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Advanced Bodyweight Strength Training: The Pistol Squat
Pistol Squat Overview and Coaching Guide
One of the most effective unilateral exercises that can be performed for strengthening the legs, mobilising joints and improving movement mechanics is the pistol squats.
The pistol squat effectively targets the quadriceps, glutes, abdominals, obliques and ankle stabilizers.
This article will review the pistol squats, provide a step by step coaching guide and investigate a number of the associated benefits.
It will conclude by providing a selection of pistol squat variations to help you master the technique and facilitate maximal gains.
Pistol Squat Coaching Points
This first section will detail how to successfully set up and execute a full pistol squats.
1) Start by assuming a one legged stance keeping the foot directly under the hip and the toes pointed straight or slightly turned out.
Contrary to belief, pistol squats are not bad for your knees, providing this stance is assumed. It will ensure that knee stays over the toes as you squat which will prevent shearing forces from acting on the knee.
2) Keeping the opposing leg straight, drive the chest up and squeeze the core muscles tightly before flexing at the knee.
Look to counterbalance by extending the arms out in front of the body. This will facilitate control and balance throughout the movement.
3) Keeping the weight equally distributed through the foot, gradually drop into a full squat. While you lower, ensure that you lean forward slightly with the trunk (as you would in a back squat).
A common issue experienced as the body drops is that the heel gradually lifts off the floor.
This occurs for typically one of two reasons. Either the ankles are not mobile enough or the hips are not being pushed back far enough.
Lifting of the ankle during a pistol squat is not recommended as it can apply excessive force to connective tissues and consequently cause injury.
4) Avoid bouncing up and out of the squat and instead keep the movement controlled. Aggressively bouncing up is not recommended unless you are highly conditioned.
Those who aggressively rebound out of the squat may develop ankle and knee issues. Bouncing tends to cause a reduction in coordination, muscle recruitment and stability thus enhancing injury risk.
5) After controlling the descent, powerfully engage the muscles of the legs to drive the body back up to the starting position. Once again, ensure that the core remains tight throughout.
6) Assume a stable and fully supported upright position on the working leg. Repeat this process for the desired number of reps.
Ensure that you are truly stable before completing the next rep. Rushing through reps may compromise joint positions and movement efficiency.
Benefits of the Pistol Squat
As stated earlier, there are a vast number of benefits related to performing the pistol squats regularly.
1) Unilateral Strengthening
Unilateral simply refers to using a single limb as opposed to bilateral which is the use of both limbs.
Daily movements, exercise and injury can all contribute toward imbalances. The benefit of performing unilateral movements is that these imbalances can level out (1).
Reducing imbalances can have a positive impact on strength capabilities, movement and injury risk.
In addition, the pistol squats can help to improve performance with other squatting exercises, such as the back or front squat.
2) Improved Proprioception
The pistol squat is superb for developing the body’s understanding and control over movement – also known as proprioception.
More specifically the exercise can enhance coordination and balance which can directly impact performance and injury risk (2).
3) Joint Health
Performing pistol squats in a controlled fashion can reinforce efficient movement patterns and range of motion thus improving overall joint health.
Avoid the temptation to perform fast-paced and erratic pistol squats which will more than likely lead to an overuse injury.
4) Muscle Activation
It has been documented that unilateral squats can activate muscles to a greater degree than bilateral squats (3).
Increasing muscle recruitment and activation can accelerate the rate of strength and movement improvements.
5) Athletic Performance
Many sports require a large degree of single leg strength and stability. Therefore, the pistol squats can be highly advantageous for sportspeople and athletes.
The exercise is a foundational bodyweight movement that should form part of most athlete’s training.
Additionally, using a number of the following pistol squat variations can have a substantial positive impact on athletic performance.
Pistol Squat Variations
There is no doubt that the pistol squat is an advanced exercise which takes time to learn.
For those who are struggling to complete the pistol squat, firstly look to improve your mobility – specifically around the ankles (4).
From there, look to use a selection of the following pistol squat variations before advancing onto a full pistol squat.
1) Deep Bodyweight Squat
The bilateral bodyweight squat is one of the most influential movements for improving leg strength, joint mobility and proprioception.
When performing this exercise, look to drop as deeply as possible while maintaining solid form.
2) Rocking Pistol
Sit on a box with one foot flat on the floor. Lean back and then rock forward using momentum to assist you as you drive up to standing.
3) Box Pistol
This is a progression of the rocking pistol. This time, avoid using momentum and fully focus on contracting leg muscles to lift the body from the box.
4) Elevated Pistol
Stand on a box or a step and let the other leg hang out to the side before dropping into the pistol. This method can effectively enhance balance, range of motion and eccentric strength.5) Assisted Pistol
Holding onto bands or straps during a pistol squats can improve balance and simplify the movement. Add in an isometric hold at the bottom of the squat to increase difficulty.
6) Rolling Pistol
For this dynamic regression, start by lying on your back. Rock the body backwards and then roll forward aggressively, plant the foot and immediately drive up into the squat.
Final Word
The pistol squat is an advanced bodyweight exercise which demands a great degree of mobility, strength, balance and coordination.
If you are new to the pistol squats, be prepared to spend time on learning and mastering the technique. Using a number of aforementioned variations can help to accelerate technique improvements.
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References:
1-Gonzalo-Skok, Oliver; Tous-Fajardo, Julio; Suarez-Arrones, Luis; Arjol-Serrano, José Luis; Casajús, José Antonio; Mendez-Villanueva, Alberto (2017-1). “Single-Leg Power Output and Between-Limbs Imbalances in Team-Sport Players: Unilateral Versus Bilateral Combined Resistance Training”. International Journal of Sports Physiology and Performance. 12 (1): 106–114. doi:10.1123/ijspp.2015-0743. ISSN 1555-0273. PMID 27140680.
2-Riva, Dario; Bianchi, Roberto; Rocca, Flavio; Mamo, Carlo (2016-2). “Proprioceptive Training and Injury Prevention in a Professional Men’s Basketball Team: A Six-Year Prospective Study”. Journal of Strength and Conditioning Research. 30 (2): 461–475. doi:10.1519/JSC.0000000000001097. ISSN 1064-8011. PMC 4750505. PMID 26203850.
3-McCurdy, Kevin; O’Kelley, Erin; Kutz, Matt; Langford, George; Ernest, James; Torres, Marcos (2010-2). “Comparison of lower extremity EMG between the 2-leg squat and modified single-leg squat in female athletes”. Journal of Sport Rehabilitation. 19 (1): 57–70. ISSN 1056-6716. PMID 20231745.
4-Kim, Si-Hyun; Kwon, Oh-Yun; Park, Kyue-Nam; Jeon, In-Cheol; Weon, Jong-Hyuck (April 7, 2015). “Lower Extremity Strength and the Range of Motion in Relation to Squat Depth”. Journal of Human Kinetics. 45: 59–69. doi:10.1515/hukin-2015-0007. ISSN 1640-5544. PMC 4415844. PMID 25964810.
2021 Battle Of Texas Results
Jennifer Ronzitti wins Bikini at the 2021 Battle Of Texas!
This weekend, Saturday December 4th 2021, held the Battle Of Texas Supershow bodybuilding competition at the Irving Convention Center. The pro show solely featured an epic battle in the Bikini division. The results have finally been announced – and pro competitor Jennifer Ronzitti won first place a the 2021 Battle Of Texas.
The 2021 pro bodybuilding season “officially” ended on October 8th with the Mr. Olympia 2021, with all following pro shows providing qualification and points towards the following Olympia in 2022. The Battle of Texas falls under this category during what is usually a sleepy month for the sport of bodybuilding. 17 Bikini competitors fought for top placings in Texas – but only one winner was able to stand tall in the end.
While Jennifer Ronzitti earned first place – other highlights include Alessia Facchin landing in second place and Mahsa Akbarimehr following in third place. Landing in the top three spots at a pro competition is not only important for possible points towards Olympia qualification – it also provides a highlight for athletes within the bodybuilding community.
Could these relative unknown competitors one day become household names vying for ultimate champion status at an event like the New York Pro, Arnold Classic, or even Olympia? Perhaps we will see this coming year in 2022.
The official results and score cards have been released. Check out the entire results breakdown of the 2021 Battle Of Texas Supershow below.
2021 Battle Of Texas Breakdown
Bikini
First Place – Jennifer Ronzitti
Second Place – Alessia Facchin
Third Place – Mahsa Akbarimehr
Fourth Place – Marisa Woo
Fifth Place – Lawna Dunbar
Sixth Place – Rachel Linares
Seventh Place – Mary Ann Parks
Eighth Place – Aimee Leann Velasquez
Ninth Place – Lucia Malavaze
Tenth Place – Samantha Houle
Official 2021 Battle Of Texas Scorecard
Generation Iron wishes to congratulate all the great athletes who earned a win at the 2021 Battle Of Texas. Make sure to check out our full IFBB Pro results page from this year and previous years right here to catch up on any action you may have missed!
For more news and updates, follow Generation Iron on Facebook, Twitter, and Instagram.
Greg has covered the four major sports for six years and has been featured on sites such as Sports Illustrated, Fox Sports, SB Nation, NJ.com, and FanSided. Now, he is transitioning into the world of bodybuilding and strength sports.
Read This To Get A Shredded Midriff In A Week
Easy Steps For Getting A Sculpted Midriff
Men and women through the centuries have desired a chiseled midsection. It’s no coincidence that thousand-year-old sculptures of Greek gods, emperors, and fierce warriors were made to have washboard abs.
If your motivation wears out a week into training abs, don’t worry, you’re not alone. Achieving a shredded midriff isn’t as hard as some people make it out to be. You can achieve your goal in a week if you do the right things.
Fix Your Diet
First and foremost, abs are made in the kitchen. There is no one diet fits all approach. A lot of trial and error goes into designing the right diet program. Building abs usually involves getting rid of a few extra kilos which can require you to be in a calorie deficit state.
In a calorie deficit diet, you’re burning more calories than you’re consuming. Since you’re on an ab building crash course, if you don’t know how to build your diet program, it’s better to take the help of a professional. It can save you a lot of time and effort.
Switch-Up Your Core Training Approach
Most people follow a vanilla training program where they perform a couple of ab exercises at the end of their workouts. No wonder you can’t see any results following this approach. If you usually train your core at the end of your workouts, you should begin your training sessions with an ab workout.
Your core training needs to have variety. Utilize free weights, cables, and resistance bands in your core workouts apart from the usual bodyweight exercises. Train your core the same way you train all the other muscle groups.
Ramp Up The Cardio
If you have a layer of fat you want to get rid of, there is arguably nothing more effective than cardio. We recommend doing two cardio sessions a day to kill the excess body fat. You’ll be doing a LISS and HIIT session each.
The LISS or low-intensity steady-state cardio should be done first thing in the morning in a fasted state for 30 minutes. The HIIT or high-intensity interval training should be done for 10-minutes post resistance training.
Train Your Abs Every Day
Most people are scared to train their abs every day. They have been told training abs every day can lead to overtraining. Abs are a small muscle group and can recover relatively quickly after a workout.
You shouldn’t worry about overtraining because every person doesn’t have the capability of training their abs with the intensity required to achieve the state of overtraining. A rule of thumb should be to train your abs every day if they’re not sore.
No Cheating!
Since you’re on a deadline, you can’t afford to throw off your progress by feasting on junk food. You’ll have to say no to eating out, cheat meals or going out for a couple of drinks. You’ll have to stick to your diet plan.
Not cheating isn’t limited to your diet, you’ll have to follow your training and cardio programs religiously. Cutting out the junk food for a few weeks is an incredibly effective way of controlling your waistline.
How often do you train your abs? Let us know in the comments below. Also, be sure to follow Generation Iron on Facebook and Twitter.
*Header image courtesy of Envato Elements.
How To Pick Up Girls In The Gym
How Not To Pick Up Girls In The Gym
Let’s face it, many of us get a gym membership so we can get in shape and impress some girls. Some of us take it even further by starting the search for our soul mate in the gym. Don’t deny it, you know who you are.
While some people have a game when it comes to picking up girls, the majority sucks at it. The risky part about hitting at girls at your gym is, you have to see them every day. So, if things go wrong you won’t be walking around with the same confidence you do now. Before you go embarrass yourself in front of pretty girls, this is a list of what you should and shouldn’t do.
Show-Off
You might be a pro bodybuilder with a ripped chest and shredded abs, but women don’t really care. You don’t want to be labeled a show-off. It’s a direct ticket to women’s blocklist and since you’re reading this article, you don’t want to end up there.
On the other hand, you should mind your own business. If you’re good at working out, work out as if no one is watching. There is something about guys who don’t give a shit which attracts girls.
Draw Attention By Doing Stupid Things
Every gym has a guy who starts grunting out loud when there are chicks around him. We get it, you have muscles and everything, but why do you want to sound like you’re going into labor?
If you think dropping heavy weights to the floor is badass, you’re mistaken. It’s considered to be douchebaggery rather than badassery. Doing nothing has a better chance of getting you noticed as compared to doing these things.
How To Pick Up Girls In The Gym
Offer Help
Helping can never go out of fashion. If your gym crush needs a spot, find a way to get there first and offer help. Make sure you’re not too buggy. Don’t give her tips on every exercise she is performing.
Don’t just limit your help to her. Your dream girl will appreciate you more if she sees you helping other people as well. Most gyms are full of broscientists and jerks, being there for everyone will definitely make you stand out.
Start A Conversation
You can never be short on opportunities to talk to your lady love when you’re in the gym. You can talk to her at the water coolers or during one of her rest breaks between sets. If you’re afraid that she will walk away, you can strike up a conversation when she is using the cardio equipment.There is nowhere she can go if she is on the treadmill.
When you walk up to her, you need to be on your A-game. Look straight into her eyes and don’t be scared or shy. Also, strike up a meaningful conversation. “How much do ya bench?” will not be a good ice-breaker in this case.
Ask To Go Out For A Quick Snack
When you become acquaintances, and if you’re not in the ‘no-talk’ list already, you stand a chance to take her out. Take it slow, you shouldn’t ask her out for a dinner date straight away. Since you’re in the gym, you can ask her out to a smoothie bar right after your workout.
Who isn’t hungry after a workout? This is the best time to get to know each other and figure out if you’re a good fit. The door to future dinner dates is wide open after this. This is all you need to know to pick up girls in the gym.
Have you ever picked up chicks in the gym? Let us know in the comments below. Also, be sure to follow Generation Iron on Facebook and Twitter.
*Header image courtesy of Envato Elements.
Colin Congo Comments on How He Represents More Than Himself on Stage
Colin Congo may be on stage by himself, but he represents an army.
Colin Congo is one of the most notable faces in natural bodybuilding. He competes in Men’s Physique and was Mr. Natural Olympia in 2018. He’s also featured in our Generation Iron: Natty 4 Life film. Although winning trophies and prizes is something Congo indeed loves, he expresses that the memories and relationships he creates he holds dearly. While on stage, Congo knows he’s alone, but he brings a support system with him in his heart.
In an Instagram (IG) post on October 11, 2021, Congo said:
“When I’m on stage I’m by myself but I’m representing a whole lot of people who may not understand the sport but still support me and pray for my success because they know how passionate I am about it. I appreciate you all.”
In another post-Congo, said,
“Getting on stage at my very best is the goal of every contest, but the support I get from my girlfriend, friends, family, and even on social media is what really makes it worth it!”
Below, you can see more of what he said in the IG post and him flexing his 4th place medal in the Men’s Physique at Natural Olympia 2021.
https://www.instagram.com/p/CWWwfpUPDaY/?utm_source=ig_web_copy_link
Colin Congo has to be one of the most passionate and hardworking bodybuilders out there. He loves the sport for what it is, but he’s not shy to express his worrisome about recent bodybuilding deaths and how drug use shouldn’t be counted out as a probable cause.
Alleged Drug Use in Bodybuilding
The dividing line in natural bodybuilding leagues such as the International Natural Bodybuilding Association/Professional Natural Bodybuilding Association (INBA/PNBA) versus other bodybuilding leagues like the International Federation of BodyBuilding and Fitness (IFBB) is that the INBA/PNBA drug tests competitors from the World Anti-Doping Agency (WADA) – the summit of professional drug testing.
However, Colin Congo admits that no drug test is 100% accurate. In a GI Exclusive interview with Colin Congo, he stated, “I know there are dudes out there that are 100% natural that just have absolutely gifted physiques. And they are going to look enhanced and they are going to just look like that. I’m not the gatekeeper for who’s natural and who’s not. I know I get up there and put my best physique on the stage. And I’m counting on the organization to hold those guys to the same standard that I’m holding myself to.”
Here’s a clip below on Congo explaining how drug tests can be beaten:
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Many natural bodybuilders in the INBA/PNBA league have been busted for drug abuse and ended up on the Hall of Shame. Of course, with WADA in place and the Hall of Shame, the chances of drug use in the INBA/PNBA league are drastically reduced.
Collin Congo wears his heart on his sleeves in bodybuilding. And he’s a leader in the sport who spreads nothing but love. He’s also an active FBI agent and avid aviator.
Generation Iron would like to wish Colin Congo success in the upcoming 2022 INBA/PNBA year. On social media, Congo stated, “We’re really bringing the heat in 2022.”
Follow us on Instagram, Facebook, and Twitter for all things natural bodybuilding!
Hulk Hogan References Big Weight Loss In Recent Photo
Hulk Hogan has dropped some weight due to health issues but still has massive arms.
When thinking of the history of the WWE, there are three names that come to mind — The Rock, Stone Cold, and of course, Hulk Hogan.
Terry Bollea, who became known as the great Hulk Hogan, was without a doubt the most popular wrestler of his generation. Hogan would parade around the ring using his skills on the microphone and incredible physique to dominate opponents and stay at the top. Hogan’s strength was unmatched and this was put on display during Wrestlemania III when he body slammed Andre The Giant.
Now, the 68-year-old Hogan has lost a significant amount of weight after putting together a strenuous training program. Despite the weight loss, Hogan still has some impressive arms.
“Back to my 9th grade weight 275lbs brother HH”
It is not surprising that a professional wrestler would run into some injuries. During his career, Hulk Hogan undergone upwards of 25 surgeries over the last decade. This is a number that was revealed by fellow wrestler Ric Flair, who knows Hogan well during their time as colleagues.
Flair made recent comments on his podcast, Ric Flair Wooooo Nation Uncensored. He spoke on some health issues that have been surrounding Hogan.
“He’s having some really bad health issues, but he keeps up with me. We support each other, good and bad. When I was in the hospital, he flew up that day like everybody else that came up to see me…Hulk was gracious, Jimmy Hart was great. I don’t remember seeing them because I was in a coma but they made the effort to go. Those are the kind of things that mean a lot,” flair said.
While this picture was posted after Flair’s comments, Hulk Hogan has not commented on the alleged issues. It is unknown if he plans to or if he will just let it be. One thing we do know is that Hogan is still a massive human being and at this point, it seems like that is never going to change.
Hogan has one of the most famous physiques in professional wrestling history. He was not shy about showing off his 24-inch pythons either as it became one of his tactics to get the crowd pumped up. This is not an easy physique to duplicate but Chris Hemsworth is doing his best. Hemsworth is preparing to portray Hogan in an unnamed biopic.
If Hulk Hogan is dealing with health issues then we all wish him well. If this recent photo is any indication, the legendary wrestler looks strong and in shape. The training regiment might be intense but it seems to be working.
For more news and updates, follow Generation Iron on Facebook, Twitter, and Instagram.
CLA & Carnitine: Do They Work Well Together For Weight Loss?
Can these two supplements take your weight loss goals to the next level?
Weight loss is something many of us strive for and knowing which supplements work best, like CLA and carnitine, can benefit us greatly. Whether that be to lose a few pounds, or really sculpt a well-defined physique, losing weight is part of most of our lives. But it can be challenging. Really challenging. We love to eat good food but to get that sculpted physique requires us to not eat those sweet, sugary, fun-tasting foods. And so we find ourselves trying diets and certain products to accelerate weight loss but nothing seems to work.
The right supplements, however, may hold the answer for us. Working with premium and high-quality supplements is a great way to tackle all of our weight loss needs. While fat burners and other strong supplements exist, sometimes they don’t fit into your lifestyle. CLA and carnitine are two supplements with weight loss properties that may or may not work well together for your weight loss goals. So, while we all want to lose, knowing the right approach can actually help get us there.
Let’s take a look at these two supplements and see if and how they might work together to help you out. CLA and carnitine are recognized supplements by many, but we will explore if they may be right for you. Adding these to your shelf might just be the key to unlocking your weight loss potential.
What Is CLA?
Conjugated linoleic acid (CLA) is the most common omega-6 fatty acid and is used to promote weight loss, increase fat burning, and support appetite suppression. It is most commonly found in vegetable oil, as well as meat and dairy and a common misconception surrounds CLA. Since it is a trans fat, it tends to get thrown into the trans fat group. However, it differs from these other trans fats and is a natural aid to use for all things weight loss (1).
Benefits Of It
When looking at what CLA can really do, let’s start with the fact that it is natural. CLA supplements are made with natural ingredients and do not contain harmful artificial additives, at least those premium products that are worth taking. It is also pure and bioavailable, meaning your body reacts in a positive way to CLA and it will be absorbed quickly in your body.
In terms of weight loss, this will work to suppress your appetite and increase energy expenditure while also using stored fat for energy. By working to shed fat, it also helps keep on that lean muscle for a more defined physique (2,3).
What About Carnitine?
Carnitine is an amino acid that is used to mainly support energy levels by moving fatty acids into the mitochondria to then be burned and used as fuel to power your workouts and daily activities. L-carnitine plays an active role in the metabolism and production of energy and is found in many high-protein foods. For its ability to work towards energy levels and move fatty acids around, carnitine has become a supplement used for weight loss purposes (4).
Benefits Of It
Carnitine has an abundance of supposed benefits that will work to elevate your athletic performance and weight loss goals. When combined with a proper training routine and diet regimen, this has been shown to help you lose weight and maximize your fat loss results. By working to move fatty acids around, it also promotes fat breakdown and energy expenditure making your weight loss more efficient.
What carnitine does that is rather interesting is it may also increase endurance, again through this idea around energy production (5). The more energy you have, the more you will be able to tackle any of those challenges that come your way. Plus, it may also help prevent muscle damage so you don’t deal with soreness and can bounce back faster.
Do These Work Well Together For Weight Loss?
Together, these two supplements seem to be a great duo. Not only do you get two supplements working for those weight loss results, but you get the added benefits of lean muscle retention, better endurance, and less muscle damage. When it comes to losing weight, the hardest thing to do is keep on that hard-earned muscle. So, working with those supplements that won’t ruin your gains and will keep on that muscle mass is imperative.
So, it seems to be the case that these will work well together, but it is also important to remember that this isn’t a magic pill. Working with a proper training routine and diet regimen is vital or else none of this will work. But the nice part is knowing that these will work to aid in your body composition changes by keeping on lean muscle while burning fat, leaving you with nothing but the best results (6,7).
Other Great Weight Loss Supplements
When looking to lose weight, definitely checking out CLA supplements can be a smart choice, as well as in tandem with carnitine. But other supplements do exist that can help with weight loss also. Fat burners are great ways to shed unwanted fat, kickstart your metabolism, and give you energy and can greatly benefit your weight loss goals. Also, protein powders can help with weight loss in the sense they will pump you with vital protein to keep you full to limit snacking. And of course you get the benefits of growth and recovery.
Wrap Up
Weight loss can be hard, but with supplements like CLA and carnitine working on our behalf, this will only make our lives a bit easier. While these two supplements have great properties to aid in weight loss, what is more important is the fact they can also help with muscle retention and increasing overall athletic performance, really benefiting your gains. Check out these two supplements and see what they can do, for as natural products, you keep your health in mind as well.
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
Lehnen, Tatiana E.; da Silva, Marcondes R.; Camacho, Augusto; Marcadenti, Aline; et al. (2015). “A review on effects of conjugated linoleic fatty acid (CLA) upon body composition and energetic metabolism”. (source)
Gaullier, Jean-Michel; Halse, Johan; Hooye, Kjetil; Kristiansen, Knut; et al. (2004). “Conjugated linoleic acid supplementation for 1 y reduces body fat mass in healthy overweight humans”. (source)
Thom, E.; Wadstein, J.; Gudmundsen, O. (2001). “Conjugated linoleic acid reduces body fat in healthy exercising humans”. (source)
Pooyandjoo, M.; et al. (2016). “The effect of (L-)carnitine on weight loss in adults: a systematic review and meta-analysis of randomized controlled trials”. (source)
Sawicka, A.; et al. (2020). “The bright and the dark sides of L-carnitine supplementation: a systematic review”. (source)
Sahlin, K. (2011). “Boosting fat burning with carnitine: an old friend comes out from the shadow”. (source)
Lehnen, T.; et al. (2015). “A review on effects of conjugated linoleic fatty acid (CLA) upon body composition and energetic metabolism”. (source)
Bodybuilder Reza Rezamand Wins First Show After Ladybird Bite Caused Sepsis
Reza Rezamand returned to the stage in victorious fashion.
Reza Rezamand has completed one of the most incredible and unique returns that you will ever see.
In November of 2016, Rezamand was taken to the hospital after being bit by a ladybird. The bite triggered a reaction that caused his foot to swell and turn black. The bite became infected and Rezamand contracted sepsis. He was given a 30% chance of survival after the infection caused a chain reaction all over is body.
Reza Rezamand made his return during the Natural Bodybuilding Federation competitions held in London over the weekend and put on a show. He competed in four events wining one gold, two silver, and one bronze medal. Rezamand was able to get down to his desired weight of 84kg and 4% body fat so he felt comfortable competing.
“Big Thanks to @2brospro_events for this Amazing show and seeing so many great athletes and great atmosphere ??❤1st, 2nd, 2nd, 3rd, sorry tried but next time even stronger and better? ??@npcworldwideofficial ❤,’ rezamand wrote on instagram.
“These preps were an amazingly spiritual experience. Bodybuilding is a subjective and difficult sport .
I would never recommend anyone do a bodybuilding prep that isn’t doing it for the challenge of self development. But if that is the mindset, not only will you become the best version of yourself, but you will learn so much about your mind, and spirit along the way that it will improve your self awareness for life. The iron temple… ■INVEST IN YOU■”
Reza Rezamand gained an interested in fitness at an extremely young age. He began Muay Thai kickboxing classes at the age of 12 and this caused his passion to grow to exponential heights. He grew up as a huge fan of Arnold Schwarzenegger and this led him down the path of bodybuilding. Rezamand began competing in natural bodybuilding but had to put it on hold in 2016.
Rezamand began feeling discomfort in his hand and neck after being bitten. This is when he drove himself to a hospital, where they admitted him for the night and was given antibiotics. The medicine did not work and his foot began to swell. This is when he was moved to another hospital and this is where they determined that the bite had caused sepsis.
The doctors did not give him a great chance but Rezamand was able to defeat the infection and return to the stage. The 37-year-old bodybuilder will not be able to compete moving forward and train at his usual level.
For more news and updates, follow Generation Iron on Facebook, Twitter, and Instagram.
Talking Huge With Craig Golias | EP 21: Is The Iranian Hulk Photoshopped?
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Craig Golias thinks Iranian Hulk is photoshopped and shares his thoughts on photoshopping in bodybuilding.
Welcome to another episode of Talking Huge – a weekly digital series in which Craig Golias talks in-depth with Vlad Yudin on the latest trending topics in bodybuilding. Raw, honest, and uncut – Craig Golias shares his opinions on all things bodybuilding. In this episode, Craig Golias reacts to the death… and then not death of legendary bodybuilder Victor Richards and also discusses where the line is drawn regarding substances in natural bodybuilding.
Craig Golias is a man who is extremely large – being HUGE is part of his entire persona. It’s very obvious to anyone who met him that he’s truly large in real life. But there are many people who think that Golias’ photos are edited or photoshopped to look more impressive. Craig claims that he never photoshops his images – but admits to using extreme angling to create the illusion that he’s bigger than he really is. In either case, there’s no denying that Craig is an extremely massive person physically.
But photoshopping in bodybuilding is a very real thing. In fact, it’s very real beyond bodybuilding as well. Whether it’s filters on Instagram or airbrushing models in magazines and commercials – the human body is constantly being altered to look “perfect.” For the bodybuilding industry, this is almost always seen by fans as a betrayal. Bodybuilding is about perfecting the body into something larger than life. To fake that is essentially a cheat.
That’s why in this week’s episode of Talking Huge we discuss about a variety of different topics that all tie into one theme – photoshopping. The discussion springboards first from a discussion about the Martyn Ford vs Iranian Hulk boxing match and snowballs into various stories involving photoshop scandals and the very concept behind photoshopping in bodybuilding. Let’s jump into it.
Is The Iranian Hulk Photoshopped?
The Martyn Ford vs Iranian Hulk boxing match was a sudden an unexpectedly popular announcement. Set to take place in April 2022, seeing one of the tallest bodybuilders face off against one of the largest bodybuilders is a sort of freak show fans are excited to see. But Craig Golias thinks that Iranian Hulk uses photoshop to appear more shocking than he actually is. Specifically, Craig believes that the Iranian Hulk’s waist is being tapered in with photo editing.
There’s of course no proof – but Craig Golias being a 300+ pound man himself finds it unlikely that the Iranian Hulk could have such a tight waist. He also points out that beyond certain photos – he’s often seen with a baggy hoodie on.
Can Photoshopping Be Acceptable In Bodybuilding?
This leads into the bigger conversation about photoshopping. Vlad Yudin and Craig Golias debate about whether or not photoshopping can be acceptable in certain situations for bodybuilders. Craig admits that angling in photos is basically a form of photoshop. It’s using illusion to look more impressive. Photo editing is just the next step of that.
That being said – Craig Golias thinks that to photoshop heavily is misleading and goes against the very goal of bodybuilding. A bodybuilder wants to look larger than life and make people see the impossible. To use photo editing to fake that is to defeat the goal of bodybuilding in and of itself.
But Craig Golias also looks back at the Devin Physique Shredz scandal and wonders of the photoshopping criticism was over-exaggerated. Craig points out that Devin is clearly shredded and muscular in real life. But he used photoshop to alter the smaller details to look more perfect. This doesn’t mean he doesn’t have an impressive physique. It just means that he tightened up the small lagging details – like many people do outside of the industry these days with filters.
That being said – it should be noted that Devin Physique was using his photos to sell training programs. So altering his image in an effort to promise those kinds of results are certainly misleading. Which was a part of the scandal at the time.
Wrap Up
You can check out the full conversation in the latest episode of Talking Huge above. There were far more topics than could be covered in this article – including Craig deciding his favorite physique between Ronnie Coleman and Jay Cutler. Make sure to check out Talking Huge every week on Friday – only on the Generation Iron Fitness Network!
Build Monstrous Calves With This Insane Dorian Yates Workout
The Dorian Yates Workout For Monster Calves.
Calves are one of the most stubborn muscle groups. After years of unsuccessfully training their calves, many lifters come to the conclusion that you are either born with great calves or you are not. There isn’t much you can do about them in the gym.
Before you blame your ancestors for your pencil calves, you should know that there is more than just genetics holding you back from developing your lower legs. If you want to transform your calves into full-grown bulls, you should seek advice from someone who walks the talk, and no one else fits the bill better than the 6X Mr. Olympia, Dorian Yates.
It would be safe to say that Dorian Yates changed the face of bodybuilding forever. He overshadowed his competition (the likes of bodybuilding legends such as Flex Wheeler, Kevin Levrone, and Shawn Ray) with his monstrous size and razor-sharp conditioning.
If you haven’t already, Watch: Dorian Yates: The Original Mass Monster
Dorian Yates Stats
Weight: 255 – 265lbs (115.7 – 120.2kg)
Height: 5’10” (177.5cm)
Arms: 20″
Chest: 56″
Waist: 38″
Calves: 20″
D.o.B: 19 April 1962
Birthplace: Walmley, The Royal Town of Sutton Coldfield, United Kingdom
Alias: The Shadow, The British Bulldog, The Beast of Britain
Next Read: Build a Massive Back Like The Legend Dorian Yates
The Dorian Yates Legacy
According to Dorian, he gets calf training tips requests by the dozens every day. In this article, we will be revealing the secrets to the colossal calves that helped Yates win six Sandows.
Why should you listen to Dorian Yates, you ask?
Dorian has won 15 out of the 17 contests over his Pro league career. Also, the two losses were second-place finishes in:
His pro debut
His Mr. Olympia debut in ’91
And if you just skimmed through Yate’s stats, let us remind you – the guy has 20-inch calves. Most lifters do not have arms that big.
The Shadow’s giant calves helped him outdo his competition. Yates could use them in almost any pose to exert an advantage over his challengers. If you were to make a list of the 15 best calves in the history of bodybuilding – Dorian Yates would absolutely feature in the top 3.
There aren’t many pictures of Dorian Yates online (suiting for his nickname – “The Shadow”), but the ones that you can find will leave no doubts in your mind that his calves had a life of their own.
Yates had adopted a widely discredited training system (at the time) – high-intensity training (HIT) and made it his own. While training in the Dungeon, he revolutionized workout splits and body-part routines.
Check Out: Dorian Yates Still Looks Jacked at Age 58
The Calf Anatomy
To make the most of your calf workouts and to carve the lower legs of your dreams, you need to know the ins and outs of your calves. A little anatomy knowledge can take you a long way in developing muscular cows, or you could quit this article right here and be the subject of the next viral “skipped leg day” meme.
Your calf consists of two muscles: gastrocnemius and soleus. The soleus is the smaller muscle and lies underneath the gastrocnemius. The gastrocnemius, on the other hand, is the muscle that most people picture in their head when you say the word “calf“. It’s the heart-shaped muscle that contracts at the top of your lower leg, and it works to push the foot downward. It also assists in bending your knee.
Must Read: Dorian Yates’ ‘Blood & Guts’ Style Workout For Serious Growth
Training Approaches
Both calf muscles require different training approaches for optimal muscle recruitment and stimulation.
Soleus – Standing movements (knees extended) because the soleus attaches below the knee. Eg – seated calf raises.
Gastrocnemius – Seated movement (knees bent) since the gastrocnemius attaches above the knee. Eg – standing calf raises.
Since the soleus lies under the gastrocnemius, you will have to train the gastrocnemius at the beginning of your calf workout if you want massive and shapely calves.
We understand seated calf raises are more convenient, and you might feel a better pump while performing them, but they are also the reason you are not seeing an improvement in your lower legs.
Watch: ‘Dorian Yates: The Original Mass Monster’ Clip – Inside The Hardcore Dungeon That Was Temple Gym
Dorian Yates Calf Training Principles
1. KISS
Before you kiss your personal trainer on the mouth, KISS – keep it simple, silly.
Dorian Yates kept his calf workouts fairly simple. According to him, most lifters make the mistake of thinking that the muscle tissue in their calves differs in biological composition from that of other muscles.
Remember – skeletal muscle is skeletal muscle, no matter where it is in your body. If you want it to grow, you need to achieve muscular hypertrophy.
Related: Dorian Yates Says Weight Training Is Best Way To Get In Shape
2. Treat Your Calves Like Any Other Muscle Group
If your legs are lagging compared to other muscle groups, revalue your lower body training and get it in line with your other workouts.
For most bodybuilders, hypertrophy is best achieved through heavy and intense training.
Watch: Dorian Yates Reveals Facts About His Post-Bodybuilding Depression
3. Train Your Calves at the End of Your Leg Workout
While most bros will tell you to train your lagging calves at the beginning of your leg workout, Dorian Yates takes a different approach. Yates likes to fatigue his calves as quickly and efficiently as possible.
So, instead of training his lower legs on a separate day than legs, when the calves are at full strength, he works them last on leg day, when they have already been pre-exhausted by an annihilating thigh workout.
When the time comes to hit his calves, all that’s needed to finish the job are two exercises, but more on this later.
Watch: Dorian Yates Gets Real About The Crazy Steroids In The 90s
4. Have a Solid Mind-Muscle Connection
Just going through the motions for the sake of it is not going to cut it. For optimal muscle stimulation, you need to squeeze the life out of your calves at the top of every repetition.
If you cannot feel a pump in your calves while performing an exercise, following these steps should help:
Lower the weight and focus on contracting your calves.
Look at your calves in the mirror while performing an exercise.
Have your training partner tap on your calves gently while you do the standing calf raise. (You could do it yourself while doing the seated calf raise).
Perform a couple of unilateral warm-up sets.
Watch: The Best Dorian Yates Bodybuilding Motivation Video Of All Time
Most Common Calf Training Mistakes
1. Stick To Your Normal Rep Ranges
Usually, gym-goers try to annihilate their calves by performing 25-30 reps on every set. The high-rep theory is a concept out of the broscience Bible and does not hold water.
Your calves are already conditioned to high reps since you use them all day long to walk, and your chances of shocking them into growing through high rep training are bleak. To force a muscle to grow, it must be taken to total fatigue through heavy, low reps. Focus on exhausting your calves in 10-12 reps.
Check Out: Epic! This Dorian Yates Video Shows How Hard 6-Time Olympia Champ Trained!
2. Stick to the Basics
Many lifters try to make the most of their calf workouts by using different heel and toe placements. They use an “A” feet placement (toes pointed inward and heels outward) for training their outer calves and a “V” formation (heels pointed inward and toes outward) for hitting the inner calves.
According to The Shadow, the best way to train your calves is to keep your toes pointed straight ahead. Since calves have a relatively short range of motion, you must use all of it.
Watch: Insanely Massive Dorian Yates At 1996 German Grand Prix
3. Less is More
Dorian Yates is the king of intensity. At his peak, he only performed two exercises in his calf workout. But unlike most lifters who treat their calves as accessory muscles, Yates’ workouts were so hard that he could not go beyond the two exercises.
Check Out: Dorian Yates: “A World Without Steroids Would be Great”
4. Ego Lifting
Since calf raises have a small range of motion, most lifters let their egos get the better of them during lower leg training. They load more weight plates than they can handle and end up bouncing on their knees. If you have to use momentum, you are doing it all wrong.
If you cannot move your heels more than a couple of inches without using momentum, you should drop the weight and focus on lowering your heels to the bottom until it is only a few inches off the floor and raise them all the way to the top. At the top of the movement, you should look like a ballerina on her toes.
Must Watch: Dorian Yates Discusses Steroids With Joe Rogan
5. Not Stretching
Dorian Yates relied on stretching to get the best bang for his buck. Benefits of stretching include:
According to research, stretching between sets can help increase your flexibility.
Improves your range of motion.
Improves your performance during your workouts.
As per a study, stretching can help increase blood flow to your muscles.
Reduces chances of injuries.
After every set of every exercise, Yates stretches out the muscle and lets it relax. He says that if he did not stretch his calves between sets, they would cramp up so severely that he would not be able to finish his workouts.
Watch: Dorian Yates Calls His Career-Ending Injury A “Blessing In Disguise” | GI Vault
Dorian Yates Calf Workout
The Shadow kept it simple when it came to his workouts. Ready for the big reveal? You might want to sit down for this one. Here it goes:
1. Standing Calf Raise: 2 sets of 10-12 reps
2. Seated Calf Raise: 1 set of 10-12 reps
Boom! You weren’t expecting this, were you?
From the lead-up to this section, you might have guessed that Dorian did not do more than 10 sets of calf exercises, but just three sets? To be honest, we were just as shocked when we learned about this calf workout.
According to Dorian Yates, together, these two exercises chisel your calves with those deep, rocky strata and jutting promontories that indicate total development. Adding other movements, sets and reps is superfluous and may even amount to overtraining.
Related: Throwback: Dorian Yates Does The Most Intense Calf Training Ever!
Dorian Yates Calf Training Guide
1. Standing Calf Raise: 2 sets of 10-12 reps
Dorian Yates usually goes heavier on the standing calf raise, so he likes to start his calf workouts with this exercise. He does only one warm-up set of 10-12 reps and follows that with one all-out failure set of 10 reps, plus one or two forces reps in the end.
Yes, you heard it right. One out of the two sets is a warm-up set.
“I always work the bigger muscle, the gastrocnemius, first with standing calf raises. Then I do seated calf raises for the soleus. Once the gastrocnemius is fatigued, it’s easier to hit the soleus more directly.” – Dorian Yates
Steps:
Secure your shoulders under the pads of a standing calf raise machine. Place the balls of your feet at the edge of the elevated footrest.
If you do not have access to a standing calf machine at your gym, you could use a Smith machine by placing an aerobic step under the Smith machine bar.
Keep your legs straight, with just a very slight bend in your knees, and press your heels down toward the floor to stretch your calves.
Your heels should be only a few inches away from the floor at the bottom of the movement.
Raise your heels by contracting the calf muscles to rise as high as you can on the balls of your feet.
Pause and contract your calves at the top of the movement.
Lower back to the starting position with a slow and controlled motion.
Repeat for recommended reps.
2. Seated Calf Raise: 1 set of 10-12 reps
Dorian Yates does not feel that a warm-up set is necessary on the seated calf raises, so he performs one all-out set for 10 reps, plus one or two more forced reps at the end.
Steps:
Take a seat on the calf machine and place the balls of your feet on the platform with your toes pointed forward.
Position the base of quads under the knee pad and allow your hands to rest on top.
Extend at your ankles and release the safety bar.
Lower your heels until the calves are fully stretched and your heels are only a few inches away from the floor.
Extend the ankles and lift your heels as high as you can without using momentum or a bouncing motion.
Pause and contract your calves at the top of the movement.
Slowly return to the starting position.
Repeat for recommended repetitions.
Remember: It took Yates nearly 10 years to evolve to his one-main-set-per-exercise strategy. Beginners and intermediates should perform two or three sets per exercise.
Conclusion
We know what you are thinking. Just two exercises and three sets in the name of calf training?
That is Dorian Yates’ intensity for you.
There is a lesson to be learned through this training routine. The 80/20 principle applies to your workouts as well. 80% of the output results from 20% of all inputs. So, stop wasting your time performing 15 sets in your calf workouts and focus on doing six sets of the Dorian Yates calf workout well.
Who do you think has better calves than Dorian Yates? Let us know in the comments below. Also, be sure to follow Generation Iron on Facebook, Twitter, and Instagram.