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Changing It Up: Occlusion Training
Here is a way to change it up using occlusion training!
The gym can be a breeding ground for groundbreaking idiocy but in the same instance it can help provide inspiration for some new ways to train also.
The technique I am going to talk about, isn’t one that is used too often as it has the potential to be dangerous if used incorrectly but also if used right it can add to your gains.
What method am I referring to? Of course, it is Occlusion training.
What is Occlusion Training?
The term “occlusion” has a literal definition of “a closure or blockage”.
So Occlusion training or Blood Flow Restriction training (BFR), is the act of causing a blockage of blood to the muscle groups being exercised with the use of cuffs, bands, or wraps.
An example would be using bands around the top of the biceps to ensure maximum pump during bicep curls. Or cuffing the top of your legs to get those quads pumped. If you have lagging calf muscles then why not cuff the tops of your calves and go HAM with calf raises.
So what makes this method work?
Because blood flow is being restricted to the muscle which has been cuffed, the blood is essentially being pooled in that one area (the muscle which has been cuffed), and this then limits oxygen delivery to that area, which in turn takes longer to reach muscle fatigue in the area that has indeed been cuffed.
One of the most amazing aspects about Occlusion training is that it actually allows the body to respond to low level intensity exercise (best used for fat loss) in the same way it does to moderate intensity exercise (best use for muscle hypertrophy). This means you are able to get the same muscle building benefits while lifting lighter weight as you would by lifting heavier weight
So even though you’re lifting a lighter load it will feel heavier and this metabolic stress tricks your brain into believing it is doing more work than you actually are and this then triggers the release of growth hormone.
How to do it:
For muscle growth, you need to use heavy weights ( > 65% of your 1RM). However, occlusion training with lighter weights (20 -50% of 1RM) has shown to achieve muscle & strength gains comparable to conventional training with heavier weights (around 80% 1RM).
Should you do it?
One study concluded that the occlusion or ‘BFR can lead to improvements in strength, muscle size and markers of sports performance in healthy athletes’.
They also added that additional studies needed to be ‘conducted to find the optimal occlusive pressure to maximize training improvements.’
So how does it increase muscle growth?
Well muscles are made of two types of fibers: Type 2 & Type 1 fibers.
Type 2 fibers are the ones which grow easily and make you look big. But Type 2 fibers are only recruited when you go to failure or when you use heavy weights ( >80% 1RM).
When lighter loads are combined with occlusion, Type 2 fibers are recruited way early in the set just like when you are doing a heavier weight. So they get naturally bigger.
Lighter loads with occlusion have also shown to increase growth hormone (GH) levels more than heavy training would normally do.
But how does it release Growth Hormone?
A study from 2000 showcased that low load BFR training to failure increased growth hormone ‘290 times as high as that of the resting level 15 mins after the exercise’ in question.
And as mentioned earlier, even though you’re lifting a lighter load it will feel heavier and this metabolic stress tricks your brain into believing it is doing more work than you actually are and this then triggers the release of growth hormone.
Body parts for occlusion:
Muscle
Where to cuff
Biceps
Top of arm between delt and bicep
Triceps
Top of arm between delt and
tricep
Quads
Top of the Quad
Hams
Top of the Ham
Calves
Top of calves
Forearms
Top of forearms, just below elbow
Tips:
Do not wrap at knees or elbows, go top of arms or legs depending on muscle you are training
Wrap in layers, and spread out the cuff and bandage being used so excess pressure isn’t being placed on the same area
Do not wrap too tight where movement becomes restricted, you want to aim for 40-60% tightness
To conclude
Now if you’re looking to build up strength especially after an injury, short term use of occlusion training may be a good way to get back in the game. Likewise, if you’re getting fatigued by heavy lifting or just the thought of having to pick up a really heavy bar to make a difference is getting you down, doing some short term occlusion sets because of their effective low reps and light weight, may be just the thing to keep you training and provide the mental break necessary to get back at it.
So there you have it, occlusion training can now be added to your armoury for the next session.
So until next time, keep pumping!
For more news and updates, follow Generation Iron on Facebook, Twitter, and Instagram.
References
https://www.ncbi.nlm.nih.gov/pmc/articles/PMC6530612/
https://pubmed.ncbi.nlm.nih.gov/33196300/
https://journals.physiology.org/doi/full/10.1152/jappl.2000.88.1.61
https://pubmed.ncbi.nlm.nih.gov/19885776/
https://www.ncbi.nlm.nih.gov/pmc/articles/PMC5609669/
https://www.ncbi.nlm.nih.gov/pmc/articles/PMC6349784/
https://pubmed.ncbi.nlm.nih.gov/30011262/
https://www.ncbi.nlm.nih.gov/pmc/articles/PMC6683630/
https://pubmed.ncbi.nlm.nih.gov/23446173/
https://www.ncbi.nlm.nih.gov/pmc/articles/PMC3463864/
https://pubmed.ncbi.nlm.nih.gov/26323350/
https://pubmed.ncbi.nlm.nih.gov/10846023/
Iain Valliere: The Struggle Of Mass Monster Eating & Vital Tips For Hardgainers
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Iain Valliere discusses the often ignored struggle of eating mass amounts of food to reach pro bodybuilding size… and shares tips to improve your appetite.
Iain Valliere is a pro bodybuilder on the rise in Men’s Open. In 2021, he received much hype for his physique winning multiple shows throughout the year. He also placed 7th at the Olympia 2021. This is nothing to slouch at. That’s why we turned to him for advice that he could share with up and coming bodybuilders. During our discussion, the topic of diet, nutrition, and the challenge of eating high amounts of calories became a focus. In our latest GI Exclusive interview, Iain Valliere shares his personal struggles with eating like a mass monster and shares his tips for how to improve appetite.
Men’s Open bodybuilders are massive. There’s no getting around that. For fans of the sport, we might all be used to the mass monster size. But to the average person, these athletes look like freaks. That’s part of the appeal. But the reality is, even if it’s largely muscle, Men’s Open bodybuilders weight between 240-300 pounds on average. That’s a lot of weight. Training hardcore in the gym alone doesn’t build that kind of size. It takes a lot of food to build up that kind of weight as well. It’s a situation that Iain Valliere knows very well.
It’s no secret that most pro athletes consume far more calories than the average person. Bodybuilders fall on the most extreme side of this. In order to maintain 250 pounds of muscle, a bodybuilder needs to eat a lot. This is not natural for most people – even for most bodybuilders dedicated to the sport and lifestyle. In fact, Mr. Olympia champion Jay Cutler himself described a bodybuilder diet as force feeding.
During our conversation with Iain Valliere, we talked about bodybuilding diets and the struggle of eating mass amounts of food. Valliere revealed that he is naturally a hardgainer. When he graduated high school he only weighed 106 pounds. Putting on massive bodybuilding weight was always a challenge for him. Eating large amounts of food every day was basically a chore.
So what can a hardgainer do when they simply have no appetite to eat more food? What happens when the prospect of eating one more bite of anything disgusts them? We asked this question to Iain Valliere – and he had some vital tips to share.
First there’s the unfortunate truth, it simply takes time for you to physically and psychologically adapt to eating mass amounts of food. Iain Valliere admits he had more struggles when he first started. But consistency and constant effort into the sport simply rewires your mentality over time. It’s not going to make the early efforts any easier – but it does get better.
Thankfully, Iain Valliere also has some truly actionable tips to help increase your appetite. Many bodybuilders will avoid cardio during bulking season. This is due to the fear of cardio cutting away at muscle on top of the fat. Valliere has learned that cardio is actually necessary for bodybuilders – even during the off season. It doesn’t have to be hardcore cardio – but some aerobic action each day will increase your appetite. Valliere suggests talking a jog or walk after every meal. It will not burn too many calories – but help prevent bloating and fullness in the long run.
You can watch Iain Valliere explain his full experience with eating and his tips to increase appetite in our latest GI Exclusive interview segment above!
2021 Mr. America Highlights & Recap
The 2021 Mr. America competition was one that featured many exciting highlights.
The 2021 Mr. America competition has a rich history of success and this year was no different. All competitors gathered at The SHOWBOAT Hotel in Atlantic City, NJ to put on another rendition of Mr. America. The three-day event took place from Oct. 8-10 and was full of action from the opening minutes.
Mr. America is an all-natural competition where athletes enter with a bit of a different look than IFBB professional bodybuilding. There is not as much mass on stage and competitors do not enter looking as tight. This is because the bodybuilders do not dry out their muscles as much and retain a bit more water. This makes athletes look different on stage but that does not mean that judging is softer or that competitors do not look incredible.
Top Athletes
When the athletes step on stage, they are judged on five basic criteria. These are muscular development, muscular proportion, conditioning, posing, and general appearance. Along with placings, there are three divisions that perform a routine — Men’s Open, Men’s Classic Physique, and Women’s Physique. Entering the competition, there were favorites to win but that does not mean that it played out that way.
There were many returning winners looking to defend their title at the 2021 competition. Joe LaCerra returned to defend his title in the Pro Classic category while Dora Avila was the reigning champion in Pro Bikini. Johnny Dotson returned after a 2020 victory in Pro Men’s Physique and Jenna Bidoglio was the champion in Pro Figure.
In the end, it was Cory Brown who highlighted the show with a victory in Men’s Open. He appeared on stage in excellent shape with conditioning that was above the rest. Jeremiah Kenney-Wright was named the new champion in Pro Classic while Arius Norris won gold in Men’s Physique. Bidoglio was bested in Pro Figure but took home gold in Classic Figure.
Prior to the competition, Generation Iron spoke with multiple athletes and this includes the likes of Joe LaCerra and Jenna Bidoglio.
LaCerra spoke on his training routine and how martial arts led him to bodybuilding. This began at a young age and in high school, LaCerra began training in the gym. He took all skills learned at a young age and put them into bodybuilding. LaCerra believes in recovery while training and this is why he keeps his volume low while training o maximize recovery. He finds it important to log progress and keep track of any changes in physique.
It is not surprising that LaCerra, along with other Mr. America competitors, believe in foods with high protein. This includes eggs, egg whites, chicken, and lean beef. Bidoglio follows much of the same nutritional values but had a different upbringing that led to bodybuilding.
Bidoglio was a three-sport athlete in high school before falling into bodybuilding. As an athlete, Bidoglio was always working out in some aspect and her physique caught the eye of her coach. This is when she began giving proper nutrition and training a try and the results were immediate. Now, Bidoglio has turned into one of the best all-natural competitors in the sport.
History Of Mr. America
Mr. America has made great strides since its beginning in 1939. It was started by the Amateur Athletic Union when it championed the idea of Greek ideal that perfectly sculpted physiques. The IFBB was a challenger to Mr. America when it was founded. There was a slow decline of the original ideals when money became involved along with the idea that physiques and builds must be larger.
The AAU wold eventually stop hiding the contest and this caused it to fall out of the public eye a bit. Over the years, East Coast Fitness Concepts began taking over in an attempt to bring Mr. America back to prominence. Successful events over the last two years is beginning to accomplish this goal.
The 2021 event was broadcasted on CBS Sports Network. This is an important step for natural bodybuilding to gain an audience and continue to build a strong reputation. When it comes to all-natural competition, Mr. America is leading the way. This is the top competition in the natural bodybuilding scene and it will only continue to grow from here.
The 2021 competition was a rousing success and this was a huge step forward for a competition that continues to build momentum. It will be interesting and exciting to see how it continues to grow over the years.
For more news and updates, follow Generation Iron on Facebook, Twitter, and Instagram.
Will Smith Gives Progress Report, Says He’s In The Best Shape of His Life
Will Smith gives update on his physique with epic training montage.
Will Smith gives a progress report on his physique transformation and it’s pretty epic. The popular actor took to Instagram to showcase his transformation journey and the intense training he’s been putting in on his quest to get in the best shape of his life.
When you reach an advanced age getting in shape can be a bit tricky. In fact it can be down right excruciatingly difficult. As a man in there fifties, building muscle and maintaining a fit physique can be a task that seems nigh impossible to maintain. But despite that fact, there are plenty of individuals out there who are willing to take on the challenge of constructing a strong and well balanced physique.
One of those men is none other than popular actor Will Smith.
While he may have had a trim and fit physique in his youth, these days Will Smith isn’t exactly the heartthrob he was in his youth. Gone are the days of Ali where he portrayed the iconic and legendary heavyweight boxing champion complete with a well muscled and shredded physique. It it’s place was a Smith who had some extra pounds around his midriff.
Or at least that was the case a few months back.
Epic Training
Over the summer Will Smith declared that he would get in the best shape of his life. Since that day Smith has been putting himself to the task. The veteran actor has played no games in his physique transformation journey. He’s training hard and committed to his goal of getting in great shape and it shows. His recent post on Instagram shows a man focused on change.
And to think Sundays used to be for muffins ?
Will Smith looks like a man possessed in this training montage. He’s mixing his training up and keeping things fresh in his approach to training. If he continues down this path he’ll surely get into really incredible shape.
What do you think about Will Smith and his training program?
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.
Ronnie Coleman Discusses Motivation In The Gym At 57 Years Old
Ronnie Coleman is continuing to train and keep up his physique at 57 years old.
Ronnie Coleman is one of the best bodybuilders of all-time. He has eight Olympia titles, which is tied for the most in the history of the sport. It has not always been an easy road for Coleman but he was able to stay at the top of his game throughout his career and is continuing to train to 57 years old.
In a recent YouTube video, Coleman spoke on his motivation in the gym to the day. He has struggled with his health over the years and this includes a recent back injury sine retiring from competition. He still makes frequent appearances in the gym and this led to him being asked what his motivation was to this day.
“That’s easy. Working out is a hobby for me. I’m having the most fun that I’ve ever had in my whole entire life. So I look forward to going to the gym each and every single day, and if I don’t I’m in a real, real, real bad mood. So I stay motivated because it’s my passion, and I’m having the time of my life, and I look forward, and it is the best hobby that I’ve ever had,” Coleman said.
Ronnie Coleman received the Lifetime Achievement Award at the 2021 Arnold Classic. This is because of the work he has done for the sport of bodybuilding and the great success that he saw on stage. Coleman was always well-conditioned but transformed the sport of bodybuilding in a way that led competitors to aiming for incredible mass.
There are many accomplishments to be proud of for Coleman but he admits that wining his first Olympia title is still the best.
“The best moment of my life was when I won my first Mr. Olympia title, because the only I reason I got into bodybuilding was because Brian told me he would give me a free membership to the gym. Never had any intentions whatsoever of winning the Mr. Olympia. Hell, I didn’t even know what it was when I started bodybuilding.”
Ronnie Coleman’s first Olympia title was in 1998. This was well after he began having issues with his back. In 1996, Coleman suffered herniated discs that put his status at the Arnold Classic in jeopardy. Coleman refused surgery and went back to training.
The competition was about eight weeks away and Coleman was determined to get on stage. In fact, he credited hard work in the gym for improving his back and overall status to get back to competition.
“The doctors said ‘We can do surgery if you want us to and we can fix. that herniation right away.’ I was like dude, I ain’t doing no surgery. So I went straight to the chiropractor, and I went every single day, and that helped a whole lot. That got me ready to get back in the gym… So I get back in the gym after two weeks laying on the floor, and I started back working out. Actually I think the gym is what really got me back to normal. Going to the gym, working out, doing that same old thing.”
Even during his years of retirement, Coleman has remained a huge name in bodybuilding and that will continue. His work in the gym will also continue and he has made that clear. It is nice to see that Coleman still remains motivated to put his body through workouts and that he is healthy enough to endure the pump.
For more news and updates, follow Generation Iron on Facebook, Twitter, and Instagram.
The Ultimate Guide To The Upright Row
Developing Strength And Size In The Back and Shoulders
For years, the upright row has been used by strength, power, and fitness athletes in order to develop back and shoulder strength and size.
While the exercise itself is fairly straightforward, if performed incorrectly it may inhibit your progress or, even worse, lead to injury.
This comprehensive guide will provide all the detail you require to allow you to perform the upright row safely and effectively.
Three-Step Guide To Performing The Upright Row
While dumbbells, kettlebells, bands, and cables can all be used for the upright row, the following technique is specifically for a barbell upright row.
Work through the following three steps to perform the perfect upright row.
1) Pick Your Grip
Before you even lift the bar from the floor, you need to determine which grip you are going to use.
A wider grip on the bar will emphasize the posterior deltoids while a narrower grip will target the trapezius muscle and biceps to a greater degree (1).
For those who wish to get the best of both worlds, use a grip that is approximately three inches wider than shoulder-width.
Ideally, you should select the grip that is most applicable to you and any sport you participate in. For example, weightlifters should consider using clean and snatch grips when performing the upright row.
2) Stand With The Bar
Once you have gripped the bar, lift the bar up to the hips and stand up tall. When lifting any heavy object from the floor, it’s important to lift the chest and keep the core engaged.
Once standing, think about pulling the shoulder blades back and down all while maintaining a tall chest and braced core.
Focus on squeezing the barbell tightly so that the knuckles stay pointed down and the elbows flare out slightly. This will allow you to pull the elbows upward with greater efficiency.
3) Drive The Elbows Up
Powerfully drive the elbows up and slightly out all while keeping the bar as tight to the body as possible.
Letting the bar drift away from the body will interfere with the path of the elbows and will likely cause them to move backward rather than staying over the wrists.
Ensure that you do not excessively load the bar. Use a weight that allows you to use a full range of motion and control the eccentric (lowering) phase.
Upright Row Benefits
The upright row is associated with a number of benefits that will be discussed in the below section.
1) Increasing Shoulder Strength and Hypertrophy
The most obvious benefit of the upright row is increasing strength and size in the shoulders as the movement recruits a variety of muscles around the shoulder joint.
Therefore, for those who aspire to increase shoulder strength or size, pressing abilities, or general strength, the upright row is a great option.
To maximize strength development, it is critical that the technique used is high-quality. Failing to prioritize form may interfere with time under tension and muscle activation thus inhibiting progress.
2) Targeting The Traps
The trapezius muscles play a key role in a number of compound exercises such as the deadlift, squat, and pressing exercising. Having large traps is also a physical feature that many desire.
These muscles are specifically targeted during the upright row and regularly performing this exercise can lead to significant improvements in trap strength and size.
To maximize trap development, use a narrower grip as a wider grip will place more demand on the posterior delts.
3) Enhance Clean and Snatch Performance
In the second pull during the clean and snatch, the lifter must replicate a motion that is not dissimilar to the upright row.
They must explosively pull the bar upwards by elevating the shoulders and elbows all while keeping it tight to the body.
Therefore, becoming proficient at the upright row may transfer directly to a stronger, more efficient second pull during the clean and snatch.
Upright Row Muscles Worked
As highlighted, the upright row specifically targets the shoulder muscles. However, there are many other muscles that must engage to allow the elbows to be pulled upward.
The muscles worked in an upright row include:
Deltoids (anterior, lateral, and posterior)
Trapezius
Rhomboids
Biceps
Who Should Perform Upright Rows?
Before loading the exercise it is crucial to assess whether or not the lifter can successfully elevate the hands while keeping them close to the body without experiencing pain or asymmetry.
Performing the upright row with poor form has been associated with shoulder impingement (2), therefore, caution is required and form must always be the top priority.
While anyone can really perform upright rows, there are specific populations that may gain greatly from them.
1) Powerlifters
Increasing the strength and size of the upper back and shoulders may translate to a better performance with the squat, deadlift, and bench press.
2) Strongmen
The vast majority of strongmen events require a large degree of upper back and shoulder strength. Consequently, the upright row can be used as an accessory to facilitate strength performance.
3) Olympic Lifters
As briefly touched on, there are similarities between the upright row and the Olympic lifts. Practicing the upright row regularly will not only increase strength but will also reinforce the correct movement patterns.
Upright Row Programming Considerations
The load and volume that you perform will determine the fitness component that you predominantly develop.
If you are looking to increase strength, focus on heavier weight and lower reps as studies have consistently shown this to be most effective (3). 4-6 sets of 3-8 repetitions will suffice.
Extremely heavy loads and low reps (1-3) are not recommended as this may lead to the breakdown of form and injury.
For muscle growth, muscle fatigue and time under tension appear to be influential factors (4). Therefore, utilizing a slightly higher rep range may help you achieve this. Focus on 3-5 sets of 8-15 reps.
When performing upright rows for size, concentrate on the muscular contractions and look to increase time under tension as much as possible. Moderate weight is often best for this.
Upright Row Variations
This section will provide five excellent upright row variations that will allow you to maximize upper back and shoulder development.
1) Narrow Upright Row
As mentioned, assuming a narrower grip on the bar will place a greater demand on the traps. Therefore, to optimize trap development, the narrow grip variation is recommended.
As the name suggests, this variation simply involves reducing the distance between the two hands. However, be wary that this variation may place additional stress on the wrists and shoulder if done incorrectly.
2) Clean Grip Upright Row
When performing a clean, the hands are placed on the bar slightly wider than shoulder-width. Therefore, for the clean grip upright row, simply replicate this grip.
For any lifter who regularly performs cleans, this variation may help to improve the second pull both in terms of power production and movement.
3) Snatch Grip Upright Row
The snatch has a much wider grip than the clean. While each lifter’s hand position will likely differ, the grip should be wide enough so that the bar sits at the crease of the hips.
Once the bar is in this position, simply perform an upright row. Because this grip is much wider, there is a greater emphasis on the posterior deltoids.
4) Band or Cable Upright Row
While barbells are excellent resistance training tools, they aren’t the only ones. Bands and cable are superb tools that can accelerate strength development.
One of the biggest benefits associated with bands and cables is that they sustain tension on the muscle throughout the entirety of the movement.
5) Dumbbell Upright Row
Although it is typically possible to lift a heavier weight with a barbell in comparison to a dumbbell, barbells may mask strength imbalances.
Using two individual dumbbells, however, will firstly help you determine whether or not imbalances or asymmetries exist and secondly, allow you to eliminate them.
Alternatives To The Upright Row
Some may find the upright row to be an unsuitable exercise due to previous injury or mobility concerns, for example.
Here are three superb alternatives to the upright row that target similar musculature and allow you to develop strength, size, and performance.
1) Clean / Snatch High Pull
The high pull shares characteristics with the upright row with the primary difference being the involvement of the lower body. It will help to develop full-body strength, timing, positioning, and power output.
To perform a high pull, hinge forward and allow the bar to descend towards the knees before powerfully driving the hips through and simultaneously pulling the bar upwards.
2) Muscle Clean / Snatch
The muscle clean and snatch is an advancement on the high pull and upright row. In terms of developing muscular strength and recruitment, there are few exercises that compare.
For these exercises, the high pull will be performed, however, instead of returning the bar to the hips, it will be pressed directly overhead.
3) Face Pull
Although the plane in which this exercise is different from the upright row, the face pull highly activates the same muscle groups and, therefore, can improve upper back and shoulder strength.
For this, you will need to use a cable or band. Grasp the ends of the equipment with both hands and pull it towards the face all while keeping the elbows high.
Final Word
There is a vast array of upper back and shoulder strengthening exercises, however, the upright row is one of the most effective.
It is particularly useful for those who partake in powerlifting, strongman, and Olympic lifting. Becoming proficient with the upright row may facilitate an improved performance in these sports.
References:
1 – https://pubmed.ncbi.nlm.nih.gov/22362088/ McAllister, Matthew J.; Schilling, Brian K.; Hammond, Kelley G.; Weiss, Lawrence W.; Farney, Tyler M. (2013-01). “Effect of grip width on electromyographic activity during the upright row”. Journal of Strength and Conditioning Research. 27 (1): 181–187. doi:10.1519/JSC.0b013e31824f23ad. ISSN 1533-4287. PMID 22362088.
2 – https://pubmed.ncbi.nlm.nih.gov/24077379/ Kolber, Morey J.; Cheatham, Scott W.; Salamh, Paul A.; Hanney, William J. (2014-04). “Characteristics of shoulder impingement in the recreational weight-training population”. Journal of Strength and Conditioning Research. 28 (4): 1081–1089. doi:10.1519/JSC.0000000000000250. ISSN 1533-4287. PMID 24077379.
3 – https://www.ncbi.nlm.nih.gov/pmc/articles/PMC5131226/ Schoenfeld, Brad J.; Contreras, Bret; Vigotsky, Andrew D.; Peterson, Mark (2016-12-01). “Differential Effects of Heavy Versus Moderate Loads on Measures of Strength and Hypertrophy in Resistance-Trained Men”. Journal of Sports Science & Medicine. 15 (4): 715–722. ISSN 1303-2968. PMC 5131226. PMID 27928218.
4 – https://www.ncbi.nlm.nih.gov/pmc/articles/PMC3285070/ Burd, Nicholas A; Andrews, Richard J; West, Daniel WD; Little, Jonathan P; Cochran, Andrew JR; Hector, Amy J; Cashaback, Joshua GA; Gibala, Martin J; Potvin, James R; Baker, Steven K; Phillips, Stuart M (2012-01-15). “Muscle time under tension during resistance exercise stimulates differential muscle protein sub-fractional synthetic responses in men”. The Journal of Physiology. 590 (Pt 2): 351–362. doi:10.1113/jphysiol.2011.221200. ISSN 0022-3751. PMC 3285070. PMID 22106173.
*Header image courtesy of Everkinetic via the Creative Commons Attribution-Share Alike 3.0 Unported.
Personal Training Should Be A Strict No And This Is Why
These Are The Reasons Why You Should Never Sign Up For Personal Training
Personal training is one of the biggest profit making services for a gym and its trainers. This is the reason the staff at the gyms push people to sign up for personal training (PT) programs. The newbies are the most prone to the PT sales pitch.
If you’ve just got a gym membership, working out can look intimidating. The trainers at your gym know this and will try to push you into signing up for a PT. No matter how hard they try, you should stay away from it.
1. Not For The Long Run
Staying with a personal trainer forever can be hard even if you want to compete in pro bodybuilding shows. Most people tend to stop taking the personal training services once they get the knack of things in the gym.
While this might be the obvious next step for you, there are chances your personal trainer will not be happy with your decision. Don’t expect help or spot from the trainers at your gym once you’re off the personal training program.
2. Cross Selling
Once you sign up for PT, you’ve established you’re ready to spend handsomely on your health. Many gyms recommend and sell supplements to their customers and make a fat commission on every sale.
Cross selling doesn’t end at supplements. It can even extend to gym gear and any other thing related to fitness and working out. Don’t be surprised the next time your personal trainer finds something extraordinary and wants you to try it.
3. Over Dependence
Getting a personal trainer for yourself is like outsourcing the tension about your health. This can be a good and a bad thing. Over-dependence on your trainer for your training and nutrition plans can be harmful.
Your trainer will love to do all this work since it will keep you dependent on him. You should be actively involved in building your diet and training plans. Make sure you’re questioning and learning from your trainer with every single passing day.
4. No Custom Training Programs
Personal training isn’t as personal as you might think it is. Look at it from the business point of view, the more clients the trainer services, the more he earns. Training clients for the entire day can leave little to no time to work on individual client training programs.
The trainers end up building a generic training plan which all their trainees follow. In worse cases, people follow plans which are available on Bodybuilding.com for free. If you decide to opt for personal training, see to it your instructor builds a custom plan for you.
5. Getting A Wrong Match
No two people are the same. You can’t go with any fitness trainer. You need someone who matches your personality and style and understands where you lack. Your fitness instructor will be with you for the entire time you’re in the gym, choose someone you can jell well with.
Hiring a wrong match can act as a demotivation. You might start skipping your workouts because of your trainer. The best way to avoid this is to ask the trainer for a trial and only finalizing if he is a good fit for you.
Have you ever opted for personal training? Let us know in the comments below. Also, be sure to follow Generation Iron on Facebook and Twitter.
Margarita Ventura’s Top Finish At NPC East Coast Cup 2021
After months and months of prep, strict dieting, and grueling workouts, Margarita Ventura had a great showing this past weekend.
The 2021 NPC East Coast Championships concluded this weekend with a great showing from high-class bodybuilders seeking that top spot, including Generation Iron’s very own, Margarita Ventura. East Haven, Connecticut was a great host and this national qualifier saw athletes competing in 8 events: Bodybuilding, Classic Physique, Figure, Fitness, Bikini, Men’s Physique, Women’s Physique, and Wellness.
One of Generation Iron’s athletes, Margarita Ventura, had a phenomenal showing this weekend, making great use of her preparation and using her experience to her advantage. A dedicated athlete and professional, one of Margarita’s goals as a professional bodybuilder is to show others that you can be an educated, career-oriented athlete, breaking down stereotypes and taking care of your longevity and health. Honestly, after this past weekend, there is no better example.
Margarita competed in two events at the NPC East Coast Cup Championships, being Women’s Bikini Open Class B and Women’s Bikini Masters 40+. Facing some tough competition in both categories, she finished 6th place in Women’s Bikini Open Class B, but took home the top prize in 1st place in the Women’s Bikini Masters 40+. An awesome showing from one of Generation Iron’s own.
Margarita Ventura Preparation Recap
Before this event, we covered Margarita’s preparation. From training, to nutrition, and her mental prep, diving into the whole picture and learning how a true professional manages her contest prep is invaluable for those of us looking to do the same. While of course everyone is different when it comes to their approach, listening and learning from professional bodybuilders and other athletes can provide insight into certain things you may not have known before. Through this, you only maximize your training and get the best results possible.
With all that was said, the last time we spoke with Margarita, one of the most important points she made was that it is possible to train hard, eat strict, and prioritize your health and fitness while still living a fun and healthy life. For those of us wanting to get into bodybuilding at a high level, it is certainly a balancing act. And sometimes that wire can feel pretty thin. But taking your health and longevity into account will only serve you in the long run so you can keep doing what you love for longer.
NPC East Coast Cup Championships
Let’s dive right into Margarita’s routine in the hours shortly before she walks on stage. The process is almost complete, the workout hours are logged, the calories have been counted, but now it’s time to put it all into action against competitors all hoping for the same.
The Night Before
The night before the show is as relaxed as it can be. Margarita sticks to her meal prep protein but works with an adjusted carb intake (if any). Vegetables are replaced with almonds and her water intake is reduced to ½ gallon for that day so whatever is left is finished. One unsalted rice cake and 1 tsp. of no salt, no sugar peanut butter is the snack of choice if she is still hungry.
For rehab work, a Theragun or spot massage ball can hit her lower back, upper back, and shoulders. Some lighter shoulder and glute exercises get thrown in the mix and final rollouts for optimal relief.
Now comes the planning. The night before is when competitors get a spray tan, so keeping that intact is vital. Long sleeves and loose pants will do. To wrap up, organizing all show day materials makes the morning go much smoother. Everything from her bikini, jewelry, heels, make-up, meals, water, supplements, hair products, and whatever else is needed all gets laid out. And of course, resistance bands or free weights for a pre-show pump.
Margarita’s mindset going into these events is one of nostalgia, gratitude, empathy, and compassion. All the people who helped get her to where she is are on her mind and with the work done, she tells herself that she’ll dominate. Win or lose, she gave it her best and to go out and have fun makes those who carried her here proud.
The Morning Of
The morning of is hopefully as seamless and stress-free as possible. Prepping, planning, training, and practicing her poses are all something done well in advance so the morning goes as smoothly as possible. For Bikini competitors, the mornings tend to be a bit hectic with hair, make-up, and tanning touch-ups, so she does her best ahead of time to make it relaxing.
Typically a morning meal is white meat, fish protein, or egg whites with 1/3 cup of oats, 1 cup of water, and a water pill.
Competition Time
Margarita feels most at home on stage. From her early days of dance and acting, the only times nerves have a chance is if she is ill-prepared. Now a seasoned professional, she knows exactly to do to make those final few moments before stepping out on stage as relaxed as possible. Whether it be listening to music or chatting with fellow competitors and offering words of encouragement, once she steps on stage, feels out the audience, and knows she’s prepared, the rest is all easy.
When results come out, there’s quite a bit of adrenaline and gratefulness as she tries to stay in that moment. With both a win or a loss, sportsmanship and respect are huge pillars for her and her desire to make those around her proud of immense. It takes a village for an athlete to succeed and that can be a big weight.
Regardless, you win some and you lose some. Greatness is earned, not given and without a sense of urgency, desire loses its value. Margarita has never forgotten the words someone mentioned to her years ago; hard work can beat talent. Even when you win, someone is always just one step behind you.
What’s Next For Margarita Ventura
After coming off this amazing event with great finishes, Margarita Ventura plans on taking some time to prepare for next season. With intentions on competing in early November, she plans on taking some time, focusing on training, and working on shooting some content, moving competitions to next year. It’s been a long but great year for Margarita and she only hopes to continue this momentum heading into the new year.
Margarita is also teaming up with Generation Iron for a series with more details coming soon. Stay tuned!
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 Margarita Ventura
Big Ramy Celebrated Upon Arrival In Egypt Following Olympia Victory
Big Ramy received the proper welcome upon returning to Egypt after winning the Olympia.
Mamdouh Elssbiay, better known as Big Ramy, is now a couple weeks removed from successfully defending his title at the Olympia. This was his second-straight victory which now has him solidified at the top of bodybuilding. Big Ramy recently returned home to Egypt and was welcomed back in a big way.
Big Ramy took to Instagram to show off the welcome he received when he arrived at the airport. The EgyptAir crew setup a display of balloons welcoming him back. He was then asked to hang around for some pictures with a crowd that was gathered to see him.
This welcome was no surprise given the level that bodybuilding has risen to around the world. The sport is becoming huge in other countries and this includes Egypt. In fact, this is one area where bodybuilding is beginning to really take off. To have a competitor the level of Big Ramy represent the country means a lot and it shows.
The welcome he received this year is similar to what Big Ramy was greeted with a year ago. In 2020, Big Ramy took home his first Olympia title by defeating 2019 champion Brandon Curry. He has now topped Curry in each of the previous two competitions and he will continue to defend his title.
Big Ramy was greeted by the pilot and staff once they landed. He had to be escorted through the airport because of the crowds that gathered to see him. This continued once he left the airport and went outside. He has become a hero in Egypt and it has shown with the attention he has been receiving.
Last week, it was announced that Big Ramy’s hometown of Kafr El Sheikh would have a square named after him. It is clear that there will continue to be recognition for Big Ramy’s accomplishments and rightfully so.
There was a bit of controversy following this year’s competition. There were many that believed Hadi Choopan was the best conditioned athlete on stage. This might have made some question the victory but that should not be the case. He entered the competition at 305 pounds of muscle. Big Ramy continued to be the perfect blend of mass and conditioning.
Big Ramy has made it clear that he will continue to defend his title for years to come. His reputation is solidified and he has a chance to build on it. Either way, he is already a hero in his home country and that is worth plenty.
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2021 Rogue Invitational Preview & Athletes To Watch
Here are some of the top competitors to watch at the 2021 Rogue Invitational.
The 2021 Rogue Invitational is the next strongman competition that will feature some of the top names in the sport. Elite competitors will gather in Dell Diamond Stadium in Round Rock, TX from Oct. 29-31 to see who will take home the gold in this event.
This competition will be a chance for some of the top athletes to get back into the swing of things. Martins Licis, who won the 2019 World’s Strongest Man competition, will return to action along with Rob Kearney. Mateusz Kieliskowski will be back on stage for the second time since returning from an injury.
There will be $130,000 given out to the winner of the 2021 Rogue Invitational. There will be four World’s Strongest Man champions competing along with plenty of world-record holders. Here are some of the top competitors that are expected to make an appearance at the event.
List of Competitors
Brian Shaw
Tom Stoltman
Luke Stoltman
Martins Licis
Mateusz Kieliszkowski
Robert Kearney
JF Caron
Mikhail Shivlyakov
Jerry Pritchett
Oleksii Novikov
Brian Shaw
Shaw will enter the competition as the oldest competitor at 39 years old. This does not mean that he is out of the running for a podium finish — quite the opposite actually. Shaw was the runner-up at both the 2021 World’s Strongest Man and 2021 Shaw Classic. There is plenty that should motivate Shaw heading into this competition. That includes the prize money and the fact that he is going up against all younger competitors. Shaw has made 13 straight appearances in the WSM competition.
Tom Stoltman
Stoltman is the reigning World’s Strongest Man champion and is looking to make an impact at the Rogue Invitational. He received a positive COVID test that kept him out of the 2021 Europe’s Strongest Man competition but this did not slow him down. Stoltman finished second at the 2021 Giants Live World Tour Final. Stoltman is one of the top competitors in the Atlas Stone event. He will be difficult to defeat if he comes in at his peak and performs the way he is expected.
Martins Licis
Licis has not competed in two years because of different injuries. This is a chance for the former champion to get back in the field of competition and prove that he is still one of the best. Licis is the perfect combination of elite strength and technique when performing in different events. Licis has shared many training videos recently which shows his work getting back to competition. Licis is always a contender to finish on the podium. It will be interesting to see how he competes in his first competition back.
Mateusz Kieliszkowski
Kieliszkowski is another strongman coming off an injury. This is his second competition back since suffering a triceps injury that forced him to miss some time. He is another podium contender if he enters in tp shape. There are five events in this competition and Kieliszkowski will have to finish near the top of the final three or four. In his first competition back from injury, he finished second to Novikov at the 2021 World’s Ultimate Strongman contest. He is still one of the competitors to beat. The fact that he has one competition under his belt since returning from his injury is a huge factor.
Oleksii Novikov
Novikov might be viewed as the competitor to beat in this competition. The 2020 World’s Strongest Man did not qualify for the 2021 finals but has been on a roll since then. Novikov took home the prize during the 2021 Strongman Classic, 2021 World’s Ultimate Strongman contest, and the 2021 World’s Ultimate Strongman Strength Island competition. This is not included a runner-up finish at the 2021 Arnold Strongman Classic UK. Novikov is not the biggest competitor but he has become one of the best competitors. He recently posted a video training with a heavy dumbbell and referenced the Rogue Invitational. He will look to keep his streak going next weekend.
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