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Derek Lunsford Reveals The Machine-Like Specificity Of Training With Hany Rambod
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Derek Lunsford On Hany Rambod’s Intense Training: “It Was Almost Like I Had To Count The Breaths In A Day”
Derek Lunsford has been on top of the world in 2021 – specifically due to his epic win at the Men’s 212 Olympia. As a true passionate man of bodybuilding, his excitement has been infectious since winning the Olympia. And it seems that excitement and passion is matched by his extremely focused training ethic that earned him the victory. A big part of his training and diet routine came in the form of legendary trainer Hany Rambod. The two linked up just 10 months before the Olympia 2021.
In our latest GI Exclusive, Derek Lunsford goes into great detail his experience working with Hany Rambod. In particular, he reveals the machine-like specificity behind Rambod’s program. In no way meant as an insult, he expresses that nearly every single second of his life was calculated towards the final weeks before the Olympia. It was that level of detail, matched with his passion, that helped him break through to the next level and win the biggest show of the year.
Hany Ramod is well known as a legendary guru and trainer for many decades. His FST-7 program has been much touted in the industry. He’s also best known for coaching seven time Mr. Olympia Phil Heath. That same magic and talent was lended to Derek Lunsford. It was a typically shorter lead up time that Rambod is used to – but the two worked together to pull off an amazing feat by the time Olympia 2021 rolled around.
“He coached my mind just as much as he coached my physique,” Derek Lunsford stated in our interview. He continued, “That was actually the first thing he said was, ‘I’m a trainer first. I’m going to coach you and train you first – not just give you a meal plan.’”
Derek Lunsford then went on to explain just how hands on and detailed Hany Rambod was as they drew closer to the Olympia 2021:
“At the very end, I think that’s the biggest thing, the very last week things were very, very specific. The last two to three weeks I was taking notes, being very diligent, on everything I was doing. It’s almost like I had to count the breaths in a day it felt like. Not literally but it just felt like – every time I went to the bathroom or took a nap or did cardio or ate this meal or whatever… I was writing it down. Everything that went into my body or everything that I did physically was being calculated.”
What’s most inspiring about hearing Derek Lunsford talk about his intense contest prep, is how much he seemed to be loving it. Bodybuilding contest prep can be very grueling and bring out the worst in people’s moods during those final weeks. While this may have happened to Lunsford – in retrospect he speaks so lovingly and passionately about the entire experience.
That mentality is the kind of outlook needed to become a champion. It’s no wonder he was able to become the Men’s 212 Olympia victor. Lunsford speaks later in our interview about how excited he is for 2022. His successes this year was simply after 10 months working with Hany Rambod. As he noted earlier, Rambod typically takes more time with his athletes. So in Lunsford’s mind – there is no where to go but up from here.
You can watch Derek Lunsford go into extreme detail about his Olympia 2021 training regimen by watching our latest GI Exclusive interview above!
17-Year-Old Karlos Nasar Snatches 175kg in Training Session
Karlos Nasar matched the current world record in the 81kg division.
Youth powerlifting is something that is beginning to take some huge steps forward. The talent level is growing each year and it is because of athletes like Karlos Nasar. The 17-year-old powerlifter from Bulgaria has put up some big numbers and that continued in a recent training session.
In a recent workout, Nasar completed a 175kg (385.8lb) snatch. This matched the current world record in the 81kg division. the record is held by China’s Li Dayin. This lift obviously cannot be recognized as a world-record lift because it happened in training but it does not take away from the accomplishment, especially at 17 years old.
Dayin set the world record of 175kg during the 2020 Asian Weightlifting Championships. This competition in Tashkent, Uzbekistan. This was not the first time the record was broken. Previously, Lu Xiaojun set the originally mark of 172kg (379.2lb) at the 2018 Weightlifting World Championships. At the same competition, Mohamed Ehab set a new mark by a single kilogram.
Karlos Nasar could be the next big thing in the 81kg division. He is just 17 years old but has been a force in Youth competition. Nasar won back-to-back titles during the 2018 and 2019 European Youth Weightlifting Championships. He also won the 2019 Youth World Weightlifting Championship title in the 73kg division.
At the 2021 European championships, Nasar finished second but earned multiple Junior European records. He snatched 163kg (359.4lb) to set a record and completed a 206kg (454.2lb) clean & jerk. This added together for a total of 369kg (813.5lb). This came after Nasar was also victorious during the 2020 Youth World Cup.
Karlos Nasar has been putting up some big numbers in training recently. This means that there could be something special coming next time he steps on stage. Nasar has already matched the world record and could have some more time to get his numbers up even higher.
Nasar is one of the up-and-coming talents in powerlifting and has already made an impact at the Youth level. At just 17 years old, Nasar has plenty of room to develop and that is a scary thought for opponents. It will be interesting to see where he goes from here and what lifts are attempted at the next competition.
For more news and updates, follow Generation Iron on Facebook, Twitter, and Instagram.
Arnold Schwarzenegger Issues Statement Following Passing Of Dave Draper
Arnold Schwarzenegger recently issued a statement on the passing of one of his idols.
It was announced on Tuesday that legendary bodybuilder Dave Draper had passed away. This is news that impacted many around the sport of bodybuilding and that includes Arnold Schwarzenegger. After receiving the news, the legendary bodybuilder took to Instagram to issue a statement on the passing of another.
Schwarzenegger discussed how Draper impacted his career when he first came to America. He was familiar with Draper’s work and even kept his magazine cover for inspiration. Schwarzenegger posted a heartfelt caption on social media along with a picture of the two of them.
“Dave Draper was an inspiration to millions of people all over the world, including me. He was one of my idols. In Austria, I kept his cover of Muscle Builder magazine on the wall above my bed for motivation, and when I saw him starring in “Don’t Make Waves”, I thought, “My dreams are possible.” When I got to America and finally met Dave, I learned his heart was as big as his pecs. He even hand-built my first furniture when I moved to Santa Monica, and let me tell you, he was talented.”
Arnold Schwarzenegger came to America and quickly became one of the best bodybuilders in the world. He connected with Draper in Santa Monica, CA. Draper had moved out West from New Jersey in order to train at a higher level. While out there, Draper connected with many of the top bodybuilders such as Schwarzenegger and Franco Columbu.
“Can you imagine meeting your idol and becoming his training partner and traveling all over the world together? I was in heaven. He couldn’t have been more welcoming, and he was a fantastic training partner who always pushed everyone around him in the gym to be better. He was an amazing writer and a great family man. I will miss the Blond Bomber, but his memory will always be with me. My thoughts are with Laree and the whole family.”
Draper made an impact on many throughout his career. Arnold Schwarzenegger is another bodybuilder who transitioned to the big screen and began a newsletter of his own. He shared plenty of experiences in his Instagram post and let his following in on the impact that Draper has early on in his career.
For more news and updates, follow Generation Iron on Facebook, Twitter, and Instagram.
Casi Davis Profile & Stats
The biography, life, and accomplishments of Casi Davis
Casi Davis is a model and personal trainer based out of Miami with an incredible physique. She has a degree in International Business, but found her true calling with fitness, and has since grown a successful career and following online. She now uses her platform to promote herself and inspire her fans.
Below is a complete breakdown of her profile, stats, biography, training, and diet regimens.
Full Name: Cassandre “Casi” Davis
Weight
Height
Date Of Birth
135-145 lbs.
5’7”
08/09/1987
Profession
Era
Nationality
Model, Personal Trainer
2010
American
Biography
Cassandre “Casi” Davis was born in Mexico City and was both active and intelligent. She was driven when it came to school and would eventually attend an American high school upon moving to the United States. For college, she attended the University of Florida and studied business.
But her education wouldn’t stop there. Wanting to take her career even further, Casi got her Master’s Degree in International Business. With this knowledge and a drive to succeed, Casi began working as a marketing consultant as well as a model.
But eventually she would make the leap into fitness and a different career took off. Now with a huge following on social media, she uses her platform to inspire others so they too can reach their goals.
Training
Casi works out with a combination of bodyweight and weighted exercises with some staples being squats, jump squats, and barbell good mornings. Really working on toning her glutes and legs, Casi puts an emphasis on these muscles, and they have now become what she’s known for.
Lower Body Workout
Front Squats: 3 sets, 10 reps
Deadlifts: 3 sets, 8 reps
Curtsy Lunges: 3 sets, 10 reps
Side Lunges: 3 sets, 10 reps
Elevated Split Squats: 3 sets, 12 reps
Hip Thrusts: 3 sets, 10 reps
Core Workout
Each exercise is AMRAP in 30 seconds.
Crunches
Bicycle Crunches
Toe Touches
Reverse Crunches
Side Plank Hip Raises
Crunches
Side Plank Hip Raises
Russian Twists
In And Outs
Leg Raises
Flutter Kicks
Cross Over Kicks
Plank
Rotating Plank
Nutrition
Since Casi pays close attention to her physique, this all happens in the kitchen. Her diet is strict and consists of only the healthiest whole foods. These foods include things like fish, lean meat, low-fat cheese, brown rice, and green, leafy vegetables. Eating this kind of food keeps her lean, but also gives her the energy to fuel any part of her day.
Supplementation
As a part of our overall routine, having a solid supplementation plan is vital to see continued gains. While Casi uses her own supplements of choice, finding the right products is pivotal but can be challenging. For those looking to stick with some of the staple supplements, definitely check out protein powders, pre-workouts, intra-workouts BCAAs, and creatine, for these will cover all aspects of your workouts from beginning, middle, and end as you seek the best growth. To stay as healthy as possible and keep yourself inside the gym, look into super greens, omega-3’s, and a multivitamin to pump yourself with those essential nutrients.
How To Bench More Weight
Lift Heavier Weights Instantly
The bench press has been the benchmark for machoism for a long time. ‘How much do you bench?’ is one of the most common questions thrown around in the gyms by beefed-up bros trying to prove their superiority.
The bench press is a compound exercise and takes some time to get better at. If you’re gearing up for a contest or want to build a ripped chest on a schedule, this article will help you put a few extra pounds on your bench press.
Use Lifting Gear
Lifting accessories can be of great help in your workouts. Not only do they reduce the chances of injuries, but can also help you lift heavier weights. Lifting gear like wrist wraps, elbow supports should be a must in every serious weightlifter’s gym bag.
Modern weightlifting has seen the introduction of special bench press gear like the slingshot. Most people make the mistake of flaring out their elbows which can lead to a pec tear. Gym gear like slingshots can help eliminate this problem.
Perform Negative Reps
Negative reps are one of the best ways to increase your strength. You need a spotter to perform a negative rep. Make sure the spotter can handle the weights in case you fail a repetition.
Let’s say you have the target of lifting raw 200 lbs by the end of the month. Put on 200 lbs on the bar and ask the spotter to help you with the positive movement. Instruct the spotter to put in minimal help during the negative part. As you get stronger and feel more comfortable with the weights, eliminate the spotter on the negative and then the positive movement.
Ask for a Spot
Another way of getting stronger is to get a permanent spotter. Having someone to spot you gives you instant motivation and a confidence boost which can help you in lifting heavier weights.
If you don’t have someone to spot you at your gym, it is a good idea to sign up for personal training. Before you get yourself a personal trainer, read through this article. It will help you make a better decision.
Perform Heavy Isolation Exercises
Isolation exercises are a great primer for performing heavy compound exercises like the bench press. Isolation exercises allow you to have leverage by fixing a range of motion which can allow you to lift heavier weights.
You can lift heavier weights in isolation exercises as you don’t have to use your muscle stabilizers to balance the weights. Isolation exercises like the hammer strength chest press can help you in building strength which you can carry over to the bench press.
Fix Your Form
Many people fail to increase their bench press because they have the wrong form. Your form while performing the bench press has a big impact on how much weight you can lift. Following a powerlifter stance can help lift heavier weights.
Lie down on a flat bench with an arch in your back so only your shoulders and lower back are touching the bench. There should be enough space between your middle back and the bench that your hand could pass through it. Place your feet under your knees as doing this helps you in generating thoracic pressure.
How much do you bench? Let us know in the comments below. Also, be sure to follow Generation Iron on Facebook and Twitter.
*Header image courtesy of Envato Elements.
7 Reasons Why You Can’t Build Muscle
Reasons Why You’re Not Seeing Changes in Your Physique
If gaining muscle mass was easy, everyone would be walking around with 21-inch arms. Some people think getting a gym membership and hitting the weights a couple of times a week will buff them up.
Wrong expectations while joining the gym is the reason why most people drop out without seeing any changes in their physiques. If you have been working out for some time, but don’t see any positive changes in your body, this is the article for you.
Impatience
Bodybuilding will test your physical and mental strength. You can’t expect to transform your physique in a single week – or even in a month for that matter. You’ll be changing your physique one rep at a time.
So when you join the gym, be ready to put in the hard work and see some calloused hands. Although it might take some time for you to see the results, it’ll all be worth it when you do.
No Mind-Muscle Connection
Mind-muscle connection is indispensable in the sport of bodybuilding. While training you need to visualize what you want your muscles to look like. Bodybuilding isn’t about going through the motions.
There is a reason why gyms have mirrors. If you find it difficult to establish a mind-muscle connection, look at the muscles you’re training in the mirror and squeeze and contract the muscles with every rep.
A Lacking Diet
Your diet and nutrition play a big part in your transformation. You can’t expect to build a physique like Arnold while eating at McDonald’s. Design a nutrition plan while keeping your macro and micronutrients in mind. If you can’t do it yourself, take professional help. Because at the end of the day, you become what you eat.
Ego
If you’re new to the gym, ask for help from trainers or advanced lifters at the gym. No one expects you to know everything about proper form or training programs when you join the gym. Go out and learn everything you can from reliable sources.
Going too Fast
Many beginners make the mistake of trying to do too much too fast. Try making incremental progress. Don’t try to lift more weights every day. Focus on getting the basics right and build on from there.
No matter how hard you workout in the gym, your body doesn’t grow in the weight room. Give your body enough time to rest and recuperate. Performance athletes and high-level executives advocate sleeping for 6-8 hours a day to function at optimal levels.
Not Sticking to Your Guns
Many people make the mistake of switching training programs, supplements, diets too often. Bodybuilding isn’t rocket science. You’ll be better poised to make gains if you stick to the basics rather than hopping around.
You don’t need to try every fad that comes out in the fitness industry. A combination of compound and isolation exercises, a protein-rich diet and some patience and hard work is all you need.
Indiscipline
There will be days where you wouldn’t want to train, but still showing up for your workouts will prove your grit. You need to make a schedule and follow it with army discipline. Show up for your workouts at the same time every day, never miss a meal and take proper rest.
Are you happy with your gains? Let us know in the comments below. Also, be sure to follow Generation Iron on Facebook and Twitter.
*Header image courtesy of Envato Elements.
Legendary Bodybuilder Dave Draper Has Passed Away At 79 Years Old
Dave Draper, known as “The Blonde Bomber” won many titles in his career.
Legendary bodybuilder Dave Draper has passed away at the age of 79. Draper’s wife, Laree, made an announcement on Facebook on Tuesday morning to confirm the news. There was no cause of death disclosed but Laree did say that it was “calm and peaceful.”
“Hi, friends, as the word’s getting out, I wanted to let you know so there’s no confusion. Dave died early this morning. I was with him and it was calm and peaceful. It, as his doctor told me a little while ago, was a good death.”
Dave Draper put together an extremely successful career as a bodybuilder. A native of Secaucus, NJ, Draper began lifting weights at a young age and was on a bodybuilding stage at 21 years old. This is when he won the Mr. New Jersey title. Once he found some success, Draper moved out to Santa Monica, CA to train alongside bodybuilding legends such as Arnold Schwarzenegger, Frank Zane, and Franco Columbu.
Mr. New Jersey was the first major victory of Dave Draper’s career. Others included the 1965 Mr. America, 1966 Mr. Universe, and 1970 Mr. World. Draper also appeared in the 1967 Olympia competition where he finished fourth behind Sergio Oliva, Chuck Sipes, and Harold Poole.
Following a successful career in bodybuilding, Dave Draper would venture into other avenues. Like many athletes with incredible size, Draper made an appearance on the big screen and in multiple TV shows. Draper was featured on magazine covers and even began writing on his own. Draper published many works, including an online newsletter. This is where he continued to share insight on training and fitness. This newsletter continued up until 2019. His most famous piece of work remains his book entitled Iron Brother, Sister Steel.
Draper made an impact on bodybuilding because of his incredible size and ability to compete with some of the best in the world. He was multi-talented and this was highlighted following his career on stage. Draper is survived by his wife, Laree.
Generation Iron wants to send condolences to friends and family of Dave Draper during this time. For more news and updates, follow Generation Iron on Facebook, Twitter, and Instagram.
Tamer Barakat Proves Good Things Come in Small Packages
Tamer Barakat ranks amongst the best natural bodybuilders globally despite a 40-60 lbs weight disadvantage.
Despite being 40-60 pounds lighter than the guys standing next to him, Tamer Barakat walked the stage amongst the top 5 natural bodybuilders in the world at 2021 Natural Olympia – the pinnacle of natural bodybuilding. At the year’s most significant event in natural bodybuilding, he competed in four divisions and placed well.
Below you can see which place he took in each class.
Men’s Bodybuilding Open – 5th
Men’s Classic Physique Masters – 1st
Men’s Classic Physique Open – 4th
Men’s Bodybuilding Grand Masters – 2nd
On Instagram (IG), Tamer Barakat stated:
“Basically I am at a 40-60 lbs disadvantage when it comes to muscle mass. But, but Conditioning can do wonders here!”
You can see the full post below.
https://www.instagram.com/p/CWZfAOLPArT/?utm_source=ig_web_copy_link
“When I got called into the top 5, I was surprised to tell you the truth,” Barakat uttered in the post. Although Barakat was shocked to be there, the year he’s had says otherwise. 2021 was Tamer Barakat’s best year yet in his 30+ years of bodybuilding.
At the Wolfpack Classic 2021, he proved age was just a number and stood in front of a crowd with the top natural bodybuilders in the world age 50 and older. He’s also been featured twice in Iron Magazine and was victorious in the Bodybuilding Open division at Iron Man World Cup 2021.
With the performance Barakat’s had this year, it’s no surprise he’s taking the stage with other top competitors – Paul Krueger (Mr. Olympia), Philip Ricardo Jr. (Men’s Bodybuilding Grand Masters Champion), and Derek Joe (Men’s Classic Physique Open Champion).
Secret to Success
Tamer Barakat is an overt vegan and focuses on a few key lifts to build the physique of one of the top natural bodybuilders on the planet. He claims that 90% of his diet comes from plant-based foods, including spinach, mushrooms, quinoa, and oatmeal.
His lifting methods aren’t conventional to other renowned bodybuilders. He includes Olympic lifts such as cleans and snatches rigorously. He believes there’s nothing like this movement to develop a strong core, power, and fantastic physique. In an IG post, Barakat informed, “Due to their level of difficulty and coordination through the full body, they trigger a high neuroendocrine response.”
You can see his complete statement and training clip of him performing the clean and snatch below.
https://www.instagram.com/p/CWo4OMDvQ2j/?utm_source=ig_web_copy_link
On his IG page, you’ll see he includes other full-body Olympic lifts into his routine such as clean & press and calisthenics such as ring dips. Additionally, he competes in CrossFit, which seems to be where he gets some of his training philosophy.
Tamer Barakat breaks the mold in bodybuilding. He demonstrates that size is not the only barrier to victory and never to set limits for yourself. Also, if you want to build a physique as powerful as his, Olympic lifts and veganism have the power to transform your body to Herculean status.
Generation Iron would like to congratulate Tamer Barakat for this success in 2021. Next year, he sets the bar high and plans to make minor improvements to clinch more triumphs in 2022. On social media a couple of days after Natural Olympia 2021, Barakat declared:
“Can’t wait to get grinding again in a couple of days, we have much bigger goals for 2022.”
Follow us on Instagram, Facebook, and Twitter for more insight on the natural bodybuilding community!
Best Ways To Build Quick Mass For Effective Gains
Looking to build quick mass? Check out the best ways to do so!
We all want to see a serious increase in mass, right? Building a massive physique is what makes others envy us both inside and out of the gym. But we want it quick. We want to build that quick mass. While training and our progress does take time, it is possible to start to see gains come on a bit faster which will ultimately lead us to that physique we want most.
Let’s take a look at the best ways to build quick muscle mass so you can see great gains like those bodybuilders we all know and love. With the right approach to training, diet, and supplementation, you will be well on your way to seeing those gains you want most.
What Is Muscle Mass & Why Does It Matter?
Muscle mass is everything related to our muscles. This includes skeletal muscles, those muscles that connect to our skeleton and helps move limbs as well as other body parts, smooth muscles, which are found in the walls of our organs and blood vessels, and water that is kept in our muscles. Since our muscles are made up of both water and protein, it is important to have adequate amounts of both (1).
Muscle mass matters because it allows us to move, either for functionality or more sport specific movements, while also contributing to our structure and ability to have better form and posture. Plus, enough muscle mass will work to tone us and give us a shredded aesthetic we can be proud of.
Best Ways To Build Quick Mass
Let’s take a look at some of the best ways to build quick mass so we see those gains we want most. The right approach is everything and these tips will come in handy when you need them most.
1. Focus On Compound Movements
Compound exercises allow you to lift more weight. While isolation exercise are great, by putting more emphasis on working more muscles, you start to tackle other muscles and will ultimately see great growth and a well-rounded physique.
2. Up The Intensity & Volume
By increasing intensity and volume, you start to work on increasing mass by pushing your muscles harder. With your muscles fatiguing, you start to break down more fibers for them to ultimately grow bigger and stronger (2).
3. Add More Protein
Protein is the building block of all muscle and working to add more protein into your diet can be a huge advantage when looking to put on quick mass (3). This can be whole food like lean meats, as well as supplements like protein powders and casein powders.
4. Increase Recovery Time
After a grueling workout, your muscles need to heal and repair those worn down fibers. Putting a focus on recovery, either through things like foam rolling, yoga, or other forms of stretching, will give your body exactly what it needs to properly recover and grow. Looking for a great recovery tool? Definitely check out a massage gun for that therapist level quality from the comfort of your own home.
5. Set Realistic Goals
Setting goals is imperative for you will have something to strive for. Realistic goals can still be big, but it revolves around what you think you can do to really maximize your gains. You won’t be an Olympia bodybuilder overnight, but setting goals, especially when looking to build quick mass, is a great way to get inspired and see effective growth.
6. Emphasize Sleep
This does go along with recovery, but with our busy schedules, emphasizing sleep is absolutely necessary (4). For our muscles to grow, and for our bodies to get adequate rest, sleep is a vital part of our routine. Somewhere in the window of seven to nine hours a night is a proper amount of sleep to see real gains.
7. Push Yourself
Don’t just go through a workout haphazardly. Really grind and keep your head down to see great gains. An hour workout can accomplish a lot if you put your mind to it and really looking to get an effective and worthwhile workout forces you to push yourself past limits you might think aren’t possible.
Supplements & Their Affect On Building Mass
When it comes to building real mass, a proper diet and training routine are obviously essential, but at the end of the day, using supplements can greatly benefit all of our gains by pumping us with those vital nutrients we so desperately need, especially after a grueling workout. Building mass requires a well-rounded routine, but with supplements, you may find it a bit easier to see some real gains.
Let’s start with a protein powder, a great supplement to pump you with protein so you see added growth and enhanced recovery, thus building up your muscle mass (5). With protein as the building block of all muscle, it is important to not neglect this. Either a whey-based or non-dairy protein will do the trick and greatly benefit all of your gains.
Looking to other supplements that can also be of great assistance, creatine and mass gainers are two that will work to build strength, size, and of course, overall mass. Paired with a protein powder and you will be well on your way to seeing great gains. When all is said and done, these supplements are exactly what you need to see some real growth start to take place and you seek that increase in muscle mass.
Wrap Up
Building quick muscle mass is our ultimate goal. It allows us to thrive both in functional and sport specific movements while aiding in our shredded aesthetic. Looking to build mass quickly is possible and it will ultimately set us up to great gains down the line. Check out these best ways to build quick mass while also incorporating some great supplements into your routine so you see those gains you want most.
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
Tipton, K.; et al. (2008). “Improving muscle mass: response of muscle metabolism to exercise, nutrition and anabolic agents”. (source)
Mangine, G.; et al. (2015). “The effect of training volume and intensity on improvements in muscular strength and size in resistance-trained men”. (source)
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)
Dattilo, M.; et al. (2011). “Sleep and muscle recovery: endocrinological and molecular basis for a new and promising hypothesis”. (source)
Cintineo, H.; et al. (2018). “Effects of Protein Supplementation on Performance and Recovery in Resistance and Endurance Training”. (source)
Iain Valliere: How Progress Pictures Can Be A Double-Edged Sword For Bodybuilders
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Iain Valliere shares his opinions of pro bodybuilders sharing progress pictures leading up to a competition – and how it can both help and hurt the athlete.
Back in the day, bodybuilding fans had to wait for magazines to see updates on their favorite bodybuilders. This meant that we couldn’t get the kind of moment to moment physique updates that we see in today’s bodybuilding world. Now fans can see what an athlete’s physique looks like mere hours before they step on stage. But how does this affect the mindset of the athlete going into a competition? In our latest GI Exclusive, Iain Valliere breaks down the pros and cons of sharing progress pictures before a bodybuilding show.
Dorian Yates was known as The Shadow due to the mysterious nature of his training. Partially because of being located in the UK – he would hide all updates about his training and physique until the day of the show. His massive and shocking physique shocked audiences and judges alike. Today, that notion of withholding information is foreign for most of the bodybuilding industry. This is due to social media and direct updates from the athletes.
Iain Valliere points this out early in our discussion about progress pictures. He explains that for some athletes – mystery and anticipation work in their favor. For many others, progress pictures have become part of an athlete’s brand. Transparency, interaction with fans, and constant updates help keep a bodybuilder’s following engaged right up to the moment of the competition.
But Iain Valliere doesn’t think it’s necessarily a better thing. Ultimately, it depends on what works best for the athlete at the center of it. Post progress pictures invites not only fan feedback but also feedback from fellow athletes and coaches. That wave of feedback can get into a bodybuilder’s head. It sounds silly – but competitive bodybuilding is a sport about looks and judging looks. If comments start to cause mental turmoil – it can affect a bodybuilder’s prep.
That’s why Iain Valliere believes that a bodybuilder needs to take a deep look into what really works for each individual. If a bodybuilder has tough skin against comments online and can focus on the prep without issue – then progress pictures can be a great way to build a following and keep engagement fresh.
For others, it can lead to second guessing prep decisions. Even worse, it can lead to a bodybuilder putting energy into reacting and responding to criticism that takes away from the actual work needed to improve. If a toxic environment grows from progress pictures – it can create a mental headspace that leads to less motivation and less fruitful contest prep.
Iain Valliere admits there is no right answer as to whether instant progress pictures are better or worse than the former way of bodybuilding life. But what is important during this transitioning time of technology is for each athlete to really understand his or herself. What is the ultimate goal of posting a progress picture? Will the benefits outweigh the detriments? That depends on each person’s headspace.
While the decision is seemingly flippant – studies have increasingly shown how addictive social media can be – and how affecting it is on a person’s mood. Iain Valliere believes that, while simple on the surface, the decision to post your physique on social media should be a well thought over business decision. It can have small effects that eventually add up to hurt or help an athlete’s entire career. The decision should be treated as such.
You an watch Iain Valliere go into detail about progress pictures in our latest GI Exclusive interview segment above.