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Can Supplementing With Ashwagandha Help Your Bodybuilding Goals?
How this long-time plant in ashwagandha can help those bodybuilding goals.
Many of us supplement with a host of products, but ashwagandha may be something new to you. Our supplement shelves tend to be full of all types of things. Those traditional supplements like pre-workouts and protein powders sit next to various herbs and natural remedies in efforts to boost our athletic performance and improve our overall gains. We try a variety of things in hopes of giving ourselves the best chance at seeing only the best success. Whether they be natural or something we have entrusted into the hands of a reputable supplements company, we put stock in that they will yield results.
But it isn’t just results for our training and performance. We also focus on our overall health and wellness, knowing full well that a healthy mind will produce a healthy body and ultimately lead us to see those gains and results we want most. Ashwagandha has been around for a long time and is used in a variety of circumstances. As bodybuilders and athletes also seeking to reach our goals, this ancient plant may just help us get there.
Let’s take a look at ashwagandha and see what makes this plant so great. Many benefits allow us to see results to training and performance, but also health and wellness, rounding out a complete supplement perfect for seeing the best possible outcomes. Maybe by the end of reading this, you will have added one more premium supplement to your already stacked shelf.
What Is Ashwagandha?
Ashwagandha is a shrub grown mostly in Africa and Asia. A popular herb, it has been used for centuries in natural medicinal practices to help with a host of issues. Such benefits include reducing anxiety and stress, boosting immunity, and increasing performance, among others. While there is debate around whether or not this herb can produce such results, it has long been touted as an effective supplement, and one worth looking into (1).
Benefits Of Ashwagandha
The benefits of ashwagandha have been explored and studied and research goes both ways. As athletes looking to give ourselves the best when it comes to supplements, we should always be cautious and further investigate what we put into our bodies so we only see effective and efficient gains. Let’s take a look at some of the potential benefits of ashwagandha and see what this herb is really all about.
Energy & Endurance
When it comes to ashwagandha, energy and endurance is a potential benefit to note. It does have the potential to increase both energy and endurance which will in turn lead to strength gains as a result of an efficient workout. General improvement to overall exercise is also something this may do (2).
Strength
Possible effects on strength hint that ashwagandha is useful when combined with resistance training to offer the best when it comes to your strength training and overall muscle building goals. An increase in muscle mass was noted in one study when combined with such resistance training (3).
Immunity
For immunity, ashwagandha may improve immunity. While further study was noted in one journal, it did not totally dispel the fact that ashwagandha could help boost immunity (4). Used in natural medicine for quite some time, anecdotally, this herb is traditionally seen as something useful for immune boosting properties.
Libido & Sexual Function
Used a way to boost libido and increase sexual function, ashwagandha has long been used as a viable tool. One study notes that ashwagandha may improve sexual function in healthy individuals where this may be a problem (5).
Stress & Sleep
We all know that stress can hinder our gains as well as poor sleep. Ashwagandha has been studied in this regard and results showed that this can reduce cortisol levels while also improving sleep (6). For those looking to optimize recovery while also easing their mind, this is a promising supplement to do just that.
Who Can Benefit From Using It?
Many can benefit from using ashwagandha and the above benefits and respective studies are promising. People struggling with sleep, managing stress, sexual dysfunction, and performance goals can potentially benefit from using something like ashwagandha to reach their goals. Of course, this includes bodybuilders and athletes who are looking for ways to see better results.
Does This Help Your Bodybuilding Goals?
With the science and anecdotal evidence, it does appear that ashwagandha has potential to help your bodybuilding goals. Like all supplements, this isn’t a one stop shop for gains, but what it does give you is promise in potentially helping you see those gains. For things like energy and strength, as well as promoting better sleep, this is may give you what you need in that regard. Stress can be a killer for everyone, but especially for athletes putting themselves through the ringer day in and day out. By working to alleviate stress, you set yourself up better when it comes to seeing better workouts.
As for immunity, staying healthy is key. More time in the gym means more gains. While further studies need to show scientific proof, the anecdotal evidence over years of using ashwagandha does seem to show that it may help with immunity.
Wrap Up
Ashwagandha has long been touted as a useful herb. With the benefits listed above, it appears that ashwagandha holds its own and does seem to help in a number of ways. While this may not help everyone, it certainly has potential and is worth looking into more as an effective way to boost your bodybuilding goals. Like all supplements, this won’t cure everything, but it will give you a good foundation, in tandem with a healthy lifestyle, to see positive effects take place. Look into ashwagandha and see if this is the right fit for you. You may just add another supplement to your shelf.
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
Singh, N.; et al. (2011). “An Overview on Ashwagandha: A Rasayana (Rejuvenator) of Ayurveda”. (source)
Shenoy, S.; et al. (2012). “Effects of eight-week supplementation on Ashwagandha on cardiorespiratory endurance in elite Indian cyclists”. (source)
Wankhede, S.; et al. (2015). “Examining the effect of Withania somnifera supplementation on muscle strength and recovery: a randomized controlled trial”. (source)
Mikolai, J.; et al. (2009). “In vivo effects of Ashwagandha (Withania somnifera) extract on the activation of lymphocytes”. (source)
Dongre, S.; et al. (2015). “Efficacy and Safety of Ashwagandha (Withania somnifera) Root Extract in Improving Sexual Function in Women: A Pilot Study”. (source)
Salve, J.; et al. (2019). “Adaptogenic and Anxiolytic Effects of Ashwagandha Root Extract in Healthy Adults: A Double-blind, Randomized, Placebo-controlled Clinical Study”. (source)
Brett Wilkin Shares Physique Update 4 Weeks Out Of Arnold Classic
Brett Wilkin could be in for a big year on the bodybuilding stage.
Each year, there are different bodybuilders that step up and make a name for themselves. This season, it could be Brett Wilkin that is emerging as a threat. As the 2022 Arnold Classic quickly approaches, Wilkin shared a physique update where he is looking massive preparing for the competition.
Wilkin has a chance to compete for gold at this year’s Arnold Classic. It is a stacked field but he will be one of the athletes to watch. He remains a dark-horse in the competition but has a chance to make some big strides at the second biggest show of the year.
“Man in the mirror.
Focused on whooping this ass day in and day out.
4 weeks to go until the @arnoldsports, and I’m making sure to bring a show!”
Brett Wilkin earned his Pro Card in 2018 as a Classic Physique competitor. He did not compete in an IFBB show until 2019 after he made a move to 212. Wilkin would not last in 212 either and eventually landed in Men’s Open. When Wilkin made the move to Open bodybuilding, it was unknown how he would compete but he quickly showed his potential.
During the 2021 Chicago Pro, Wilkin went toe-to-toe with some of the top competitors in the world. He finished second at the competition and officially burst onto the scene. Now, he will continue to make improvements in order to take another step forward.
2022 Arnold Classic Lineup
William Bonac (Netherlands)
Maxx Charles (USA)
Brandon Curry (USA)
Samson Dauda (United Kingdom)
Nathan De Asha (United Kingdom)
Regan Grimes (Canada)
Steve Kuclo (USA)
Cedric McMillan (USA)
Fabio Giga Rezende (Brasil)
Justin Rodriguez (USA)
Mohamed Shaaban (Egypt)
Brett Wilkin (USA)
Akim Williams (USA)
Rafael Brandão has withdrew his name from the event but there will be a stacked lineup appearing on stage. Brandon Curry has been highlighted as the favorite to win the event but Wilkin could be in line for a top-three finish. After looking at his recent physique update, it would not be surprising to see.
This could be the start of a successful year for Brett Wilkin. There is no doubt that eyes will be on the young bodybuilder when the Arnold Classic comes around in March.
For more news and updates, follow Generation Iron on Facebook, Twitter, and Instagram.
Straight Facts: The Top 10 Biggest Nutrition Mistakes In Bodybuilding & Fitness
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Jerry Brainum breaks down the straight facts for the top 10 most common nutrition mistakes in bodybuilding, fitness, and strength sports.
STRAIGHT FACTS WITH JERRY BRAINUM – is an in depth exploration of the more complicated elements behind bodybuilding training, nutrition, and supplements. Hosted by legendary and longtime industry expert, Jerry Brainum, Straight Facts answers user questions so no one is left in the dark.
Last week, Jerry Brainum did an entire Straight Facts episode breaking down the biggest training mistakes that individuals usually make in bodybuilding. This week, Brainum is following up on this topic but focusing on the nutrition side of bodybuilding. What are the biggest nutrition mistakes in bodybuilding and fitness? Jerry Brainum breaks it down – let’s jump into it.
Mistake #1: Eating Too Few Calories
The most basic aspect of nutrition and dieting is understanding calories. We all have a resting metabolic rate – this is the bare minimum of calories we burn just being alive each day. In order to lose weight – less calories must be consumed under your resting metabolic rate.
Sounds simple. But you can actually eat too few calories hurting your ability to lose weight. This is why some bodybuilders and even regular folks with new fitness goals eventually plateau on cutting pounds. If you eat too few calories, your body will go into “starvation mode” this lowers your metabolism in order to save as much energy as possible during this “starved” state. Suddenly, your not losing weight anymore.
It’s frustrating – but the key here is to actually try not to loose weight too fast (another item on this list later) by cutting massive calories. Aim for one or two pounds per week. Allow yourself a cheat day (so long as it’s not too over-indulgent). This helps keep your body out of starvation mode.
Mistake #2: Eating Too Many Calories
This one is much more simple. Of course, if you eat too many calories per day or per week – you’ll slowly gain weight. This is great for bodybuilders looking to bulk. But for those trying to get lean it can be frustrating to get stuck while trying to lose points.
While most people know not to eat too many calories – it’s easier said than done. Typically, the biggest mistake here is that individuals are actually bad at counting calories. They under-judge what a cheat meal actually adds. Or they snack periodically throuhgout the day not realizing how many calories they are really adding into their deit.
The result? An individual thinks they are eating 800 calories per day (for example) but are really eating 1200 without knowing it.
Mistake #3: Trying To Lose Too Much Weight Too Fast
Trying to loose too much weight too fast will lead to struggles with weight loss. Either because you crash not being able to keep up with a challenging diet or you accidentally push so hard that you start losing muscle instead of fat.
If you lose muscle, not only will you lose your definition and your physique but you will also lower your resting metabolic weight. That creates a viscous cycle where you now need to cut even more calories to lose weight. This can make your dieting see-saw between periods of weight loss and weight gain.
Ultimately, the human body can really only lose up to three pounds of fat per week. Anything more is either losing water weight or muscle. Don’t be fooled by your desire to lose weight into actually making the entire process more of a struggle.
Mistake #4: Avoiding Dietary Fat
This one is simple. Dietary fat is not the enemy. While it sounds obvious that you should cut fat out of your diet in order to keep off fat… it’s not exactly how that works. A zero fat diet is actually worse for you than a healthy balanced diet. It hurts not only your overall health but can also affect your bodybuilding goals to improving your physique as well.
Mistake #5: Eliminating Fruit and Vegetables From Your Diet
There are some vitamins and nutrients that you can only obtain from fruits and vegetables. So while it might be tempting to remove them from your diet to save on some calories – it’s not the best option.
Missing out on these key nutrients will not only make you less healthy, it will make you more sluggish. It will make it harder to be motivated to train hard in the gym or keep up with your diet. Not only that – but certain nutrients in fruits and vegetables can help suppress your hunger. Thus making it easier to stay on point with the rest of your diet.
On top of that, fruit and vegetables can be a great source of fiber, which brings us to…
Mistake #6: Not Eating Enough Fiber
Fiber is essentially the food for your intestinal health. It’s what makes your bowel movements easier to pass. And beyond that helps keep your gut healthy. While it may seem small, it would be foolish for a bodybuilder to skip out on getting the correct balance of fiber into their diet. Maintaining a healthy stomach and intestines helps your body operate and consume the rest of your diet at it’s best.
Mistake #7: Eating Too Fast
The mind takes about 20 minutes to start acknowledging that the food you are eating is making you full. So if you eat too fast, it’s common to actually accidentally eat too much and suddenly feel extremely full 20 minutes later. We’ve all been there on big days like Thanksgiving at the very least. You suddenly regret every mouthfull of food you’ve swallowed and now feel like you’re about to explode.
That’s an extreme example but in general it’s important to eat slow. This is a small but powerful psychological tactic to eat less per meal. Great for those looking to lose weight or who typically overeat throwing off their physique.
Mistake #8: Not Eating Enough Protein
This is less of a problem in bodybuilding – but a warning for those who are focusing on losing weight. While reconfiguring your diet to cut down on calories, you may accidentally cut too much protein out of your diet. Less protein means less muscle growth. At it’s worst, this kind of protein cut can lead to diminished muscle.
As we stated earlier, the more diminished your muscles are, the lower your resting metabolic rate will be. This can then throw off your entire diet as you keep trying to cut more food out.
On top of this, if you are looking to lose weight and get shredded with a nice physique – missing out on protein is a basic but big mistake.
Mistake #9: Eating Too Many Carbohydrates
On the flip side, eating too many carbohydrates can be a big mistake for bodybuilders. There is occasionally spread advice for bodybuilders to consume mass amounts of carbs. It’s claimed that this helps build muscle and is vital for serious bodybuilders.
However, carbohydrates are less important compared to glucose. This is the key element bodybuilders need from carbs. There are other methods to obtain this. Carbs, on the other hand, can often make it harder to trim down for shredding. So instead of turning to carbs – follow Jerry Brainum’s advice for alternative methods of obtaining glucose into the body.
Mistake #10: Not Drinking Enough Water
Another simple one but sadly one that is far too often overlooked. The average person drinks far less water than they need in a given day. While this is not a super tip – it’s one that helps create a foundation for all other bodybuilding and fitness tasks. Better hydration means better energy in the gym.
It means you will sleep better as well. It means you will recover more significantly too. Recovery is key for building a physique. So ensure that you are hydrated at all times.
Wrap Up
Jerry Brainum breaks down these misconceptions and nutrition mistakes in more specific detail than we cover here. That’s why you should make sure to check out the latest episode of Straight Facts for the full breakdown. Make sure to swing by each Wednesday for new episodes!
New USPA Rules Ban Trans Athletes And Competitors Taking “Any Hormone” From Tested Meets
This new set of rules began on Jan. 1 and will not allowed hormones, even prescribed, in tested divisions.
The United States Powerlifting Association has implemented some new rules that will impact who can compete in drug-tested divisions. The USPA will no longer allow trans athletes or competitors who are using “any hormone” to compete in tested divisions. This set of rules began on Jan. 1.
The full set of rules can be seen in the USPA’s rulebook. New rule 1.8.19 is the one with a new standard.
“Transgender athletes are not eligible to compete in the drug-tested division and must compete only in the non-tested division.
“The USPA/IPL does not allow any therapeutic use exemptions. This means no lifter using any hormone, regardless of medical necessity or choice, or other banned substance (see sec. 12), is allowed to compete in the drug-tested division.”
The USPA does not just prevent transgender competitors from competing if they are taking fender-affirming treatment, it also bans those who are taking hormonal birth control. This also includes diabetes and thyroid conditions that require hormonal treatment.
This new rule reared its head on Jan. 4 when Angel Flores shared an Instagram post about how she was not allowed to compete in a USPA event. The 22-year-old powerlifter was planning to compete at the Violet Crown Classic, which took place in her home gym in Austin, TX. Instead, Flores was unable to compete in the drug-tested competition because she is a trans athlete.
“This was going to be my very first meet alongside my cisgender peers. Since the announcement of the new 100 kilogram weight class, I was excited at the chance to maybe hit some nice records for my age group. On January 4th, the owner of LBC (my close friend @lauriebjj) received a call telling her that I would be disallowed from competing in this tested meet.
If any athlete has ever had competition taken away from them, you’ll understand how I felt that night. We’ve kept it quiet since to not only preserve my mental health, but also preserve the sanctity of training for all my wonderful friends at liberation. I would say that most of the anxiety I’ve been feeling for this meet stems from this.”
““The USPA rule book [previously] stated [that there is] ‘no distinction between transgender and cisgender lifters,’ and ‘prescribed hormones’ was understood as only those on the banned substance list. Since many of us have been on the hormones for years, and none of us were using any banned substances, several peers were able compete,” Flores said.
Many powerlifters have commented on Flores’ post. There have been instances where trans athletes have competed alongside cisgender peers. Olympian Laurel Hubbard is the most famous after her performance this year.
There have been many governing bodies that have adopted trans-inclusive policies. It will be interesting to see if the USPA becomes one eventually.
For more news and updates, follow Generation Iron on Facebook, Twitter, and Instagram.
Everything You Need To Know About Occlusion Training
Occlusion Training: What It Is And How It Works
Everyone knows that you want as much blood in a muscle as possible when you work out, and a new type of training has taken that goal to the extreme. The idea is that by restricting blood flow out of a muscle, you can keep an abnormal amount of blood in the muscle and increase anabolism. Sounds crazy right? Well, there are actually studies that support this theory.
The basic idea being ‘Occlusion Training’ is this: Arteries, which carry blood TO your tissues, lie deeper than veins, which carry blood FROM your tissues. So by physically tying bands around limbs at the proper tension, you can trap blood within the muscle.
This type of thinking has been used in rehab practices for quite some time. Products like VooDoo compression bands are designed to severely restrict blood flow in both directions for up to two minutes. When the band is removed, the rebound of blood lymphatic fluid into the joint flushes it and speeds recovery, according to leading physical therapists like Kelly Starrett. So the fundamental idea is far from unproven.
How to do it
Of course you can buy specialized equipment occlusion training. Some exercise scientists use tools known as KAATSU devices, which can cost more than $10,000. So that’s off the table. The truth is you can achieve the same effect with a wrap – either a knee wrap or an aforementioned elastic compression band. The trick is to know what tension is optimal. You want to stifle vein flow but not arterial flow.
Jacob Wilson Ph.D has performed numerous studies on the practice and says:
“Wrapping at a pressure that lifters perceived to be a 7 on a scale of 10 on the legs, and 5-6 on the arms, reliably occluded the veins but not the arteries. This is as tight as you should go, and no tighter.”
How it works
According to Jacob there are three potential mechanisms that explain the effectiveness of occlusion training. First, it enhances the pump. Muscle building is far from a completed science, but most bodybuilders agree that a pump is crucial to idea muscle growth. It tells you you’re targeting the right muscle, yes, but also the physical expansion of the muscle tissue and surrounding fascial structures can prepare the area for permanent growth.
Secondly, accumulation of blood in a cell actually makes it harder to uptake oxygen, forcing the cell to function anaerobically and recruit larger fast-twitch fibers that have the most potential for growth. Third, this anaerobic activity produces a ton of lactic acid, which has been shown to increase protein synthesis and production of hormones like GH.
Is It Dangerous?
Since occlusion training involves partially restricting blood flow to a muscle group – it might sound potentially very dangerous. But this is mostly your brain running away from you. While it’s good to be concerned about potential injury or longterm health issues of various training trends, unless you have a pre-existing condition or underlying issues with blood pressure there is no real risk.
Still, if you are really worried it’s always good to ask a doctor if the current state of your health would welcome something like occlusion training into your workout routine.
So in the end, don’t be surprised if you see guys at the gym wearing knee wraps hiked under their crotch or putting elastic bands above their biceps. Nothing is too ridiculous in the pursuit of gains.
For more news and updates, follow Generation Iron on Facebook, Twitter, and Instagram.
*Header image courtesy of Envato Elements.
Zottman Curls For Building Massive Arms
Forearm Strength Training
Building strength in the forearms is important and often grip strength is used as a measure and indicator of health and fitness (1). However, for many, developing the muscles of the upper arms is a priority while the forearms often get neglected. As a result, the upper arms develop well yet the forearms fail to adapt at similar rate which leads to imbalances in strength and size.
While forearm training will bring about increases in size, strength and definition there are a number of other, less obvious, benefits associated with forearm training.
Regular forearm training can have a positive impact on gym performance and daily function. Strong forearms can facilitate a greater performance for many compound exercises, such as the deadlift and bench press where having a strong grip is essential. Improving grip strength generally can have a positive impact on simple day to day activities – for example, carrying heavy grocery bags or opening stiff jars.
Regularly performing forearm based exercises can also help to reduce the risk of experiencing injury – specifically around the elbow and wrist joints. Sprains or strains are fairly common injuries that can occur instantly or develop over time (2) and often result from weaknesses around a specific joint. Therefore, strengthening the forearm will have a consequent positive impact on both the elbow and wrist joint.
How To Perform A Zottman Curl
The following 4 coaching points will demonstrate how to effectively perform the Zottman curl. Be aware that this exercise can be performed unilaterally (one arm at a time) or bilaterally (both arms simultaneously).
1) Selecting an appropriate weight and grab the dumbbells using a thumbless, supine (palms up) grip – this will immediately make gripping the dumbbell harder and force the forearm muscles to contract.
2) Before starting the movement, ensure that the elbows are tucked in tightly to the ribcage. From that position, focus on contracting the biceps and hinging at the elbows until the dumbbells rise up to roughly shoulder height.
3) At this point, focus on squeezing the biceps for 1-2 seconds. Before beginning the lowering phase, rotate the entire arm so that the dumbbells are now being held in a prone (palms down) position.
4) In a controlled fashion, begin to lower the dumbbells back down to the hips. Once the dumbbells have returned to the starting position, rotate the arms again and return to a supine grip.
Zottman Curl Benefits
A commonly used forearm resistance exercise is the reverse bicep curl which involves a pronated grip throughout. The benefits of the Zottman curl over the reverse curl is that by using a supinated grip in the first phase it is possible to lift a heavier weight and therefore put more stress through the arms.
The eccentric contraction (lowering phase) produces more force than a concentric contraction (drive phase) and therefore, look to lower the weight slowly and maintain control throughout in order to maximize forearm activation. This technique is known as eccentric or negative training and has been found to be effective for building strength (3).
As briefly mentioned in the coaching points, a thumbless grip places a greater demand on the muscles of the forearm. Removing the thumb from the equation makes gripping the weight highly challenging and, as a result, the fingers have to squeeze hard to prevent the weight from slipping from the hands.
Therefore, it is clear that the Zottman curl is excellent for placing an increased load on the biceps and for maximizing the eccentric contraction of the forearm muscles.
Zottman Curl Programming
The Zottman curl can be performed for a variety of sets and reps depending on one’s fitness goal. Those looking to build muscle size, should perform 3-4 sets of 8-10 reps as this volume is optimal for muscular hypertrophy. It can also be used as an effective high-rep finisher at the end of a workout. Completing 2-3 sets of 20-30 reps will be more than enough to bring about a great pump.
Finally, the Zottman curl can be used as effective preparation for a forthcoming workout – specifically for any exercises that require any degree of elbow flexion. If using this exercise as a warm-up, avoid heavy weight and muscular failure. Heavy loads will use up valuable energy that is required for the ensuing workout, whereas light loads will effectively warm the tissues without excessively burning up energy.
Final Word
There is no doubt that the Zottman curl is a highly effective arm building exercise which simultaneously places a load on the forearms and biceps. In terms of forearm building exercises, the Zottman curl should be regarded as one of the most effective as regularly performing this exercise will lead to a simultaneous increase in strength and size of both the forearm and upper arm.
For more news and updates, follow Generation Iron on Facebook, Twitter, and Instagram.
References:
1 -Publishing, Harvard Health. “Give grip strength a hand”.
2 -“Sprains and Strains”. medlineplus.gov.
3 – Information, National Center for Biotechnology; Pike, U. S. National Library of Medicine 8600 Rockville; MD, Bethesda; Usa, 20894 (May 30, 2018). Golfer’s elbow: Strengthening and stretching exercises. Institute for Quality and Efficiency in Health Care (IQWiG).
How To Get V-Lines To Make Those Shredded Abs Pop
Get those V-line abs for a shredded aesthetic.
Those V-line abs seems elusive, don’t they? Abs in general to be honest. You work hard, do the right exercises, eat the right stuff, but those pesky abs just don’t want to pop. You see people all the time with a shredded midsection and think, why do they have it and not me? There are reasons, some in your control and some not, but the nice part is, those in your control you can work to maximize to overcome those that aren’t.
People love V-line abs. They show off your core, outline and chisel your midsection to be something off a sculpture. It feels like the perfect aesthetic is not complete without a set of V-lines taking shape. Days where we perform abs can be daunting and not seeing results can be a tough pill to swallow. Bu the results are there and it just takes time for them to show. Knowing how best to get them and what is required can better prepare you as you embark on this V-line forming journey.
Let’s take a look at how to get those abs you want most. What you can do to better shape your desired physique and what you have to ignore as it is out of your control. With the right approach, you can better tackle anything that comes your way.
How Genetics Play A Role
Something out of your control is genetics and the role it plays in forming abs. There are people out there who just have that magic genetic component of a V-line. It’s unfair, right? Well, that’s just how it goes. There are many reasons at play when it comes to genetics, for example, the amount of fat you hold, the shape of your abs, the symmetry of them, among others. The best you can do is buckle down and put in the work.
What About Diet
They say abs happen in the kitchen. There is definitely truth to that. While exercise is crucial, so too is a healthy diet. Eating whole foods, pumping yourself with protein, and limiting carbs and sugar are a solid way to keep off unwanted fat to tone and shred. Calories in, calories out. You need to consume less calories than you burn in order to see the best gains and while this can be challenging, it needs to be done. Also, supplements are your best friend. Working with a number of supplements can take your workouts to new heights by pumping you with beneficial ingredients perfect for seeing real growth and effective change take place.
Best Exercises For That Shredded V-Line
There are some key exercises to include in your abs routine to make sure those abs pop for the better. By working with these exercises and giving yourself the best chance at muscle growth, you will start to see them pop and eventually that desired shape you want most.
Let’s take a look at some of these exercises to better prepare us for the road ahead. Some of these are cardio-based while others are more bodyweight. Even still, the option to add weight for increased time under tension is something to definitely consider as this will most definitely increase overall muscle growth and a shredded aesthetic.
Mountain Climbers
Mountain climbers are a great exercise for those V-line abs and will also work to mix in a cardio exercise into your routine. Working with balance and coordination, while also relying on your abs for stability, increasing strength and the need for better stamina and endurance.
Reverse Crunches
Reverse crunches are nice for strengthening those abs and taking strain off your neck to alleviate any unwanted pain. Targeting your core muscles, the movement is great for that V-line shape as this targets deeper into your abs for the best results (1).
Ab Wheel Rollouts
A challenging exercise, ab wheel rollouts are perfect for they work a number of muscles and really give your core a great burn. Increasing stamina, strength, and coordination, the ab wheel is a great accessory to have in your gym bag for whatever workout comes your way (2).
Russian Twists
Russian twists work your entire core and are great for hitting those obliques. A stronger core ensures better posture and a more confident look and that is exactly what you get with these. The nice part is, you can do these bodyweight, with a medicine ball, or a dumbbell for that added challenge.
V-Ups
V-ups can be hard, but definitely worth it. Improving balance and overall strength is the name of the game and this requires your core to be braced the entire time to keep good form and alleviate unwanted back pain. Building core strength and stability, this is the perfect exercise to mix into your routine.
How Can Cardio Work For V-Lines
Mixing in cardio is a great way to burn calories and ultimately burn fat. Of course, building muscle is imperative for that muscular physique, but by mixing in cardio, you allow yourself to shed fat and change your body composition. It is a fine line, however. Consistent longer distance cardio work will start to hinder gains so working with more HIIT based exercises will get your heart rate going, boost your metabolism, and give you that great sweat from an effective cardio workout (3). Plus, you build muscle too!
Wrap Up
Getting those V-line abs is hard. It takes consistent exercise, and the right exercises at that, while also sticking to a whole food diet with only the best foods. While genetics do play a role in the formation of V-line abs, it is possible to get them if you put your mind to it and really do the work. Try some of these exercises above, follow these tips, and give yourself the best chance at seeing the best success with a shredded core.
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
Harvard Medical School (2012). “Core conditioning- It’s not just about abs”. (source)
Hildenbrand, K.; et al. (2004). “Abdominal Muscle Activity While Performing Trunk-Flexion Exercises Using the Ab Roller, ABslide, FitBall, and Conventionally Performed Trunk Curls”. (source)
Roy, M.; et al. (2018). “High-Intensity Interval Training in the Real World: Outcomes from a 12-Month Intervention in Overweight Adults”. (source)
New Hafthor Bjornsson vs Eddie Hall Fight Date Revealed
Hafthor Bjornsson vs Eddie Hall is back on and coming soon.
It appears that the fight is on! Hafthor Bjornsson and Eddie Hall will finally lock horns. After all this time and a cancelled bout, Bjornsson vs Hall is a go.
This battle between two former World’s Strongest Man champions has been long overdue. Now it appears that the ball is finally rolling again. Bjornsson and Hall are ready to lock horns. The date is right around the corner.
After Eddie Hall was forced to withdraw from their scheduled boxing match this past September, Hafthor Bjornsson was forced to fight a replacement opponent. Instead of Hall, Bjornsson fought and demolished arm wrestling champion David Laid. But the domination once again sparked interest in the Hall bout.
Since then Eddie Hall has healed up and jumped right back into training. He’s continued to to push the match on social media and even teased that fight news would be forthcoming.
Just cause you don’t see it’ doesn’t mean it isn’t happening ?
Im ready ? Fight dates being released very soon. Stay tuned?
Beast vs Mountain ? ? ?
Fight Date Set
As promised it appears that the fight news Eddie Hall teased was legit. Hafthor Bjornsson took to his social media to confirm that his bout with Hall is back on. In fact Bjornsson confirmed that the battle between the two strongman rivals would take place much sooner than anticipated. The boxing match has been scheduled for next month.
March it is. Fight is on. Let’s fucking pray Eddie doesn’t back out again!!! ??
Hafthor Bjornsson didn’t hesitate to throw a little jab at his opposition in his post. It’s clear that both men have been chomping at the bit to punch each other in the face. Now that the bout has been scheduled for March, fans won’t have to wait too long to see these two World’s Strongest Man champions go to war.
Are you ready to see Hafthor Bjornsson battle Eddie Hall?
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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.
Helle Trevino Could Potentially Miss Olympia After Suffering Torn Tendon In Shoulder
Helle Trevino had successful surgery on two torn tendons in her shoulder.
Helle Trevino has become a force in bodybuilding but she might be sidelined for awhile after suffering a shoulder injury. She had successful surgery after tearing two tendons in her shoulder. Because of the injury, Trevino might be forced to miss the 2022 Olympia.
The biggest bodybuilding competition of the year will return to Las Vegas from Dec. 16-18. Trevino has not made any official decision but hinted that she could sit out the year in her caption on Instagram. This is where she went to make the announcement.
“I have some really bad news and I have some good news. Let’s take the bad news first. I have torn two tendons in my shoulder and I need surgery ASAP,” Helle Trevino said.
“I’m looking to have a pretty long recovery. It’s going to be 8 weeks in a sling and in 12 weeks I’m going to rehabilitate so I’m not sure that I can make it to this year’s competitions. I might have to sit the year out. But the good news is I’m in good mental health and I’m in good spirits. I feel positive even though it like really sucks. It is what it is. I’m also going to get through this challenge and I’m going to do my best to turn myself back up and we will see what this season brings.”
Helle Trevino will be wearing a sling for 8-12 weeks and then will have to rehab to gain strength back in the shoulder. The Olympia might be at the end of the year but this is a long process and there might not be time for the bodybuilder to get back to championship shape.
Trevino burst onto the scene in 2014. She picked up her first victory during the 2015 Wings of Strength Chicago Pro. In 2019, Trevino began making a name for herself as one of the best in the sport. She finished with gold during the Tampa Pro and Rising Phoenix Arizona Pro that year.
In September, Helle Trevino was one of the favorites to win the Ms. Olympia competition but she finished as the runner-up to Andrea Shaw. Trevino was a competitor that had high hopes for the stage this year but it might have to wait a bit longer.
Trevino has not made any official announcement on her plans but we do know that she has had successful surgery. We all wish her a quick recovery so she can get back on stage and compete for that Ms. Olympia title.
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Natural Bodybuilder Matias Scopinaro Divulges Strong View of Drug Use in Bodybuilding
Argentinian INBA PNBA athlete Matias Scopinaro doesn’t understand why bodybuilders are risking their lives for “plastic trophies.”
Drug use is rampant in the bodybuilding age today. Many bodybuilding fans and bodybuilders point to drug abuse for the string of deaths in 2021. Of course, drugs can have some consequential negative impacts on your health. Late IFBB Pro George Peterson’s autopsy reported that anabolic steroid usage contributed to his death. Argentinian INBA PNBA pro natural bodybuilder Matias Scopinaro gave us insight of his view on drug abuse in the present bodybuilding era.
Matias Scopinaro has competed in the largest natural bodybuilding competition – Natural Olympia – three times. In this past Natural Olymipa (2021), Scopinaro placed in the top 10 in the Men’s Classic Physique division. Also, he’s a gym owner, trainer, and coach in Argentina. He runs and operates Natural Coaching with his wife and fellow world champion, Paula Martinez.
https://www.instagram.com/p/CZNfwAvuGP3/?utm_source=ig_web_copy_link
Matias Scopinaro is an avid believer in never skimping on leg day. Moreover, he’ll be promoting the 1st INBA competition in Argentina!
Matias Scopinaro Comments on Drug Use in Bodybuilding
Matias Scopinaro acknowledges that the fitness industry has been exponentially growing over the years. He credits the internet and globalization, and the advancements in sports nutrition, supplements, and training methodologies.
In the 60s, Scopinaro says that people didn’t know a lot about steroids and their health consequences. Doctors would prescribe Dianabol to patients wanting to gain lean muscle mass.
Fast forward a few decades later, that’s changed. Matias Scopinaro said in a written statement, “Over the years, drugs have evolved, and the quantity that athletes and even recreational gym-goers are using is hazardous, but thankfully, we are now more aware of the health risks of using them.”
Matias Scopinaros doesn’t believe this should be the case in 2021, though, with the advancement in health we’ve had. Scopinaro admits that 2021 has been a sad year for the bodybuilding world. However, he thinks that the at least 15 deaths of the top professionals and high-ranking amateurs in bodybuilding – most of them being under age 50 – should be an eye-opener for the sport.
He doesn’t understand why athletes are risking their lives for “plastic trophies” and “money that will be used to survive in a hospital bed.” In today’s digital world, he believes that the evolotution of nutrition, science, training, along with online resources, are enough to build you a beautiful, healthy physique that will increase your longevity.
Who’s to Blame for Drug Use in Bodybuilding?
Matias Scopinaro admits that he doesn’t know why this is happening. However, one thing’s he’s sure of is that it’s getting worse every year. Scopinaro stated, “Unfortunately with these deaths, families are being destroyed, children are losing their loved ones. Again, I ask: for what cause?”
Natural Bodybuilding
Matias Scopinaro is a firm believer that natural bodybuilding is misunderstood. Scopinaro declared:
“Natural bodybuilding is not training and eating the same way as an IFBB Pro without the use of drugs; if you do that, you will be spinning the wheels forever. Instead, natural bodybuilding is a whole different approach to the sport; you are trying to enhance your natural hormones via smart training and implementing specific nutrition strategies.”
To build your physique to its peak potential naturally, Scopinaro says it requires patience. But your muscles are real and will stay with you for a very long time without being dependent on drug use to conserve it.
Retrograding back to the Golden Era of bodybuilding, Scopinaro thinks that all-time great bodybuilders – Steve Reeves, Reg Park, and greats alike – envisioned natural bodybuilding for a healthy mind and body when they started.
Matias Scopinaro praises natural bodybuilding as the closest thing we have to the fountain of youth. He asserted, “Natural bodybuilding is art, sport, and a beautiful, healthy lifestyle that everyone can put into practice.” He also says that you don’t need to be a competitive bodybuilder to reap the benefits of natural bodybuilding.
Matias Scopinaro’s Closing Statement
In closing his written statement, Scopinaro expressed:
“Me and my wife Paula Martinez, as Natural athletes and coaches, will continue to help people become aware that there is a healthy route to achieve their fitness goals. We don’t want just a great body and a healthy mind. We want to enjoy life to the fullest, and live long enough to enjoy our children, grandchildren, and hopefully our grand grandchildren! Life is too short to compromise the most important thing we have as human beings: our health. money or trophies will not buy you health. without health, we have nothing.”
Natural bodybuilding is a progressively growing sport. INBA PNBA athletes are now signing multi-media deals with Iron Man Magazine!
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