy Cisternino will be “taking over” during his time in prison. While this does not go into exact detail of what this means – it is clear that Cisternino will take on an increased responsibility within the company. Cisternino is already a sponsored athlete of Blackstone Labs.
PJ Braun also took some time to explain his actions and the court sentencing in the video. He claimed that the two illegal substance Blackstone Labs sold were a pro hormone and SARMs. He also claims that neither he nor Aaron Singerman were aware that they should not be selling them. Despite this, he takes full responsibility for his actions and accepts the time he will serve in prison.
You can watch the full video below:
In the lead up to the sentencing, Aaron Singerman made many headlines due to some erratic actions. This included two DUIs – one in a boat and one in a car. PJ Braun’s sentencing was originally set to be the same day as Singerman’s but was postponed. Reports claim that this postponement was due to unspecified medical issues that needed to be reviewed before the final sentencing.
Both PJ Braun and Aaron Singerman had spoken with Generation Iron previously across various digital series we have produced. PJ Braun was featured in our Muscle Moguls series – which had an entire episode dedicated to the original raid of Blackstone Labs.
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Aaron Singerman also spoke with Generation Iron via our GI Exclusive interview series. In one particular segment, Singerman discussed his relationship with PJ Braun and the legal action taken against Blackstone Labs.
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At this time it is unclear if either PJ Braun or Aaron Singerman will serve the full 4.5 year sentence. It’s likely that they will be able to earn reduced sentencing for good behavior among other factors.
Regardless, at this moment PJ Braun seems optimistic that Blackstone Labs will still be flourishing upon his return. With many other employees and athletes involved in the 22 year long running business – hopefully the company will be able to survive the turmoil of the case.
For more updates on all things bodybuilding, fitness, and strength sports – make sure to stay tuned to the Generation Iron Fitness Network!
Bradford Press: What It Is, Muscles Worked, Benefits Of It & More
Work your shoulders, and even triceps, with the Bradford press.
Working our shoulders can be challenging, but with a unique exercise like the Bradford press, you never have to worry about wasting your time again. Named after a well-known American weightlifter, this exercise is one to help with overall shoulder gains, while also seeing those triceps get work done. A cross between two popular exercises you know, by combining into one exercise, you double up on the gains. A movement designed for intensity and results, this is one to consider in your routine.
As vital connecting points to our arms and trunks, our shoulders are incredibly important to keep strong and stable. With the right exercises, we can build better development overall while also affecting strength, size, and shape. The right approach will improve gains and having something like the Bradford press in your routine is a no brainer, especially once we tell you the benefits.
Let’s take a look at the Bradford press and see what makes this exercise so great. From what it is, to those muscles worked, the benefits of it, and how best to perform it, you will walk away from here with a complete guide into just how to see gains with the Bradford press.
What Is The Bradford Press?
The Bradford press is named after an American weightlifter by the name of James Bradford. A world champion, and Olympic champion, Bradford earned the respect of those around him and this exercise was named after him in his honor.
What makes this exercise so interesting is that it is a continuous movement of two common exercises: the military press and behind the neck press. By watching someone perform this exercise, you realize that it is a killer for those delts and is perfect for anyone looking to build those boulder shoulders. A bit of a compound movement, you will find this exercise to be highly effective in helping you see those gains you want most, especially those upper body muscles (1).
Muscles Worked
This exercise is predominantly a shoulder exercise, really working on overall delt development and improving strength, size, and shape. Given that the Bradford press is essentially two shoulder exercises into one, there is no excuse for not seeing real gains to those shoulder muscles. Your triceps also see work done and what you will find is that all three heads may be engaged given the nature of this movement.
Benefits Of The Bradford Press
The benefits of the Bradford are hard to ignore and can benefit you greatly when it comes to muscle growth, but also to other areas you seek to improve as well. Once you hear what this exercise can do, there’s no turning back and it will become a real staple in your routine.
Benefits of the Bradford press include:
Greater shoulder development: With better activation of your delt muscles, you will see an increase to strength and size, while also better overall delt development from movement and range of motion.
Triceps work: Since your triceps are targeted during this exercise, you start to see some growth as well. While it may not be as much as a triceps isolation exercise, it’s still something!
Better stability: By increasing your shoulder development, you start to feel more stable. Stronger, more stable shoulders are exactly what you need to see the best gains (2).
Plenty of variations: What you will find with this exercise is that there are plenty of variations to help you which can lead to even more growth.
How To Perform It
Here the steps for performing the Bradford press. By knowing the proper technique, you better set yourself up to see those gains you want most while doing so safely and effectively.
Set your desired amount of weight onto the barbell. Hold the bar at about shoulder level height, but with your grip slightly wider than shoulder width apart.
When ready, engage your core and lift the barbell overhead.
Now comes the second portion of this exercise. Lower the bar but this time it will be behind your head.
Lift the bar back overhead and switch to repeat from the beginning, bringing the bar back down but in front of you.
Repeat for your desired number of sets and reps.
Best Bradford Press Variations
Bradford press variations are great for they will offer a variety of exercises to diversify your workouts while also keeping them fun and engaging. The nice part about these is that you can still see growth through muscle confusion thus optimizing the effectiveness of all your workouts.
Bradford press variations include:
Barbell Shoulder Press
Dumbbell Thrusters
Arnold Press
Landmine Press
Military Press
Behind-The-Neck Shoulder Press
Best Exercises To Pair With
As an effective exercise, knowing which exercises pair well with the Bradford press can help you see only the best gains especially when it comes to your shoulder development and triceps growth. Looking to exercises like the front raise or lateral side raise offer the chance to perform simple yet effective exercises. Something like the Viking press will be more unique but can be a game changer as well.
Those triceps deserve some love and your classic triceps kickbacks or triceps pulldowns are awesome for seeing those gains you want most so that horseshoe-shape really starts to take shape. By combining with your shoulders, you get a great workout for those pushing muscles to amplify sport specific or more functional movements for the better.
Wrap Up
The Bradford press is a great exercise to see gains to your shoulder development and triceps growth and is a unique way to challenge your muscles during the workout. With tons of benefits, plenty of variations, and being rather simple to perform, you will find this exercise can be very useful in your routine. Give the Bradford press a try and see what this can do for all your muscle building goals today.
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
Waller, M.; et al. (2009). “Overhead Pressing Power/Strength Movements”. (source)
Williams, M.; et al. (2020). “Activity of Shoulder Stabilizers and Prime Movers During an Unstable Overhead Press”. (source)
Top 8 Tips for a Tip Top Chest for Beginners
Here are some tips on how to build a bigger chest!
If you are new to the gym it can be quite daunting, where do you even start? Well let’s start by looking at the chest muscle, how do you build a monster chest?
Well to really build muscle mass and induce muscle hypertrophy it is all about incorporating multi joint exercises into your chest routine.
The chest is best stimulated, and developed, when it is fully stretched and flexed and targeted through movements designed to maximize development.
For example, the upper chest is best stimulated from exercises done on a 30-45% incline bench, the middle chest is best stimulated from exercises done on a flat bench and the lower chest is best stimulated from exercises done on a 30-45% decline bench.
The exercises below will ensure that each part of your chest is targeted.
1. Wide Grip Flat Bench Press (barbell)
Lie back on a flat bench with feet firm on the floor.
Using a wide grip, with your palms facing forward and grip that is approx 3 inches away from shoulder width
Lift the bar from the rack and hold it straight over you with your arms locked.
The bar will be perpendicular to the torso and the floor
As you breathe in, come down slowly until you feel the bar on your middle chest.
After a second pause, bring the bar back to the starting position as you breathe out and push the bar using your chest muscles.
Lock your arms and squeeze your chest in the contracted position, hold for a second and then start coming down slowly again.
2. Incline DB Press
Lie back on an incline bench with a dumbbell in each hand atop your thighs.
Ensure that the palms of your hands will be facing each other.
Then, using your thighs to help push the dumbbells up, lift the dumbbells one at a time so that you can hold them at shoulder width.
Once you have the dumbbells raised to shoulder width, rotate your wrists forward so that the palms of your hands are facing away from you.
Be sure to keep full control of the dumbbells at all times. Then breathe out and push the dumbbells up with your chest.
Lock your arms at the top, hold for a second, and then start slowly lowering the weight.
3. Heavy Pec Deck
Sit on the machine with your back flat on the pad.
Take hold of the handles.
Your upper arms should be positioned parallel to the floor; adjust the machine accordingly
Push the handles together slowly as you squeeze your chest in the middle.
Breathe out during this part of the motion and hold the contraction for a second.
Return back to the starting position slowly as you inhale until your chest muscles are fully stretched.
4. Heavy Dips
For this exercise you will need access to parallel bars.
Get yourself into the starting position, hold your body at arms length above the bars.
While breathing in, lower yourself slowly with your torso leaning forward around 30 degrees or so and your elbows flared out slightly until you feel a slight stretch in the chest.
Once you feel the stretch, use your chest to bring your body back to the starting position as you breathe out.
Make sure you squeeze the chest at the top of the movement for a second.
5. Incline DB Flyes
Lie on an incline bench that is set to an incline angle of no more than 30 degrees
Holding the dumbbells in each hand extend your arms above you with a slight bend at the elbows.
Now rotate the wrists so that the palms of your hands are facing you
Slowly lower the arms to the side while keeping the arms extended and while rotating the wrists until the palms of the hand are facing each other
As you exhale start to bring the dumbbells back up to the starting position by reversing the motion and rotating the hands
6. Decline DB Bench Press
Position yourself into a decline bench press.
Once you are laying down, move the dumbbells in front of you at shoulder width.
Ensure the palms of your hands are facing away from you.
Bring down the weights slowly to your side as you breathe out and keep full control of the dumbbells at all times.
As you breathe out, push the dumbbells up using your pectoral muscles.
Lock your arms in the contracted position, squeeze your chest, hold for a second and then start coming down slowly.
7. Bent Arm DB Pullover
Place a dumbbell standing up on a flat bench.
Then lie perpendicular to the bench (torso across it as in forming a cross) with only your shoulders lying on the surface.
Hips should be below the bench and legs bent with feet firmly on the floor, your head will be off the bench as well.
Grasp the dumbbell with both hands and hold it straight over your chest with a bend in your arms.
Both palms should be pressing against the underside of the dumbbell.
While keeping your arms locked in the bent arm position, lower the weight slowly in an arc behind your head while breathing in until you feel a stretch on the chest.
At that point, bring the dumbbell back to the starting position using the arc through which the weight was lowered and exhale as you perform this movement.
Hold the weight on the initial position for a second
8. Cable crossover
Place the pulleys in a high position (above your head), select the resistance to be used and hold the pulleys in each hand.
Step forward in front of an imaginary straight line between both pulleys while pulling your arms together in front of you.
Your torso should have a small forward bend from the waist.
With a slight bend on your elbows, extend your arms to the side (straight out at both sides) in a wide arc until you feel a stretch on your chest.
Then return your arms back to the starting position as you breathe out.
There you have it, these exercises will get all you beginners on the right road to building a rock solid chest!
So until next time, keep pumping!
Mehmet Edip is a fitness writer, actor, and model who has worked in the industry for over 8 years. He focuses on achieving his physique through an all natural plant-based diet and shares his insight via his workout & nutrition guides.
Victor Martinez: “Fans In Bodybuilding Are The Most Disloyal”
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Victor Martinez reacts to bodybuilding fandom of social media age.
Victor Martinez has always been a pro bodybuilder unafraid to speak his mind in a casual and candid way. So after the past year saw a major backlash against bodybuilding legend Arnold Schwarzenegger due to his “freedom” comments, Martinez was not afraid to speak his mind on not Schwarzenegger’s comments but rather the fan reaction. In fact, Martinez knows all too well what it’s like when fans that supported you suddenly turn on you due to unforeseen circumstances. In our latest GI Exclusive interview, Victor Martinez explains why he thinks bodybuilding fans might be the most disloyal compared to other sports.
Victor Martinez previously commented on Arnold Schwarzenegger’s “freedom” comments back when it was making viral headlines across the internet. But in our latest interview segment he goes into an even deeper reaction beyond the Schwarzenegger situation. Martinez sees these kind of hyper-reactionary fan comments as a sign of something bigger in the bodybuilding community.
While not the exact same situation per se, Victor Martinez is familiar with bodybuilding fans suddenly turning their backs on him. Unlike Schwarzenegger, this was less due to his direct comments and more due to something outside of his control. Martinez was incarcerated for some time right when his bodybuilding career was flourishing. This put a screeching halt on his progress. He lost a massive amount of weight. Upon returning to the free world, he faced massive criticism due to the state of his physique as he tried to return to his prime shape in the sport.
It’s this kind of reactionary commenting that turns Victor Martinez off. He quickly learned to treat it as white noise and ignore the comments. It was the only way he could confidently march forward and focus on his career. He ignored most of the comments – but from what he was told by friends and fellow athletes – he was nearly betrayed by the loyal fanbase he once had.
This this kind of mob reactionary mentality that Victor Martinez sees more and more in bodybuilding fandom. It’s something that he believes has been accelerated by social media (this of course is true beyond sports and has affected culture as a whole). But it’s also something that he thinks is particularly bad in pro bodybuilding. Perhaps because of the emphasis on judging the aesthetic of physiques.
“Maybe other sports do have better fans than bodybuilding,” Victor Martinez stated in our interview. He continued to explain:
“That’s what brings me to the now of Arnold Schwarzenegger. Of how the fans in bodybuilding are the most unloyal [sic] fans, you know? They can be with you today but come war tomorrow, they’re gone. They aren’t the most stick by you die-hard fans.”
Victor Martinez goes on to say that bodybuilding fans are more focused on “how great you are now” and can quickly change “how they are going to treat you later. It’s very subjective to where you are.”
It’s this kind of reactionary in the moment thinking that taught Victor Martinez to stop caring what other people think. Instead he only focused on the comments that mattered – the comments of judges scoring his physique. It might also explain why he’s willing to be so candid during interviews. He doesn’t worry about the backlash that may come.
You can watch Victor Martinez talk in detail about the reactionary core of bodybuilding fandom in our latest GI Exclusive interview segment above.
Arnold Schwarzenegger Discusses Plant-Based Diet He Has Been On For Five Years
Arnold Schwarzenegger has mainly followed this diet plan for half a decade.
Arnold Schwarzenegger continues to be a huge voice in bodybuilding and fitness. He sculpted one of the best physiques of all-time in the gym using some massive lifts. Out of the gym, his lifestyle was up for the challenge and he has continued some of his diet tricks to this day. Schwarzenegger recently discussed his plant-based diet, which he has been following for the last five years.
Schwarzenegger has been standing by this diet plan at an 80% clip. In his recent newsletter, the legendary bodybuilder discussed the benefits of this diet along with some of the foods that are difficult to turn down.
““I have been about 80% plant-based for the past 5 years of my life. Even though I still eat meat sometimes, because I can’t resist a juicy steak when I have friends over or a crispy wiener schnitzel in Austria, I mostly eat plant-based because it is better for my overall health, and as my friend Jim Cameron taught me, better for the environment because the clearing of forests and the raising of animals for meat causes so much pollution,” Arnold Schwarzenegger said.
Arnold Schwarzenegger made it clear that he is not only following this diet plan because of his health. He is also interested in the impact that it has on the environment. He mentions that pollution is a major factor in the United States. Schwarzenegger claims that eating less meat means that less and less forests will be cleared, ultimately creating more food for animals.
Along with the impact that it has on the environment, Schwarzenegger discussed what the diet has done for his health. His cholesterol is very low because of it and this has helped him feel better all-around.
“My bad cholesterol number is so low that my Doctor thought I might be a different person and feel healthier and younger overall. If any of you have recently gone vegan, what are your favorite recipes? And if any of you are thinking about going vegan, what’s stopping you? Send me an email with the subject VEGAN and let me know!”
This is not a diet that Arnold Schwarzenegger followed during his competition days. There are some critics who believe this would not work for active athletes. Now that Schwarzenegger has been off the stage for years and years now, it is the perfect time to give this diet a shot. It seems to be working for him.
This is the perfect diet for a person looking to take in less meat and drop cholesterol levels. For an athlete who wants to maintain mass, specifically bodybuilders, this might not be the direction to go while competing.
For more news and updates, follow Generation Iron on Facebook, Twitter, and Instagram.
Viktoria Kay Profile & Stats
The biography, life, and accomplishments of Viktoria Kay
Image via Instagram @viktoria_kay
Viktoria Kay is a fitness model and video blogger from Los Angeles, California. Born on 31 October 1983 in Budapest, Hungary, and raised in Germany, Kay was extremely athletic in her youth and played tennis in her younger years.
Growing up, Viktoria developed a passion for modeling. She moved to America on her own at the age of 21 to pursue her dream. Faced with the challenge of improving her English, Kay worked “day-in” and “day-out” to make it as a model.
Below is a complete breakdown of Viktoria Kay’s profile, stats, biography, training, and diet regimens.
Full Name: Viktoria Kay
Weight
Height
Date Of Birth
145-155 lbs
5’8″
31/10/1983
Division
Era
Nationality
Fitness Model, Video Blogger
2010
Hungarian, German
Image via Instagram @viktoria_kay
Biography
Originally from Europe, Viktoria Kay now lives and works in Los Angeles, California. Being an athletic person growing up, she played tennis for many years, up until mid-college.
As she approached her 20’s, Kay developed an interest in modeling. At a point, her desire to become a professional model overtook her passion for tennis, and she decided to move to Los Angeles at the age of 21 to pursue her dream career.
After arriving in the US, Viktoria continued playing tennis for Junior College. She got her degree in Business Administration at Cal State Long Beach and worked as a recruiter for a year.
Her start in America wasn’t as easy as she had expected. Because of her unfamiliarity with the English language, she had trouble finding work and even making new friends.
But none of this deterred Viktoria from going after her goal of becoming a renowned model. She believes in going “all-in” in everything she does and does not give up until she reaches her goals.
Kay is not one of those fitness stars who caught people’s attention and built a sizeable social media following after posting a few photos online. For a long time, she worked without any results to show for it.
After years of perseverance, hard work, and not giving up, modeling agencies and brands started to notice Viktoria Kay and began offering her assignments.
Soon, Kay started shooting for workout videos every week, which in turn helped her build and tone her body. This was when she got neck-deep into fitness and learned about the most effective ways of transforming her body.
“I pursue modeling full-time and I am very involved in the fitness world, which works together very well.” – Viktoria Kay
Rise to Fame
Thanks to her incredible physique and pretty face, Viktoria Kay has amassed close to 900K followers on Instagram. She has become a force to be reckoned with in the fitness and modeling world.
Her journey to the top was, however, not linear. Viktoria had to face several personal and professional challenges.
Viktoria Kay started sharing her fitness and modeling journey on Instagram and YouTube, motivating people to follow their passion. She was received warmly by her followers. Kay noticed a big uptick in her social media following owing to her hourglass physique, honest persona, and incredible work ethic. Before she knew it, she had become a social media influencer.
Apart from being a super popular Instagram star, Viktoria Kay has a big following on YouTube – something only a few female Instagram models can claim.
Image via Instagram @viktoria_kay
Training
Viktoria contributes most of her effort to training glutes and abs. It is the secret behind her tiny waist and thick rear.
“My best physical attribute is my abs and butt. I work hard on those!” – Viktoria Kay
The fitness model hits the gym up to four times a week to keep her physique in shoot-ready shape and conditioning all year-round.
Kay likes to switch her workouts routinely to ensure she does not hit a plateau. She does not hold herself back from trying out new exercises and variations.
The internet fitness celebrity likes to follow a time duration set, meaning – she does not have a rep goal for her exercises. Instead, she prefers sets with durations of up to one minute with 30-sec of rest in between.
Apart from switching exercises, she regularly changes her training location as well. Kay alternates between training at the gym, beach, and home.
Viktoria Kay likes to do her cardio on the elliptical or a spin bike. Her favorite exercises include lunges and band exercises.
Kay does not rely on external motivation to get her through her workouts. She believes in turning her workout regimen into a habit. She then follows her habits until she achieves her desired results.
“The best way to improve in the gym is to do different workouts each time and going a little harder each time.” – Viktoria Kay
Image via Instagram @viktoria_kay
Nutrition
Viktoria is as serious about her diet and nutrition as she is about her workouts. According to her, if she eats a lot of processed, high-glycemic foods, no amount of training can help her maintain her hourglass body.
Viktoria Kay depends on whole foods like avocados, oats, quinoa, berries, etc. to meet her daily macronutrient needs.
Her primary protein sources include chickpeas, lean poultry meat, and low-fat dairy. A protein-rich diet gives her body the required building blocks to help rebuild her broken muscle tissues after an intense workout session.
Viktoria Kay does not shy away from a cheat meal. She looks at cheat meals as rewards for her hard work throughout the week. But instead of hogging on anything she can get her hands on, Kay likes to plan her cheat meals. This way, she can satisfy her cravings without going overboard with junk food.
Although Kay does not maintain a workout journal, she uses a calorie tracker every day. The fitness model likes to follow a calorie deficit diet. She burns more calories than she consumes in a single day.
The fitness model restricts her diet to 2,000 calories and only goes over the benchmark if she feels she has trained harder than usual on a particular day.
Viktoria relies on physiotherapy, professional massages, and hot baths to improve her recovery process. She is also an advocate for sleeping at least eight hours every night.
“The most important thing for me is to keep my portions small but rich in protein and nutrients.” – Victoria Kay
Image via Instagram @viktoria_kay
Supplements
Viktoria Kay is not a fan of traditional bodybuilding supplements. She is allergic to whey and relies on plant-based protein supplements to fill gaps in her diet.
Kay depends on vitamin supplements to meet her daily micronutrient needs. She also takes probiotics to keep her gut healthy and improve her metabolism.
Akim Williams Reportedly Out Of 2022 Arnold Classic
Akim Williams has not yet commented on reports of his withdrawal.
Akim Williams is one of the quickest-rising bodybuilders in Men’s Open. He was preparing to compete in his fourth Arnold Classic competition but fans might have to wait until next year. Williams has reportedly taken his name out of the 2022 Arnold Classic, according to multiple outlets.
Williams has not yet made an official statement on his status for the competition. The Arnold Classic is scheduled for March 3-6 in Columbus, OH.
Akim Williams has continued to share workout videos on social media but has been short with his captions.
With Williams pulling his name out of the competition, this leave 10 bodybuilders vying for the Arnold Classic title in Men’s Open. It became with Rafael Brandao withdrew from the competition for undisclosed reasons. Then, both Nathan De Asha and Mohamed Shaaban were forced to pull out due to injuries.
2022 Arnold Classic Lineup
William Bonac
Maxx Charles
Brandon Curry
Samson Dauda
Regam Grimes
Steve Kuclo
Cedric McMillan
Fabio Giga Rezende
Justin Rodriguez
Brett Wilkin
It is still a lineup full of big names despite four competitors withdrawing. Curry continues to be one of the favorites to win the event after back-to-back runner-up finishes at the Olympia. McMillan will also make his return to the stage while Kuclo is looking to build off a third-place finish last year. Wilkin is considered a dark-horse to win the show and jumpstart his 2022 campaign.
Akim Williams finished fifth during the 2021 Arnold Classic. During his career, he has won three shows and continues to improve as time goes on. Williams’ first victory came during the 2016 Tampa Pro. In 2020, he was victorious during the 2020 Chicago Pro followed by a win during the 2021 Puerto Rico Pro. He has competed at the Olympia four times, including a sixth place finish in 2020.
After withdrawing from the Arnold Classic, Williams will have to find another way to qualify for the 2022 Olympia. He can do this by winning another show or earning system points. There is still plenty of time as the Arnold Classic typically begins the bodybuilding season.
Fans were looking forward to watching Williams perform in Columbus but they will have to wait a bit longer. It will be interesting to hear the reason for his withdrawal once the bodybuilder makes an official statement.
For more news and updates, follow Generation Iron on Facebook, Twitter, and Instagram.
The Best Workout Tips For Your Body Type
You can’t control your body type, but you can control what to do about it.
Everyone’s body is different. Some of us have a larger frame and a more challenging time losing weight or gaining muscle, while others of us may struggle to gain weight with a more slender, “skinny” frame. We also all know people who can eat pretty much whatever they want and burn through calories while also looking jacked, or that may even be you. Whatever your body type is, that is your body type. Your lifestyle, genetics, history, training routine, and diet all play into how you look.
There are three basic body types for humans that we may fall into: the ectomorph, the mesomorph, and the endomorph. Of course, there are people who fall in between but using these three as benchmarks is important to know when starting a new diet and training regimen. Based on your body type, there may be certain foods to avoid or certain types of exercises to incorporate to really add to your overall health and fitness benefits.
The challenges we face when it comes to our bodies are unique and there is no one same approach for everyone. Whether the difficult lies with losing or gaining weight, packing on muscle, toning physique, or dealing with unwanted stereotypes that plague the notion of body types (1), there are ways to correct this.
Through a proper diet and a great exercise routine, you can change your appearance into one you will love. Supplements can also help with this like a fat burner for shedding unwanted fat, or a protein supplement to add bulk, but knowing what works for you is key in making this change.
Three Body Types
Ectomorph
The ectomorph body type tends to be more thin and lanky in appearance due to a fast metabolism which can lead to trouble gaining weight. If your body is straight with your shoulders and hips roughly the same width, you are most likely an ectomorph. With a naturally low body fat percentage and smaller joints and bone structures, putting on muscle can also be a challenge for the ectomorph. Even if an ectomorph manages to put on weight, their appearance may still be that of someone leaner.
Nutrition
Ectomorphs are more lenient when it comes to what they eat since their metabolisms work so quickly. Although thin, it is important to stay properly fueled and eating well to have the energy needed for daily function and the ability to put on more muscle. High-quality fats and whole-food carbs are important to consume for an ectopmorph, but protein is the key for that muscle growth (2). Consider a whey protein concentrate or isolate as a great supplement to pump you full of protein to keep you full and seeing great gains.
Exercise
While isolated exercises are always good to have in your workout, compound exercises are the way to go. Working multiple muscle groups at once will really work to enhance your overall muscle growth to see great gains in strength and width. Focusing on power and resistance training is also key to not only build strength and improve athletic performance, but to also protect your muscle tissue and bones from injury.
Mesomorph
Mesomorphs tend to lose and gain weight quickly and can also build muscle efficiently. If you have a long torso and shorter limbs while also having a naturally athletic build with your shoulders slightly wider than your hips, then you are most likely a mesomorph. With the tendency to be naturally fit and muscular, it is important to stay on top of your nutrition and exercise because although it may be easier to bounce back from weight gain than the other two body types, it is not worth putting yourself in that position if you don’t need to.
Nutrition
Balancing your macronutrients as a mesomorph is key and making sure you get a balanced amount of fats, carbs, and protein will keep you building muscle and keeping off weight. With the luxury of controlling your intake, modifying your diet based on your training days will ensure you have the proper energy and fuel for muscle growth and athletic performance. A good protein supplement or post-workout product can really enhance this as well.
Exercise
Training can vary based off your desired needs, but moderate endurance training and plyometric exercises are great choices for a mesomorph. Lifting will also offer great muscle growth and high-intensity interval training will save you time doing cardio while also promoting strength, power, and helping to tone your physique (3).
Endomorph
The endomorph body type tends to have the hardest time when it comes to weight gain because they tend to keep on the weight while struggling to lose it. If you have wider hips, shorter limbs, and a thicker ribcage and have an easy time gaining muscle and fat, then you are most likely an endomorph. With a more stocky and curvy build, it may seem impossible to really get that toned physique, but it is possible. It just might take some extra work compared our slender ectomorph or naturally built mesomorph friends.
Nutrition
A lower carb diet is definitely recommended because it will rely on your body to use stored fat for energy. Other diets that may work well for an endomorph are the keto diet and intermittent fasting (4). Getting a healthy dose of high-quality fats and proteins will power your workouts and help you lose weight. Considering a fat burner may also be a good option for those with this body type.
Exercise
Since gaining muscle and fat easily is a key piece of the endomorph body type, the challenge lies with putting on or maintaining muscle while also losing fat at the same time. A good cardio routine mixed with strength training is advised, but also CrossFit or a cycling class can put you in an environment to really succeed. High-intensity interval training will give your metabolism a great boost and also work to promote strength and save you time doing cardio.
Wrap Up
Whatever your body type is, know that some of the factors involved are out of your control. What you can do is really work towards the benefits of your body type to see results. While the ectomorph may need different tips than the mesomorph who differs from the endomorph, at the core of all three is a healthy diet and consistent exercise. Proper supplementation is also key and the discipline to make your goals a reality will squash any preconceived ideas that you can’t do something based simply on your body type.
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
Kirkpatrick, Sue W.; Sanders, Diane M. (2012). “Body Image Stereotypes: A Developmental Comparison”. (source)
Pasiakos, Stefan M.; McLellan, Tom M.; Lieberman, Harris R. (2015). “The effects of protein supplements on muscle mass, strength, and aerobic and anaerobic power in healthy adults: a systematic review”. (source)
Laursen, Paul B.; Jenkins, David G. (2002). “The scientific basis for high-intensity interval training: optimising training programmes and maximsing performance in highly trained endurance athletes”. (source)
National Institute on Aging (2020). “Research on intermittent fasting shows health benefits”. (source)
Built To Show Or Built To Go? 5 Ways To Know You’re Actually Fit
“The Gauntlet”
We know you can impress your grandma with those big muscles, maybe even your little niece, but in the world of men (or women) you can bet you’re either going to have to put up or shut up. We all know that big guy who much smaller guys can bench more than and that skinny guy who’s strong as [email protected]#k. What’s the difference?
To put it bluntly, one’s built for show and one’s built to go. Now we’ve got lots of article on here about how to get bigger, but how do you know if you have usable strength? These 5 exercises should be a benchmark to fitness but by no means the pinnacle. If you can complete them great, you’re right where you’re suppose to be, but if not you’ve got some work to do.
Exercise #1: Squatting twice your bodyweight
Sure those 45lb weights look good on a barbell, but how much in relation to your size are you actually pushing? This move works your body’s most powerful muscles: your glutes, quads, and hamstrings. Hitting double bodyweight shows me your legs are strong enough to handle nearly any feat life throws your way.
Exercise #2: Turkish get up with half your bodyweight
Getting your large body off the ground with a weight overhead isn’t easy, but it’s a great way to workout your core as well as an other imbalances you may be neglecting in your physique. Performing it with half your bodyweight overhead shows your midsection is strong as hell, and that you can move like an athlete.
Exercise #3: SQUAT, CURL, AND PUSH PRESS 20 TIMES IN 1 MINUTE
While it’s great to look like a superhero, it might be pointless if you’re weezing after 20 seconds of activity. Anaerobic endurance refers to your ability to work at near maximal intensity in bursts of 20 to 60 seconds. This Test is a good indication of your fast-twitch muscle fibers which supply energy in the absence of oxygen.
Exercise #4 Perform 10 handclap pushups
A powerful upper body doesn’t just good look in a tight shirt, it also transfers force to the world around it. The clapping pushup requires explosiveness as well as strength and coordination. Many people still consider this the true test of upper body pushing power.
Exercise #5 Complete a 500 meter row in 90 seconds
Most athletic exchanges last anywhere from 20-90 seconds, this applies to anything from UFC to Soccer. Aerobic health shows that not only will you last in a firefight put beat your opponent to the punch.
Whether you’re a special forces soldier performing a raid or trying to get to the quarterback at your local flag football game, if you can’t move at competition level for an extended amount of time, you lose.
Perform these 5 feats and see how you stack up. Don’t worry if you can’t complete them all, now you know what you need to work up. Hit us up in the comments section below and let us know your best times, reps, or max weight.
*Header image courtesy of Envato Elements.
Kai Greene Profile & Stats
Photo via @kaigreene Instagram
The biography, life, and accomplishments of Kai Greene
Kai Greene is an accomplished bodybuilder and is considered one of the top in the present professional circuit. He is admired for his incredible physique and well liked for his outgoing and fun personality. Outside of his bodybuilding success, he starred in Generation Iron and launched his company as well.
Below is a complete breakdown of Kai Greene’s profile, stats, biography, training, and diet regimens.
Full Name: Kai Greene
Weight
Height
Date Of Birth
265-275 lbs.
5’8’’
07/12/1975
Division
Era
Nationality
Men’s Open
2010
American
Photo via @kaigreene Instagram
Biography
Early Life
Kai Greene was born in New York City and had a tough upbringing. Inconsistency in family life and constant problems at school were only leading Kai down an unfortunate road. However, in his early teen years, he found weightlifting and realized this was a great way to deal with his stress and other problems bringing him down. As he grew bigger and more defined, someone introduced him to bodybuilding, and he found a new passion and outlet to change his life.
He began competing at many teen shows and continued to build his physique. The more success he felt, the more he sought to be a real force in the bodybuilding world. Done with competing at the lower tier competitions, he set his sights on the NPC, knowing that bigger, more defined athletes would be his competitors.
Pro Bodybuilding Career
Before his 19th birthday, Kai Greene turned pro with a natural organization and held the distinction of being the youngest natural professional bodybuilder in the world. Kai’s pro status allowed him to take his competitive aspiration to a larger stage.
Kai Greene became an enthusiastic bodybuilder, competing in the National Physique Committee (NPC) and aiming to move into the IFBB. He perceives his success in the NPC as mixed. Although he won the 1999 NPC Team Universe, he was disappointed and took a five-year break from competitions, before re-emerging in the 2004 NPC Team Universe contest, which he won again. This victory qualified him for a career as an IFBB professional bodybuilder.
In 2011, Greene began working with preparation coach George Farah and placed 1st in the 2011 New York Pro Championship. His 3rd place win at Mr. Olympia in 2011 qualified him for the 2012 contest, so he did not compete at the 2012 New York Pro in order to focus on Mr. Olympia. As documented in his breakout role in Generation Iron, he placed 2nd in the 2012 Mr. Olympia, the 2013 Mr. Olympia, and the 2014 Mr. Olympia.
Taking A Break From The Olympia
Kai Greene did not compete in the 2015 Mr. Olympia in order to focus on his career outside of bodybuilding. He issued the statement, “There is a lot more going on behind the scenes that I cannot discuss.” Olympia officials denied any claims that he was banned from competing but did confirm that he did not register and had been reminded several times since May. Greene did request an extension on the registration period in May; it was extended until July, but he did not meet this deadline either. He shortly confirmed he signed a management deal with Generation Iron who helped him secure roles on “Stranger Things” Season 2 and many auditions for major TV and film roles.
Kai Greene’s Short Lived Return
On March 5, 2016, Kai Greene won the 2016 Arnold Classic, which he had also won in 2009 and 2010.
On June 23rd, 2017, Greene was given a special offer personally by NPC chairman and CEO of Mr. Olympia to join that current year’s Mr. Olympia competition without going through qualification, as required for all of the other competitors in the 2017 Mr. Olympia.
Over the years, Kai Greene has gained vast notoriety beyond what he could have imagined in his youth. Within the bodybuilding arena, Kai has been held as one of the most inspirational athletes of his time. With a seemingly unique, yet well-developed vocabulary, Kai has made a seemingly unconscious effort to create a revolutionary approach to bodybuilding. He has changed bodybuilding’s fans, competitors, and the overall perception of a once thought of as “pick things up and put them down” bodybuilder.
Other Ventures
While Kai will be always known as a dedicated bodybuilder, he is also into other ventures and hobbies. He is a visual artist, painting on canvas and experimenting with fun costumes, giving him a way to express himself. He has been an actor in a number of documentaries and some shows and is also an entrepreneur, launching a supplements company to bring great products to those who want them.
Photo via @kaigreene Instagram
Training
Before every workout, Kai Greene stretches and does ab workouts for 15-20 minutes. He says that the core is an integral part of every exercise, so it is important to awaken the abs before you start workouts. Plus, by working your abs before you start, there’s no excuse to not do them after a hard workout.
Ab Workout Routine
Typically, Kai performs 3-4 sets for 20-30 reps.
Crunch
Side Crunch
Leg Raise
Kai does not believe in training with heavy weights for fewer reps. He says that higher volume with lighter weights makes him feel like there is maximum growth by improving the mind-muscle connection. Here is his 5-day training plan so you too can get a great workout like Kai Greene himself.
Day 1: Chest and Calves Workout Routine
These workout will be performed for 3 sets but you will performing declining reps as the sets move on. You will perform 20 reps in the first set, 15 reps in the second, and 12 reps in the third.
Chest
Calves
Day 2: Shoulders and Forearms Workout Routine
Shoulders
Arnold Press: 3 sets, 12-15 reps
Behind the Neck Press: 3 sets, 12-15 reps
Lateral Raise: 3 sets, 12-15 reps
Front Raise: 3 sets, 12-15 reps
Shrugs: 3 sets, 12-15 reps
Forearms
Reverse Curls: 4 sets, 8-12 reps
Hammer Curls: 4 sets, 8-12 reps
Wrist curls: 4 sets, 8-12 reps
Day 3: Back Workout Routine
Barbell Pullover: 3 sets, 10-15 reps
Lats Pulldown: 3 sets, 10-15 reps
Bent-Over Barbell Rows: 3 sets, 10-15 reps
Seated Cable Rows: 3 sets, 10-15 reps
Day 4: Leg Routine
Day 5: Arms Workout Routine
Reverse Curls: 4 sets, 8-12 reps
Hammer Curls: 4 sets, 10-12 reps
Wrist curls: 4 sets, 10-12 reps
Preacher curls: 4 sets, 10-12 reps
Bicep Curls: 4 sets, 10-12 reps
Dumbbell Kickbacks: 3 sets, 15-20 reps
Overhead Dumbbell Triceps Extension: 3 sets, 15-20 reps
Triceps Pulldown: 3 sets, 15-20 reps
Photo via @kaigreene Instagram
Nutrition
Bulking Diet Routine
Kai’s diet is pretty strict. He must have 1.5gms of protein for each pound of his body mass and 0.5gms of fats that are healthy per gram out his bodyweight. He also takes a pre-workout protein shake 30 minutes before every workout.
Meal 1: 2 slices Ezekiel bread, 4 egg whites, 2 scallions, ¼ shredded cheddar cheese
Meal 2: 2 scoops of whey protein powder, 1-ounce almonds, 1 cup Almond/ Coconut Milk, 1 cup blueberries, 1 cup of water
Meal 3: 6 ounces of grilled Flank steak, ½ cucumber, 1 teaspoon olive oil, 1 ripe tomato
Meal 4: 6 ounces of boneless Chicken Breast, 2 walnuts, and craisins, 1/3 cup of quinoa
Meal 5: 5-ounces of tuna steak with7 ounces of cod, 2 medium-sized yams, 1 tablespoon butter, 2 tablespoon Parmesan Cheese, 4 stalks of Asparagus
Pre-Contest Diet Routine
While the bulking diet is great, during Kai’s pre-contest routine his diet needs to be totally on par. One of the major differences is that he switches to lean proteins.
Meal 1: 16 oz steak, 12 egg whites, quart of white rice with a cutting supplement for fat loss.
Meal 2: A pint of white rice, 2 chicken breasts, turkey burger
Meal 3: 16 oz salmon, large green salad, 6 egg whites
Meal 4: 16 oz steak with 2 sweet potatoes
Meal 5: 2 cups of oatmeal with raisins, 16 oz salmon, a cup of corn
Meal 6: meal replacement shake, avocado or a cup of cashews
Meal 7: 2 cups mixed vegetables, 16 oz steak
Photo via @kaigreene Instagram
Supplementation
While Kai uses his own supplements of choice, it is important to know that supplements can help you see serious gains and it just takes knowing which ones are the right ones as you look to achieve that. To start, pre-workouts are great as they will provide energy and muscle pumps so you can push through fatigue and see real muscle growth. To bookmark your workout, taking a protein supplement after will ensure growth and recovery by pumping you with that vital protein. It can also help keep you full for better weight loss efforts.
As we all look to shred and tone, a fat burner is something to consider for what this can do for your physique. The right fat burner is great in working towards suppressing your appetite, boosting your metabolism, and shedding extra calories so you only see the best gains possible.
Competition History
SHOWPLACE
2016 Arnold Classic Brazil1st2016 Arnold Classi Australia1st2016 Arnold Classic1st2014 Mr. Olympia2nd2013 Mr. Olympia2nd2013 Arnold Classic Europe2nd2013 EVLS Prague Pro1st2012 Sheru Classic 2nd2012 Mr. Olympia2nd2011 Sheru Classic3rd2011 Mr. Olympia3rd2011 New York Pro1st2010 Mr. Olympia7th2010 Australian Grand Prix Pro1st2010 Arnold Classic1st2009 Mr. Olympia4th2009 Arnold Classic1st2009 Australian Grand Prix Pro1st2008 Arnold Classic 3rd2008 New York Pro1st2007 Shawn Ray Colorado Pro1st2007 Keystone Pro3rd2007 New York Pro6th2006 Shawn Ray Colorado Pro14th2006 Ironman Pro Invitational20th2005 New York Pro14th1999 NPC Team Universe Championships1st1999 NPC World Amateur Championships6th1998 NPC Team Universe Championships3rd1997 NPC Team Universe Championships2nd1996 WNBF Pro Natural Worlds1st1994 NGA American Nationals1st