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Set Your Calves on Fire with This Workout
Set Your Calves on Fire with This Workout
Calves can be one of the most stubborn muscle groups. Most people treat their calves as accessory muscles and throw in a couple of exercises to train them at the end of their workouts. It’s going to take much more if you want to turn your calves into bulls.
You need to train your calves like all your other muscle groups and hit them from all the angles. Your calves are made up of gastrocnemius and soleus muscles which can be targeted with different exercises.
The standing (knees extended) calf exercises work the gastrocnemius muscle while the sitting (knees bent) exercises target the shorter soleus muscle. You need to constantly shock your calves by switching the intensity, volume, and exercises.
Changing your feet placement while performing the calf exercises can also spark new gains. Performing the exercises with a normal foot placement (parallel) targets the medial calves.
Keeping your toes together and heels facing outwards will work the outer calves. If you want to target your inner calves, you should keep your heels together and toes facing outwards.
Calves Blaster Workout
Standing Calf Raises – 3 Sets 30 Reps
A complete range of motion is one of the most important aspects of training calves. Many people make the mistake of overloading the machine and can only move the weights a few inches. You should try to go as deep as you can so your heels are almost touching the floor.
At the top of the movement, your feet should look like a Ballerina standing on her toes. Contract your calves at full extension with every rep. Your calves should have a muscle-ripping pump by the end of this set.
Seated Calf Raises (Changing Feet Placements) – 3 Sets 10-10-10 Reps
Since your knees are bent in the seated calf raises this exercise targets the soleus muscle. In this exercise, you’ll be changing your feet placement to target the three heads of your calves.
Start the exercise with a neutral foot placement and perform 10 reps. Rack the weights and switch your foot placement so your toes are pointing inwards. After completing 10 reps, point your toes outwards and complete the last 10 reps.
Leg Press Calf Raises – 3 Sets 10 Reps
Leg press calf raises are a great exercise as they isolate your calves. You should be able to have a better range of motion in this exercise as this is one of the few calf exercises where your feet will be placed higher than your upper body. This foot placement can give your toes leverage to extend more than the other calf exercises.
Since you’ll only be doing 10 reps on this exercise, you should try going heavier without compromising your form. Use rep tempos and take three seconds to lower the weights, and hold the weight at the bottom for a second. Take two seconds to extend your feet and hold for three seconds at the top of the movement.
Single Leg Standing Smith Machine Calf Raises – 3 Sets 15 Reps
Unilateral exercises are a great way to bring up lagging muscle groups as it gets easier to establish a mind-muscle connection. Training one side of a muscle group at a time also helps in fixing muscle imbalances.
Stand on your right foot at the edge of an aerobics exercise step or a weight plate with your left foot elevated. Perform the 15 reps on the right leg and then switch to your left leg.
Donkey Calf Raises – 3 Sets 20 Reps
Donkey calf raises were one of Arnold’s favorite exercises to train his calves. If you don’t have a donkey calf raise machine at your gym, bend over on a raised platform and ask someone to sit on your back.
Since your knees are bent in the donkey calf raises, they target your soleus muscle. By the end of this exercise and this workout, your calves should be filled with lactic acid and blood and should be begging you for mercy.
Which is your favorite calf exercise? Let us know in the comments below. Also, be sure to follow Generation Iron on Facebook and Twitter.
*Header image courtesy of Envato Elements.
Rebekah Rasmussen Details Her Year Long Journey to Natural Olympia Champion
Rebekah Rasmussen returned to Natural Olympia with a goal in mind and left with a gold medal.
Rebekah Rasmussen’s first time competing professionally as a natural bodybuilder was at the 2020 Natural Olympia. She ended that competition as the runner-up in the Bikini Divas Masters division. Afterward, she dialed in on specific goals and went to work. Fast forward one year later, she proudly held the American flag on the podium with a gold necklace draped around her neck (in Bikini Divas Masters) at 2021 Natural Olympia. In an Instagram (IG) post the day after her victory on November 14th, 2021, this is what Rasmussen had to say:
“This time last year, Olympia 2020 was my first Pro Show. It was such an incredible experience, took 2nd place and of course wanted to return for a win one day. @fit_with_tiff_stosich and I had buckled down for a solid year with specific goals. I’m beyond stoked to fulfill my dream, holding that flag, on the podium with a GOLD medal to our National Anthem. Couldn’t keep my composure, and was a very emotional and powerful moment for me.”
You can see the complete caption below.
Before 2021 Natural Olympia, Rebekah Rasmussen took home first place in Pro Bikini at 2021 Mr. America in the Open and Masters division. It’s an impressive win in bodybuilding shows when you don’t let age decide your fate in the open division. So it’s no surprise Called Out ranked her amongst the top 10 in America in the Pro Bikini class.
Her on-stage presence was one of Rebekah Rasmussen’s significant improvements in this previous Natural Olympia compared to the competition in 2020. She’s learned that it’s equally important to work on posing as you do your strength and toning goals.
Natural Bodybuilding
Natural bodybuilding leagues such as International Bodybuilding Association/ Professional Natural Bodybuilding Association (INBA/PNBA) put their athletes through modern drug testing via World Anti-Doping Agency (WADA).
Other bodybuilding leagues don’t condone drug use. Still, INBA/PNBA requires their athletes to get a complete evaluation from the best drug-testing company in the industry before competing – not only does this make the competition fair, but it’s protecting all competitors.
Here’s a take on what eminent natural bodybuilder, Colin Congo, had to say on the matter in this exclusive GI interview:
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Athlete From a Young Age
Rebekah Rasmussen’s quest to bodybuilding champion started at a young age. On IG, she states that she was a competitive runner for over 20 years, which ruined her knees. And she credits weightlifting for keeping her in shape in her 40s.
As her IG username suggests – heavyweights_n_proteinshakes – she believes heavy lifting is the key to building a stunning physique as you age. In the IG post below, she shows her transformation from her teens, 20s, and 30s to her 40s.
Thanks to weightlifting, Rasmussen expresses that she can now eat more foods and get abs as a middle-aged woman compared to running for miles on end during her younger years. Now, she aims for strength, not skinny.
Outside of being a natural bodybuilding champion and keen weightlifter, Rebekah Rasmussen is a proud mother of three daughters.
Generation Iron would like to congratulate Rebekah Rasmussen for her Bikini Divas Masters win at the 2021 Natural Olympia. And to other elite competitors, including Arely Ayala, who was the runner-up in Bikini Divas and first place winner in Bikini Angels.
Follow us on Instagram, Facebook, and Twitter for more insight on natural bodybuilders!
Chris Hemsworth Shares Video During ‘Brutal’ Pilates Workout
Chris Hemsworth is no stranger to intense workout sessions.
Chris Hemsworth has been through some incredible physique transformations during his career as an actor. This is the work of intense workout sessions using different forms of exercise. Recently, Hemsworth went through a strenuous pilates workout along with his brother, Liam Hemsworth.
This workout is being led by Centr, the fitness app created by Hemsworth that builds at-home workouts and meditations. This was extremely beneficial for many during the time of the COVID-19 pandemic while gyms were closed.
The Hemsworth brothers were joined by Chris’ stunt double, and close friend, Boby Holland Hanton for the workout. Hemsworth shared a video on Instagram for his 51.3 million followers to see.
“The struggle was real in this brutal Pilates session thanks to @centrfit @liamhemsworth@bobbydazzler84 @zocobodypro@sylviaroberts_pilates.”
Chris Hemsworth has been sharing plenty of different workout routines and physique updates ahead of his role in Extraction 2. This is the sequel of the original Netflix action movie where he plays a black market mercenary. These different workouts have included boxing and huge arm days in order to gain the necessary size — and it has worked like a charm.
This time, Hemsworth has focused on pilates. This is a workout that is aimed to build core strength. While building overall core strength, pilates increases joint flexibility and strengthens the muscles being targeted. This is why it is a beneficial form of exercise for anyone, despite their fitness goals.
Hemsworth has been focusing his attention on bodyweight training recently. This comes after some intense weight training to build muscle mass. Hemsworth has shown interest in improving speed and agility to complete the transformation.
Chris Hemsworth knows a thing or two about transforming his physique in order to prepare for a role. The 38-year-old actor has starred in movies such as Thor and Avengers:Endgame where he has been seen on the big screen in tremendous shape. It is no different as Hemsworth prepares for his new role in the Extraction sequel.
During his preparation, Hemsworth has been active on social media sharing his workouts. This is something that will likely continue. When finding some new exercises, Hemsworth is not a bad person to look to for some motivation.
For more news and updates, follow Generation Iron on Facebook, Twitter, and Instagram.
How Steve Kris Works Out For Gains With Minimal Equipment
These workouts from Steve Kris are perfect for seeing gains with only dumbbells and resistance bands.
Steve Kris is an Austrian bodybuilder and personal trainer who knows exactly what it takes to see huge gains and which workouts will prove to be most effective. A great following on social media has allowed him to post his own progress while also inspiring others to do the same.
While we all know roughly what we need to do to get fit and trim down, it can be hard to put together the most effective training plan possible for ourselves. With so much going on, and our plates full with busy lives, work, and other activities, sometimes having a workout blueprint makes life just a little bit easier.
Looking to professional bodybuilders, athletes, and other experts can be a great way to gain knowledge while also working to change our physiques into something to be proud of. With the right guidance, you are well on your way to easy success inside and out of the gym.
As a personal trainer, Steve knows how to deal with those struggling to stay motivated and focused. As a bodybuilder, Steve knows exactly what it takes to stay motivated and focused. Together, Steve has become a source of inspiration and knowledge for many and these workouts are no different.
Full Name: Steve Kris
Weight
Height
Date Of Birth
185-195 lbs.
6’0’’
05/20/1992
Profession
Era
Nationality
Bodybuilder, Personal Trainer
2010
Austrian
Steve works with higher volume to create more tension and really push his muscles to failure. While these workouts below are only with dumbbells and resistance bands, it is still possible to see great growth with minimal equipment and Steve is a prime example.
About Steve Kris
Steve Kris was always athletic as a child and stood out with whatever he did. An aspiring soccer player, he was quite good and sought a professional career. But as fate would have it, an injury proved to be a set back and Steve seemed beyond defeated.
Starting to go to the gym, Steve became enthralled with lifting and was soon hooked on heavy lifting. Building an impressive physique, he turned what was a part time hobby into something full time, getting his personal training certification and looking to help others achieve their goals. He also began competing in bodybuilding competitions and wants nothing more than to win more shows and inspire others through his hard work.
Steve Kris Training Routine
These workout from Steve are done with minimal equipment to show that you can in fact see great gains without the need for a full gym. Using only dumbbells and resistance bands, this still allows for time under tension and the ability to move weight, thus fatiguing your muscles and forcing them to grow. Steve typically trains 5-6 days a week and mixes in different exercises to add unique variety for engagement and fun, while also still being challenging to see the results he wants.
Working his biceps, triceps, shoulders, and chest with dumbbells, and also his chest with resistance bands, Steve provides us with a great workout to boost all of our gains using almost no equipment. Many of these exercises will look familiar, as they are ones you perform all the time, but the nice variation and change of pace by using either dumbbells or resistance bands adds an extra layer to each exercise and may feel different too.
Let’s take a look at these three workouts from Steve that work your biceps and triceps, chest and shoulders, and then strictly chest.
Arms (Dumbbell Only)
Exercises
Sets
Reps
DB Curls
3
10
DB Kickbacks
3
12
DB Hammer
3
10
Triceps Extensions
3
10
DB Curls into Hammer Curls
3
12
Front Triceps Extension
3
10
Chest & Shoulders (Dumbbell Only)
Exercises
Sets
Reps
Side Raises
3
12
Front Raises
3
12
Arnold Press
3
10
Push and Press
3
10
Floor DB Press
3
8
Floor DB Flys
3
8
Floor Close Grip Press
3
10
Floor Pull Over
3
10
Seated DB Military Press
3
12
Half Side Raises
3
15
Chest (Resistance Bands)
Exercises
Sets
Reps
Elastic Band Chest Press
3
10
Elastic Band Flys
3
10
Elastic Band Close Grip Chest Press
3
12
Pronated Grip Triceps Extension
3
10
Kneeling Behind Head Triceps Extensions
3
12
For some great equipment, check out our list of the Best Dumbbells and Best Resistance Bands so you can mimic these workouts and see great gains!
The Best Supplements For Better Growth
For seeing real results, having a proper supplementation routine is vital for continued success. While Steve uses his own supplements of choice, including something like a protein powder post-workout will work to increase growth and recovery time while also keeping you full. If you are someone who feels they need a boost pre-workout, then consider a pre-workout supplement to really maximize your training, as well as tacking on a BCAA supplement to push through fatigue and any unwanted soreness. Additionally, for a physique like Steve’s, a fat burner will shed that unwanted fat and kickstart your metabolism to continually burn calories. Whatever you decide, the right supplements will work absolute wonder for your gains.
Wrap Up
These workouts from Steve Kris require minimal equipment and will allow for real growth to take place. We often associate a full gym as the only way to build a desired physique, but as Steve proves, it is absolutely possible with only a little equipment but a real desire for change. Dumbbells and resistance bands should be staples in your routine anyway, and along with a supplementation routine, you never have to worry about losing gains again. Give this workout from Steve a try and see what it can do for all your workout needs today.
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 Steve Kris Instagram
Transparent Labs CoreSeries BCAA Glutamine Review
This may be the best BCAA for your repair and recovery needs.
Product Overview
How often do you get bored of just drinking water during your workouts? Often, right? You want something to drink mid-workout that you know will taste great while also benefiting you. Enter BCAA intra-workout supplements. A great way to fuel your body to grow and repair itself, these supplements are exactly what you need for that mid-workout boost. Transparent Labs CoreSeries BCAA Glutamine is a fantastic BCAA product designed to give you loads of benefits with a highly transparent and honest label.
What any good BCAA supplement will do is increase muscle growth, reduce fatigue, decrease soreness, and prevent muscle wasting in efforts to keep all your gains intact. By working with a great ratio of BCAAs, along with these other added ingredients, Transparent Labs BCAA Glutamine can do this and much more while optimizing your health and performance.
Code GENIRON10 For 10% Off
Transparent Labs BCAA Glutamine is designed for repair and recovery and is a 100% clean formula. With 5 great ingredients, the added glutamine works for better growth and reduced fatigue.
Transparent Labs is a solid company who prides themselves on transparency and honesty when it comes to their labels and ingredients. With no added artificial sweeteners, coloring, or preservatives, Transparent Labs works to bring you the top-of-the-line ingredients at clinically effective doses with no hidden formulas. Transparent Labs products are manufactured in a state-of-the-art facility in Utah that is certified current good manufacturing processes (CGMP) and registered with the Food and Drug Administration (FDA). Each product is third party tested to keep the quality as high as possible and the buying experience as easy as possible.
Transparent Labs CoreSeries BCAA Glutamine Highlights
Transparent Labs CoreSeries BCAA Glutamine offers all the benefits of a BCAA supplement with the added benefit of L-glutamine in the formula. Designed for the best BCAA for repair and recovery, Transparent Labs has crafted a 100% clean formula with a transparent label so you know exactly what you are getting. Each serving of 14 grams is designed to stimulate protein synthesis, reduce muscle fatigue, and enhance your overall performance, all while aiding in recovery and repair.
With 5 active ingredients, CoreSeries BCAA Glutamine works with a 2:1:1 ratio of BCAAs for all of the intended effects and benefits. The added bonus of this supplement is 5,000mg of glutamine. Glutamine is a naturally occurring nonessential amino acid and is the most abundant free amino acid in human muscle. It plays a major role in protein synthesis, inhibiting protein breakdown and muscle degradation, and reducing fatigue while providing immune health. Placed into this great formula is coconut water powder which is a rich source of electrolytes with a host of other overall health benefits.
Ingredients
BCAAs: Being Leucine, Isoleucine, and Valine, these can increase muscle growth, reduce fatigue, decrease soreness, and prevent muscle wasting for overall great gains (1,2).
L-Glutamine: A nonessential amino acid, this plays a role in protein synthesis while also reducing protein breakdown and fatigue (3).
Coconut Water Powder: Will work to promote better hydration while also serving as a rich source of electrolytes (4).
Other Ingredients
Citric Acid, Natural Flavor, Stevia
Total BCAAs
8,000mg
Calories
10
Carbs
2g
Number Of Servings
30
Serving Size
1 scoop
Best Way To Take
Take 1 scoop with 10-12 oz. of water before or during your workout.
Price, Flavors & Effectiveness
Transparent Labs CoreSeries BCAA Glutamine is a great supplement for growth and repair to ensure nothing you work for goes to waste. With 30 servings per container, 1 scoop of this amazing BCAA powder will pump you with all those vital nutrients. This supplement also comes in 5 great flavors including: Green Apple, Orange, Strawberry Lemonade, Blue Raspberry, and Tropical Punch.
Pros
Fully transparent label and honest ingredients
From a reputable company in Transparent Labs
Clinically dosed ingredients with no harmful additives
High amount of glutamine and additional coconut water powder are great
Cons
Premium priced option
Only available through their website
Must mix it well to avoid grittiness
Price: $39.00
Featured Transparent Labs Athlete
Hafþór Júlíus Björnsson
Hafþór Júlíus Björnsson, better known as “The Mountain”, is a sponsored Transparent Labs athlete. Rising quickly in the world of strongmen, his most notable win came at the 2020 Arnold Strongman Classic making him the first athlete to place first and take home the title of World’s Strongest Man, World’s Ultimate Strongman, and champion of The Arnold Strongman Classic. With a company like Transparent Labs that Bjornsson can trust, everything he does is backed by a great supplements company with his best interests in mind.
Check out our list of the Best BCAA Supplements for more great muscle building and recovery products!
Overall Value
Transparent Labs CoreSeries BCAA Glutamine is that supplement you need most to really boost your overall health and wellness while taking it to new heights. The right ingredients at effective dosages, along with a transparent label, ensures you get only the best product for your intra-workout needs. What you are really getting is a premium BCAA supplement with top tier ingredients from a company who knows the needs of athletes. Try Transparent Labs BCAA Glutamine today and see what this can do for all your growth and recovery goals.
Generation Iron may receive commissions on purchases made through our links. See our disclosure page for more information.
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 Transparent Labs and Envato
References
Blomstrand, E.; et al. (2006). “Branched-chain amino acids activate key enzymes in protein synthesis after physical exercise. (source)
Wolfe, R. (2017). “Branched-chain amino acids and muscle protein synthesis in humans: myth or reality?”. (source)
Gleeson, M. (2008). “Dosing and efficacy of glutamine supplementation in human exercise and sport training”. (source)
Saat, M.; et al. (2002). “Rehydration after exercise with fresh young coconut water, carbohydrate-electrolyte beverage and plain water”. (source)
Joseph Baena Looks Just Like Arnold Schwarzenegger on Set of New Film
Joseph Baena looks like Arnold Schwarzenegger reborn.
Joseph Baena is the spitting image of Arnold Schwarzenegger on set of the film Lava. Baena showed off a jacked and impressive physique on set of the new film, looking much like he father did during his heyday.
Children of athletes can have a rough go of it if they choose to follow in their parent’s footsteps. Doing so means risking constant comparisons to “the original” and often times will leave no room for nuance. So people will be ruthless with their comparisons, never giving the next generation a chance to do their own thing, make their own path before being labeled a failed duplicate of their parent. On the other hand many could give too much praise to a popular athlete’s progeny. Rather than offer constructive feedback, nothing but fierce praise is heaped upon the child. Many times that praise can be unwarranted.
Luckily Joseph Baena falls into none of those categories.
The son of the legendary Arnold Schwarzenegger has been carving out his own path. While he may have chosen to pursue bodybuilding and has even had some roles in films, Joseph Baena is clearly his own man. He has the genetics, the work ethic, and incredible presence that his father has. Yet Baena is still walking his own path separate from his father.
Despite being his own man and carving out his own unique legacy, it can’t be denied that Joseph Baena is the spitting image of Arnold Schwarzenegger in his youth. Baena has inherited all his father’s genetic gifts and has carved out an impressive physique of his own in the gym. Countless hours of training has brought him to where he is today. He didn’t just roll out of bed looking jacked, he had to earn every last bit of it.
Like his father before him Joseph Baena is dipping his toes into the realm of film. A recent post to his Instagram page showed Baena on set of the film Lava. In the photo Baena looks like a chip off the old block, giving vibes of Arnold Schwarzenegger in Predator.
Excited to be filming the movie “Lava” with the @bitflixnfts team!Comment what you think is happening in this scene ?
There’s no telling how far Joseph Baena will go in his acting and bodybuilding career. He certainly has ton of potential and could easily find himself doing well in either field if he so chooses. If those two paths aren’t what he’s looking for, Baena also has a budding real estate agent career that could prove fruitful.
What do you think of Joseph Baena and his current physique?
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.
WATCH: Kevin Malone Deadlifts 700 Pounds at 53 Years Old
Kevin Malone continues to impress in the gym at the age of 53.
Kevin Malone might be a bodybuilder but this does not mean that he is not experienced in powerlifting. The 53-year-old has been accomplishing many personal bests in the gym recently, which means he has been training with heavy weight. Recently, Malone showed off another huge lift.
Malone took to Instagram to share a 700-pound raw deadlift. The lift began smoothly until Malone was able to lock it out and return the weight to the ground. He used chalk and seemed to be wearing a lifting belt, shoes, and wrist wraps.
“700…..???#notbadfor53 #almost54 #deadlift #bodybuilding#ronnie #notbadforagrandad“
Malone got the weight off the ground with ease before slowing down a bit on the way up. He was able to power through it to complete the lift and give social media another feat of great strength.
This is not the first time that Kevin Malone has deadlifted a weight in this range. He has been in the 700-pound range multiple times and has even ventured into the realm of 750 pounds. Despite pulling off some massive lifts, Malone has never competed in a sanctioned powerlifting competition.
Malone began his career as a bodybuilder backed in 2014. He finished seventh overall at the NPC Teen Collegiate and Masters Bodybuilding Championships. Malone fell to 16th at the same competition in 2015 before taking a three-year break from the stage. Malone returned once again to competition in 2018.
In 2018, Malone notched three top-five finishes. This includes a gold medal during the NPC Northcoast Championships and third place during the National Physique Committee Phil Heath Classic.
Malone is 53 years old and has never competed in a powerlifting competition but he continues to put up big numbers. Malone recently competed a deadlift PR of 760 pounds. In his caption, Malone added “#roadto800”. It seems clear that his sights are set on some even bigger numbers as time goes on. This is in addition to a 727-pound deadlift for two reps that Malone completed back in January.
Kevin Malone is another example of a powerlifter reaching new heights in recent months. If social media is any indication, this is something that is going to continue moving forward. It will be intriguing to see what level alone reaches next.
For more news and updates, follow Generation Iron on Facebook, Twitter, and Instagram.
Colin Congo: It’s Naive To Think Drugs Are Not Related To Bodybuilding Deaths
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Colin Congo finds it “appalling” and “scary” how many young bodybuilders are dying and believes drug use cannot be discounted.
Colin Congo is a pro natural bodybuilder in the INBA/PNBA league. As such, he is subject to drug tests for any pro show that he wants to compete in. He finds this important, not only for the integrity of the sport but also for the health of its athletes. Congo has been paying attention to the recent deaths in bodybuilding as a whole and is worried about the trend he’s seeing. While we don’t know the cause of death for many of these athletes – Congo thinks drug use cannot be discounted from the conversation. In our latest GI Exclusive interview, Colin Congo explains why it is naive to assume there is no relation between drug use in bodybuilding and the tend of young deaths in the sport.
It is important to note the difference between correlation and coincidence. Just because something seems to be happening suddenly doesn’t mean they are all related. This distinction seems to be at the core of the recent deaths we have been seeing in pro bodybuilding. Many athletes have recent passed at a much too soon age. Some see this as a warning sign of health issues in the sport. Others point out that, without a real cause of death announced in any of these cases, these deaths could be a very tragic coincidence.
In either case, it’s important for all leagues to take this moment seriously. Even if this does turn out to be a coincidence – it’s most important to know this for sure to avoid potential more lives lost in the future. That’s why during our recent conversation with natural bodybuilder Colin Congo, we asked for his thoughts on the string of recent deaths and controversy surrounding them.
Colin Congo, being a natural bodybuilder, certainly has a bias against drug use in the sport (It should also be noted that other pro leagues do not endorse drug use either – but simply do not provide testing). When asked if he thinks that drug use in pro bodybuilding is responsible for young deaths – Congo believed it is very likely this is the case.
“I think we’d be naive to think that there’s no relationship,” Colin Congo states in our interview. He continues:
“I mean, we are talking about folks that, especially the younger folks right? That are like, man, heart issues in their 20s? Yeah, I mean, there are people with heart issues that die in their twenties. But at the number that we see them in the bodybuilding world, in our sport, it’s appalling and it is scary.”
Colin Congo understands that studies would need to be done and hard facts to absolutely prove it. But he also thinks without the facts, it would be foolish to completely discount drug use as a cause completely. He also takes a moment to point out that natural bodybuilding leagues don’t seem to have these kinds of young tragic deaths happen. He mentions this specifically in relation to diuretic use in bodybuilding:
“It’s [diuretics] got guys going to the hospital routinely. You know, in the last couple of days pre-contest. The week of the show, you’re like, ‘Oh, he had to drop out because of this.’ And you’re like, man, you don’t see that with the natural guys I’ll be honest with you.”
Colin Congo goes on to say he understands the psychology of why bodybuilders would take risks and turn to drugs. When you are young and want to reach that next level – a person with championship goals will do whatever it takes to succeed. That’s why Congo likes drug tested leagues. Those regulations put a full stop on drugs being an option for success.
Do you agree with Colin Congo about drugs being related to pro bodybuilder deaths? Watch his Congo’s full comments in our latest GI Exclusive interview segment above and decide for yourself.
Regan Grimes Speaks On Aggressive Level Of Training At Oxygen Gym
Regan Grimes admits he had to make up a lie in order to leave.
Regan Grimes is continuing to improve and build an incredible physique that is ready for major competitions. Grimes decided to switch trainers after a disappointing finish at the Olympia this year and it seemed to work immediately. He earned qualification to the 2022 Olympia after picking up a victory at the KO Pro Egypt.
To build a championship physique, there is a lot of hard work and dedication that has to be put in. Grimes decided to take his training to the next level and visit the famous Oxygen Gym in Kuwait. In an interview, Grimes opened up about the overly aggressive training style he was apart of.
Grimes spent about six or seven weeks training at the Oxygen Gym and out on significant weight in a short amount of time. Grimes admitted he did not feel his best and was struggling to keep up with the intensity of the workouts.
“Abdullah (Alotaibi) would be like ‘See ya downstairs at 12 o’clock,’ and then we would get started. Two guys would load the plates up and the weights, and he would be guiding. It was quite the system, it was crazy,” Grimes said.
“I was there, honestly for a total of six, seven weeks. I did put on, oh man, I think I went out there like 260, and I had almost hit 300lb. Like, it was fast, fast… I felt awful. I felt horrible. It was just overly aggressive in every aspect. I mean, we were training twice some days. Literally, I would be in my bed with meals around me, like I was eating nonstop around the clock.”
Not only was Kuwait not the right environment for Grimes, but it was not ideal for his significant other as well. Grimes explained that she joined him on the trip but left after just a few days. The conservative environment in Kuwait parlayed with Grimes’ training schedule did not make for a great trip.
Grimes’ partner was not the only one who left early. The bodybuilder decided to cut the trip short after about a month and a half. He admitted that to do so, Grimes had to make up a lie as to why he had to leave because the trainers were unhappy about the decision.
“They were very mad (about me leaving). I actually said that I was going to go home for Christmas. I had to use an excuse, they weren’t going to let me go home, I don’t think. I can’t say they weren’t going to let me, but they would’ve done everything in my power to convince me not to go, so I was like ‘I gotta go home, I’ve never missed a Christmas with my family.”
Regan Grimes is not the first person to speak out about this level of intensity from the Oxygen Gym. While the regimen was not for Grimes, there are others that have gone and enjoyed the level of workout and results. This is not a system that might be for everyone but the results do not lie.
For more news and updates, follow Generation Iron on Facebook, Twitter, and Instagram.
Four Plateau-Busting Strategies To Apply To Your Training
Understanding Training Plateaus and How To Deal With Them
When things are going well in the gym, it’s a great feeling. Your body is noticeably different, the weights are all going up, and motivation is through the roof.
But, what about when things are not going so well?
Training plateaus are a normal part of physical training and if you’ve not yet hit one, you will. Plateaus can be extremely frustrating and challenging. But, fear not, there are a number of methods that you can implement to allow you to break through.
This article will highlight four scientifically-backed strategies that can allow you to move beyond a plateau and start making progress again.
What Is A Training Plateau?
As the name suggests, a training plateau is where improvements stall or cease even though you are continuing to train consistently in the gym.
A plateau will occur after a period of progress. Initially, you may find that you are consistently able to add weight or reps to your lifts, however, after a while, you will find this is not possible.
It’s important to recognize that the training plateau is part and parcel of physical training and a hurdle that all lifters will face at some point or another.
Therefore, understanding how to move beyond training plateaus is crucial if you aspire to continually improve.
What Causes A Training Plateau?
A training plateau occurs when the body has become accustomed to the training stimulus and can deal with the stresses associated with physical training.
To best explain the relationship between the training stimulus and a plateau, let’s consider strength training novices.
Those who are new to strength training have never been exposed to strength training before, their body rapidly adapts to deal with stress being placed on the muscles.
As a result of this new training stimulus, muscular strength and size will increase which will allow them to lift heavier or perform a greater number of reps.
However, as their body becomes more highly conditioned, they will find that they are no longer able to add the same amount of weight or perform the same number of additional reps as previous.
Eventually, they will reach a point where the body can comfortably deal with the demands of the workouts and, therefore, adaptations will cease.
This can be a frustrating period where the lifter is working hard in the gym yet is not reaping the rewards.
The most common strategy employed to help you start improving once again is to simply change the training stimulus.
Introducing a new training stimulus that the body is not accustomed to will force it to start adapting once again.
However, some lifters (particularly athletes and the highly conditioned) may need to apply some additional measures to allow them most effectively move beyond a training plateau,
The Four Plateau-Busting Strategies
This section will outline four effective strategies that you should consider that will allow you to make progress again.
1) Switch Up Your Training Program
As reflected on, the most common strategy to bust a plateau is to change up the training stimulus. This means making alterations to your training program and workouts.
Most lifters will attempt to change training volume and loading schemes.
For example, instead of following a program that revolves around heavy lifts of five sets of five reps, you might consider switching to a program that primarily uses moderate weights for sets of 10 reps or more.
While this undoubtedly can be an effective way of altering the training stimulus, research has suggested that there may well be a better strategy for plateau busting.
Results from one study have shown that introducing new exercises to a training program is an effective way of increasing strength levels and may be more significant than changing loading schemes (1).
Therefore, consider performing exercise variations that work the muscles of the body in a slightly different manner.
For example, instead of performing the back squat, you could switch to the front squat. Similarly, you may wish to swap the conventional bench for the incline bench.
Another alternative would be to change the equipment that you are using. Instead of the barbell shoulder press, you could perform the press using dumbbells or cables.
2) Perform A Deload
Although changing up your training program is recommended, it may not always be necessary. In fact, it may actually be beneficial to reduce the training load.
On the face of things, this may seem counterproductive. How can reducing the training stimulus lead to improvements?
Well, it all comes down to recovery.
Although hard work in the gym is required, the extent to which you adapt is also dependent on your ability to recover.
You will only be able to make significant progress if your body has adequately recovered from the previous training session.
Training with excessive intensity or failing to prioritize post-workout recovery may place too much stress on the body.
If the body is unable to cope with this demand, substandard progress will be made. This is why performing a deload is important.
A deload is where the intensity and total training volume of each workout is substantially reduced.
The purpose of this is to allow the body sufficient time to recover fully and avoid overtraining thus enhancing the rate of adaptation (2).
If you are unsure about how to effectively deload, a useful guide is to reduce total training volume by 40% for at least one week before ramping up the intensity once again.
3) Focus On Improving Sleep
When it comes to improving health and fitness, an important factor that is often overlooked is sleep.
Often, sleep is sacrificed to cater for the busy lives that so many people live. However, getting inadequate sleep can be detrimental and contribute to a training plateau.
Research has determined that getting a good amount of sleep can lead to a greater improvement in muscular strength.
Conversely, poor sleep has been associated with a decrease in muscular strength (3).
During sleep, the body is going through a variety of different processes that contribute towards our recovery from strength training sessions.
Therefore, by failing to prioritize sleep, you may interfere with these processes and not allow the body to recover fully.
One particularly crucial process that occurs during sleep is hormone production. It is thought that poor sleep may interfere with this process and consequently impair repair and recovery (4).
As highlighted in the above point, recovery is key if you want to make significant improvements.
While sleep demands differ from individual to individual, the general recommendation for adults is to sleep for seven to nine hours per night.
If you fail to get this amount of sleep, you may find it challenging to make significant progress in the gym, and should, therefore, make sleep a higher priority.
4) Analyze Your Nutrition
Staying on the topic of recovery, good nutrition also plays a massive role in recovery from training sessions.
The first area to consider is your calorie intake. For the majority of individuals, if you are not consuming enough calories per day, it may be extremely challenging to make substantial progress.
Secondly, you must have a look at your daily macronutrient intake. There are three macronutrients – carbohydrates, proteins, and fats.
Your intake of carbohydrate and protein is particularly important when it comes to physical training.
Carbohydrates are sugars that provide the body with the energy required to perform exercise. Therefore, failing to consume enough carbs may negatively impact energy levels and athletic performance.
Most lifters will already know the importance of consuming enough protein each day. Protein helps in the muscle rebuilding process after a workout.
Not consuming enough protein can inhibit recovery from training sessions which can negatively impact progress and even contribute towards overtraining.
Hydration is another extremely important factor to consider. There are a number of studies that have found that poor hydration levels can lead to a reduction in performance (5).
If you are unsure where to start, begin by tracking your nutrition and do so for a full week. Once the week is over, have a full audit of your nutrition and then look to implement any necessary changes.
Final Word
Although frustrating, plateaus are not insurmountable. With careful review of your training, sleep, and nutrition, it is very possible to bust through one.
Therefore, if you are in the position where improvements are few and far between, consider applying the four strategies outlined above.
References:
1 – https://pubmed.ncbi.nlm.nih.gov/24832974/ Fonseca, Rodrigo M.; Roschel, Hamilton; Tricoli, Valmor; de Souza, Eduardo O.; Wilson, Jacob M.; Laurentino, Gilberto C.; Aihara, André Y.; de Souza Leão, Alberto R.; Ugrinowitsch, Carlos (2014-11). “Changes in exercises are more effective than in loading schemes to improve muscle strength”. Journal of Strength and Conditioning Research. 28 (11): 3085–3092. doi:10.1519/JSC.0000000000000539. ISSN 1533-4287. PMID 24832974.
2 – https://www.ncbi.nlm.nih.gov/pmc/articles/PMC4637911/ Lorenz, Daniel; Morrison, Scot (2015-11). “CURRENT CONCEPTS IN PERIODIZATION OF STRENGTH AND CONDITIONING FOR THE SPORTS PHYSICAL THERAPIST”. International Journal of Sports Physical Therapy. 10 (6): 734–747. ISSN 2159-2896. PMC 4637911. PMID 26618056.
3 – https://www.ncbi.nlm.nih.gov/pmc/articles/PMC5749041/ Chen, Yanbo; Cui, Yufei; Chen, Shulei; Wu, Ziqiang (2017-12). “Relationship between sleep and muscle strength among Chinese university students: a cross-sectional study”. Journal of Musculoskeletal & Neuronal Interactions. 17 (4): 327–333. ISSN 1108-7161. PMC 5749041. PMID 29199194.
4 – https://www.ncbi.nlm.nih.gov/pmc/articles/PMC4860870/ Buchmann, Nikolaus; Spira, Dominik; Norman, Kristina; Demuth, Ilja; Eckardt, Rahel; Steinhagen-Thiessen, Elisabeth (2016-4). “Sleep, Muscle Mass and Muscle Function in Older People”. Deutsches Ärzteblatt International. 113 (15): 253–260. doi:10.3238/arztebl.2016.0253. ISSN 1866-0452. PMC 4860870. PMID 27151463.
5 – https://www.ncbi.nlm.nih.gov/pmc/articles/PMC4672008/ Sawka, Michael N.; Cheuvront, Samuel N.; Kenefick, Robert W. (2015). “Hypohydration and Human Performance: Impact of Environment and Physiological Mechanisms”. Sports Medicine (Auckland, N.z.). 45 (Suppl 1): 51–60. doi:10.1007/s40279-015-0395-7. ISSN 0112-1642. PMC 4672008. PMID 26553489.