All Posts By Presser
Bikini Divas Natural Olympia Champ Kayla Rowling Signs a Multi-media Contract
Bikini Divas Natural Olympia champ Kayla Rowling becomes the next natural athlete to sign a multi-media contract with Generation Iron, INBA PNBA, and Iron Man Magazine.
One lucky Bikini Divas competitor walks around a happy camper after agreeing to some lofty terms this week. This is none other than Kayla Rowling. She’s a 2x Natural Olympia Bikini Divas champ, including this past year – 2021. She was also spotted doing a Harley- Davidson photoshoot with 2021 Natural Olympia Women’s Sport Model champ Danielle Bouldin. And she’s next up behind other fellow Natural Olympia champions William Long and Alondra Chatman to close a deal with the behemoth triad companies – Generation Iron, International Natural Bodybuilding Association (INBA)/Professional Natural Bodybuilding Association (PNBA), and Iron Man Magazine. Kayla Rowling released a statement on IG, stating:
“I am ECSTATIC to announce that I have been selected to sign a multi media contract with @ironmanmagazine, @generationiron and @inbapnbaglobal_official – the most prestigious natural bodybuilding association IN THE ENTIRE WORLD ????‼️somebody pinch me!
I love natural bodybuilding with my entire being and the opportunities it has presented to me over the past 3.5 years. Stay true to the sport and it will stay true to you! I look forward to 2022 and how I can positively impact the future of natural bodybuilding to inspire others to be the best version of themselves and raise the vibration of the planet!”
Kayla Rowling is a big believer in the power natural bodybuilding has on your masculine and feminine energies.
On Instagram (IG), INBA/PNBA released the commentary below:
“You heard it straight from 2x PNBA Natural Olympia Bikini Diva Champion @kayrowling
It’s going to be an epic adventure! Congratulations Kayla”
You can see Kayla Rowling’s complete statement and IG clip below:
https://www.instagram.com/reel/CYXgi2MPbie/?utm_source=ig_web_copy_link
INBA PNBA
As Kayla Rolwing said, the INBA PNBA is “the most prestigious natural bodybuilding association in the entire world.” This federation holds global competitions with more than 15 countries participating in this past year’s Natural Olympia. Each athlete earns a chance to win generous prizes.
Now, INBA PNBA athletes aren’t just yearning for an opportunity to win at Natural Olympia but also a chance to sign a contract.
Muli-media Contract Details
The INBA PNBA stated that the contract will be:
“An opportunity for a natural bodybuilding athlete to acquire renown and recognition in the sport of Natural Bodybuilding, exploiting Association’s promotional campaign via the Iron Man Magazine, news and events, and the Generation Iron platform.”
Agreeing to a contract with these trio companies – Generation Iron, INBA PNBA, Iron Man Magazine – comes with a plethora of benefits, including:
Promotion
Brand building – digital media write-ups, social media posts, photoshoots
Special guest appearances, posing, and seminar sessions
Iron Man Magazine nutrition ads and endorsements
Signing a deal with these prestigious companies is no handout, though. Each competitor will have to earn recognition. In addition, the sponsored athlete will have to prove that they want professional growth and can pass thorough drug tests – each INBA PNBA competitor is tested via WADA – who uses the best drug testing equipment available.
Generation Iron would like to congratulate Kayla Rowling for signing with us! We’re looking forward to working more with you!
Follow us on Instagram, Facebook, and Twitter for more coverage on natural bodybuilding athletes!
Turkey Vs. Chicken: Which Is The Better Protein Source?
Both are staples in a bodybuilder’s diet, but is one better than the other?
You may be someone who wants to partake in the turkey vs. chicken debate. Or maybe you are someone who doesn’t care and wants to eat whatever source of protein you can. That is great and you should. But when it comes to maximizing your goals, and overall gains, knowing which sources of protein can work best for you will give you the best chance at seeing huge gains. The benefit to both turkey and chicken is that they are lean meats. If we were talking about chicken vs. beef, maybe our conversation would be different.
What matters most in your diet is that you work to balance out your macronutrients, but more importantly, the amount of protein you consume. Having the right amount of protein is integral in seeing gains and without it, you just won’t. So, with so many options for protein sources, why are we debating two staples in a bodybuilder’s diet? Honestly, knowing which source of protein is going to give you the most protein should be an answer enough.
Let’s jump into the turkey vs. chicken debate to see which is the better source of protein. Both are staples in a bodybuilders diet but knowing which one may give you more gains is important as you seek the best for your overall growth and development. By the end, you may just be thinking of certain recipes to try as you soon as you sign off your computer.
Importance Of Protein
We hear it all the time but protein is so important to our gains. It is the building block of all muscle so why neglect that and ruin any chance of seeing huge growth. Without protein, our muscles don’t grow, and without muscle growth, you will never see gains. But protein has other benefits than just muscle growth which are important to consider since these aid in our overall health and wellness.
Finding protein sources does not have to be difficult and we all know of the traditional ones like chicken, turkey, fish, lean meats, eggs, among others, but thankfully supplements companies have begun to make protein supplements like whey, pea, brown rice, soy, hemp, and many more.
The benefits of protein for your health and performance include:
Increased muscle growth: Build strength and size by pumping your muscles with protein so they have the foundation to grow (1).
Better recovery: Work to repair those damaged muscles so they can grow back bigger and faster.
Improve weight loss goals: Protein can increase satiety for less snacking and unwanted cravings which can hurt your gains overall (2).
Loaded with nutrients: Protein is loaded with certain nutrients that are great for giving you vitamins and minerals to aid in your overall training and health.
Turkey Vs. Chicken: Which Is The Better Protein?
Now we get to our question of the day; is turkey or chicken better for your gains? We’ll start by saying both are great sources of protein but for your specific needs, it may be important to know a few differences. To start, turkey may be lower in calories on average than chicken, so for those of you really looking to lose weight and put an emphasis on fat loss, turkey may be a solid option for you.
A lot of this comes from the amount of fat in both, with turkey being on the lower end. What is nice is that if you go the store, ground turkey will have options for you in terms of lean content. For example, it says something like 93% lean meaning there is 7% fat content. Or for those really looking for truly lean meat, the 99% lean only leaves room for 1% fat.
For protein content, both are fairly comparable. Depending on the cut of meat, you will find that chicken and turkey are relatively equal in protein content. Which is a great sign for those of us looking to diversify our diet and not eat the same thing over and over again. Knowing that both turkey and chicken will work wonders for our gains should be comforting and without too much stress, you can see great muscle growth with two awesome protein options.
White Vs. Dark Meat
To touch on the idea of white meat and dark meat, what you will find is that white meat is lower in protein myoglobin, whereas dark meat is higher. Myoglobin transports and stores oxygen in the muscles (3). Found mostly in the breasts and wings, white meat is always a great option. Dark meat is found in active muscles, so more the legs and thighs, but regardless, are also great sources of protein. People have their preference as to white or dark meat, but just know both are great options.
Protein Supplements For Added Gains
While eating a whole food meal and getting all of those nutrients from whole food is recommended and better for you, it is important to note that supplements can work for your benefit in a number of ways so you see those gains you want most. When it comes to pumping yourself with protein, either for muscle building, recovery, or satiety, there are some key supplements to look for. Protein powders are key for they will offer a great protein source for post-workout gains. Another supplement to consider is casein protein, for this is a slow-digesting protein perfect for overnight repair and recovery so those gains don’t stop while you sleep.
Wrap Up
When it comes down to the debate of turkey vs. chicken, it would be a disservice to declare a clear winner. Both are great sources of protein and can work wonders for your gains. With the right approach to diet, ample amounts of protein, and plenty of diversity in your diet, you are well on your way to see those gains you want most. And you won’t be disappointed by the results.
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
Pasiakos, S.; et al. (2015). “The effects of protein supplements on muscle mass, strength, and aerobic and anaerobic power in healthy adults: a systematic review”. (source)
Leidy, H.; et al. (2015). “The role of protein in weight loss and maintenance”. (source)
Schweihofer, J.; et al. (2014). “The color of meat depends on myoglobin: Part 1”. (source)
Chris Bumstead Down 28 Pounds This Offseason, Returns To Training After COVID-19
Chris Bumstead returns to training to build another championship physique.
The Classic Physique division continues to gain popularity year after year. It is now near the top of the sport and Chris Bumstead if a huge reason. Bumstead earned his Pro Card back in 2016 and immediately became an elite competitor. The reigning three-time Classic Physique Olympia champ recently got back in the gym after a battle with COVID-19 caused him to lose a significant amount of weight.
Bumstead took to his YouTube channel to explain his lifestyle since winning his third consecutive Olympia title. He revealed that he felt it was a good period to take some time off and let his body recover. During that time, Bumstead contracted COVID and had to take even more time away from the gym. At this time, Bumstead revealed he is about 28 pounds lighter than he was at this point last year.
“I had decided to take a bunch of time off. Give my body a rest. Go natty C Bum. Give my internals a rest, my muscles a rest. I was barely training. You guys saw my last few videos. My training intensity was pretty shit. I don’t know why I filmed them. I was training a few times a week, losing weight drastically. I was focusing on my health.”
Since becoming an IFBB professional, Chris Bumstead has had great determination, both in the gym and in his diet plan. This is a process that can become grueling, especially when perfection is expected.
This is where Bumstead admitted he could use a break.
“When I compete now, I put extreme pressure on myself. I become obsessive with my goal with training, diet, rest, nutrition, recovery. Just what can be best for the Olympia because I have to be the best because I have to win. Balancing that enjoyment that I still love bodybuilding and that pressure of me having to be three-time, four-time Mr. Olympia is a juggle that I have to work on.”
Chris Bumstead contracted COVID-19 around Christmas. After recovering, he came down with another unknown illness that kept him out of action for a bit longer. Bumstead has since returned to training and is still in great shape. He revealed that he has lost weight but his body fat percentage is around the same. This means that h will focus on building back the necessary muscle.
In his recent video, Bumstead showcased his fourth day back in the gym. It was a massive back workout which he completed five exercises. These were lat pulldowns, smith machine bent-over rows, T-bar rows, close-grip lat pulldowns, and cable standing lat push downs.
There is no doubt that Chris Bumstead will get back to championship shape and compete for another Olympia title when the time comes. It is important for all athletes to take a step back and regain that passion when it might be difficult. For Bumstead, this time off could help him come back better than ever.
For more news and updates, follow Generation Iron on Facebook, Twitter, and Instagram.
Zac Perna’s Guide To Picture Perfect Abs
Checkout how Zac Perna has built incredible abs.
Zac Perna is an Australian fitness influencer, coach, and trainer born on 7 May 1995. Known for his engaging content, Perna is fast becoming one of the most popular personalities in the fitness industry.
Zac Perna first started working out at the age of 15. Growing up, he suffered from a negative body image and low self-esteem. Not long after joining a gym Zac fell head-over-heels in love with the fitness lifestyle and the positivity it breeds.
The positive influence of working out on his mental and physical well-being inspired Zac to work towards helping people achieve the same result.
“My goal is to personally change as many people’s lives for the better through an honest, genuine connection; educating in fitness and health. My vision is to become the leading fitness influencer in Australia to demonstrate the impact humility and a passion for change can have on spreading positivity and reaching your goals.” – Zac Perna on being asked about his coaching aim.
Zac Perna Stats
Name: Zac Perna
Height: 5’7″
Weight: 156 lbs
D.o.B: 7 May 1995
Zac Perna Diet
Contrary to what most people think, abs are made in the kitchen. The crunches and leg raises you do in the gym only help carve your abdomen.
If you want chiseled abs, you will need to do more than a few crunches. Everybody has abs. It is just that most of us love them so much that we keep them protected under a layer of fat – at least this is what I tell myself every time I look at my flab.
But how do you build abs in the kitchen, you ask?
Crafting Greek gods’ like abs requires you to stay away from junk food as they contain unhealthy amounts of fats, carbs, and sugar and increase your risk of weight gain.
On the other hand, ab building foods help boost metabolism, enhance fat burning, and keep you feeling full between meals.
Related: Generation Iron Management Signs Rising Fitness Star Zac Perna
Zac Perna Nutrition Tips For Building Abs
According to the Australian fitness star, he suffered in the initial days of his transformation because he had no clue about what to eat. To help his fans from falling into the same trap, Zac recommends:
1. Not Overcomplicate Your Diet
Zac Perna feels that most people obsess way too much about macro splits and other minute diet details. He recommends keeping it simple and focusing on eating healthy, especially if you are just getting started.
You should include a variety of fruits, vegetables, animal products in your diet and minimize processed food consumption. Cut out sugar, soft drinks, and processed food from your diet regimen and include nutrition-dense foods.
Next Read: 10 Best Food For Gaining Size and Strength
2. Educate Yourself
Even after arriving at the ‘perfect’ diet plan, you should never give up researching how to improve it. Zac advocates reading about dieting, different foods, macros, and calories, and how you can manipulate them to suit your goals.
Perna also recommends downloading a calorie tracking app and logging your everyday meals. By counting your calories, you will get a good idea of what you are eating and what you need to do to improve your physique.
3. Meal Prep
Zac Perna suggests learning how to cook delicious and healthy food. According to him, meal prep is an easy way to stay compliant and consistent.
Perna has tried all the meal prep methods and believes that cooking every three days works the best for staying consistent with your nutrition program as you do not need to freeze any meals, and the food stays fresh and delicious.
Zac Perna Diet Plan
Zac routinely switches between bulking and cutting phases. He increases his calorie intake during the off-season and cuts them back when prepping for a show.
Related: Zac Perna Breaks Down The TRUTH About Burning Fat
Zac Perna Bulking Diet
While some people like to dine at McDonald’s every day during their bulking cycle, Zac prefers eating clean when trying to put on muscle mass. Here is what he eats:
Meal #1: Tuna and rice (515 calories, 28g protein, 66g carbs, 14g fat)
Meal #2: 2 pieces of fruit during his workout (400 calories, 100g carbs)
Meal #3: Rice flakes and crumpets (932 calories, 45g protein, 160g carbs, 7g fat)
Meal #4: Beef sumo and white rice (820 calories, 61g protein, 80g carbs, 29g fat)
Meal #5: Salmon and egg rice (722 calories, 40g protein, 80g carbs, 23g fat)
Meal #6: Chicken and sweet potato (500 calories, 46g protein, 70g carbs, 3g fat)
Meal #7: Protein shake (130 calories, 25g protein, 1g carbs, 1g fat)
Next Read: Different Diets You Should Try to Build Muscle and Lose Fat
Zac Perna Shredding Diet
Unlike most athletes, Zac does not eat boring while leaning down for a show. He eats ice cream every day while shredding. Yes, you read that right. Here is Perna’s shredding diet regimen:
Meal #1: Japanese style omelet (207 calories, 17g protein, 4g carb, 13g fat)
Meal #2: Post-workout protein bowl (410 calories, 32g protein, 56g carbs, 4g fat)
Meal #3: Chicken tenders and potatoes (433 calories, 48g protein, 44g carbs, 8g fat)
Meal #4: Chicken thighs and mixed vegetables (412 calories, 38g protein, 0g carbs, 28g fat)
Meal #5: Protein ice cream (31g protein, 16g carbs, 10g fat)
Zac Perna Workout Principles
Being equipped with the correct training principles from the get-go can make all the difference in your transformation. Zac’s most important training tips include:
1. Finding the Right Training Time
Zac Perna prefers training early in the morning as, this way, he can start his day with what he loves the most. On top of that, his morning workout routine powers him to get through the rest of his day.
As per Perna, waking up early every day trains your body to perform in a state with distractions and teaches your mind to suck it up and do what has to be done.
2. Finding the Right Training Program
Zac believes that many people make the mistake of imitating someone else’s training routine. He recommends trying a variety of training routines and coming up with a personalized program based on what works the best for you.
3. Focus on Your Form
Perna is a huge advocate of starting small and focusing on your form in your initial days. If you train with poor form for three years and develop bad habits, you will end up doing the same thing for another three years, but probably with twice the amount of weight, increasing your chances of injury.
On top of that, unlearning the bad habits can take a lot of time and set you back on your transformation journey by a big margin. Zac Perna recommends focusing on the eccentric and concentric parts of every lift as it can help improve your mind-muscle connection and leave you with a muscle-ripping pump.
Related: 6 Ways To Improve Your Mind-Muscle Connection
4. The Ideal Rep Range
According to Zac Perna, if you are looking to build muscle mass, you should be performing anywhere between 8-12 reps of every exercise. If you want to build strength, do six reps or less.
On the other hand, if you want to work on your endurance, target 20-25 reps. Zac is a proponent of lifting heavy and believes in using a weight that helps him reach muscle failure between 8-12 reps.
5. Do Not Overlook the Importance of Rest
The YouTube sensation believes that the importance of rest is often overlooked, and most beginners are attracted to the ‘hardcore’ training philosophy and end up adopting the “rest when I’m dead” approach.
Remember: You break muscle when you are in the gym, and growth occurs outside when you are resting.
If you do not give your body enough time to rest and recuperate from your workouts, you will fail to improve and grow. Rest is especially important in cases of small muscle groups like abs, arms, and calves. If you train them every day, you will end up overtraining them.
Check Out: This Awesome Zac Perna Home Workout Routine is Simple Yet Effective
Zac Perna Ab Workout
Zac follows a circuit training routine for his abdomen. It helps him annihilate his abs in a short period. His ab workouts do not last more than 15-20 minutes.
The fitness athlete focuses on contracting his abs with every rep and hits them from every angle possible to ensure overall development. Perna also advocates not going too heavy while training abs or hitting them too often as, like every other muscle group, they too are a muscle, and you might end up with a bloated-looking gut.
Zac Perna Ab Training Routine
Circuit Training: 4 circuits of 4 exercises
In the circuit, you will not be taking a break between the exercises but are allowed a one-minute rest after completing one circle. You will complete four circuits in total.
Must Read: Top Signs Of Overtraining And How To Avoid It & Tackle Fatigue
1. Hanging Leg Raise: 15-20 reps
Steps:
Grab a pull-up bar with a shoulder-width overhand grip.
Your body should be in a straight line at the starting position. Keep your toes pointed throughout the exercise.
Lift your legs in front of you while keeping your upper body stable and maintaining a slight bend in your knees.
Raise your legs until your legs are slightly above parallel to the floor.
Exhale sharply at the top of the movement and contract your abs.
Slowly return to the starting position.
Repeat for recommended reps.
Make sure you are not using momentum by swinging back and forth to lift your legs.
Zac’s Tip: On the way up, lift your hips along with your legs. Limiting the movement to your legs will result in greater hip flexor recruitment.
2. Rope Crunch: 15-20 reps
Steps:
Set the pulley machine at the highest setting, add a rope attachment and position yourself beneath it, on your knees and facing the machine.
Reach up and grab the rope attachment with a neutral grip (palms facing each other).
Pull the rope down until your hands are next to your ears.
Crunch down, lowering your elbows to your knees.
Exhale and contract your abs at the bottom of the movement.
Return to the starting position with a slow and controlled movement.
Repeat for recommended reps.
Zac’s Tip: The rope crunch is one of Zac’s favorite ab exercises. He uses a moderate weight on the exercise. Using more weight than you can handle takes away the tension from your abs and puts it on your back.
3. Cable Oblique Side Crunch: 15-20 reps (each side)
Steps:
Set the pulley machine at its highest setting and add a D-handle attachment.
Position yourself beneath the D-handle, on your knees with your left side towards the pulley machine.
Reach up with your right arm and grab the handle with an overhand grip.
Place your left hand on the obliques on your right side.
While breathing out, perform a crunch on your right side and contract your obliques at the bottom of the movement.
Instead of bending to your right, perform a diagonal crunch so that your obliques get the most work.
Return to the starting position.
Repeat for recommended reps before switching sides.
Zac’s Tip: In the side crunch, your goal should be oblique annihilation. Use a lightweight and focus on following the perfect form.
4. Vacuum: 1 Minute
Steps:
Bend at your waist and support your upper body with your hands on a table or dumbbell rack around hip height.
Take in a deep breath through your nose and then blow it out through your mouth sharply until you feel there is no more air left in your lungs.
With your lungs devoid of air, pull your abdominal column in by inhaling sharply through your nose.
While performing the final step, try to touch your navel to your spine.
Note: At first, it will be hard to hold a vacuum for even 10 seconds. Practice it repeatedly throughout the day until you hit the 1-minute mark.
Zac’s Tip: Everyone focuses on ab moves that hit the visible rectus abdominis, the six-pack muscle. But they skip the transverse abdominis, or TVA, which is the deepest layer of abdominal muscles. Performing the vacuum pose trains the TVA which, in turn, helps stabilize your core.
Next Read: Pump With Perna: Massive Chest Workout With Zac Perna
Wrapping Up
Zac Perna takes a mindful approach to his training, diet, and recovery programs. His training and diet routine focuses on getting the best bang for his buck.
Building a picture-perfect midsection requires discipline, patience, and persistence. Now that you have all the tools, we look forward to seeing your transformation. God speed!
Who is your favorite fitness YouTuber? Let us know in the comments below. Also, be sure to follow Generation Iron on Facebook and Twitter.
Hard Truth With Johnnie O. Jackson | EP 1: What Is The Best Age To Start Lifting Weight?
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Pro bodybuilder and powerlifter Johnnie O. Jackson shares the hard truth on the right age to start lifting weights.
Welcome to the Hard Truth With Johnnie O. Jackson – our new podcast and digital series staring one of the strongest pro bodybuilders in the world – Johnnie O. Jackson. Known for his incredible physique, strength, and hardcore training sessions with Branch Warren, Johnnie is gearing up with a mic and camera to share his most valuable lessons from a career in bodybuilding and strength training. For our premiere episode, Johnnie O. Jackson goes in depth on the right time in life to start training. How young is too young? Is there too old an age to keep lifting? And the surprising benefits of weightlifting at a young age.
There’s no denying that lifting weights contains a basic level of danger to it. Even with the correct form, a spotter, and safety equipment – you are still lifting heavy weights around your body. Due to this – some parents have been nervous regarding how young a kid should start lifting. This nervousness can occasionally turn into hysteria whenever a young child goes viral for lifting weights under 10 years old and showcasing a shredded physique.
There is a well circulated myth that lifting too young can stunt your growth but no study has ever been able to effectively proof that. In fact, instilling weightlifting habits into a child can be beneficial. It can lead to better long term health and also teach kids at a very malleable age better health habits that will stick with them in the long run. Many adults hate to exercise – perhaps this is because it wasn’t instilled in them at a young age.
That’s why Johnnie O. Jackson is dedicating today’s episode to breaking down weightlifting and age. He uses his own experience along with the knowledge he’s built in his bodybuilding and powerlifting career to help inform a new generation. Let’s jump into it.
What is the best age to start lifting weights?
The exact age you start lifting weights will depend on genuine interest of the individual. But if a child is interested in fitness, bodybuilding, or sports – Johnnie O. Jackson believes that 10 years old is a great place to start with simple gym weightlifting. This is the perfect age due to two major factors.
First, the child will start to develop good health and focus habits on his own. By learning the process of lifting weights at such a young age, it helps prepare them for a dedicated routine in teen years and adult hood. This is a time when the brain is absorbing everything – and the more good habits the more likely they are to stick. It’s the same way that learning a second language is easier when you are younger.
The second factor is that this provides parents a perfect opportunity to teach proper lifting techniques. A 10 year old kid should not be training alone. Instead, this can be a family group activity and teachable sessions. If the parent or family member helps teach proper form and safety measures – these habits will also stick long term. Johnnie O. Jackson has seen far too many adult bodybuilders who have terrible form and deem it unimportant. Johnnie believes that instilling these proper habits early through teaching will go a long way for young boys and girls who have an interest in sports or weighlifting.
Can you be too old to lift weights?
Johnnie O. Jackson also spends a brief portion of the episode talking about the other end of the lifespan. Are you ever too old to start lifting? The answer is no. Johnnie has worked with many 50 and 60 year old individuals who pick up weightlifting later in life. The results are spectacular. You might not be able to become a Mr. Oylmpia champion bodybuilder – but you will feel healthier and younger. Both cardio and weightlifting are key to feeling more energized, younger, and healthier.
Of course, you must also know your limits. This goes for both very young and very old lifters. Injuries can always occur and it’s important to start slow and learn what your body can and cannot take.
Nutrition Alongside Weightlifting
Johnnie O. Jackson also takes some time to share advice on proper nutrition as you build strength and muscle. As we stated earlier, training at a young age can help develop good habits that subconsciously stick in the long run. So it would also be important to learn proper diet and nutrition during this time of exploration into strength and muscle building.
Hard work in the gym accomplishes nothing without the right fuel in your system. This affects everything from energy, to strength, to conditioning. A young individual’s goals may change a lot over the course of aging – but teaching the fundamentals of a proper diet will do wonders.
Wrap Up
We can break down all of Johnnie O. Jackson’s advice here in a more in-depth article – but why not just learn it from the man himself? Learn about weightlifting young, old, and everything in between in the premiere episode of Hardcore Truth With Johnnie O. Jackson above. And make sure to rate, like, and subscribe to the series either on YouTube or your preferred podcasting platform. We’ll be back with new episodes every Thursday. See you in the gym.
Kiersten Scurlock Completes Huge 584-Pound Squat During Training Session
Kiersten Scurlock continues to shine and is primed for a big year.
Kiersten Scurlock is one of the up-and-coming talents in the powerlifting game. She has been hard at work in the gym and is not shy about showing some recent accomplishments. On Tuesday, Scurlock took to Instagram to share a huge 584-pound squat in training.
For Scurlock, this is in preparation for the Hybrid Showdown 4. This will take place on January 16. It is clear that Scurlock is in training, with the competition being less than two weeks away, and she hit a new personal record in squats. Her previous record came during the 2021 WRPF Showdown in September. Scurlock squatted 578 pounds, which is over five pounds less than this lift.
“584lbs! ?
Man I am so fucking happy with how this prep went and incredibly lucky to have the best people in my corner!
Coach @mjgreeno
@livelargefitness Scurko10
@gorilla_piss_ammonia
#powerlifting #squat #bench #deadlift #strongman #livelarge #lvlg”
During the WRPF Showdown, Kiersten Scurlock set three personal marks. Along with her squat, Scurlock added a 347-pound bench press and 567-pound deadlift. This was a total of 1,492 pounds, which exceeded her best by 104 pounds.
When looking at the path take by Scurlock, it has improved significantly overtime. This is a chance for her to continue to grow in competition and there will be no time wasted. Scurlock has the raw strength but also uses some help when needed. This is a time for the powerlifter to show progress and that is what she has been doing.
Scurlock has been putting up impressive numbers in training recently. This includes 347-pound bench press and 556-pound raw deadlift. It will be a busy start to the new year for Scurlock as she prepares for competition. Following the Hybrid Showdown 4, she will compete at The Ghost Clash on February 12-13.
Kiersten Scurlock will be one of many big names at the Hybrid Showdown 4. She will have a chance to post some new personal bests in lifts and total weight. This will continue her rise in powerlifting early in the year.
For more news and updates, follow Generation Iron on Facebook, Twitter, and Instagram.
William Bonac Looks Extra Beefy 9 Weeks Out From The Arnold Classic
William Bonac looks extra beefy weeks out from the 2022 Arnold Classic.
William Bonac is looking extra massive ahead of the 2022 Arnold Classic. Nine weeks out from the show Bonac has showcased an extra bulked up form putting the Men’s Open Bodybuilding division on notice.
Ahead of the first major competition of the year every bodybuilder is pushing themselves to the limit. The Arnold Classic is one of the most prestigious titles to win in bodybuilding. Now with nine weeks to the big show the top competitors are ramping up their off season prep. One of those competitors is the talented William Bonac, the 2020 Arnold Classic champion and one of the favorites to win the show.
After missing the opportunity to compete at the 2021 Arnold Classic due to travel issues, William Bonac is ready to jump back into action and reclaim his title. Missing the show also meant missing the 2021 Olympia. But while that may have seemed like a negative at the time, it’s clear that Bonac has been using his time away wisely.
Ahead of the 2022 Arnold Classic William Bonac has made some major gains. With nine weeks until the show Bonac still has plenty of time to improve upon his already impressive physique. This time around it appears that Bonac is looking to get extra bulked up for the big show.
Extra Massive
Recently William Bonac posted a physique update to his Instagram and it’s clear that he’s pushing his body to the next level.
HAPPY NEW YEAR…
New day, new year, new approach,
new opportunities.
Let’s take it!!?
We got 9weeks to go for the @arnoldsports 2022. As Arnoldssports is growing this year the fans will get to see us for two days battling each other.
Friday is the prejudging and Saturday will be the finals plus the expo will be back this year as well. You don’t want to miss this out, so don’t!?
From how massive he’s looking William Bonac is making it clear: he’s ready to take no prisoners.
What do you think of William Bonac and his off season physique ahead of the 2022 Arnold Classic?
For more news and updates, follow Generation Iron on Facebook, Twitter, and Instagram.
News and Editorial Writer at Generation Iron, Jonathan Salmon is a writer, martial arts instructor, and geek culture enthusiast. Check out his YouTube, Instagram, Twitter, Facebook, and Sound Cloud for in-depth MMA analysis.
How The Mr. Olympia 2022 Qualification System Works For Athletes
Either by winning other shows or earning points, those bodybuilders we love can walk the Mr. Olympia stage.
Mr. Olympia is the premiere event for bodybuilders and fans alike. A storied history, full of legends, massive physiques, and like any good long-standing tradition, plenty of drama. We watch our favorite giants stalk the stage every year, admiring and in awe of their incredible physiques. But how often do you wonder just how an athlete qualifies for Mr. Olympia. It’s quite similar to other sports in fact. You either win big games or events, or earn points depending on how you finish.
Bodybuilders don’t just have a one and done job. This is a year long process that takes time, dedication, blood, sweat, and maybe a few tears, because to compete on the Olympia stage is something special, something legendary, something life changing.
The Olympia Qualification System (OSQ) rules are released each year by the IFBB Pro League. These rules serve as guidelines for how many athletes, bodybuilding and physique, can qualify or a earn a spot to compete at the Olympia contest. The IFBB Pro League website released the qualification process and rules and judging by past years, this year seems to be fairly straight forward.
Let’s jump into the qualification system and see just how this all works. While there may be a lot here, it is fairly simple once you know who qualifies without points. The points system, which we will explore, is based on other pro shows so once that becomes clear, the road to Olympia widens and we are on our way to yet another great competition.
Photo via @mrolympiallc Instagram
Who Qualifies For Olympia?
We’ll breakdown who qualifies for Olympia 2022 to get a better understanding of the fastest way in. By fastest, we mean non-points so by winning, you give yourself a great shot at qualifying. Here is a brief synopsis of who qualifies for Mr. Olympia 2022:
Top 5 from the 2021 Mr. Olympia
The top 5 men from the Open division from the previous year qualify for 2022.
Top 3 from all other 2021 Olympia divisions
There are 10 other divisions at Olympia and the top 3 competitors from each of those qualify for the next year.
Winner of each pro show from September 13, 2021 to November 20, 2022
Any winner of a pro show between the above dates qualifies for the division in which they won in.
Top 3 in point standings
Now we get into points. The top three points holders in each division will round out the field and qualify for Olympia 2022.
Other Ways Of Entry
There are two other ways of entry to make note of:
Any Olympia winner gets a lifetime qualification for the event they won in. For those wanting to compete in a new division, they must qualify.
Receiving a special invitation from the Olympia team will allow you to compete.
Photo via @mrolympiallc Instagram
Olympia Qualification: Automatic Entries, Points & More
Automatic Entries
As said before, the top 5 in the Men’s Open division automatically earn their spots for the next year’s Olympia contest. Also, the top 3 finishers from the other 10 divisions earn their spots for Olympia 2022. Let’s refresh on the top five from Mr. Olympia 2021 who automatically earned their entry for 2022:
Mamdouh “Big Ramy” Elssbiay
Brandon Curry
Hadi Choopan
Hunter Labrada
Nick Walker
The other divisions where the top three finishers automatically qualify from are as follows: 212, Classic Physique, Men’s Physique, Wheelchair, Ms. Olympia, Women’s Physique, Fitness, Figure, Bikini, and Wellness.
Pro Shows & Points System
The winners of each pro show during the timeline of September 13, 2021 to November 20, 2022 will qualify and earn their spot as well. It is important to note that if an athlete wins more than one pro show, there isn’t a consolation qualification for the next best competitor.
Through a points system, athletes can work to garner enough points to be one of the top three in their respective division. We will get into the specifics below, but essentially the events are broken up into tiers, each tier ranked from most important to least, with a certain amount of points given to specific tiers. Perform and finish well and you will gain more points.
Photo via @mrolympiallc Instagram
Let’s jump into the points system to have a better understanding of the Olympia Qualification System process.
Olympia
In regards to the previous year’s Olympia contest, for all other divisions except for Men’s Open, fourth place finishers receive 12 points and fifth place finishers receive 11 points. This is because the top three finishers automatically qualify.
Tier 1 Contests
Arnold Classic (USA) and Rising Phoenix (does not include Arizona Pro)
2nd– 10 points
3rd– 9 points
4th– 8 points
5th– 7 points
Tier 2 Contests
Arnold Classic Australia, Arnold Classic Brazil, Arnold Classic UK, Pittsburgh Pro, New York Pro, Tampa Pro, Toronto Pro, Japan Pro, Europa Pro Championships
2nd– 8 points
3rd– 7 points
4th– 6 points
5th– 5 points
Tier 3 Contests
Chicago Pro, Portugal Pro, Romania Muscle Fest Pro, Legion Sports Fest Pro, Puerto Rico Pro, EVLS Prague Pro
2nd– 6 points
3rd– 5 points
4th– 4 points
5th– 3 points
Tier 4 Contests
All other contests. For the Ben Weider Natural competitions, all first place winners in Men’s Bodybuilding divisions are awarded 5 points.
2nd– 4 points
3rd– 3 points
4th– 2 points
5th– 1 point
Generation Iron Olympia Interviews
We’ve had the privilege to talk to some of the best in the world as they train and prepare for Olympia competitions. Plus, getting post competition reactions is always something entertaining and engaging as well!
Check out our interview with Derek Lunsford as he reflects on his Olympia win and battle with fellow competitor, Shaun Clarida, in the Men’s 212 division.
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Also, walking the Olympia stage takes diligence and hard training. Check out Shaun Clarida’s workout routine as he prepared for the Men’s 212 division below.
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Wrap Up
The Olympia Qualification System seems like it would be stressful, but when broken down, it makes a lot of sense. Those who win or place well in the previous year’s Olympia contest get in and those who miss the mark compete for points throughout the year. Regardless, the 2022 Olympia contest is bound to be an exciting one as our favorite giants prepare to walk the stage once again in hopes of being crowned Mr. Olympia.
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 Mr. Olympia and Big Ramy Instagram
Best Female Fitness Athletes You Need To Follow on Instagram
Follow These Female Fitness Athletes on Instagram
Beautiful women are one of the biggest reasons for Instagram’s loyal user base. Many people check Instagram every once in a while just to see if their favorite chick has posted a new picture.
Female fitness athletes are much more than pretty faces. Fit chicks give out training, nutrition and lifestyle tips which can help women and men alike. These girls have also built a brand out of their Instagram accounts.
Paige Hathaway
Paige Hathaway is one of the prettiest girls on this list and arguably in the entire fitness industry. Hathaway is dedicated to helping people improves their physiques and runs a monthly transformation challenge to motivate them.
Ana Cheri
Ana Cheri is a Playboy Playmate turned fit chick. Cheri owns a gym with her husband and a swimwear brand. If you love women with an hourglass physique, following Ana on Instagram will be the best thing you’ll do today.
Michelle Lewin
Michelle Lewin has been on the fitness scene for a long time and is one of the most recognized personalities. Lewin doesn’t limit her workouts to the gym, and you can see her working out in the wild.
Alice Matos
Alice Matos is much more than a pretty face and a shredded physique. This Brazillian beauty has an entrepreneurial side and has turned her clothing brand into a global fashion label.
Courtney King
Courtney King is a 2X Ms. Bikini Olympia and knows her training well. King is complete wife material with some serious cooking skills. Courtney shares much more than belfies and will make you fall in love with her adorable self.
Ashley Horner
Ashley Horner is badass and her workouts are a proof of it. Horner is also the only mommy on this list. Ashley is a transformation expert and is a must follow for anyone looking to shake things up.
Nikki Blackketter
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A CHRISTMAS MIRACLE, I’m finally allowed to spill the beans on Nikki B Season 2 X @gymshark !!! We had SO much fun making this collection, it has a lot of elements from my first round, plus some more fun/lifestyle elements as well, which I’ll reveal very, very soon. ??? HOPE YALL ARE AS EXCITED AS I AM, bc we launching with a HUGE pop-up shop in Los Angeles, (third street promenade), January 6th & 7th!!! My heart is literally pounding typing this because I am filled with so much excitement and anticipation and I’ve been waiting SO LONG to tell you guys, haha. Please COME SEE ME there and grab some of the new swaggggg!!! LOVE YOU GAHHHHHHHHH #okayimdone #capslockneedstoberemovedfromme #swipeforthesneakpeeks #andthereswaymore #gonnabebest2018kickoffever #HYPENESSISTOOREAL #pineapplelife #NikkiBSeason2 *oh it’ll be available online sometime after pop-up, date not set yet
A post shared by Nikki Blackketter (@nikkiblackketter) on Dec 5, 2017 at 10:37am PST
Nikki Blackketter is a YouTuber with devoted followers. Blackketter is a Gymshark sponsored athlete and has 1.7 million followers on Instagram. Nikki is very honest with her followers and doesn’t hide anything.
Jen Selter
Jen Selter shook up the world with her belfies. Selter arguably has one of the best butts ? on Instagram and you’re missing out if you’re not already following her. Jen has made several television appearances promoting fitness.
Brooke Ence
Ence is the most shredded fitness athlete on this list. Brooke’s physique can put many serious lifters to shame. Ence is a CrossFitter and makes appearances as an Amazon warrior in the hit Wonder Women franchise.
Anllela Sagra
Anllela is a Colombian beauty with washboard abs. Sagra’s captivating face and physique can keep you hooked on her Instagram feed. Anllela frequently shares videos, pictures, and tips from her workouts.
Who is your favorite female fitness athlete? Let us know in the comments below. Also, be sure to follow Generation Iron on Facebook, Instagram and Twitter.
*Images courtesy of Instagram
How To Maximize Growth By Training Twice A Day
Training twice a day can be grueling, but there are ways to ensure you are maximizing your growth.
There could be any number of reasons you train twice a day. For many sports, training twice a day is nothing unusual, for a lighter session may be matched with a more intense one. Often times, for endurance sports, there’s a lift thrown in the mix as well. But some people may find they are more productive if they work out twice a day and it has become a staple in their routine. Whatever your reason may be, training twice a day can take it’s toll and its important to know the proper steps to take in order to maximize growth as effectively as possible.
For those who love the gym and find two a days enjoyable, that’s great and keep going. But for those bodybuilders who are in competition prep, the reason you would train twice a day is for added frequency. The more time you train effectively, the more you get out of your training and into your performance. With all this being said, it relies on you taking the best care of yourself when it comes to nutrition and recovery, so don’t be impulsive about this. It requires a well-thought out plan of attack to succeed.
Let’s take a look at what training twice a day means for us and exactly what it entails. The benefits and drawbacks are good to know, as well as helpful tips and tricks that get us to where we want to be so we maximize our growth as effectively as possible.
What Are The Benefits Of Training Twice A Day?
When it comes to training twice a day, the benefit, as said before, is frequency. The more time you are in the gym, the more you get out of your training, leading to those gains we desire most. This will work to increase training volume and keep you moving as you look to accelerate not only muscle growth, but also performance gains and results (1). This offers you a way to really optimize not only your time, but personal output so you don’t succumb to overtraining but still ride the fine line that all elite athletes do.
How About The Drawbacks
Some potential drawbacks to training twice a day can result from a lack of care for your body in terms of supplementation, nutrition, and recovery. You can run the risk of overtraining which occurs when we don’t allow ourselves enough recovery time between sessions.
As a result of that heavy load we put on by the continued stress and strain of these big lifts, it can be challenging to gauge just how far to push ourselves. Some signs of overtraining are high heart rate, fatigue, decreased appetite, and a real exertion to get through even a simple workout. If we don’t take care of ourselves when it comes to training and overtraining, we also run the risk of injury which would keep us out longer than we want (2).
Tips For Those Training Twice A Day
For those who enjoy training twice a day, or feel it is a necessity, here are some helpful tips to get you on your way to avoid overtraining and really tackle those grueling workouts as effectively as possible.
Strategic Plan
Going into these training days, it is vital to have a strategic plan. You won’t be able to max bench press in the morning and then max deadlift and squat in the afternoon. This is where that careful planning comes into play and you must be diligent with how you structure your day. Something like a heavy chest day in the morning and a lighter shoulder day in the afternoon would work well. If you want to go heavy on both, try and work totally different muscle groups to not cause fatigue through overlap.
Get Enough Fuel
Fuel is more than important on any day, let alone a day where you work out twice. Making sure you get adequate amounts of protein, carbs, and fats into your body will ensure a solid macronutrient balance, as well as offering you the chance at absorbing those essentials micronutrients as well (3). Take the time in between workouts to really fuel up and get the right nutrients into your body.
Check out our list of the Best Protein Supplements for amazing protein products!
Proper Hydration
We all know hydration is key and easy to neglect. Make sure you drink enough water, but also any drink that may contain electrolytes and all the good stuff you want and need most. Staying hydrated not only keeps you feeling great overall since it will work as a fatigue buster, but proper hydration can lead to a solid fluid balance, increased muscle fuel, maintained caloric control, and will give you clarity and focus for productivity (4). Don’t sell yourself short and under hydrate, especially when training twice a day.
Stretch
Stretching is one of the more common things we don’t put enough effort in, or just skip completely. Stretching and finding a good routine will benefit in all three phases of your workout: before, during, and after. Before it is great to do some dynamic stretching to really get those muscles primed and ready to go.
After, when the muscles are filled with lactic acid and blood, stretching can work to eliminate toxins for decreased soreness and increase the potential for muscle fiber growth. Arguably, the best time to stretch is during your workout. Stretching in between sets expands the fascia and pulls the connective tissues and muscle apart which works to separate the muscles and provide for definition.
Wrap Up
For those who train twice a day, there are important steps to take so you don’t fall victim to overtraining and excessive fatigue. As an elite athlete, you know your body and it will tell you what it needs. Continue to thrive and grind away in the gym and strategically work to maximize muscle growth during these long training days so your performance is unstoppable.
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
Hansen, Anne K.; Fischer, Christian P.; Plomgaard, Peter; Andersen, Jesper L.; et al. (2005). “Skeletal muscle adaptation: training twice every second day vs. training once daily”. (source)
Kellmann, M. (2010). “Preventing overtraining in athletes in high-intensity sports and stress/recovery monitoring”. (source)
Lambert, Charles P.; Frank, Laura L.; Evans, William J. (2004). “Macronutrient considerations for the sport of bodybuilding”. (source)
Shirreffs, S. M. (2009). “Hydration in sport and exercise: water, sports drinks and other drinks”. (source)