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Whitney Jones: Women’s Bodybuilding Is NOT A Beauty Pageant
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Whitney Jones talks about the temporary disappearance of Women’s Bodybuilding from the Olympia… and how femininity should not matter for the division.
Ever since the early days of Bev Francis in the Women’s Open Bodybuilding division, the debate about femininity in the division has raged on. Francis famously battled back and forth each year attempting to attain what the judges wanted. Did she need to lean out or get bigger? The expectations seemed to constantly change. This issue continued ultimately until the Olympia weekend decided to stop holding the Ms. Olympia competition. It returned in 2020 after a six year hiatus. In our latest GI Exclusive interview, Fitness Olympia champion Whitney Jones explains how Women’s Bodybuilding should never be considered a beauty pageant.
Women’s Open Bodybuilding has a problem. Or at least, it had a problem for many decades. Perhaps even since its introduction into the sport. The problem seems two-fold, though both are related. The division can’t seem to get enough competitors (or audience) to engage. Secondly, there is a constant debate on the “femininity” of the physiques in the division.
During our conversation with Whitney Jones, we asked for her thoughts on female bodybuilding as a whole, and the six year forced hiatus that Women’s Open Bodybuilding took away from the Ms. Olympia. Whether it’s on or off the stage, it seems that physique expectations are different for women bodybuilders. There have been many pro bodybuilders who have outright stated that they are not interested in female bodybuilding at all. Why?
Whitney Jones isn’t surprised, but continues to believe that there is a bright future for the Women’s Open division and all female bodybuilding divisions. During our interview, she discusses how ever since she was young, she received comments for her muscular physique. Muscles are deemed “manly” and not something that women should push too far. While that mentality may be changing as culture becomes more “woke” – there are still many who believe that Women’s Open bodybuilding needs to maintain a femininity within the physiques presented on stage.
Whitney Jones doesn’t agree with this. In fact, she outright states that bodybuilding is not a beauty pageant – it’s a physique pageant. The female physiques on stage should be judged exactly even with the men physiques on stage. It’s not about how pretty a woman is. It’s about how perfectly sculpted a woman’s physique is.
Luckily, current Mr. Olympia owner Jake Wood seems to agree. Before owning the Mr. Olympia brand, he ensured that his Wings of Strength competitions always held Women’s Open bodybuilding – even during the six year hiatus away from Olympia weekend. Upon purchasing the Olympia brand, he immediately brought back Ms. Olympia.
Things are looking up for the division for the first time in nearly a decade. But the question remains, will the will of the people (particularly men) be more open minded about the division? Will they help bring a bigger audience and more support to a division that nearly died? That remains to be seen.
With more divisions than ever, women are able to choose which size they want. Much like Men’s Open – most people do not want to be a mass monster. So both Men’s Open and Women’s Open often contain the least number of active pro bodybuilders. For an already struggling division such as Women’s Open, this can create a harder uphill battle.
Whitney Jones isn’t worried – particularly because of the current (and two-time) Ms. Olympia champion Andrea Shaw. She is an excellent ambassador for the sport and truly showcases the excellence that can be achieved in the division. She also holds fantastic charisma. Perhaps this will inspire more to enter the division and excite audience members who have been sleeping on it the past decade.
You can watch Whitney Jones’ full comments on Women’s Open Bodybuilding and femininity in the sport in our latest GI Exclusive interview segment above!
Big Ramy Takes On Larry Wheels In Arm Wrestling Match
Two-time Olympia champion Big Ramy recently took down Larry Wheels in an arm wrestling match.
There are few things more entertaining than two behemoths putting on a show to determine who is stronger. That is what happened when Larry Wheels took on Big Ramy in an arm wrestling match recently. In the end, it was the two-time Mr. Olympia who came out on top.
Wheels shared the video to his Instagram page. The powerlifter has gained three million followers on the social media platform and they were recently given a treat with this competition.
Big Ramy and Larry Wheels have built two of the best physiques in the world and have done it in different ways. Big Ramy has spent his career building a massive physique to win titles on the bodybuilding stage. That is exactly what he has done after winning the 2020 and 2021 Olympia titles in Orlando. He will look to make it three in a row in December as the competition moves back to Las Vegas.
Wheels has dabbled in many areas over the course of his career. He has recently returned to powerlifting and setting some new personal records in the gym. His strength is only increasing despite his other paths.
In recent months, Wheels has tried his hand at arm wrestling. He began with two losses to Aleksandr “Schoolboy” Toproll before squaring off with Brandon Allen. Wheels took the early rounds of the match before Allen was able to take over. In this recent video against Big Ramy, it seems as though Wheels was overmatched from the start.
Big Ramy is seen looking comfortable from the early moments of the video and even cracks a smile. It did not look like he was applying full pressure early on. Wheels is struggling to take down Big Ramy and is later defeated when Big Ramy decides to turn it on.
It was interesting to see Big Ramy participate in something like this given the risk of injury. As a bodybuilder, he is on special diets and workout plans all year round in order to be ready for competition. Larry Wheels has been training as a powerlifter and keeps his strength at a high. At the time of the arm wrestling match, Big Ramy was around 340 pounds, which is his offseason weight. Wheels usually weighs around 245-300 pounds given his current goals.
Larry Wheels will continue to put on a show when he hits the gym while focusing on arm wrestling. If he continues to take on or train with athletes like Big Ramy, it will be must-see action.
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Alexia Clark Profile & Stats
The biography, life, and accomplishments of Alexia Clark
Image via Instagram @alexia_clark
Alexia Clark is an American fitness model and social media celebrity born on 22 May 1990 in Arizona. With over 2.1 million followers on Instagram, she is one of the most-recognized fitness celebrities on the internet. Alexia is known as the ‘Queen of Workouts.’
Below is a complete breakdown of Alexia Clark’s profile, stats, biography, training, and diet regimens.
Full Name: Carriejune Anne Bowlby
Weight
Height
Date Of Birth
110-120 lbs
5’7″
22/05/1990
Division
Era
Nationality
Fitness Model,
Social Media Celebrity
2010
American
Image via Instagram @alexia_clark
Biography
Born and raised in Arizona, USA, Alexia had an active childhood. Growing up, she loved to exercise and was engaged in many sports. According to Clark, high school sports were an outlet for all of the competitive energy pent up inside her.
Her love for fitness grew immensely when she enrolled in Arizona State University to study marketing. Since she did not enjoy her degree, she spent most of her time working out in the gym and researching ways to improve her physique.
Fitness is like a cure-all drug for Alexia Clark. She believes working out every day helps boost her energy and outlook on life. Clark notices a negative impact on her mood every time she misses a workout.
Alexia started working at a marketing company after graduation. Although Clark landed a great job, she realized she had no passion for it. It was then she decided to follow her passion and left her job to become a personal trainer.
New Beginnings – Fitness Modelling
The Instagram celeb’s family and friends have always been supportive of her choices and decisions. Alexia reveals that she did not feel anxious or nervous while leaving her steady job to pursue a new career.
According to Clark, she grew up listening to self-improvement and motivational speakers on tape that her dad played for her and her two brothers in their car whenever they were driving.
From that point, it took her two years to sculpt her physique. Alexia Clark credits her family and friends as being the biggest influences on her. They encouraged her to succeed as a fitness model by pushing her to audition for numerous photoshoots.
Lo and behold, the ‘Queen of Workouts‘ got selected in the second audition she attended. Alexia Clark was featured on the cover page of a popular fitness magazine.
She then began appearing in commercials and ads for several popular brands and companies. Some of the most popular magazines she has appeared in include “Men’s Health Magazine” and “Good Morning America.”
Turning into a Social Media Star
In 2013, Clark started posting pictures and videos of her lifestyle and training on Instagram.
She was always trying new exercises and a combination of movements in her workout. Looking at her progress, people close to Alexia started asking her for fitness advice. Many did not live near her and could not train with her, so Clark started posting her workouts on social media.
According to Alexia, it started with just friends and family following her workouts, but over a short period it turned into thousands, and the thousands turned into two million people.
Alexia Clark’s Instagram profile is a goldmine for workouts, exercise, and nutrition tips.
Image via Instagram @alexia_clark
Training
Alexia Clark is a hardcore fitness athlete. She trains seven days a week. Yes, you read that right. She takes no days off.
Clarks mixes HIIT workouts with traditional CrossFit training, creating her own unique style of workouts.
Although Alexia trains every day and performs a lot of functional movements, she is not a fan of lifting heavy. Instead, she focuses on following a full range of motion and perfecting her form.
Alexia Clark Training Routine
The following is Alexia’s full-body circuit training workout for burning fat:
1. Circuit 1 – 3 rounds
Push-up: 10 reps
Jump Over: 10 reps
Bent-Over Row: 10 reps
Overhead Press: 10 reps
Squat: 10 reps
2. Circuit 2 – 3 rounds
Ball Toss: 10 reps
Dips: 10 reps
Kettlebell Swing into Press: 10 reps
Step-up: 10 reps
Plank Press: 10 reps
3. Circuit 3 – 3 rounds
Pull-up: 10 reps
TRX Row: 15 reps
Battle Ropes: 40 reps
Sit-up: 15 reps
Wall Walk: 20 reps
4. Circuit 4 – 3 rounds
Close-grip Pull-down: 10 reps
Single-Arm Lat Pull-down: 10 reps
Oblique Crunch: 10 reps
Cable Reverse Grip Row: 10 reps
Rear Delt Fly: 10 reps
Note: While doing the circuits, limit your rest duration to 45-60 seconds between rounds.
Not to mention, Alexia Clark does not do the same workout twice. She ensures she never hits a plateau by constantly including different training techniques, exercises, and styles into her workouts.
“Every day presents new challenges, and no two days go exactly the same. The same should apply to your fitness regimen, to keep it mindful.” – Alexia Clark
Training Advice from Alexia Clark
Here are a few training tips from the ‘Queen of Workouts’:
Consistency is key: According to Alexia, one of the biggest challenges she faced in the beginning was staying consistent with her training. She insists on making your fitness routine a habit.
Change is the only constant: Not only does changing her workouts consistently keep Alexia interested, but she also believes that it helps her yield the best results.
Make fitness a part of your lifestyle: An individual needs external motivation to train when they look at working out as a chore. Making your fitness routine a daily ritual will help you become the best version of yourself.
Be a part of a community: Being a part of a community can keep you accountable and give you a platform to share your journey. Alexia believes that training with friends and family helps create a healthy environment where everyone motivates each other. Clark has built a community of herself called the “Queen Team“.
Image via Instagram @alexia_clark
Nutrition
Alexia Clark follows a nutrient-rich whole food diet. She keeps her diet clean all year round and does not believe in eating cheat meals. The Instagram star likes to receive her nutrients from a variety of quality sources and does not limit herself to certain foods.
Alexia meets the majority of her daily calorie needs through protein and fiber-rich foods. Some of her go-to foods include chicken breast, egg whites, fish, feta cheese, and dark green veggies.
Alexia Clark’s Daily Meal Plan
When looking to shed body fat, Alexia’s diet includes:
Meal 1
Warm Lime Water: 1 glass
Egg Whites: 2
Oatmeal: 1 serving
Meal 2
Fruits: 1 serving
Meal 3
Vegetable Soup: 1 serving
Egg Sandwich: 1
Brown Rice: 1 serving
Fish: 1 serving
Meal 4
Fresh Fruit Juice: 1 glass
Vegetable Salad: 1 serving
Meal 5
Greek Salad: 1 serving
Feta Cheese: 1 serving
Soup: 1 serving
Image via Instagram @alexia_clark
Supplements
Alexia Clark uses the following supplements to improve her recovery and maintain her shredded physique throughout the year:
Fat Burner: A fat burner makes sure she is not storing excess body fat. An effective fat-burning supplement converts stored body fat into energy.
BCAA: Helps build muscle, decrease muscle fatigue and alleviate muscle soreness.
L-Glutamine: Helps muscle recovery, gut and immune function.
Everything You Need To Know About The Anterior Pelvic Tilt And 6 Ways To Fix It
6 Ways to Fix the Anterior Pelvic Tilt
With the rise in desk jobs, the pelvic tilt is one of the most common occurrences. Some people don’t even realize they have a pelvic tilt until shown proof. There are three forms of pelvic tilt – anterior, posterior and lateral pelvic tilts.
In this article, we’ll be focusing on the anterior pelvic tilt (APT) which is also the most common form of pelvic disorders. The pelvis helps you in walking, running and lifting weights off the ground.
Understanding Anterior Pelvic Tilt
APT is when the front of the pelvis drops in relation to the back of the pelvis. It happens when the hip extensors extend and the hip flexors shorten. Anterior pelvic tilt (also known as lordosis, lumbar lordosis, and lumbar hyperlordosis) can also cause a height loss of 0.5-2.5 inches.
An APT occurs when your pelvis is rotated forwards which forces your spine to curve. APT which goes unfixed for a long time can lead to weak glutes and abdominal muscles. It can also cause lower back pain, hip and knee pain, and an incorrect posture.
Ways to Fix the Anterior Pelvic Tilt
Strengthen Your Abs
Pelvic tilts can be the result of weak abdominal muscles. Exercises like the leg lower drill, dead bugs and reverse crunches are a good way to work on your APT. Breathing during these exercises need to be controlled and focused on fixing your pelvic tilt.
While exhaling during the ab exercise, push your ribs downs and push your hips forward. The exhaling shouldn’t be sharp but eccentric. Maintain a mind-muscle connection with your pelvis and the abs throughout all the exercises.
Hip Thrusts
Hip thrusts can be an incredibly effective exercise in bringing the front and the back of your pelvis in a single line. While performing the thrusts focus on keeping your spine in a neutral position.
Lie down with your knees bent and feet placed flat on the floor. Push your heels into the floor as you lift your pelvis up off the floor until your upper body and thighs form a straight line. Keep your glutes and abs flexed as you hold the position for a couple of seconds before returning to the starting position.
Don’t Sleep on Your Stomach
Most people while sleeping on their stomachs use a pillow which naturally extends the front pelvis. Sleeping in this position for extended hours can make the APT your default posture.
Sleeping on the belly is a strict no if you’re already suffering from APT. The transition from sleeping on your stomach to the sides or on the back can take some time but it’ll be worth it when you see the change in your posture.
Correct Your Posture
If you correct your posture, you’ve already won half the battle. Always monitoring your standing stance can take some time getting used to but can save your joints and muscles a lot of unnecessary stress and tension.
If you’re standing all day, avoid slipping into ATP by switching your standing position as standing in the same posture can be tiresome for your spine. If you’re standing on your right leg and get tired, switch to your left leg and then stand evenly on both your legs before going back to your right leg.
Half-Kneeling Hip Flexor Stretch
Half-kneeling hip flexor stretch is a great exercise to fix your APT as you can change the range of the movement according to the tilt in your back. This exercise will help relax the hip flexors and increase your hip flexibility.
Kneel down on an exercise mat and lunge with your right leg while your left knee rests on the floor. Bring your pelvis forward by tightening your glutes and abs. Lean forward from your right leg until you feel the tension in the hip flexor and inner thigh of your right leg. Hold the position for 30 seconds and complete the recommended reps. Repeat on the other leg.
Pelvic Tilts
The range of motion is the differentiating factor between the pelvic tilts and the hip thrusts. In the pelvic tilts, you will pull the anterior pelvis in before pushing up with the spine whereas in the hip thrusts the main motion is to push up the hips while maintaining the spine in a straight line.
Pull your belly button in toward your spine and then push your pelvis up toward the ceiling. Contract your hips and glutes as you lift your pelvis and hold the position for five seconds.
Are you suffering from APT? Let us know in the comments below. Also, be sure to follow Generation Iron on Facebook and Twitter.
5 Advantages of Lifting Lighter Weight
Light weight baby.
You’re a bodybuilder, or something like it. You don’t want to lift light, right? While your initial answer maybe yes, there’s something to be said for the other side. Sure, conventional wisdom tells you lifting heavy weights will recruit more muscle fibers and get you bigger, but what if you told you that lifting lighter weights to failure can produce comparable results in size and strength as well as adding range of motion to your set routine. Still don’t believe us, read on.
More strain on the intended target
Lighter weights means the intended muscles do all the work. When you lift with more weight than you can handle you tend to lose form and use momentum instead of putting the intended strain on the muscle. How many times have you seen guys curling heavy barbells only to turn into a back workout, exactly. Try staying with weight you can actually lift with perfect form.
Hypertrophy
Going back to the first point, when you lift weights suitable for the intended body part, it tends to build more hypotrophy gains in the muscles you want to grow. Hypertrophy is the enlargement of an organ tissue from the increase in size of its cells.
Better Range of motion
Lighter loads allow for the exercise to be performed through the full range of motion. Lifting heavier weights tends to shorten the range of motion, not fully taking advantage of the intended movement. In a study published in the January 2014 issue of Journal of strength and Conditioning Research, it was found that after 12 weeks of strength training with full range of motion, the strength and size of their muscles were greater than those observed in the group that used movements with a shorter range of motion.
Growth
In a game changing study published by the Journal of Applied Physiology, researchers at McMaster University found that effort, not load, increases muscle growth. This means dispels the previous myth that hypotrophy only occurs with heavyweights. Subjects that lifted lighter weight until failure gained just as much size and strength as the subjects who pushed big weight.
The study also found testosterone and growth hormones elevated just as much in subjects that lifted lower weight to failure as those that hoisted bigger weight with less reps.
In short, both lightweight and heavyweight can beneficial in size and strength, it just depends how you use them. We’re not saying you can’t max out on a set with less than ideal form, just don’t think it’s the only way to achieve your goals. Use lighter weights on days your feeling sluggish or to top off your daily routine and you’ll be surprised at the results.
Hit us up in the comments section below and let us know what you think about light weight routines. Do they have their place in bodybuilding or is it no guts no glory?
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How To Get A Nice Butt For Solid Gains & Aesthetic
You may not care, but a nice butt can take you a long way.
We often work those muscles we see as important to training, performance, and aesthetic, but having a nice butt can take us a long way. By putting an emphasis on building stronger glutes, we better set ourselves for success either will sport specific movements or more functional ones. People love a nice butt, on both men and women, and working your behind can be something others will envy, or enjoy.
There are great exercises and tips out there to help us get a nice butt and knowing how best to approach this can prove to be highly effective in the long run. A nice butt can take your aesthetic to new heights, come competition time or with everyday life and focusing on your glutes will make all the difference for those gains you want most.
Let’s take a look at what it takes to get a nice butt for those sport specific and more functional movements. Knowing what exercises to perform to better our training will lead us to better performance and more of a drive to see those results we want most. Plus, strong glutes can enhance a nice butt so others will envy us as well.
Benefits Of Strong Glutes
We often take having strong glutes for granted. While we tend to focus on those muscles we see as performing enhancing and aesthetically pleasing, too often do we neglect our glutes and feel as though they may not be as pivotal in our sport specific and functional movements. But the benefits of strong glutes cannot be overlooked for what they can do for all facets of our fitness goals.
Benefits of strong glutes include:
Increased performance: With less risk of injury, more power, and better strength, our overall performance goals are greatly enhanced through stronger glutes.
Better posture: Posture is huge and without our glutes to support us, we will find ourselves struggling to have good posture as we look to support our hips.
Reduced injury: Able to help support us, strong glutes will allow for reduced injury, especially to our low backs which often take on a large load (1).
Better balance and stabilization: We need to be balanced and stable for all areas of our training and performance and strong glutes allows us to maximize that ability no problem (2).
Increased power: Having strong glutes allows us to generate more power for better explosivity and speed when it comes to boosting those sport specific movements.
Aid in our aesthetic: Strong glutes will add to our aesthetic and allow us to feel good about our butt when we turn around, either for competition or just in daily life.
Best Exercises For Stronger Glutes
Knowing which exercises to put into your routine can make or break those glute gains and having the right approach will only prove to be most effective in the long run. Let’s take a look some great exercises to build those glutes for a nice butt.
Squats
Squats are a great exercise to build that lower half so you see only the best gains. By maximizing your range of motion, you rely on those glutes to keep you balanced and stable as you drive that weight to build overall leg development (3).
Lunges
Lunges help build your glutes with the nature of the movement. Like the squat, these help you stay balanced and stable but given the movement of one leg, each side of your glutes get equal work done with this effective exercise. Plus, lunges offer tons of variations to try (4).
Hip Thrusts
Hip thrusts rely on your glutes to build stability for your core, pelvis, and entire lower body. A great exercise to target your glutes, this is definitely one to put into your routine.
Deadlift
Some of the movement of the deadlift puts an emphasis on your glutes making this great for shaping and toning your butt. A great exercise for your entire posterior chain, you can’t go wrong with a great deadlift (5).
Step-Ups
Step ups can improve symmetry and balance and work each leg as a whole or individually. A great exercise to develop explosiveness and power, you really put a focus on your glutes as a driving force to make this movement happen.
Kettlebell Swings
Kettlebell swings activate your glutes for greater hypertrophy and with the weight of the kettlebell, you will see great progress. A nice exercise to get your heart rate going, you also see plenty of other benefits as well.
Top Tips For A Nice Butt
Along with the right exercises to perform, knowing some helpful tips can better take your gains to places you want them. Building your glutes takes time but knowing how best to do so will only enhance those gains for the better.
Emphasis On Leg Training
When you settle into your leg day routine, double up on exercises or put in two leg days for your plan. Your glutes are imperative for leg exercises and focusing on these more will allow for better gains, and ultimately, more toned glutes.
Focus On Rep Ranges
Working with different rep ranges will challenge these muscles so they grow more effectively. Treating your glutes like other muscle groups includes them in the party and allows for those gains you want most.
Superset and Drop Sets
Like other muscle groups, don’t be afraid to focus on drop sets and supersets to fatigue these muscles and get the most out of your training (6). Pushing yourself will only enhance those gains you want most.
Wrap Up
Having a nice butt goes a long way and focusing on those movements is something to not take for granted. Strong glutes can elevate our training and performance but also allow for more toning and a better sense of confidence when we turn around. With the approach, those gains will appear in no time and allow for only the best gains come competition time or just everyday appearance.
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
Buckthorpe, M.; et al. (2019). “Assessing and Treating Gluteus Maximus Weakness- A Clinical Commentary”. (source)
Jeong, U.; et al. (2015). “The effects of gluteus muscle strengthening exercise and lumbar stabilization exercise on lumbar muscle strength and balance in chronic low back pain patients”. (source)
Kubo, K.; et al. (2019). “Effects of squat training with different depths on lower limb muscle volumes”. (source)
Jonhagen, S.; et al. (2009). “Forward lunge: a training study of eccentric exercises of the lower limbs”. (source)
Neto, W.; et al. (2020). “Gluteus Maximus Activation during Common Strength and Hypertrophy Exercises: A Systematic Review”. (source)
Schoenfeld, B.; et al. (2018). “Can Drop Set Training Enhance Muscle Growth?”. (source)
IFBB Pro Women’s Physique Bodybuilder Ashley Gearhart Has Passed Away
Image via Instagram @ash4fitness
Family have announced that Pro Bodybuilder Ashley Gearhart has passed away.
Ashley Gearhart, IFBB Pro Physique Bodybuilder, passed away on Saturday, January 29th, 2022. The news was announced by her sister in a Facebook post on January 31st. Gearhart had been competing in bodybuilding for nearly ten years and earned her pro card in 2018. At the time of this writing, the cause of death has not been revealed – though it was mentioned that she passed in her sleep.
Ashley Gearhart was a passionate competitor and loved by many in the industry. She was also the owner of Strength Inside Out – a fitness training and planning service whose goal was to help individuals not only reach physical fitness goals but also use fitness to help build stronger mental health and wellness.
Gearhart’s sister, Aubree Rhodes, announced the passing on her official Facebook page stating:
“I’ve been absolutely dreading sharing this terrible news! But my oldest sister Ashley passed away Saturday morning. We’ve been taking our time wrapping our heads around everything and hope everyone can respect we’re not wanting to talk at this time! Thank you to everyone who has shared their condolences for us. We just ask to keep our whole family in your prayers especially my niece and nephew!”
On February 2nd, 2022 – Gearhart’s sister published another post on Facebook that seemed to bring a few more details to light. Though she also admits that the family is still seeking further answers as to the cause of her passing:
“I’m so glad that my sister got to spend the last week with me and my family doing something she love to do(helping others)! She had the biggest heart, a smile that was so contagious, and just down to earth! We still don’t have all the answers we need/want but we know she was in no pain and because of that I feel at ease! We love and miss you so much already!! Thank you for loving us! We never doubted your love cuz you showed it!! Thank you god for the time you aloud us to have with her untill [SIC] we see you again sis”
We know very little about the details of Ashley Gearhart’s passing – but the news comes after a very tragic year for the sport of bodybuilding in 2021. Many fans and athletes in the sport have spoken out about improving support for athletes in pro and amateur bodybuilding leagues.
The entire team at Generation Iron would like to send condolences to friend and family of Ashley Gearhart during this difficult time. Not only was she a pro bodybuilder rising through the league in Women’s Physique. She was also a woman with family and friends who loved her dearly.
This story is still developing, Generation Iron will continue to update as more information becomes available. Make sure to stick around the Generation Iron Fitness Network for more news and updates on all things bodybuilding, strength sports, and fitness.
You can also follow us on social media to get immediate updates on Facebook, Twitter, and Instagram.
Bodybuilder Tom Prince Has Died At 52 Years Old
Tom Prince made waves as a coach following his career as a bodybuilder.
Tom Prince was battling health complications for years. The bodybuilder has passed away at age 52 with no known cause of death released at this time. It has been stated that Prince was battling cancer but it is unknown if that was the official cause.
Prince was forced to retire in 2002 from professional bodybuilding due to kidney issues cause by a genetic blood condition. This came after a successful career on stage beginning in 1997.
During the 1997 NPC National Championships, Prince burst onto the scene as an impressive prospect and earned his Pro Card. He had great potential on stage and was able to show it off against some of the top athletes of all-time. Prince made his IFBB debut in 1999 during the Night of Champions. He then stepped to up a notch with an appearance during the 2000 Arnold Classic.
Tom Prince earned his highest finish during the 2001 Night of Champions, where he earned a bronze medal. His last show came during the Southwest Pro Cup in 2002.
Prior to his IFBB career, Prince became known for his battles against some top competitors. During the 1996 NPC National Championships, he placed second with only Jay Cutler ahead of him. Once he earned his Pro Card, Prince did not win a competition but he was always a threat to the title. Following his career on stage, Prince continued his love for fitness as a coach where he would offer wisdom to the next generation.
Tom Prince remained an influential voice in fitness and bodybuilder until his passing. He will be remembered for his conditioning and aesthetic physique that impressed many when he stepped on stage.
Generation Iron would like to send condolences to the family and friends of Tom Prince during this difficult time.
For more news and updates, follow Generation Iron on Facebook, Twitter, and Instagram.
Greg has covered the four major sports for six years and has been featured on sites such as Sports Illustrated, Fox Sports, SB Nation, NJ.com, and FanSided. Now, he is transitioning into the world of bodybuilding and strength sports.
6 Common Mistakes Women Make in the Gym
These are the six most common mistakes women make in the gym.
Some time ago, fitness was a men’s thing but it’s changing as more women are joining the fitness scene. The female presence is now notable in gyms around the world. Although many women get a gym membership, only a few of them advance with their goals.
Most women who quit training shortly after joining a gym do so for more or less the same reasons. Avoiding these common mistakes will not only keep you on the fit lifestyle but will also speed up your progress.
Avoiding Resistance Training
Most women don’t like going near the weights in the gym. The most they do is lift the cute pink rubber dumbbells. The assumption that lifting weights can make them look masculine is what keeps them on the cardio equipment.
Working out with weights can help your muscles get in shape and firm up. Women don’t naturally produce enough testosterone which is the male hormone responsible for building muscle mass and size. So, if your goal is to build a toned and tight physique, make sure you hit the weight room.
Too Much Cardio
Women spend most of their time on the cardio equipment. Many girls do the cardio hoping it’ll help them tone up their bodies. Cardiovascular activities can result in weight and fat loss.
Although it might break your heart to hear this, there is nothing like spot-reduction when it comes to working out. If you perform high-intensity cardiovascular activities, it’ll result in fat and muscle tissue loss.
So ultimately it depends on what the goal is when going into the gym. If you’d like to retain some level of lean muscle – it’s important to balance out the cardio activities with weight training as well. If you overwhelmingly focus on cardio only – you’ll become thin like a twig and lose any muscle tone you were hoping to achieve as well.
Low-Intensity Training
Most girls opt for low-intensity workouts. Some girls focus on the number of sets and reps and completely ignore the intensity. Doing 15 sets in a workout isn’t going to make a difference if you don’t break a sweat.
Focus on making the most of your time in the gym. You can do shorter workouts but make sure they are high intensity. You should step out of the gym feeling you accomplished something.
Expecting Results Too Soon
As a newbie, you can’t expect to see results too soon. Before you see any muscular gains, your body undergoes structural changes which can take some time. You should focus on working out, and the gains will take care of themselves.
If you’re a beginner, you should expect to see changes in your physique in 5-6 months if you’re following a well-designed training program. Don’t get disheartened if the results take longer than you had anticipated. The wait will be well worth it.
Sticking To a Single Training Program
Monogamy is for relationships and not for training programs. Most women stick to the same training program. The typical girl’s training routine will have 10-20 minute on the treadmill, a couple of sets of squats and whatever other machines there is in the gym.
At the same time, changing training programs too often isn’t the best practice either. Follow a training program for 3-4 weeks before switching things up. Doing so gives your muscles ample time to get the best of the exercises and doesn’t let them get used to the workouts.
There’s two reasons for bringing variety into your workout. One is psychological – if you’re workouts become a grind they will be less enticing to continue doing. If you’re having a particularly bad day, a boring monotonous workout might be enough to make you want to skip. Changing up your routine makes working out more fun and more inviting to keep pushing through.
Variety also helps on a physical level. Your body adapts to what you are doing and eventually becomes more resistant to it. So mixing up the variety of your workouts and, of course, increasing the intensity or weight of your exercises as you improve is essential to keep evolving your physique.
Not Sticking to the Nutrition
Most girls think their fitness routine is over as soon as they leave the gym. Fitness is a lifestyle and it goes with you everywhere. You need to place the same importance on your nutrition and recovery as you put on your training.
Many women make the mistake of avoiding protein supplements thinking they are only for men. Following a balanced diet and taking proper rest can speed up your progress in the gym.
Do you make any of these mistakes? Let us know in the comments below. Also, be sure to follow Generation Iron on Facebook and Twitter.
Need Cardio But Hate Running? Here Are 5 Others Ways To Cardio-Infuse Your Workouts
Cardio is definitely one of the building blocks when it comes to exercise.
Unfortunately, not everybody can tolerate long jogs. In fact, for those of us who prefer going to the gym to lift weights or use the equipment, running on the treadmill can become a huge chore. Unfortunately, however much you might hate running, there’s no running from the truth: cardio is an essential component of bodybuilding and fitness that needs to incorporated into your workouts if you’re looking to maximize results.
But for those of us who truly dread going for a run, here are five easy ways you can add cardio into your workout without running.
1. Indoor Rock Climbing
If the monotony of running bores you, say no more. This isn’t a staple at most gyms but Google if there’s an indoor rock climbing gym near you; they’re around. Rock climbing requires the upper body to be in a state of constant exertion, which gets your heart rate up and keeps it up at an intensity equal to or better than going for a jog. So, if you find yourself avoiding the chore of more conventional cardio workouts, this might be a fun one for you to try out.
2. Boxing
All forms of boxing are another great source of cardio. If you go to the gym with a spotting buddy, try turning him into your sparring body and go for a couple rounds of boxing, kickboxing, Muay Thai — anything works. If you’re more of a lone wolf type in the gym you can try just punching the bag for a solid twenty or thirty minutes; that’ll get your blood pumping better than a relaxing jog in the park.
3. Try the rowing machine.
The rowing machine is a great piece of workout equipment available in almost any standard gym across the country that doesn’t get a lot of love. The truth is, the rowing machine has so much to offer: it’s a great source of cardio because of the adjustable tension in the bands, and it also gives you a great workout in your upper arms and back that you wouldn’t simultaneously be getting if you just go for a jog. What’s not to love?
4. Biking or stationary bike
This is a pick-your-poison type scenario. If the reason you hate jogging is because you don’t like being outdoors, than biking isn’t likely to help you get more cardio in. A stationary bike might be a good fit for you since they’re also available at almost any gym and can be knocked out in tandem with whatever workout you happen to be doing there.
However, if you’re looking to get some fresh air or be in nature, a long bike ride — try challenging yourself with an incline if you’re really looking to get your heart rate up — might be just what you’re looking for.
5. Jump squats or burpees
Finally, if you’re a fan of HIIT, this type of cardio infusion is more your speed. Jump squats and burpees, when done rapidly and in small amounts, can really increase your cardio and overall gains from your workouts. If biking or rock climbing seem like too much of a new time investment, this is an easy way to take whatever existing workout you’re working with and inject some cardio inside.
The next time you’re strength training, challenge yourself by doing 20 seconds of jump squats or burpees alternating with 20 seconds of rest for about 5 minutes — you’ll be amazed at how fast it gets your blood pumping.